Six habits to maintain stomach health

Regular eating habits

It is best to establish a consistent pattern for meal times whenever possible. Regardless of how many meals are eaten in a day, as long as they fall within the recommended daily intake range, it is important to eat each meal at as close to a fixed time as possible. The same applies to snacks. When a regular routine is recognized, the digestive system can function optimally accordingly. Maintaining regular eating habits helps to optimize metabolism, allowing it to operate smoothly.

 

 

Types and quality of food

This is the concept of a commonly referred to as a 'balanced diet.' It means designing meals that include a variety of nutrients in proper proportions. Among these, when considering habits to maintain stomach health, attention should be paid to the intake of 'fiber.' The recommended amount is about 25g to 30g per day, but the proportion of adults who meet this guideline is very low.

Fiber not only aids in smooth digestion but also is essential for creating a healthy intestinal environment. By consuming enough fiber, you can relieve or prevent constipation. This also helps reduce the risk of gastrointestinal diseases by ensuring that waste remaining after digestion does not stay in the intestines for too long.

 

Eat slowly

Eating speed can be considered a challenge that many people need to overcome. This is because many individuals, adapting to busy schedules, unknowingly develop faster eating habits. When food is swallowed without sufficient chewing, the stomach has to work harder to break it down. If this process is not done properly, it increases the likelihood of incomplete digestion.

Therefore, it is advisable to ensure sufficient time for meals. It is necessary to practice adjusting the pace so that regardless of the amount eaten, the meal lasts approximately 20 minutes or more. People who have developed a habit of eating quickly may finish their meal in about 10 minutes, so gradually increasing the time step by step can help develop habits that protect gastrointestinal health.

 

Fluid intake

One essential habit for maintaining stomach health is adequate hydration. Water plays a very important role in the digestion process. It is also necessary for cleaning out waste products generated in the body. Drinking small amounts of water during or after meals helps with digestion.

There is a claim that drinking water during meals can dilute stomach acid, but the general opinion is that consuming an excessive amount does not significantly affect digestion. However, since there are individual differences, if drinking water during meals causes discomfort, there is no need to intentionally do so.

Stress management

If stress is not relieved in a timely manner and left untreated, it can lead to decreased stomach function. This is because the stress response generally slows down the body's overall functions. When stress accumulates, gastric motility becomes irregular, which can cause indigestion or acute abdominal pain. There is also a risk of not properly absorbing nutrients from the food consumed.

 

Regular exercise

Exercise is one of the key elements in maintaining stomach health. When you exercise, your metabolism is activated as energy is supplied to the entire body. This increases the motility of the stomach and promotes digestion.

These effects not only occur during exercise but also last for a certain period after finishing. They create an environment that continuously consumes energy and allows the stomach to move more actively. Meanwhile, exercise is also known to be an effective method for relieving stress.

 

Let's develop important habits for our vital digestive health~