Indigestion is a term used to describe a collection of symptoms that include burning or pain in the upper abdomen, bloating, nausea, belching and early and uncomfortable fullness during or after a meal. Lifestyle factors or digestive conditions are the most common causes of indigestion, which is also referred to as dyspepsia or an upset stomach. Avoiding the circumstances and types of foods that lead to dyspepsia is the best way to reduce the incidence and severity of indigestion.
Step 1
Adopt healthy mealtime habits. Steer clear of fatty, greasy or spicy foods. Avoid overeating, eat slowly and take the time to chew each bite. Don't chew or talk with your mouth full because this causes you to swallow excess air, which is a cause of the bloating and belching associated with indigestion.
Step 2
Reduce your consumption of foods or drinks that trigger indigestion. Beverages that cause indigestion are often carbonated or contain alcohol or caffeine. Eating too much chocolate is also a potential trigger for indigestion, so it is a good idea to limit your intake.
Step 3
Lose excess weight. Being overweight or obese can contribute to indigestion because the extra weight presses on your abdomen, forcing acid up into your esophagus.
Step 4
Schedule your exercise at least one hour after mealtime. Overall, regular exercise helps reduce indigestion because it helps you to maintain a healthy weight, but exercising with a full stomach can trigger it.
Step 5
Stop smoking. Smoking irritates the lining of the stomach, contributing to indigestion. If you are unable to break this habit, try not to smoke immediately before eating.
Step 6
Practice your favorite relaxation technique or spend time on an activity you enjoy. Nervous tension, anxiety and emotional trauma can cause indigestion. Yoga, meditation and deep breathing exercises are examples of relaxation techniques that can help.
Tips and Warnings
- Talk to your doctor about your specific symptoms of indigestion to determine the cause and treatment options; he may prescribe prescription drugs or recommend over-the counter medications to help reduce your dyspepsia.
- Symptoms of a heart attack sometimes mimic the symptoms of indigestion. Seek immediate medical attention if your symptoms of indigestion are accompanied by sweating, shortness of breath or pain that radiates to the arm, neck or jaw. In some cases, indigestion can be caused by a more serious underlying condition. If you experience severe pain in your upper right abdomen, loss of appetite, weight loss, vomiting, vomit that resembles coffee grounds, tarry, black stools or blood in the stool, contact your health care provider.
