in the framework of the World Day of Inflammatory Bowel Disease, we give you some tips to alleviate the symptoms of one of the worst digestive disorders: colitis.
If you came to this note it is because you have probably been a long time, maybe years, learning to live with the terrible symptoms of irritable colon.
And surely you have also thought that these ailments are only about ‘a discomfort’ product of a poor choice in your diet or lack of physical activities.
You are not the only one. Despite not being a minority disease, those who suffer from it routinely face ignorance of the disease by society, workspaces, and even health personnel.
It is time to get those ideas out of our minds because colitis is serious. So much so, that every May 19 the International Day of Inflammatory Bowel Disease is celebrated to raise awareness and sensitize the population about this pathology that involves Crohn’s Disease, Ulcerative Colitis, and Indeterminate Colitis.
Colitis: habits and tips for good digestive health
Although there are many variations of colitis, in general terms, this disease is defined as an inflammatory disease that causes recurrent abdominal pain, with symptomatic periods and others without symptoms, associated with alterations in the intestinal rhythm with periods of diarrhea, constipation or both.
To date, there is no known single mechanism that explains why patients with irritable colon suffer from these symptoms chronically.
From a general point of view, the most accepted and demonstrated is that there are alterations in digestive sensitivity, influenced by factors ranging from food intolerances, hormonal alterations, and genetic or psychological factors, such as stress.
Do you feel identified? How many times have you not regretted ordering a dish at a restaurant that ended up making you feel sore and uncomfortable? Is it more common after a stressful workday? And what about the episodes that appear next to your menstrual period?
Perhaps the most stressful thing for people living with colitis is feeling that there is no control over symptoms and that it can be “a good day” or “a bad day.”
1. Try to eat homemade food
that is, prepared by yourself. This will ensure that you do not include foods or condiments that could trigger an episode of colitis.
2. Avoid refined sugars and saturated fats
Did you know that eating a lot of sugar can inflame you? Reduce the intake of desserts, such as donuts or cakes, as well as very fried and salty food, such as fried foods and fast food.
3. Beware of soft drinks!
Being carbonated they will make you feel bloated, in addition to being drinks with a high content of fructose and artificial colors.
4. Eat 5 or 6 times a day
Distributed in three strong meals and two or three healthy snacks. Many people experience episodes of colitis from spending long periods without eating, so try to keep your body nourished throughout the day.
5. Do not spend more than 90 minutes in a row sitting
If we think of colitis as the result of a lazy intestine, the ideal is to keep it active and moving as much as possible. Get used to taking breaks during your workday, stretch, walk, and oxygenate your body. You can also apply light massages to the abdominal area to stimulate circulation.
6. Eat slowly and without distractions
Colitis is directly related to your body’s ability to digest food. So take your time, chew each bite 30 to 40 times before swallowing, and try not to watch TV or talk, since talking while you eat, you get air into your stomach that can cause colic and pain.
7. Get active!
One of the best ways to control colitis symptoms is through exercise. Spend at least 30 minutes a day to activate your body and stimulate bowel movement.
8. Take care of your oral hygiene
Remember that irritable colon also originates from infections, which can develop in the stomach or your mouth. This is why it is important to brush your teeth after each meal, floss, and rinse your mouth at least once a week.
9. Reduce stress
Yes, it is said easier than it seems, but doing it can make a significant change in your digestive health. You can try yoga, meditation, dancing, or simply spending an hour a day just for yourself. Remember that there will always be situations that you cannot control, it depends on how much they will affect your life.
10. Include probiotics in your diet
These will help protect your intestinal flora from harmful agents and strengthen the protective mucosa of your digestive organs. Some dairy products, like kefir or plain yogurt, are rich in natural probiotics.