Taking charge of your digestive system

Digestive problems have many causes, but the most common ones have to do with unhealthy diet and eating habits, lack of exercise, negative mental attitudes and the use of harmful substances. Everyone is different and what upsets one may not upset another.

So if your digestive system plays up from time to time, go through these checklists and see what you can do.

Irritants that can cause trouble

1. Hot pepper (black or red), spices (including ginger, cinnamon, cloves, nutmeg), mustard.

2. Vinegar and things made with vinegar such as pickles and salad dressings.

3. Foods made with baking soda or baking powder.

4. Fatty or oily foods.

5. Sugar and rich sugary foods.

6. Tea, coffee and chocolate.

7. Alcohol

8. Smoking

9. Aspirin and other anti-inflammatory medicines.

10. Worrying and other negative mental attitudes.

Eating habits that spell danger

1. Eating too often, especially between meals.

2. Eating too much.

3. Eating late at night.

4. Drinking large amounts of fluids with meals.

5. Eating when anxious, upset or very tired.

Eating habits that help to heal

1. Eating at regular mealtimes, with a least five hours between the end of one meal and the start of the next, and several hours between the last meal and bedtime.

2. Eating mainly at breakfast and lunch, keeping the evening meal small and light - or even omitting it for a while, or regularly.

3. Simple but varied meals - a small variety of food at any one meal, but a wide variety from day to day.

4. Eating mainly whole-plant foods (minimum of sugar, fat and other refined foods).

5. Drinking mainly water.

6. Eating calmly, cheerfully, and with a thankful heart.

Other habits that promote healthy digestion

1. Exercise - a short, brisk walk after meals promotes the action of the stomach, getting digestion off to a good start, while strenuous exercise soon after meals has the opposite effect. Regular vigorous exercise has a beneficial effect on all the organs of the body, including the whole of the digestive tract.

2. Rest - all systems work better with regular and adequate periods of rest. To give the digestive system a rest, avoid eating between meals, and overeating. If necessary, miss an evening meal or even several evening meals.

3. Positive thinking - stress, worry and negative thinking are important factors in many digestive problems, and replacing these with more positive reactions and attitudes helps to heal and restore.