People suffer from upset stomach once in a while, and even though it may seem to be a perfectly normal condition, indigestion can lead to serious problems when ignored. Also known as dyspepsia, indigestion can be caused by several different factors, such as GERD or gastro- esophageal reflux disease, peptic ulcer, and sometimes even cancer.

There are also cases when the cause of indigestion cannot be found. This is referred to as functional dyspepsia that may be related to the squeezing and relaxing action of the muscles in the stomach as it digests food. Common symptoms of indigestion or upset stomach may include feeling of fullness even before the meal ends, mild to severe epigastric pain and burning, nausea, and bloating. Indigestion is unnecessary and there are many things you can do in order to prevent it.

One is by not overeating especially in the night time. During the day, it is okay to eat as much as you can since there is enough time for your body to digest food in your stomach. In the evening, however, the case is different since you perform very little physical activity during this time, giving your body no chance at all to digest food properly. Another problem with overeating is that it alters the production of enzymes in your digestive system, leaving your with an upset stomach. To stop this from happening, make it a habit of eating just the right amount of food at the right time of the day. And during meal times, wait for about twenty minutes before asking for a second or third serving, as it takes this long for your digestive system to tell your brain that you are already full.

And when you eat, see to it that you chew your food properly. Most people forget that the first stage of digestion is the breaking down of food through chewing, and that this action actually sends a signal to the stomach to release digestive enzymes. Not only that, chewing breaks down into smaller pieces, helping your stomach to effectively digest food and your body to properly absorb the nutrients your food contains. At the same time, avoid doing other things while eating such watching the television, listening to music, or even reading a book. According to studies, doing other activities while you eat can make you consume more calories than when you focus on your food alone. This is perhaps due to the fact that eating while doing other things can override your ability to realize when it’s time to stop putting more food into your mouth. Therefore, make sure you turn the television off during mealtimes.

Adding more fiber-rich food to your diet would also help prevent indigestion. Fiber found in nuts, whole wheat, and most fruits and vegetables can add bulk to your stool and makes movement of food through your digestive system a lot easier. Aside from that, eating fiber-rich foods can also make you feel full for longer periods of time, helping you avoid the temptation of snacking between meals. In addition, high-fiber diet can also aid in preventing other conditions other than dyspepsia, such as colorectal cancer, hemorrhoids, diabetes, heart disease, and many more.

Finally, you would want to exercise regularly and get enough sleep all the time. Physical activity prevents obesity, which is also a leading cause of indigestion. It also helps beat stress that has a negative effect on your digestive system as well. In the same manner, getting at least seven hours of sleep every night can help you prevent cases of indigestion and other digestive problems. Certain studies claim that there is a link between lack of sleep and indigestion. Inadequate sleep for one can greatly lower your immune system, making your body susceptible to various kinds of health problems, including indigestion. And while there are some conflicts between experts who believe that there is indeed a link between lack of sleep and indigestion and those who do not, there is still a general agreement that the human body needs 7 to 8 hours of sleep in order to function properly.