Indigestion and heartburn can be common problems for both children and adults. Indigestion (dyspepsia) is another name for an upset stomach. It occurs when men eat too much, too fast, or foods that don't agree with them. Sometimes heartburn connects with indigestion. Stress, not enough sleep, smoking, or drinking alcohol also can make indigestion worse.
Heartburn is a burning feeling that travels from a person's chest up to the neck and throat. It's caused by stomach acid. With heartburn, stomach acid splashes up and irritates the esophagus. The tube that carries food from the mouth to the stomach is called esophageal reflux, and can leave a sour or bitter taste in a person's mouth. Digestive problems, such as ulcers, can cause the symptoms of indigestion and heartburn.
In addition to heartburn, if you have indigestion, you'll probably have one or more of the following symptoms: pain or burning in your upper belly (usually in the middle), nausea, bloating, and burping (that you have a hard time controlling).Indigestion is certainly common. It is estimated that almost 5 million men in the United States alone suffer from frequent indigestion. There many things you can do to help prevent indigestion and improve your overall digestive health. Here are five of them:
1. Chew your food, and eat less of it: Chewing is one of the most important parts of digestion, yet it is probably the most forgotten. Chewing not only helps break down food, it also signals the salivary glands, stomach, and the small intestine to start releasing digestive enzymes.
On a related note, try not to overeat. Your body has only so many digestive enzymes to go around. Also, a bigger meal means that your stomach must produce more acid to help digest that food, which will increase your chances of getting heartburn and indigestion.
2. Don't overuse antacids: Acids in the stomach help the body digest food. However in some cases, these acids can "reflux" or back up into the esophagus thus causing the burning sensation of indigestion.
When this happens, men often reach for antacids — usually an over-the-counter type that works by neutralizing stomach acids. However, when overused, antacids can cause the stomach to lose its function and leaves it vulnerable to bacterial infections.
3. Eat plenty of fiber every day: Fiber is important to keeping indigestion at a distance, but it is essential for your overall health. A lot of men's diets consist of fast foods, red meat, and meals that are high in fat certainly a recipe for indigestion. A high-fiber diet is an important part of healthy eating in addition to helping digestion; it can also help prevent diabetes, coronary heart disease, hemorrhoids, colorectal cancer, and other diseases.
On average, American men eat only 10 to 15 grams of fiber, or half of the recommended daily intake. Increasing your daily fiber intake is usually synonymous with eating healthier, considering vegetables, fruits, whole grain cereals, and nuts contain plenty of fiber.
It doesn't even have to be painful — you can choose high-fiber cereals for breakfast, eat whole-wheat bread instead of white, and snack on air-popped popcorn instead of candy. Avoid foods that can give you gas — these include broccoli, baked beans, cabbage, cauliflower, and carbonated drinks. For some men, starches — such as wheat, oats and potatoes — can also lead to excess gas.
If you are lactose intolerant, then lay off dairy products or take lactase enzymes to help with digestion. Remember to drink plenty of water, since it can lubricate food in the digestive tract, help dissolve minerals, vitamins and nutrients for easier absorption, and keep stool moist to prevent constipation.
4. Exercise regularly, and avoid stress: In addition to helping you maintain a healthy lifestyle, exercise can also help with digestion. Physical activity can help reduce many digestive problems. There is a link between obesity, lack of exercise, stomach pain, diarrhea, and symptoms of irritable bowel syndrome (IBS).Stress, on the other hand, can have a negative effect on your digestion.
This is because, in most men, the "fight or flight" response that results from stress reduces blood flow to the abdomen and the production of digestive enzymes, and slows the digestive process, which results in heartburn, bloating and constipation.
5. Take digestive enzyme supplements: Digestive enzymes derived from plant sources can help promote good digestion and even enhance nutrient absorption. In cases where men are lacking adequate amounts of digestive enzymes due to poor diet and health, taking enzyme supplements can reduce the symptoms of indigestion and upset stomach.
Even in healthy men, taking extra enzymes can help maintain digestive health. A good digestive enzyme contains a mix of amylase, lipase, cellulase (for digesting plant fibers), and protease. This variety of enzymes is key to achieving good digestion of many foods.
“Water is the medicine for indigestion; it is invigorating when the food that is eaten is well digested; it is like nectar when drunk in the middle of a dinner; and it is like poison when taken at the end of a meal.” (Chanakya) [i]
[i] Sources used:
· “5 Tips to Help Prevent Indigestion” by Alex Santoso (AskMen)
· “Indigestion “Reviewed by: J. Fernando del Rosario
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