Stomach and digestive issues are among the most common health problems, and they can have a real impact on many people’s lives. And since digestion is a complex process due to the fact that the digestive system is made up of several separate parts in which processes follow to ensure good digestion, nutrition expert Cassandra Al-Shun told the Daily Mail,” so many suffer from disorders in this system as a result of neglect and following wrong and unhealthy diets. Daily habits directly affect him”.
In order to enjoy a better life, a team of nutrition experts has revealed the seven deadly mistakes that many people make with their digestive system, which are:
1 . Overeating
Excessive eating has a very detrimental effect on the digestive system, as it puts it under great pressure while performing its function. Shawna Wilkinson, a nutrition expert at the English Superfood website, explains that constantly overeating puts a huge burden on the digestive system that may prevent it from producing enough stomach acids and enzymes throughout the digestive system to handle the volume of nutrients. She added that overeating can slow down the work of the digestive system, causing heartburn.
2- Not chewing food properly
Not chewing food properly is one of the main causes of unpleasant symptoms associated with stomach disorders, especially bloating. The process of chewing is necessary to break food down into smaller particles, which gives the digestive juices more opportunity to handle the food well. Alchon explains that lack of good chewing causes food to ferment in the stomach, which causes bloating and colic, and she recommends chewing each bite of food at least 30 times to ensure good digestion.
3- Not eating fiber
Fiber is an essential component of any diet for a number of reasons, the least of which is that it helps prevent constipation. Soluble fiber — the kind that dissolves in water — forms a gel in the gut, which encourages the normal motility of the digestive system and helps clear stools.
However, excessive intake of fiber can be harmful, especially for those people who suffer from IBS symptoms. If you suffer from bloating and cramping, you should reduce the intake of whole wheat grains and replace them with light grains such as rice and oats. In addition, soaking nuts and seeds in water for 12 hours makes them easier to digest.
4 – Stress and tension
Just as stress can cause many health problems, such as headaches, high blood pressure, and others, stress or anxiety can also cause damage to the gut, resulting in digestive problems. Al-Shun explained that when feeling anxious, neurotransmitters, the chemicals that transmit nerve signals and help regulate and stimulate digestion, are exposed to imbalance, which causes unpleasant symptoms. So Al-Shun advises against eating while you’re feeling anxious or stressed, noting that it’s best to relax a bit before thinking about eating.
5- Neglecting exercise
Movement stimulates the digestive system, in addition to helping smooth digestion. Dr. Marilyn Glenville, a leading nutritionist, noted that movement primarily helps those who suffer from constipation, stressing that gentle exercises such as yoga and Pilates help get rid of bloating and annoying symptoms of IBS.
6- Excessive consumption of antibiotics
Although antibiotics are very effective in fighting bacterial infections, they can negatively affect the good bacteria in the gut, especially when treated for a long time.
Al-Shun explained that low levels of good bacteria in the intestine may lead to digestive problems, including insufficient production of lactase, which is necessary to break down the lactose in milk, which results in an overgrowth of harmful bacteria and yeasts, which leads to poor absorption of nutrients, bloating, cramping and diarrhea. or constipation. To achieve the desired balance in the gut, nutritionist Adrian Benjamin recommends taking a good quality bacteria supplement such as Pro-Fen.
7- Wrong handling of stomach ulcers
Many resort to eating food to relieve the symptoms of stomach ulcers, which infect a person through infection with the “H. pylori” bacteria, which can be found in water or food, but this is a temporary solution. Al-Shun advises that stomach ulcers should be treated with antibiotics and appropriate drugs, with the need to stay away from coffee, acidic drinks, and spicy and smoked foods after treatment.