#1. Get into balanced eating
It’s all about balance & variety:
- Eat your 5-a-day: Fruit and veg are a great source of fibre as well as other nutrients.
- Include natural wholegrains such as wholegrain bread, cereals and pasta in your daily diet.
- Limit greasy food and sweets. Replace some sugary snacks or crisps with pieces of fruit or nuts.
Experts say that keeping a food and symptoms diary can be a good way to monitor what foods contribute to your symptoms, so we have developed one which is available to download for free.
#2. Drink plenty of water
Over 6 in 10 people drink water when they suffer from digestive discomfort – which is absolutely right. It is important to drink plenty of water.
Drink before you're thirsty, the more regularly you drink water, the better you’ll feel for it.
#3. Make time for regular meals
Your tummy is designed to take modest sized meals at regular intervals, so eat three average meals a day and try snacking on fresh or dried fruit. Regularity of eating times also plays a part so try and eat at roughly the same time each day.
Try to avoid large meals and erratic eating habits, and eating breakfast is a ‘must’.
#4. Take time out to eat
How you eat is as important as what you eat. If you take the time to enjoy your food, your tummy will enjoy digesting it!
- Take adequate time for eating, try not to eat at your desk or work station or on the go.
- Slow down when eating, chew slowly and stop eating when you feel full.
- Don’t ‘slurp’ drinks and try not to talk while chewing: you’ll end up swallowing air and your tummy doesn’t like it.
- Avoid rushing just after eating, your give yourself a chance to relax and digest your food.
#5. Don’t worry, be happy
Your emotions and stress can have an impact on your digestive health. When you choose laughter as a response, your body’s ‘natural pharmacy’ kicks in. It starts to produce a healthy dose of endorphins, which gives you that feel-good factor.
So take time to relax, laugh and enjoy yourself a little bit everyday – round up a few friends for lunch, or simply think of all the good things in your life! Keeping up activities outside work is also very important.
Our tip: activities like yoga or tai chi are great as they combine both mental and physical exercise. Getting enough sleep is also essential to stay healthy. An average of 8 hours a night is recommended, so get cosy and sleep well!
#6. Take regular exercise
Regular physical activity is one of the key factors to get fit and stay healthy - try to take 30 minutes of moderate physical activity 5 days a week.
This could be achieved by doing either moderate or vigorous activities or a combination of both – for example 30 minutes brisk walking three days a week plus 30 minutes of swimming two days a week.
#7. Remember to eat Activia everyday
Activia® , which contains the exclusive culture Bifidus ActiRegularis, has been scientifically proven to help reduce digestive discomfort*.
Keep a supply handy in the fridge at home and work. When hunger strikes there are few better snacks to have around.
*Eating Activia everyday can help reduce digestive discomfort. Based on studies using 2 pots daily. Enjoy as part of a healthy diet and lifestyle.
#8. Consult an expert
Don’t be shy or embarrassed about any queries that you may have about your digestion.
Consult with your GP should you have any concerns to ensure that you, and your digestive system, are in good health.
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