6 tips to prevent gastric pain

Whether your gastric pain is diagnosed as non-ulcer dyspepsia or due to a more specific cause, making some simple lifestyle changes can lower your risk of experiencing gastric pain symptoms:

1. Eat smaller but more frequent meals. If you often suffer from indigestion, have 5 to 6 smaller meals a day, rather than three square meals.

2. Eat on time & avoid skipping meals. This will accustom your stomach to release its gastric juices only during at mealtimes & not erratically.

3. Consume less irritating foods. Cutting down on spicy, acidic, fried or fatty foods helps reduce gastric symptoms & allows your stomach to heal.

4. Drink alcohol in moderation. Excessive amounts of alcohol may weaken your stomach’s protective lining, making you more susceptible to ulcers.

5. Quit smoking. Smoking increases the production of stomach acid, slows down healing & increases your risk of getting stomach cancer.

6. Better manage your stress. You know High stress increases the production of gastric juices in your stomach. So Exercise regularly & adopt relaxation activities such as yoga & cardio to keep your stress in check.

Top ten tips to healthy eating

(1). Eat a variety of foods

(2).Base your diet on plenty of foods rich in carbohydrates

(3).Enjoy plenty of fruits & vegetables

(4).Maintain a healthy body weight & feel good

(5).Eat moderate portions - reduce, do not eliminate foods

(6).Eat regularly

(7).Drink plenty of fluids

(8).Get on the move

(9).Start now! - & make changes gradually

(10).Remember it’s all about balance

(1). Eat a Variety of Foods

You need more than (30) different nutrients for good health & no single food can supply them all. Today's food supply makes it easy to eat a wide variety of foods whether or not you are buying fresh foods to cook, taking advantage of ready-prepared dishes & meals or buying ‘take-away’ foods. Balance your choice over time! If you have a high-fat lunch, have a low-fat dinner. If you eat a large serving of meat at dinner one day, perhaps choose fish the next day.

(2). Base your diet on plenty of foods rich in carbohydrates

Most people do not eat enough of foods such as bread, pasta, rice, other cereals & potatoes. More than half the calories in your diet should come from these foods. Try wholegrain bread, pasta & other wholegrain cereals, too, to increase your fibre intake.

(3). Enjoy plenty of fruits & vegetables

Most of us do not eat enough of these foods either although they provide important protective nutrients. Try to eat at least five servings a day & if you do not enjoy them at first - try some new recipes or see what ready prepared dishes are available in the supermarket.

(4). Maintain a healthy body weight & feel good

The weight that is right for you depends on many factors including your sex, height, age & heredity. Being overweight increases your risk of a wide range of diseases including heart disease & cancer. Excess body fat results when you eat more calories than you need. These extra calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol- but fat is the most concentrated source of calories. Physical activity is a good way of increasing the energy (calories) you expend each day & it can make you feel good. The message is simple: if you are gaining weight, you need to eat less & be more active.

(5). Eat moderate portions - reduce, do not eliminate foods

If you keep portion sizes reasonable, it is easier to eat all the foods you enjoy without having to eliminate any. For example, some reasonable serving sizes are: (100)g of meat; one medium piece of fruit, half a cup of raw pasta & (50)ml of ice-cream. Ready-prepared meals can offer a handy means of portion control & they often have the calorie values on the pack to help those who are counting. If you are eating out, you could share a portion with a friend.

(6). Eat regularly

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help curb hunger, but don't eat so much as to substitute for proper meals. Do not forget to count your snacks as part of your total calorie intake.

(7). Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluid a day! Or more if it is very hot or they are physically active. Plain tap water is obviously a good source of liquid but variety can be both pleasant & healthy. Alternative choices are juices, tea, coffee, soft drink, milk etc.

(8). Get on the move

As we have seen, too many calories & not enough activity can result in weight gain. Moderately physical activity helps burn off those extra calories. It is also good for the heart & circulatory system & for general health & well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift elevator (up & down). Go for a walk in your lunch break. You do not have to be an athlete to get on the move!

(9). Start now! - & make changes gradually

Gradual changes in your lifestyle are much easier to make than major changes all at once. For three days, write down the foods & drinks you consume at meals & as snacks - Do you have too few fruits andor portions of vegetables? To start with, try to eat just one extra piece of fruit & vegetables a day. Are your favorite’s foods high in fat & making you gain weight? Do not eliminate those foods & feel miserable, but try to choose low fat options or eat smaller portions. & start using the stairs at work!

(10). Remember it’s all about balance

There are no ‘good’ or ‘bad’ foods, only good or bad diets. Do not feel guilty about the foods you love, rather eat them in moderation & choose other foods to provide the balance & variety that are vital to good health.

Tips for Eating More Fruits, Vegetables, & Whole Grains

We all know fruits, vegetables, & whole grains are an important part of a healthy diet. But most people don’t eat enough of these healthy powerhouses. An easy way to make sure you’re getting enough of the good stuff is to find new ways to mix them into meals you already enjoy. And aim for making ½ your plate full of fruits & veggies.

Try increasing your fruits, vegetables, & whole grains by following these tips.

•Getting more out of Breakfast: 

include some vegetables to eggs for a veggie scramble or omelet. Or add fresh fruit to cereal, oatmeal, low-fat yogurt, or whole wheat pancakes or waffles.

•Getting more out of Lunch:

include some vegetables to your sandwich or wrap or have reduced- or low-sodium vegetable soup. Like tuna or chicken salad? Try adding chopped apples, pears, raisins, or other dried fruit. More of a lettuce or spinach salad person? Add beans—like black beans or chickpeas.

•Getting more out of Dinner:

Steam or stir-fry some veggies to top off whole wheat pasta or brown rice. Make shish-kabobs by putting lean meat & vegetables on a skewer. Use crushed, unsweetened whole grain cereal as breading for baked chicken or fish. Next time you order (or make) pizza, sub out one meat for more veggies.

•Getting more out of Snacks:

Blend fruits with low-fat yogurt & a splash of low-fat milk for a healthy smoothie. Cut up fruits & veggies & eat them with hummus or peanut butter or other nut butters. Try a mix of unsalted nuts, raisins, or other dried fruit & your favorite whole grain cereal. Snack on popcorn (easy on the salt & butter) or try some whole wheat pretzels.

For Healthy Teeth, Don't Brush After Eating

Do not brush your teeth immediately after meals & drinks, especially if they were acidic. Acidic foods—citrus fruits, sports drinks, tomatoes, soda (both diet & regular)—can soften tooth enamel "like wet sandstone," says Howard R. Gamble, immediate past president of Academy of common Dentistry. Brushing your teeth at this stage can speed up acid's effect on your enamel & erode the layer underneath. Gamble suggests waiting thirty to sixty minutes before brushing.