In the fast-paced modern life, many people often neglect their eating habits, posing a serious threat to stomach health. Statistics show that the incidence of stomach diseases is increasing year by year, especially among young people. We often feel discomfort in the stomach, but don’t know where the problem lies. In fact, many people unknowingly develop some habits that damage the stomach every day.
NO1. High-Salt Diet
A high-salt diet is a common problem among modern people. Excessive salt intake not only affects cardiovascular health but also irritates the gastric mucosa, leading to the shedding of gastric wall cells. Parietal cells are an important barrier to protect stomach health. Once damaged, the risk of gastritis and gastric cancer increases.
Solutions
- Control salt intake: It is recommended that each person’s daily salt intake be controlled within 5 grams, equivalent to the amount in a beer bottle cap.
- Choose low-salt foods: Try to reduce the intake of high-salt foods such as pickled foods, kimchi, ham, and sausages.
- Use substitutes: You can try using spices and herbs instead of salt to enhance the flavor of food.
NO2. High-Sugar Diet
A high-sugar diet is particularly common among young people. Especially under stress, many people choose sweets to relieve emotions. However, excessive sugar intake not only easily causes dental caries but also increases the risk of stomach diseases. Sugar disrupts the balance of intestinal immunity and affects the health of the intestinal microbiota.
Solutions
- Reduce sugar intake: Try to avoid sugary drinks and high-sugar snacks, and choose natural fruits as desserts.
- Pay attention to ingredient labels: When buying food, carefully check the ingredient list and choose products with low or no sugar.
- Cultivate healthy eating habits: Eating more fiber-rich foods such as whole grains, vegetables, and nuts helps maintain intestinal health.
NO3. Irregular Eating Habits
The fast pace of modern life means that many people often neglect regular meals due to work busyness.
NO4. Eating Too Fast
In the fast-paced life, many people are used to eating quickly. This not only easily leads to indigestion but may also cause stomachache and bloating. Eating too fast prevents the brain from receiving satiety signals in time, resulting in overeating.
Solutions
- Slow down eating speed: Chew each bite of food more than 20 times, giving yourself enough time to enjoy the meal.
- Eat mindfully: Avoid looking at your phone or TV while eating, focusing on the food itself, which helps increase satiety.
- Create a pleasant dining environment: Creating a comfortable dining atmosphere can help relax and slow down eating speed.
NO5. Neglecting Water Intake
Water is crucial for good health, but many people overlook their daily water intake. Dehydration can reduce digestive system function, affecting stomach health.
Solutions
- Stay hydrated: Drink at least 8 glasses of water (about 2 liters) daily to maintain body fluid balance.
- Choose healthy beverages: Opt for plain water and tea, avoiding sugary drinks and those with high caffeine content.
- Drink regularly: Set reminders to drink a glass of water at intervals to develop a good habit of hydration.
Skipping meals for long periods or overeating both put a strain on the stomach, leading to indigestion and gastritis.
Solutions
- Plan your diet: Eat regularly each day to avoid prolonged hunger or overeating.
- Eat small, frequent meals: Consider eating five to six small meals a day instead of three large ones to reduce stomach strain.
- Chew thoroughly: Eating slowly and chewing thoroughly aids digestion and absorption.
Summary
Protecting stomach health starts with small daily habits. High salt, high sugar, irregular diet, eating too fast, and neglecting water intake are five common habits that harm the stomach. By controlling salt and sugar intake, maintaining regular eating habits, slowing down eating speed, and staying hydrated, we can effectively protect our stomach health.
