Do These Things to Reduce Your GI Issues

Gastrointestinal (GI) issues can occur for a variety of reasons — many of which directly involve your diet and eating habits. If you’re looking for ways to reduce your risk for recurrent acid reflux, constipation, and other GI issues, start with small changes that can have a major impact on your gut health.

At Gastro Center of Maryland, we specialize in the diagnosis and treatment of a range of gastrointestinal diseases, including Crohn’s disease, irritable bowel syndrome (IBS), and stomach ulcers.

Our skilled gastroenterologists provide comprehensive medical care to prevent your condition from getting worse. We also value the importance of educating our patients on the holistic strategies they can use to optimize their health.

Our integrative nutrition services help you integrate nutritious food choices into your diet that help you heal GI issues from the inside out. In addition to integrative nutrition, we make personalized recommendations you can use to support your long-term gut health.

3 strategies to optimize your gut health

There are several lifestyle factors that play a key role in your gut health and your risk factors for gastrointestinal diseases, including:

1. Diet

Consuming a lot of unprocessed, sugary, and fried foods puts a significant strain in your digestive system and can also lead to weight gain. Eating foods that lack nutritional value contributes to constipation and vitamin deficiencies. Alcohol and spicy foods can also trigger acid reflux and stomach ulcers.

If you already have a GI disorder, eating unhealthy foods, eating too fast, and skipping meals can further aggravate your symptoms and cause imbalances in your gut health.

What to do: Optimizing your digestive health involves eating 4-5 small meals a day, eating slowly and practicing other mindful eating habits. Eat more fresh, unprocessed foods, including leafy greens, fruits, legumes, and seeds. Drink plenty of water to stay hydrated.

2. Exercise

A lack of physical activity affects your metabolism and your digestive processes.

A chronic sedentary lifestyle can increase risk factors for chronic gastrointestinal diseases, including gastritis, fatty liver disease, and Crohn’s disease.

What to do: Find ways to increase physical movement in your day by taking the stairs instead of the elevator or parking further away from your destination to fit in a walk. Start small and increase what you can do physically each week.

3. Sleep

Not getting 7-9 hours of sleep at night can trigger widespread inflammation throughout the body and impact the health of the gut microbiome.

Poor quality sleep is closely linked to abdominal pain, IBS, and other GI disorders. In turn, an unhealthy gut microbiome also plays a role in sleep disturbances, low mood, and reduced appetite.

What to do: Establish a schedule of healthy sleep habits and stick to it. Healthy habits include unplugging from all electronics at least one hour before bed and sleeping in a cool, dark room without distractions. It’s also beneficial to go to sleep and wake up at the same time each day (even on the weekends) to reset your natural circadian rhythm.

Our gastroenterology specialists can offer more personalized tips to improve your gastrointestinal health based on your symptoms and personal preferences.

Schedule a consultation online to learn more about integrative nutrition or call the Gastro Center of Maryland office near you.