Living Better with Gastroparesis: Easy Daily Habits that do Help.
Gastroparesis is a disorder which decelerates the passage of food along the stomach, which causes such symptoms as bloating, nausea, vomiting, early fullness, and stomach pain. It might be too much to handle but the reality is that it does not have to be a big deal and its all in daily routines that are easy to implement and follow through.
Gastroparesis can not be cured but it can certainly be made better. This article takes you through little, simple changes that you can make in your routine that helps to relieve the symptoms, aid in better digestion, and live a better life.
1. Eat Small, Frequent Meals
Eating smaller portions more frequently is one of the best methods of dealing with the symptoms of gastroparesis. A full stomach strains the already weaker digestive muscles and the emptying is even slower.
Try This:
- Have small meals every day as opposed to the big meals.
- Space meals out every 2-3 hours
- Eat on small plates to ensure that one does not overeat.
- It is important to eat until you are pleasurably full and not stuffed.
These rudimentary changes provide your stomach with an increased probability of processing food.
2. Pay attention to Easy to digest food
The nature of the food that you take is important when your stomach takes long to empty. Pay attention to low fiber and low fat soft-textured foods that pass through the stomach with ease.
Gastroparesis-One Can Eat:
- Mashed potatoes
- Rice or white bread
- Applesauce
- Ripe bananas
- Cooked carrots or zucchini
- Clear soups
- Low-fat yogurt
- Scrambled eggs
Supply should be avoided of raw vegetables, high fat meals, fried foods and fibrous fruits such as oranges or pineapples which aggravate symptoms.
3. Sit Upright After Eating
The stomach empties with the contribution of gravity. When people lie down after meals they may end up slowing down the digestion process and even experience acid reflux.
Daily Practice:
- Sit upright while eating
- Sit at least 1 hour after flight.
- Not to recline, bend or lie in bed immediately after eating.
- a light 10 minutes walk is possible to facilitate movement in the stomach.
4. Chew Generously, Eat Sluggishly
Chewing involves the breakdown of food into small bits, which will be easily dealt with by your slow stomach. Consumption of food at a great speed or failure to chew increases the chances of bloating, nausea and vomiting.
Mindful Eating Tips:
- Chew each bite at least 20-30 times
- Between bites set your fork aside
- Do not eat distractedly (i.e. scrolling or watching TV)
Slow eating also allows your brain to note that it is full, and thus prevents over-eating.
5. Stay Hydrated (the Right Way)
Water helps in digestion and water chugging during meals may worsen symptoms. Rather, take fluids in bits all through the day.
Tips for Hydration:
- Do not consume water with meals but between them.
- Take clear broths, herbs teas and electrolyte.
- Avoid soft drinks they are gaseous and bloating.
- Attempt to hydrate such foods as watermelon, cucumbers, gelatin.
- In case of the difficulty in maintaining hydration, consult your doctor about oral rehydration solutions.
6. Note a Food and Symptom Journal
The triggers can be identified by keeping a diary of what you are eating and how you feel after you do it. Every individual with gastroparesis is unique in response to some foods hence a written log will guide you on personalizing your diet.
What to Track:
- Time and contents of each snack/meal
- Symptoms and severity
- Bowel habits
- Medications taken that day
- Stress or emotional condition.
In the long run, you will find trends that can help you in choosing the food and planning on how to eat.
7. Keep the Stress to a Minimum and Go to Bed
Stress would contract your stomach muscles and further worsen your digestion. Stress management does not only help ensure that you are mentally fit, but also that you have a better digestive system.
Day to Day Stress Management Concepts:
- Gentle yoga or stretching
- Breathing 5-10 minutes of meditation or deep breathing
- Listening to calming music
- Journaling or drawing
- Eating a regular sleep schedule of 7-9 hours
- Even when you spend 10 minutes of peaceful time, on average, a day, your nervous system will be rebalanced, and your body will be better able to respond to symptoms
8. Move Your Body (Even Gently)
Exercise will help in digestion in the stomach and food will not be stagnant in the stomach. Fitness does not require strenuous exercises no more than soft movement.
Best Options:
- Walk for 10-15 minutes after meals
- Do light yoga or tai chi
- Do not do exercises that are high impact immediately after one has eaten a meal.
- Exercise regularly day to day exercise is good to keep your system in check.
- Always consult your doctor before you adopt a new routine, particularly when you have experienced a loss of weight or fatigue.
9. Take the Prescription Drugs
Some of them need to take a drug that would help empty the stomach or relieve nausea. They may be prokinetics (e.g. metoclopramide), antiemetics (e.g. ondansetron) or acid reducer.
Stay On Track By:
- Using the drugs at the same time everyday.
- Developing phone notifications or alarms.
- Keeping a medication log
- To your provider, any side effects need to be reported.
- Do not cancel or withdraw medicines without a medical order.
10. Request Help When You Need
As a patient of gastroparesis, one can feel lonely. But you need not make your way through it. Emotional and practical support will also make you healthier.
Support Options:
- Join online support groups
- A chronic illness aware therapist should be consulted.
- Share your needs with all family members or friends.
- Planning of the meals should be referred to a registered dietitian.
- Ask your doctor to make referrals to specialists where needed.
- Nothing is weak in seeking the help.
Bonus Habit: Listening to Your Body
This will be good days and bad days. You should be taught to trust your body and be attentive to it. If you're tired a rest. Eating slowly may be hard; this is why it is two-fold. Healing is a process that takes place in minute day-to-day steps.
Final Thoughts
The condition of gastroparesis is a hard but not an impossible condition to live with. By introducing supportive habits into your daily life, it will be possible to regain the sense of control and even have fun in your day to day life.
Start small. Choose one or two habits that you would like to initiate this week. Little by little add to it, till it becomes a natural thing. These slight modifications of the long term will lead to the digestion, energy and the quality of life.
