Whether it’s abdominal pain, flatulence or constipation – intestinal problems can manifest themselves in very different ways. But they have one thing in common: they can severely impair our quality of life. We explain how you can best prevent intestinal problems.
Intestinal problems range from abdominal pain and flatulence to diarrhea and constipation. Digestive problems are often caused by a disturbed intestinal flora, which in turn can be thrown out of balance by various factors. These factors include, for example, a lack of exercise, an unhealthy diet, the use of certain medications, smoking and alcohol or stress. However, if you pay attention to a few things, you can prevent intestinal problems.
Table of Contents
Prevent intestinal problems with these 5 tips
1. Eat mindfully
Very few people take enough time to eat slowly and consciously – to the detriment of our intestinal health. When we wolf down our food and only chew briefly, the gastrointestinal tract has a lot more work to do. On the other hand, if we chew thoroughly, the intestines have time to utilize the food. When you eat quickly, a lot of air gets into your stomach, which can cause symptoms such as belching and flatulence. Those who eat distractedly in front of the television also eat more than someone who consciously concentrates on their meal. Abdominal pain and a feeling of fullness can occur as a result of meals that are too large.
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2. Reduce stress
It is well known that stress and anxiety can damage our health. Since our gut is in direct contact with the emotional center in our brain, our gut health can also be severely affected when we are constantly energized. Many people react to stressful situations with symptoms such as nausea, diarrhea or constipation. Psychological causes such as stress are also suspected of being a possible trigger for irritable bowel syndrome . Of course, stress in everyday working life cannot always be completely avoided – but in order to prevent intestinal problems, you should try to reduce them. Treat yourself to additional conscious relaxation phases in which you can calm down with the help of yoga, meditation and the like.
3. Drink a lot
If you want to prevent intestinal problems, you should make sure you drink enough. Water can stimulate intestinal activity because the liquid is needed for digestion. Dehydration can lead to abdominal pain and constipation. Drink at least 1.5 liters of water or unsweetened tea daily. On the other hand, avoid sugary drinks that damage the intestinal flora.
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4. Get enough exercise
Exercise and sports are just as important for normal bowel function. If you want to prevent intestinal problems, you should walk short distances instead of driving and take the stairs instead of the elevator. This stimulates the intestines and stimulates digestion. You should also incorporate sports units into your everyday life – jogging, cycling or swimming are suitable here, for example. In addition to the positive effects on digestion, exercise and sport also help to strengthen heart health, lower high blood pressure and relieve stress.
5. Eat a digestive diet
Our diet forms the basis for healthy digestion. Accordingly, consuming the right foods and nutrients can prevent and counteract intestinal disorders. In general, you should make sure you consume enough dietary fiber, as it stimulates digestion: it swells in the intestine, the volume of the chyme increases and the intestinal contents are transported out of the intestine more quickly. A high-fiber diet can prevent constipation and a sluggish intestine. To make your meals more digestible, you can also season them to promote digestion, for example with caraway seeds – this can prevent a feeling of fullness, abdominal pain and flatulence.
