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Heartburn, indigestion, and gas: See how to maintain a healthy digestive system

Heartburn, indigestion, and gas: See how to maintain a healthy digestive system

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On Wednesday the 29th, we celebrate World Digestive Health Day, established by the World Digestive Diseases Organization to mobilize and guide the population about the importance of prevention and early diagnosis of diseases of the digestive system, which consists of the organs responsible for digestion and delivery. From food and absorption of nutrients, from the mouth to the anus.

These include the famous organs, such as the stomach and intestines, not to mention the beloved liver. Others are less well-known, such as the pancreas, but are important in the digestive process.

Gastroenterologist Mariana Scarlatelli says that it is currently possible to link gastrointestinal diseases to habits such as a sedentary lifestyle, smoking, alcohol consumption, stress, among others.

The doctor highlights that bowel cancer is increasingly spreading among young people, as is the case with Britta Gill, who discovered it at the age of 48.

“We recommend maintaining a balanced life: being physically active, avoiding smoking and alcohol consumption, eating a diet high in fiber and low in ultra-processed foods and red meat. Performing a colonoscopy when medically necessary (everyone over 45 years of age and with a family history, based on Individually).

Prevention is the best way to take care of your digestive health. Speaking of prevention, food should be the starting point.

Avoid ultra-processed foods that are high in sugar, sweeteners, bad fats and glutamate, such as sausages, bacon, ham, turkey breast, chocolate milk, soft drinks, bottled juices, biscuits and canned goods in general.

On the other hand, don't miss menu protectants such as dark green leaves (kale, arugula, watercress, broccoli, spinach), grains (linseed, sesame, oats, yeast, lentils) and fruits (apples, bananas, lemons, oranges, avocados, papayas, strawberries). Prebiotics and probiotics (asparagus, kefir, kombucha, cocoa, yogurt) cannot be left out!

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Tea is also a great option, traditional boldo tea, as well as basil, sage, anise, ginger, cinnamon and fennel.

Want a recipe that focuses on reducing digestive discomfort?

Recipe 1:

Morning dose: 1 ml of aloe vera gel, 10 drops of propolis and 30 drops of Espinheira Santa tincture. Mix everything with a little water and drink it on an empty stomach.

Juice recipes: orange with kale, pineapple with mint, carrots and ginger, or pineapple with papaya. They should be prepared and consumed fresh, so that maximum nutrients are used.

Gas, heartburn, bloating, constipation or diarrhea? Seek a gastroenterologist for investigation, based on a multidisciplinary team.

Remember that the digestion process begins in the mouth, so chew your food well!

Source: Ministry of Health, 2020.

80 54500202405101052.jpg% 3Fxid % 3D813582&xid=813582 600W, Gabriela Rebelo is a nutritionist and the author of this column