7 tips to manage ulcers
It’s the pain that won’t go away, strikes at the most inappropriate of times, and all you’re left with is that burning, bloated feeling. If you’re familiar with that pain, you’re probably already grappling with an ulcer.
What exactly is an ulcer?
Your stomach has a protective lining, which is there as a buffer against stomach acids. When you feel burning stomach pain, indigestion, and discomfort, it’s usually a sign of a stomach ulcer – when the stomach acid eats through your protective stomach lining, leaving behind an open sore.
Most people experience the usual symptoms, but depending on the severity of your ulcer, a doctor may recommend various treatments.
Living with an ulcer: 7 tips to manage ulcers
First, start by identifying the underlying cause. What’s causing the ulcer? The culprit is typically a bacterial infection, known as H.pylori. This infection can affect anyone at any time and usually starts in childhood (particularly in areas with limited access to clean water and sanitation). Unfortunately, the bacteria are very transmittable and often spread through bodily fluids or contaminated food. Once the doctor has identified the root cause of the ulcer, it’s easier to prescribe treatment – usually a course of antibiotics and other medication.
Next, it’s time to look at your diet. What you eat plays a big role in managing an ulcer. A diet that’s filled with fruits, vegetables, protein, and healthy fats can help you feel better and keep the acidity, bloating, and discomfort in check. Opt for soluble fibre foods, like barley, cooked vegetables, fruit (bananas and pears), and oats. Fibre is one of your stomach’s best friends as it helps to keep things moving and improves gut health. While we’re talking diet, keep spicy, citrusy foods to a minimum, as well as caffeine, alcohol, and red meat. When grocery shopping, add probiotic-rich foods such as plain yoghurt with live active cultures, kefir, and fermented vegetables to your trolley. These can help restore gut microbiome balance, especially if you’ve had antibiotics.
When you eat and how much you eat are your next ports of call. Ideally, you want to have smaller, more frequent meals rather than three large-ish meals a day. The bigger your portion, the more you risk increased acid in your stomach. What about timing? Make it a practice to stop eating at least three to fours before bedtime. This reduces the risk of acid reflux and allows enough time for digestion.
Smoking, alcohol, and tobacco use; all these vices can affect and further exacerbate an ulcer problem. Do your best to quit smoking and limit alcohol intake as much as possible.
An ulcer may feel much worse if you’re overweight or obese. It’s important to maintain a healthy weight and losing weight (in a sensible way) can really help to reduce pressure on the stomach while lessening acid and reflux issues.
Chronic stress doesn’t directly cause ulcers, but it can worsen symptoms and delay healing. Find a soothing technique that works for you in reducing stress. The more you practise relaxation techniques, the easier you may find it to soothe stomach discomfort. Plus, chew your food slowly!
One of the best ways to manage an ulcer is by tracking what you eat. Keep a food symptom diary where you write down everything you eat and drink each day and when symptoms appear. It’s a simple and quick way to identify your personal triggers (e.g. certain spices, onions/tomatoes, coffee).
Good to know
If you’re constantly taking over-the-counter medication, such as painkillers, know that these could irritate your stomach and worsen an existing ulcer.
Be mindful about using pain tablets only when necessary. Also, stick to the treatments that your doctor prescribes and take everything as directed. Skipping doses or not completing a treatment can cause a recurring ulcer.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.