Overeating. Indulging in feasts at the sight of delicious food; bingeing on snacks when feeling down; drinking and socializing during busy banquets. Excessive eating disrupts the normal digestive and absorption rhythm of the gastrointestinal tract, causing the "digestive enzyme factory" – the pancreas – to secrete large amounts of digestive fluid in a short period. This leads to bloating and discomfort, and in severe cases, acute gastric dilation, acute pancreatitis, and can even lead to pancreatic cancer. Pancreatic diseases favor the wealthy; they are prevalent among busy, successful professionals, with male incidence being 2 to 4 times that of females. Steve Jobs, founder of Apple, and Italian tenor Luciano Pavarotti both passed away from pancreatic cancer. To break the habit of overeating, try chewing slowly, savoring the feeling of fullness, and putting down your chopsticks when you are 70-80% full. Eat meals at fixed times to avoid "eating anything when hungry." When feeling down, it's recommended to distract yourself for 10 minutes, or take small sips of water or tea to avoid "emotional eating."
Eating too quickly. Modern life is fast-paced, and people often wolf down their food. Eating too quickly, consuming food that is not thoroughly cooked, or eating sticky foods can easily cause gastrointestinal diseases such as gastric ulcers and gastritis, and can even lead to "stones" forming in the stomach. A study by Okayama University in Japan found that compared to chewing slowly, wolfing down food increases the risk of obesity by at least 3 times. Therefore, it is recommended to spend at least 20 minutes on a main meal, trying to chew each mouthful thoroughly and until it is soft. Don't worry about the exact number of chews per bite; just consciously slow down your speed. Older adults with poor digestive function should especially slow down their eating speed and increase the number of chews.
Inadequate fiber intake. According to the 2010-2012 China National Nutrition and Health Surveillance results, the dietary fiber intake of Chinese residents is on a downward trend, with an average daily intake of less than 11 grams, far below the recommended 20-25 grams. Severe deficiency in dietary fiber has led to a large number of patients with "three highs" (high blood pressure, high blood sugar, and high blood lipids) and intestinal diseases. Conversely, adequate dietary fiber can promote intestinal peristalsis and water absorption, prevent constipation, and shorten the time harmful substances stay in the intestines. Some studies have shown an inverse correlation between dietary fiber intake and the incidence of colorectal cancer. In recent years, people have started to pay more attention to dietary health, and there is a greater awareness of eating whole grains. However, dietary fiber is not only found in foods with a coarse texture. Barley, beans, carrots, citrus fruits, oats, etc., are also rich in soluble fiber, which can slow down digestion, balance post-meal blood sugar, and lower cholesterol levels. If you experience digestive discomfort such as bloating or abdominal pain, you can steam or boil coarse grains and fruits and vegetables to make them softer.
Stress and anxiety. The gastrointestinal tract can be considered the largest "emotional organ." Its function is governed and regulated by the coordinated action of the nervous and endocrine systems. The number of nerve cells it possesses is second only to the central nervous system, making it highly sensitive to psychological stimuli. When under great stress, a person's digestive function can have an "emotional" reaction. When in negative states such as anxiety, anger, sadness, or tension, symptoms like loss of appetite, dull pain in the upper abdomen, acid reflux, heartburn, and constipation may occur. "Mental illnesses require mental cures." Maintaining a good psychological state and correctly viewing setbacks in life and work are key. When陷入 serious anxiety or depression, it is advisable to seek help from a psychologist. If gastrointestinal discomfort and other symptoms are severe, you may take appropriate medication under the guidance of a gastroenterologist.
Lack of exercise. Life is about movement. Exercise can excite the lateral hypothalamus's eating center, reflexively stimulating and improving digestive function and increasing appetite. During exercise, a person's diaphragmatic breathing strengthens, which on one hand improves the blood circulation of abdominal organs, and on the other promotes gastrointestinal motility, thereby regulating the entire digestive tract. Conversely, long-term lack of exercise can lead to loss of appetite, insufficient gastric motility, and easily induce inflammation and tumors in the stomach, colon, and rectum. To maintain gastrointestinal health, you need to be more active. Choose sports that interest you, such as Qigong, Tai Chi, walking, jogging, or cycling, and exercise 3-4 times a week.
Drug abuse. In life, some people casually take painkillers and anti-inflammatory drugs for minor ailments like headaches and fevers. However, many of these drugs are non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin, indomethacin, ibuprofen, and naproxen, which can directly or indirectly damage the gastric mucosa, causing inflammation and ulcers. The abuse of antibiotics can also kill the normal flora in the intestines, depriving them of their inhibitory effect on pathogenic bacteria and leading to intestinal flora imbalance. Therefore, when you are ill, do not self-medicate, and do not stop, change, or adjust your medication dosage without consulting a doctor. You should promptly consult the relevant doctor and take the medication as prescribed.
Communal dining. Chinese people often eat together, with multiple chopsticks picking from the same dishes, which can easily lead to Helicobacter pylori infection. Clinically, chronic gastritis, gastric and duodenal ulcers, and even stomach cancer are all thought to be related to Helicobacter pylori infection. Therefore, be sure to wash your hands before and after meals. At gatherings, it is recommended to implement a separate dining system, using serving chopsticks to take the portion you need from the shared dishes. If you feel discomfort in your stomach, you can get tested for Helicobacter pylori infection at a hospital to prevent it from developing into a serious stomach disease.