In last week’s column, we identified and detailed the symptoms of the three of the most common gastric problems – Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD) and Lactose Intolerance. This week, let’s see how some of these symptoms can be relieved through proper diet and exercise. 

Natalie Digate Muth, MPH, RD, a registered dietician at the University of North Carolina, she suggests the following 9 steps to prevent common digestive ailments. 

1. Eat more fiber. Consume 20-35 grams per day to prevent constipation, diarrhea, and symptoms of IBS.  Good sources include fruit, vegetables, beans and whole grains.

1. Make good food choices.  Avoid junk food and snacks that are high in fats, sugars and refined carbohydrates.

1. Drink lots of fluids.   Eight glasses of water per day will aid mineral and vitamin absorption and will ease constipation.

1. Limit your alcohol intake.  If you drink, keep your limit to one glass per day.  Alcohol can cause esophageal bleeding, diarrhea and acid reflux.

1. Eat moderate portions.  Eat more often, but less at each sitting.  Smaller meals are digested more easily.

1. Relax when you eat.  Eating too quickly causes you to chew less and swallow more air, which causes heartburn, belching, bloating and gas. 

1. Control your stress levels.  Stress can decrease the release of digestive enzymes and divert blood and oxygen from the digestive system to other parts of the body. This leads to heartburn, bloating, and constipation.  Stress can also worsen an ulcer, irritable bowel syndrome and ulcerative colitis. 

1. Use medications cautiously.  Many anti-inflammatory medications like aspirin and ibuprofen can cause digestive disturbances. 

1. Don’t eat right before going to sleep.  Studies have found that acid reflux sufferers are more likely to experience reflux symptoms if they eat within 3 hours of going to sleep.

Exercise Plays a Big Part

Regular exercise helps the digestive system work more effectively.  Low to moderate intensity exercise actually helps digestion.  This makes more energy available by stimulating the intestinal muscles to contract.  This in turn causes the muscles to push more food waste through the digestive system.  It is important to note that very high intensity exercise slows digestion and can lead to nausea, vomiting, side-ache and other upper GI ailments.  This is because your muscles and heart require more blood flow and that takes blood away from the GI tract and stomach.  Of course, one must be smart about how close to an exercise session you eat.  Eating large meals, fats, and protein right before you work out can cause much gastric discomfort while you work out. Be sure to drink sufficient fluids before, during and after your workout.  Also, make sure that you eat a good, well-rounded meal after your workout to replace energy stores.   

Having a gastrointestinal disorder can be uncomfortable, painful and even debilitating.  But making the appropriate dietary changes and maintaining a balanced and consistent exercise routine can help alleviate some or most of this discomfort.  Consult your doctor about possible medications that can help you and remember that taking care of your digestive system is another way to “add hours to your day, days to your year and years to your life.”   

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]   

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027