Our Choices And Our Health

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Lifestyle Choices and Digestive Health

We may have heard people say time and time again that "if you want to know how long a person would live, then pay attention to their daily routines and their diets." Lifestyle and the choice of food can affect how the body digests what is ingested. In order words, to stay healthy, one has to live healthy and make healthy choices, choices that impact positively on the System which serves to provide the nutrients that are required by the body for growth, repair, regulation, and energy.

There are healthy bowel habits that promote better digestive health and they include among others the following:

Choosing the right diet
In adding to eating a balanced diet (a meal that contains all the necessary nutrients in their right proportion), here are a few things that should be considered.
  • Include fiber in diet. Fibers help to add bulk to stool as well as stimulate a regular bowel movement thus relieving constipation. Some sources of fibers include whole grains, fruits such as bananas, apples, etc. The RDI (Recommended Daily Intake) for fiber as recommended by FDA is 25g.

  • Reduce intake of fats. Not all fats are healthy, and too much fat slows down the digestion process which may lead to bloating, constipation, heartburn, and gas. Healthy fat options are olive oils, coconut oils, avocados.

Hydration
Drinking plenty of fluids each day especially water and decaffeinated teas, help to soften stool and facilitate bowel movement. Caffeine acts as a diuretic that draws fluid from the colon and hence hardens stool. As much as possible, caffeine intake should be limited.


Abandon Bad Habits
The overall health of the digestive system is compromised by habits like smoking, excessive alcohol consumption, eating late at night, skipping meals, straining during bowel movement, etc.
  • Smoking and alcohol consumption double the risk of acid reflux which may lead to heartburn as these habits can relax the lower esophageal sphincter thus allowing passage of the stomach contents into the esophagus.

  • Excessive alcohol consumption can increase acid production in the stomach which may lead to the development of stomach ulcers. Also, alcohol can cause dehydration and hence constipation. 
  • Eating late at night and lying down to sleep can lead to heartburn and indigestion. As much as possible, try and eat meals around the same time each day and eat similar amounts of food during meals.
  • Until there is an urge to use the restroom, no funfair visits should be made, as straining during bowel movement can result to anal fissure (a small tear or cut in the lining of the anus)

Physical Activity
Regular exercise and being physically active everyday is important for overall health as they help in maintaining a healthy weight and bowel movement.


Stress and Pain Management
Stress hormones like Cortisol have a direct effect on digestion as they activate the flight-or-fight mechanism. When the body is in flight or fight mode, it thinks there is no time to rest and digest food. During periods of stress, blood and energy are directed away from the digestive system. This could cause disorders such as bloating, cramping, etc, hence the need for proper stress management.
  • Get adequate amount of sleep per night which allows for tissue repair and replacement. Usually, 8hours of sound sleep is advised.
  • Use of Non-Steroidal Anti-inflammatory Drugs like Ibuprofen for pain management should be with caution as these medications can damage the stomach walls thus leading to ulcers.

Use of Gut Supporting Nutrients
Research authorities have established that the human body is home to over 100 trillion bacteria. They outnumber our own cells ten to one, making us more bacteria than human. The large intestine contains over 700 species of bacteria which weigh about 200g. The habit of taking supplements such as Pre- and Pro-biotics, Glutamine, and Zinc is beneficial for overall digestive health.
  • Probiotics are the same kind of healthy bacteria & yeast naturally present in the digestive tract. They help to keep the body healthy by enhancing nutrient absorption and combating the effects of poor diets, antibiotics, as well as stress. A mix of Lactobacillus and Bifidobacterium is a good probiotics. Fermented yogurt is a source of probiotics, (although the yogurt itself acts as a Prebiotics). However, not all fermented foods are probiotics. 
  • Prebiotics are non-digestible fibers that will help to support the growth or activity of probiotics. 
  • Glutamine is an amino acid that can reduce gut/intestinal permeability (leakage).
  • Zinc is a beneficial element that can assist in treatment of diarrhoea. RDI is 8mg for women and 11mg for men.


Red flags for Gastrointestinal Disorders
Some of the warning signs and symptoms that may be suggestive of a gastrointestinal tract disorder include:
  • Unexplainable weight loss or weight gain
  • Constipation
  • Diarrhoea
  • Heartburn
  • Bleeding (from the mouth or anus)
  • Bloating
  • Pain in the abdominal region
  • Difficulty swallowing
  • Nausea
  • Vomiting.

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