In this Article:
01: 1. Monitor stress levels to manage stomach aches and pains 02: 2. Eat properly to help your digestion 03: 3. Stop smoking to prevent acid reflux 04: 4. Losing excess weight could help you tackle heartburn 05: 5. Be mindful of alcohol consumption 06:1. Monitor stress levels to manage stomach aches and pains
You may have noticed a feeling of unease in your stomach during times of stress. It’s known that anxiety and worry can disrupt the digestive process. In some people, stress slows down digestion, causing bloating, pain, and constipation. In others, it speeds it up, causing diarrhoea and frequent trips to the toilet. Some people can even lose their appetite completely.
Stress can also aggravate some digestive conditions such as irritable bowel syndrome.
The demands of everyday life can make it challenging to manage and reduce stress levels. That’s why we’ve put together this guide that looks at how you can invest time into your physical and mental wellbeing each day.
2. Eat properly to help your digestion
This may seem like an obvious one, but changing eating habits can have a positive impact on the occurrence of digestive issues:
Try not to rush your food - take your time, eat slowly, and chew each mouthful
Check your portion sizes – smaller plates can help reduce overeating
Eat regularly and try not to skip meals
Aim to eat your last meal at least 2 to 3 hours before going to bed
Ensure you get plenty of fibre in your diet
Make sure you drink plenty of water
3. Stop smoking to prevent acid reflux
Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction, a process known as reflux. As well as causing heartburn symptoms, acid reflux can also trigger or aggravate stomach ulcers and inflammatory bowel conditions.
If you’d like more information about quitting smoking, our stop smoking support hub has help and advice from our pharmacists, including what nicotine replacements are available to help you stop.
Another way to manage acid reflux is to keep an eye on potential triggers that can cause discomfort. You could keep a food diary to try and track what might be the cause of reflux. This could be spicy or rich foods, acidic foods, fizzy drinks, or dairy products.
4. Losing excess weight could help you tackle heartburn
If you're carrying excess weight around your tummy, this can put pressure on your stomach and lead to heartburn. Losing weight may relieve some of the symptoms. If you need some extra support to help you manage your weight, visit our weight management hub for tips and advice on diet and exercise, as well as information about eligibility for clinical weight loss support.
5. Be mindful of alcohol consumption
Alcohol in moderation won’t usually upset your digestive system. However, binge drinking (for men, consuming more than 8 units of alcohol in one session, and for women, more than 6 units) can increase acid production in your stomach, cause heartburn, and aggravate other digestive disorders.
The NHS provides handy information about alcohol consumption, including tips for cutting down, in its Live Well hub. It also provides information about the calories in alcohol, which can lead to excess weight and, in turn, digestive issues.
You’ll find more information from the NHS about specific digestive conditions using our A-Z tool, including their causes, symptoms, treatment, and prevention.
