Dealing with the recurring discomfort of indigestion can be a little disconcerting, but don’t worry, as there are ways to manage such attacks without relying solely on medications.
When looking at the bigger picture, it’s essential to recognize that slow digestion is just one piece of the puzzle. Older adults, in particular, may find themselves dealing with conditions that can trigger regular indigestion, including gastroesophageal reflux disease (GERD), ulcers and food sensitivities such as lactose intolerance. Chronic indigestion is also often related to digestive problems such as irritable bowel syndrome (IBS) and functional dyspepsia, which involve persistent symptoms without a specific cause.
Fortunately, indigestion usually goes away on its own over time. Over-the-counter remedies, such as antacid pills and liquids or stomach-soothing medications, such as bismuth subsalicylate (Pepto-Bismol, Kaopectate), may offer relief. Acid blockers such as proton pump inhibitors (e.g., omeprazole or lansoprazole) or H2 blockers (e.g., famotidine) are also potential options for managing heartburn.
Navigating the culinary landscape can also help control indigestion. Here’s how you can make a difference:
– What: Pay attention to what you eat and drink when indigestion strikes, and consider reducing or avoiding problem foods such as spicy and highly acidic foods, coffee, citrus or tomato-based drinks, and processed or fatty foods.
– How: Opt for smaller portions and eat at a slower pace. Avoid multitasking while eating as it makes mindful consumption difficult. Experiment with smaller, more frequent meals throughout the day.
– When: If indigestion tends to haunt your nights or disturb your sleep, consider eating dinner earlier and refraining from eating two hours before bedtime to avoid overloading your stomach when digestion slows down.
While drugstore remedies can be helpful, they come with some caveats. Antacids containing magnesium can cause loose stools, while calcium carbonate (Tums) or aluminum-based antacids can cause constipation. Occasional use is generally fine, but if consumption of these medications exceeds three times a week, it is advisable to consult with your doctor, as it could indicate an underlying digestive problem.
Watch for warning signs such as rectal bleeding, black stools, difficulty swallowing, or sudden weight loss, as these could indicate more serious problems such as inflammation in the digestive tract, ulcers, or gastrointestinal cancers.
If your problem is recurring indigestion, there is much you can do to relieve its frequency and intensity without resorting to medication. Consider these lifestyle adjustments:
– Reduce stress: Stress can exacerbate digestive problems through the brain-gut axis. Activities such as exercise and meditation can help manage stress, and in more difficult cases, your doctor may suggest a low-dose antidepressant.
– Address smoking and alcohol consumption: Smoking increases the risk of reflux and digestive cancers, while excessive alcohol consumption amplifies the chances of various gastrointestinal diseases. Even occasional drinking can trigger underlying digestive problems.
– Lose excess weight: Overweight people, especially those who suffer from acid reflux, are more susceptible to indigestion due to increased abdominal pressure. Losing even a modest amount of weight can have a significant impact on digestion.
So don’t let indigestion ruffle your feathers; Approach it with a multifaceted approach that includes mindful eating, lifestyle adjustments, and, if necessary, a discussion with your healthcare provider.
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