Your gastrointestinal (GI) system affects so much of your health — from digestion to immunity. Despite its importance, you may not think a lot about your gut health unless you struggle with digestive distress.
It’s helpful to become aware of everyday habits that can harm the delicate balance of your GI system. Here at GastroDoxs, gastroenterologist Dr. Bharat Pothuri warns against the following behaviors. They just might be among the worst things you can do for your gut health.
A diet high in processed foods, sugar, and unhealthy fats can seriously upset your digestive system. These foods are often low in fiber and nutrients, leading to constipation, bloating, and an imbalance of your gut bacteria.
A better practice is to focus on a nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Dr. Pothuri also encourages you to include plenty of fiber to support healthy digestion and maintain a diverse gut microbiome.
Irregular eating patterns can disrupt the digestive process, leading to problems like acid reflux, indigestion, and irregular bowel movements. Skipping meals often results in overeating later, putting extra stress on your GI system.
Instead of skipping, aim to eat regular meals throughout the day. Try to avoid long gaps between meals to keep your digestive system running smoothly.
You may use nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and aspirin, for pain relief. But chronic use can cause irritation and inflammation in the stomach lining, leading to ulcers and gastrointestinal bleeding.
Consider using NSAIDs sparingly and always follow dosage instructions. Consult us or your primary care doctor about alternative pain relief options, especially if you need long-term pain management.
Alcohol can irritate the GI tract, leading to inflammation, gastritis, and an increased risk of developing ulcers and liver disease. Heavy drinking also disrupts the balance of gut bacteria.
A better practice is to keep alcohol consumption to moderate levels. The Centers for Disease Control and Prevention (CDC) recommends limiting your intake to up to one drink per day for women and up to two drinks per day for men.
Smoking negatively impacts the entire digestive system. It increases the risk of acid reflux, peptic ulcers, Crohn’s disease, gallstones, and various cancers, including esophageal and stomach cancer.
Quit smoking to improve your overall health, including your gastrointestinal health. We can direct you to programs that help you kick the habit.
Chronic stress can significantly impact your GI health, contributing to conditions like irritable bowel syndrome (IBS) and acid reflux. Stress can also even exacerbate existing digestive issues.
Incorporate stress-reducing activities into your routine, such as yoga, meditation, deep breathing exercises, or hobbies you enjoy. Ensuring adequate sleep and regular physical activity can also help you manage stress.
A sedentary lifestyle can slow down the digestive process and lead to constipation and other GI problems. Regular physical activity helps stimulate the muscles of the digestive tract, promoting healthy digestion.
We recommend you get at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, and yoga are excellent for promoting GI health.
Consistently eating large portions can overwhelm your digestive system, leading to bloating, discomfort, and weight gain. It can also increase the risk of developing gastroesophageal reflux disease (GERD).
Pay closer attention to your hunger and fullness cues. Eating smaller meals throughout the day can prevent overeating and support digestive health.
Maintaining good gastrointestinal health requires a combination of healthy habits, like eating nutritious foods, exercising, reducing stress, and moderating use of substances like alcohol, tobacco, and NSAIDs. If you have ongoing digestive issues or concerns about your GI health, reach out to our team at GastroDoxs to make an appointment.
