At the initiative of the Word Organization of Gastroenterology, World Digestive Health Day is celebrated annually on May 29th.
The purpose of the World Digestive Day is to attract public attention to the problems of digestive disorders and to find effective ways to combat them.
More than 50% of a person’s health depends on a lifestyle, where the most unfavorable factors are bad habits, physical inactivity and poor nutrition.
The concept of rational nutrition is based on the fact that nutrition is designed to provide a person with all the components and substances necessary for full active life, prolonging this period and strengthening human health. A balanced diet should be complete, varied in products and types of dishes, balanced in components depending on a person’s age, type of activity and health status. A person’s daily diet should include all food components: proteins, carbohydrates, fats, vitamins and microelements in a balanced ratio. Any diet that limits the consumption of one of the food components leads to digestive disorders.
An indispensable condition for a healthy diet is a food consumption pattern. The most acceptable for an adult is a 4-time regimen: 1st breakfast – 30%, 2nd breakfast (or afternoon snack) -15-20%, lunch 35-40%, dinner – 10-15% of the daily energy requirement.
Elderly people, as well as people prone to obesity, are recommended to have more frequent meals (5-6 times a day) in small portions. Gastroenterologists and nutritionists recommend making the eating process systematic, that is, they encourage you to eat at approximately the same time (regularly). At the same time, it is recommended to avoid overeating, and to give preference to smaller amounts of food taken over a larger number of meals. That is, adhere to the principle “less, but more often.” The intestines do not like large meals, especially during dinner, as well as long hours of fasting.
The feeling of fullness is delayed and appears a little later than the stomach is full, after about 15 – 20 minutes. Overeating disrupts digestion and metabolism, contributes to the development of obesity, atherosclerosis and other diseases. Remember: eating takes time.
The main sources of fiber in the diet are fresh fruits, vegetables, and cereals. The absence or insufficient quantity of these products leads to impaired intestinal motility. Vegetable foods are easier to digest than meat. Fruits, vegetables, grains, nuts and other plant foods contain phytochemicals, many of which have been linked to cancer prevention.
You should not abuse fatty, sweet, refined foods.
Semi-finished products, smoked meats, “fast food” may contain preservatives, dyes, excess salt, which in turn can lead to intestinal dysfunction and inhibition of beneficial microflora.
Violation of basic hygiene rules leads to intestinal infections and food poisoning.
A calm atmosphere, immaculate cleanliness, beautiful dishes and table settings are attributes of a healthy diet.
In addition, regular exercise and an active lifestyle help stimulate the smooth muscles of the intestines and the digestive process. “A sluggish gut sits in a sluggish body” – this is wisdom that has its place. Anyone who moves a lot also ensures ideal digestion because exercise also stimulates intestinal activity.
A healthy lifestyle, an element of which is a culture of nutrition, should become the need of every person.
Following the principles of rational nutrition will help you maintain your health and prevent a number of diseases! Say yes to health – eat right!
Assistant of the Department of Internal Medicine and Rheumatology C.M.S. Selgazina M.B.