Avoiding heartburn
Heartburn results from a backup of acid-containing stomach
contents into your esophagus. Here are tips for prevention:
• Eat smaller meals
Too much food expands your stomach and puts pressure on
a band of muscle (the lower esophageal sphincter) that helps
keep food and acid from backing up into your esophagus.
• Avoid alcohol, fatty foods, chocolate, spearmint and peppermint
These foods can relax your lower esophageal sphincter and
promote upward flow of stomach contents.
• Consider using an antacid or H-2 blocker
Antacids such as Maalox, Mylanta, Tums and others help neutralize stomach acids temporarily. Over-the-counter histamine
(H-2) blockers such as Pepcid AC, Tagamet HB, Zantac 75
and others reduce stomach acid production, which may relieve
or prevent symptoms when taken before a meal. But overuse
of antacids or H-2 blockers can cause side effects.
• Don’t eat before sleeping
Wait two to three hours after eating before lying down. This
allows enough time for increased stomach acid produced after
a meal to taper off and for the stomach to empty from that meal.
• Stop smoking
The nicotine from cigarettes can relax your lower esophageal
sphincter, allowing acid to flow back into your esophagus.
• Lose excess weight
Slimming down if you’re overweight helps reduce the pressure
your abdomen puts on your stomach when you’re lying down.
• Wear loose clothes
A tight belt or waistband can put pressure on your stomach
and push acid into your esophagus, causing discomfort.
• Elevate the head of your bed
Raise the head of your bed four to six inches. This helps keep
stomach acid in your stomach, where it belongs.
Preventing excess gas
Too much gas typically is caused by the incomplete absorption of certain starches and sugars during digestion. Bacteria
in your intestine then ferment the sugars, forming gas. To
prevent excess gas:
• Limit gassy foods
The worst gas-formers are beans and other legumes, wheat
and wheat bran, cabbage, onions, Brussels sprouts, sauerkraut,
apricots, bananas and prunes. Milk and other dairy products
also can cause gas if you have reduced amounts of lactase,
the enzyme needed to digest lactose, the main sugar in milk.
• Consider taking anti-gas products
Beano, a food enzyme, helps improve the digestion of
gas-forming foods. Nonprescription medications such as
simethicone (Gas-X, Mylicon) or antacids that also have
simethicone (such as the anti-gas formulations of Maalox
or Mylanta), may relieve gas.
• Eat fewer fatty foods
Fatty meats, fried foods, cream sauces and gravies tend to
increase gas and bloating. And they can contribute to unwanted
weight gain.
• Limit sugar substitutes
Many healthy people poorly absorb sorbitol and mannitol
contained in some sugar-free foods, candies and gums. The
amount of sorbitol contained in five sticks of sugar-free gum
can cause gas and diarrhea in some people.
• Consider products for lactose intolerance, if needed
If you have trouble digesting milk sugar (lactose), this may
cause gas. Consider buying lactose-reduced or lactose-free
products. Or consider products with the lactase enzyme (such
as Dairy Ease or Lactaid), which can help you digest lactose.
Preventing constipation
To help prevent constipation:
• Don’t skip meals
Balanced, regularly scheduled meals promote regular bowel
function.
• Eat high-fiber foods
Emphasize fresh fruits, vegetables and whole grains at every
meal. Increase fiber even more by adding 2 to 3 tablespoons
of wheat bran to cereals, casseroles and baked goods.
• Drink plenty of fluids
Drink eight or more 8-ounce glasses of liquid daily in the
form of water, juice, milk, tea or soup.
• Increase your physical activity
Try to get at least 30 minutes of exercise such as walking,
biking or swimming on most days of the week.
• Answer the urge
When you feel the urge to go, don’t delay. Holding a bowel
movement can foster constipation.
• Be flexible about ‘normal regularity’
Don’t fret if you’re not a once-a-day person. Some people
have bowel movements several times daily, while others have
them only three times a week.
• Ask your doctor about fiber supplements
If you’re having difficulty getting enough fiber in your diet,
your doctor may recommend a fiber supplement. Over-thecounter products such as Citrucel and Metamucil promote
regularity similar to the way that fiber in food does. But food
is still the best source of fiber.
• Don’t rely on stimulant laxatives
These include products such as Dulcolax and Senokot, which
work by irritating the walls of your intestines. Habitual
use can make constipation worse. For occasional relief, try
osmotic agents, such as milk of magnesia. Don’t use laxatives
regularly without consulting your doctor.
Do’s and don’ts for diarrhea
Diarrhea ordinarily clears up on its own. For a mild case of
diarrhea, here’s how to manage your discomfort at home:
• Drink certain liquids
Try broth, diluted fruit juices (except prune juice) and beverages containing electrolytes, such as Gatorade. Drinks that
have electrolytes help replace the fluids and body chemicals
lost during diarrhea.
• Drink enough liquids
Drink enough liquids daily so that you urinate about every
four hours. If you have diarrhea and your urine is dark, you
may be getting dehydrated. This is a clue to drink more fluids.
• Eat low-fiber foods (only when you have diarrhea)
As your symptoms improve or your stools become formed,
start to eat low-fiber foods, such as soda crackers, toast (white
bread), eggs, rice or chicken. Don’t consume greasy or fatty
foods, milk, or highly seasoned foods for a few days.
• Avoid medications
Short-term diarrhea doesn’t require antibiotics. And for most
cases, you don’t need an over-the-counter anti-diarrheal product.
These may slow the elimination of the infectious agent and
actually prolong your diarrhea. Situations vary, though, so ask
your doctor about your specific case.
Dealing with stress incontinence
Sudden, strong pressure (stress) on your bladder from exercising, coughing, sneezing or heavy lifting can cause incontinence. This “leaky bladder,” called stress incontinence, is
common among women. Treatment varies, depending on
severity. Talk with your doctor about options, such as:
• Kegel exercises
To do Kegel exercises, imagine that you’re trying to stop your
flow of urine. Squeeze the muscles you’d use and hold for a
count of three. Relax for three counts. Repeat. Do these severaltimes a day. With a simple physical exam, your doctor can
help you identify these muscles and learn to do Kegels. Most
women will benefit, and the results can be long lasting. If
you do Kegels routinely, you’ll likely see improvement within
two months. If you don’t experience improvement, talk with
your doctor.
• Absorbent pads and adult diapers
Most of these products are no bulkier than normal underwear
and can be worn under everyday clothing. But don’t resort
to using diapers without asking your doctor about all your
treatment options.
• Other procedures
Ask your doctor about other options, such as injected bulking
agents and other minimally invasive surgical procedures.
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