Lifestyle Hacks to Manage Gastroparesis, living with gastroparesis can be challenging, but understanding how to manage this condition effectively can significantly improve your quality of life. Gastroparesis, characterized by delayed gastric emptying, affects millions of people worldwide. Symptoms like nausea, vomiting, and bloating can make daily activities difficult. However, by adopting certain lifestyle changes, you can alleviate symptoms and enhance your digestive health. Here are five essential tips to help you manage gastroparesis effectively.
Tips to manage gastroparesis
There are some things that one needs to keep in mind while tackling the condition of gastroparesis. It is also important to take certain preventative measures that can help in dealing with the symptoms. If not treated completely, they can at least lessen the unwanted complication in your day-to-day life, and make your overall health and well-being better. Gastroparesis affects your lifestyle adversely and can get worse if you don’t take care. Here are 5 tips to manage gastroparesis:
1. Reduce Fiber Intake
While fiber is an essential part of a healthy diet, it can worsen symptoms for those with gastroparesis. High-fiber foods can lead to gas, bloating, and constipation, making it crucial to monitor your fiber intake. Studies suggest that excessive fiber intake—over 70 grams per day—can exacerbate symptoms by putting additional pressure on the stomach muscles.
Recommended Actions:
- Choose Low-Fiber Foods: Focus on refined grains, such as white bread and pasta, instead of whole grains. Opt for well-cooked vegetables and avoid raw fruits and vegetables that are high in fiber, such as broccoli and oranges. Instead, consider soft fruits like bananas or canned fruits in natural juices.
- Increase Fluid Intake: Staying hydrated can help ease digestion, especially when fiber intake is reduced. Aim for at least eight glasses of water daily, which can also help prevent constipation.
2. Incorporate Gentle Exercise
Regular physical activity plays a vital role in managing gastroparesis. Gentle exercises, particularly walking, can stimulate gastric motility and help reduce symptoms like nausea and bloating. Research indicates that even light walking after meals can enhance digestion by promoting stomach emptying.
Recommended Actions:
- Establish a Routine: Aim for at least 30 minutes of low-impact exercise most days of the week. This could include walking, stretching, or yoga.
- Post-Meal Movement: Incorporate a short walk after meals to aid digestion. Even a 10-15 minute stroll can significantly improve gastric emptying and reduce discomfort.
3. Focus on Cooked Fruits and Vegetables
Raw fruits and vegetables can be difficult to digest and may exacerbate symptoms of gastroparesis. Cooking these foods can make them easier on your stomach. For instance, steaming or pureeing vegetables can help break down fiber, making it more digestible.
Recommended Actions:
- Opt for Cooked Varieties: Choose well-cooked or pureed fruits and vegetables. For example, mashed potatoes, steamed zucchini, and pureed carrots can provide essential nutrients without overwhelming your digestive system.
- Experiment with Smoothies: Blending fruits and vegetables into smoothies can be a nutritious and easy-to-digest option. This method not only enhances absorption but also allows you to incorporate a variety of nutrients.
4. Chew Gum After Meals
Surprisingly, chewing gum can be a beneficial practice for managing gastroparesis. Chewing gum stimulates saliva production, which contains digestive enzymes that can aid in food breakdown. Additionally, it can help relax the pylorus, the muscle that controls food passage from the stomach to the small intestine.
Recommended Actions:
- Choose Sugar-Free Gum: Opt for sugar-free varieties to avoid unnecessary calories and sugar intake. Chew gum for at least 30 minutes after meals to maximize its digestive benefits.
- Incorporate into Routine: Make it a habit to chew gum after meals as part of your digestive routine. This simple addition can help improve gastric motility and reduce symptoms.
5. Practice Mindful Eating
How you eat can be just as important as what you eat. Mindful eating involves slowing down and paying attention to your food, which can help improve digestion and reduce symptoms. Chewing food thoroughly and eating smaller, more frequent meals can significantly enhance your digestive experience.
Recommended Actions:
- Eat Smaller Portions: Instead of three large meals, aim for five to six smaller meals throughout the day. This can help reduce the burden on your stomach and improve overall digestion.
- Chew Slowly: Take your time to chew each bite thoroughly—aim for 20-30 chews per bite. This not only aids digestion but also allows you to enjoy your food more fully.
- Stay Upright After Eating: Avoid lying down for at least two hours after meals to prevent reflux and promote better digestion.
Conclusion
Managing gastroparesis requires a combination of dietary adjustments, physical activity, and mindful eating practices. By implementing these five lifestyle changes, you can alleviate symptoms and improve your overall well-being. Remember, it’s essential to consult with healthcare professionals, including dietitians, to tailor a plan that suits your specific needs. With the right strategies in place, you can navigate the challenges of gastroparesis and lead a healthier, more fulfilling life.
Also Read | Gastroparesis: Why Diagnosis and Treatment Are So Complicated
