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Gastrointestinal Disorders and Stress From Confinement
Lack of physical activity, poor food choices, stress and anxiety, are all reasons that can lead to suffering from gastrointestinal disorders during this period of pandemic uncertainty.
Staying at home, not being able to practice the sports we love, no longer walking to work or elsewhere, being far from any social activity; our lifestyles have been all turned upside down. In addition, many people have misidentified boredom or stress with food or being hungry. It’s not easy to stay away from the food pantry when it’s only a few feet away from us. These lifestyles and eating habits have not only led to a few extra pounds being gained on the scale, but also to an increase in the digestive discomforts: gastric reflux, bloating, burping, gas, constipation and diarrhea.
Here are 4 easy-to-adopt tips to help you get back to your good habits and manage your digestive problems:
Tip 1: Cook good, healthy and balanced meals
In order to do this, you’ll need to ensure that your meals contain plenty of different colored vegetables, a good source of protein, and a source of carbohydrates that are rich in fiber (such as: brown pasta, brown rice, quinoa, millet, buckwheat..). In addition, desserts need to be saved for special occasions only. Listen to your signs of hunger and satiety so that you can avoid overeating at meals and if you are feeling hungry between meals, opt for a healthy snack.
If you run out of ideas, we’ve got plenty for you!
Tip 2: Drink lots of water
Avoid the unnecessary liquid calories that are contained in alcohol, sugary drinks, juices, café lattes… Also be wary of diet drinks that maintain our tastebuds need for something sweet. Instead hydrate yourself with water, which you can always flavor with fruit, or with black and herbal teas without added sugar.
Tip 3: Learn how to manage stress
Include daily exercises for relaxation, breathing, meditation or yoga. You’ll find a wide range of them on the Internet and you can also try mobile apps, or online programs. Even if it doesn’t appeal to you very much, I strongly urge you to try it because this can greatly help to manage your digestive symptoms.
Tip 4: Maintain your physical activity
There’s no excuses, in order to be healthy (physically and mentally) it is recommended to move 30 minutes a day and it is not Covid that will stop us. Walking, running, bodybuilding at home, tennis against a wall, or a family hockey game… all the options are good, so choose the one that suits you best.
You’ll find other tips to help you keep your good mood and your waistline here!
If you are interested, we can help you adopt good eating habits while reducing your digestive disorders through our specific menus for digestive problems: reflux, FODMAP, diverticulitis/osis, constipation.
If you would like to be supervised, then our specialized dietitians will be happy to accompany you in your journey.
Author
Jennifer is a Registered Dietitian graduated from the University of Montreal in December 2018 and is a member of the Ordre professionnel des diététistes du Québec (OPDQ). She believes that the quality of our food choices has a direct impact on our health and energy level. Her goal? To help people improve the quality of what they put in their plates, for their better well-being and greater pleasure.
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