Doctors Note Logo

Back

Published on: 8/15/2024

How Can Daily Habits Improve an Upset Stomach?

Eat in moderation, avoid heavy drinking and exercise moderately.

answer background

Explanation

Moderation, moderation, moderation! Avoid eating too fast, overeating, drinking too much alcohol or caffeine, or consuming an imbalance of foods particularly highly processed foods. Moderate to high-intensity exercise (30-90 minutes per day at least 3 times per week) has been shown to positively modify the gut microbiome, so it may lead to an improvement in gastrointestinal symptoms. For digestive purposes, it is advisable rest for about an hour after eating to avoid stress on the digestive organs. Do not lie down immediately after eating as that can lead to worsening of acid reflux, indigestion and bloating. Lasty, listen to your body: even if you may not have a full blown food allergy, your digestive system may be more sensitive to certain foods. Keeping a lookout for those triggers can help you avoid them in the future.

(References)

  • Rinninella E, Cintoni M, Raoul P, Lopetuso LR, Scaldaferri F, Pulcini G, Miggiano GAD, Gasbarrini A, Mele MC. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. 2019 Oct 7;11(10):2393. doi: 10.3390/nu11102393. PMID: 31591348; PMCID: PMC6835969.

  • GarcidueñasFimbres TE, PazGraniel I, Nishi SK, SalasSalvadó J, Babio N. Eating Speed, Eating Frequency, and Their Relationships with Diet Quality, Adiposity, and Metabolic Syndrome, or Its Components. Nutrients. 2021 May 15;13(5):1687. doi: 10.3390/nu13051687. PMID: 34063439; PMCID: PMC8156274.

  • Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010. PMID: 34179053; PMCID: PMC8222532.

  • Bonilla DA, PérezIdárraga A, OdriozolaMartínez A, Kreider RB. The 4R's Framework of Nutritional Strategies for PostExercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2020 Dec 25;18(1):103. doi: 10.3390/ijerph18010103. PMID: 33375691; PMCID: PMC7796021.

  • de Oliveira EP, Burini RC. The impact of physical exercise on the gastrointestinal tract. Curr Opin Clin Nutr Metab Care. 2009 Sep;12(5):5338. doi: 10.1097/MCO.0b013e32832e6776. PMID: 19535976.

Share this page

smily Shiba-inu peeking down

For First Time Users

What is Ubie’s Doctor’s Note?

We provide a database of explanations from real doctors on a range of medical topics. Get started by exploring our library of questions and topics you want to learn more about.

Learn more about symptoms

Abdominal pain

Purpose and positioning of servicesUbie Doctor’s Note is a service for informational purposes, and the provision of information by physicians, medical professionals, etc. is not a medical practice. The provision of information by physicians, medical professionals, etc. is not a medical treatment. If medical treatment is required, please consult your doctor or medical institution. We strive to provide reliable and accurate information, but we do not guarantee the completeness of the content. If you find any errors in the information, please contact us.