Most people get tummy trouble from time to time. Often it just goes away but sometimes it needs looking into. If you are a sufferer, these problems can usually be prevented by a balanced diet and a sensible lifestyle. Here are some of the things that we can all do to help look after our insides.
Eating well
It is never too early or late in life to learn good eating habits and to follow a well balanced diet.
- Small meals taken regularly are better for you than long periods without food, followed by a heavy meal.
- Large rich meals late at night should be avoided if at all possible, especially for older people. A midday cooked meal is more easily digested.
- Make sure that you drink plenty of fluids - at least one and a half litres a day and more if the weather is hot - especially if you should become ill with an infection.
Improving your diet
For most people, healthier eating is simply a matter of adjusting the balance of what we already eat. Increasing our intake of fibre and reducing the amount of fatty, sugary foods we eat, helps better digestive function, as well as helping to keep weight down and improve general health. Here are a few tips for a well balanced diet:
- Eat more fibre in the form of plenty of fruit, vegetables and wholemeal bread. In addition, add two tablespoons of course bran (which can be bought from a health food shop or chemist) to your breakfast cereal. This provides the bulk that your insides need for good digestion.
- Cut down on fat. Eat more lean meat and fish, drink skimmed or semi-skimmed milk and grill rather than fry foods. When possible use sunflower, soya or corn oil for cooking and choose polyunsaturated margarine's instead of butter.
- Eat less sugar and salt. Try not to add sugar to drinks and cereals, and choose low-calorie drinks and unsweetened fruit juice. Instead of cakes, biscuits, sweets and chocolate, try fresh fruit or unsalted snacks. Avoid adding salt in cooking, where possible.
Avoiding 'tummy bugs'
Poor hygiene can lead to food poisoning and gastro-enteritis (an infection in the bowel
- Remember always wash your hands after visiting the toilet and before handling food.
Food care
Care should be taken in the storage of food, particularly in hot weather. Bacteria can flourish on the surface of chilled or frozen food which are allowed to warm up in the hot boot of a car on the way home from the shops, or in an inefficient or over loaded refrigerator.
- Food especially meat, that is not frozen should be kept well covered and well refrigerated (ideally at around 4 degrees centigrade) and not stored beyond the "sell by" date.
- Always ensure that when food is reheated it is heated thoroughly to kill any bacteria. This is particularly important when using a microwave oven.
Food problems
Some people are allergic to certain foods, such as shellfish or milk products and eating these foods may result in diarrhoea, palpitations or a skin rash. Others may have what is called a food intolerance and find that their insides react to particular foods (wheat or dairy products, certain meats, vegetables, eggs or chocolate for example) causing abdominal pain, diarrhoea or vomiting.
- If this problem is persistent, it may be due to some underlying disease, and your doctor should be consulted. Once the problem is identified, it may be possible to avoid the offending foods and limit its recurrence.
While you are away
Many people are all too aware of the miseries of holiday diarrhoea. It is usually the result of a bacterial infection from contaminated food or water supplies, but may also be due to nerves, a change of diet or too much alcohol.
- While you are away, drinking only boiled or bottled water, choosing food with care and avoiding ice, unpeeled fruit, salads, shellfish and ice cream will all help reduce the risk of an attack.
Adopting a sensible lifestyle
Keeping our insides in good working order means treating them well. The stomach, bowels, and liver can all be affected by smoking and drinking, lack of physical activity and a stressful lifestyle.
Drinking in moderation
Alcohol can cause and aggravate a number of digestive disorders particularly affecting the stomach, liver and pancreas. However, most of these damaging effects can be avoided by keeping drinking down to moderate levels. No more than 21 units of alcohol a week for men and 14 for women. One unit equals one half pint of beer, or one glass of wine, or one pub measure of spirits. People who have peptic ulcers or suffer from oesophagitis (an inflammation of the gullet) should exercise extra care.
More reasons to stop smoking
As well as causing lung cancer and heart attacks, smoking is also very harmful to the stomach and duodenum (the upper part of the gut) contributing to ulcers, heartburn and some cancers of the digestive tract.
A less stressful lifestyle for better digestion
Stress is the imbalance between the demands made on you and what you believe to be your ability to cope. Stress or anxiety can be a major factor in indigestion, abdominal pains and diarrhoea, and can aggravate the symptoms of ulcers and existing bowel disease.
- Avoiding feelings of anxiety, frustration and anger by learning how to tackle problems effectively will help prevent symptoms of stress appearing.
- Many people find relaxation techniques such as yoga very helpful, and everyone benefits from regular breaks and holidays right away from everyday worries.
Keep active
Most people are aware of the benefits of regular exercise for the heart and circulation, but it can also help to maintain good digestive health. As long as the exercise taken does not exceed your physical limits, it certainly cannot do any harm.
When problems may arise
If you are taking certain drugs
Certain prescribed drugs can affect your insides, causing indigestion, diarrhoea or constipation.
Aspirin and anti-arthritis drugs should be avoided if you have an ulcer or are prone to indigestion. Paracetamol is a useful alternative to aspirin. Consult your doctor if you rely on anti-arthritis drugs but also suffer from indigestion or ulcers.
In addition, certain tranquillisers, pain killers and cough medicines can cause constipation, and some people may experience diarrhoea while taking antibiotics, iron tablets or blood pressure pills.
Women should remember that the contraceptive pill may not be properly absorbed during an attack of diarrhoea or vomiting, and other methods of contraception should be used.
If you are pregnant
Morning sickness is a commonplace and unpleasant side effect of pregnancy, especially during the early stages. This is due to a change in the balance of hormones. Late in pregnancy, some women may find they are constipated due to pressure on the bowel. Heartburn is also quite common at this time. Always ask your doctor about which medicines are safe to take during pregnancy.
When something is wrong
All of us experience changes in digestion and bowel habits from time to time, and for the most part this is normal and is no cause for concern.
However, any sudden change in regularity, persistent diarrhoea, pain or passing blood in the stools should be reported to the doctor. Any attack of diarrhoea in children under the age of one should be reported to the doctor promptly, and plenty of liquids should be given immediately before the doctor arrives. Water should be given with an electrolyte mixture (such as Dioralyte® or Rehidrat®), available over the counter at most chemist shops.
FURTHER INFORMATION
If you would like a copy of this leaflet or a list of the leaflets and fact sheets produced by CORE, please send a stamp addressed envelope stating what information you require to:
CORE
3 St Andrews Place
LONDON
NW1 4LB
HELP FIGHT GUT AND LIVER DISEASE
CORE hopes you found this information helpful. It was prepared by a medical expert and produced with charitable donations. Please help us get this information to more sufferers by making a donation to CORE today (www.corecharity.org).
Fact sheet written by Core and provided by MIMS
