Frenzied, fast-paced, isolated lifestyles combined with fatty fast foods, sugary snacks, and inactivity has taken its toll on digestive health, causing a sharp rise in what are called “functional bowel disorders.”
“Functional bowel disorders” include irritable bowel syndrome, constipation, diarrhea, and bloating. There are many causes of bowel and digestive disorders. Always work with your physician for specific diagnosis and treatment of GI conditions.
Dietary recommendations for functional bowel disorders include higher fiber intake combined with a lower fat diet. A diet rich in fresh fruit, vegetables, whole grains such as oatmeal, brown rice and other plant foods have a “bulking effect” that promotes regularity and reduces constipation and diarrhea.
The following practical tips can help improve digestion and bowel function—so you can enjoy the bubbles in your favorite fish tank—but not experience their distressing effects in your gut!
Skipping breakfast and frequent snacking tend to increase total calorie intake and add pounds. Frequent eating interferes with the ability of the stomach to process the next meal. This can cause indigestion, discomfort, and gas. Frequent eating at all hours is linked to colon cancer, and night-time eating is associated with acid reflux and poor-quality sleep. A large evening meal can worsen blood sugar levels in type 2 diabetics the next morning.
Try this… Eating a hearty, whole grain breakfast with fresh fruit and nuts and reducing food in the evening is linked with better weight control, mood and mental function. The old adage is: “Eat breakfast like a king, lunch like a queen, and supper like a pauper.”
“Wolfing down” a meal is a common cause of indigestion and stomach upset. It is also linked with poor blood sugar control and stomach cancer.
Try This … People who eat more slowly eat less and therefore consume up to 200 fewer calories a day. Chewing food well is linked with better mental function and mood. Nutrient availability and digestion are also improved with slower-paced eating and well-chewed food.
Studies show that when we eat “just a little bit less” than what it would take to feel completely full it aids digestion and even extends life. Eating less reduces indigestion and acid reflux.
Try This … Take smaller portions and stop eating before your stomach feels “stuffed” or even just shy of completely full. You will notice less of a “mental fog” or feeling of listlessness after meals.
Drinking water between meals instead of consuming large amounts of fluid at mealtime leaves more room for healthy food choices and aids digestion.
Try This … “Charge” your system with a glass of warm or room temperature water each morning. Add a little lemon for zest. To reduce acid reflux, experts recommend waiting an hour after eating before taking liquids, and eating and drinking no later than three hours before bedtime.
In the same way that eating good food at regular intervals eases digestive ailments, feeding on the Word of God every day will help smooth out life’s path and connect you with the Source of eternal life.
(Submitted by Betty Dean. Used by Permission from www.lifestylematters.com
Courtesy of LifeSpring – Resources for Hope and Healing, Stuart, VA.)
