Do you have indigestion? This problem affects a large part of today’s population and should not be normalised. Many factors can influence this condition, such as not eating a balanced diet, eating too quickly or going to bed just after eating.
In this article, we’ll explain exactly what indigestion is and why it occurs, what its symptoms are, and how to put an end to those annoying digestions. Read on and take note!
What is an indigestion?
Heavy digestion or maldigestion is a feeling of abdominal bloating or distension, pain and discomfort in the upper abdomen, during or just after eating.
Swelling can cause discomfort, but there are many ways to reduce it. Exercise, supplements, massage, dietary changes and other strategies can help reduce it quickly.
Why do indigestions occur?
When there are changes in a short period of time, whether dietary or lifestyle, the microbiota can be affected. This can lead to changes in the way food is processed and trigger uncomfortable digestive symptoms such as gas, heaviness or bloating.
The best way to stop heavy and slow digestion is to determine what triggers it. The most common causes are:
- Digestive problems: Constipation, food allergies, gastrointestinal infection, intolerances or non-infectious gastrointestinal diseases can cause bloating. When stool accumulates in the large intestine, it causes a feeling of heaviness and discomfort. Excess gas can also build up and worsen symptoms.
- Diet: Avoid fizzy drinks, excess refined salt, sugars, lack of fibre in the diet, eating too much or too fast, eating very fatty, spicy or spicy foods, alcohol, caffeine and convenience products.
- Hormonal changes: Many women experience bloating before and during their period due to hormonal changes and fluid retention. It can also occur during pregnancy.
- Stress and anxiety: Stress over time can slow down digestion. This will cause food to linger longer in the stomach, leading to heaviness and heartburn.
What are the symptoms of indigestions?
Several symptoms often occur simultaneously:
- Bloating or abdominal distention.
- Excess gases.
- Abdominal pain.
- Lack of energy.
- General malaise.
Constant symptoms and their consequences can affect people’s quality of life. What can we do if stomach heaviness becomes a constant feature?
How to combat the discomfort of indigestion?
- Drink digestive infusions: it is recommended to drink a digestive infusion after eating. The best herbs are lemon balm, fennel, pennyroyal, chamomile, green anise, boldo and ginger.
- Do not go to bed immediately after dinner: try to have dinner at least 2 hours before bedtime.
- Walking: 30-60 minutes a day.
- Drink enough water: 2-3 litres per day, depending on diet, exercise and climate.
- Don’t eat too much fruit: although it has vitamins and antioxidants, it also contains sugar. Avoid eating fruit after meals and in the evening as it ferments. It is preferable to eat it separately from meals in the middle of the morning.
- Take a supplement with digestive enzymes: bromelain, papain, lipase, amylase, pepsin, proteases and glucoamylase. These enzymes will help you process food efficiently and absorb nutrients.
Recommendations to prevent stomach heaviness
You’ve probably heard the phrase: “prevention is better than cure”. That’s right! If your goal is to avoid heavy digestions and keep your digestive system healthy, take note of these recommendations:
- Eat slowly and chew your food very well.
- Avoid large meals.
- Eliminate those foods that we know are bad for us.
- Identifying food intolerances.
- Limit consumption of fried, spicy, fatty or spicy foods.
- Avoid alcohol and caffeine consumption.
- Controlling emotional stress and anxiety: practising yoga or Pilates improves physical and mental fitness.
- Daily physical exercise.
- Increase fibre intake: It is advisable to take between 30 and 50 grams a day to promote good intestinal flora.
- Consume probiotics: the most suitable strains for digestive well-being are Bifidobacterium longum, Bifidobacterium animalis spp Lactis, Saccharomyces cerevisiae, Lactobacillus acidophilus, Lactobacillus rhamnosus.
When to see a doctor?
Supporting proper digestive function and enzyme secretion, and restoring digestive functions along with proper lifestyle guidelines, is essential to combat and prevent the symptoms of heavy digestion.
If you suffer from recurrent indigestion, the best thing to do is to see your doctor so that he or she can assess your state of health and determine whether you need to adopt a specific treatment.