<b>Fit &amp; Proper:</b> No more acidity and ulcers

Kavita Sharma is a 28-year-old associate at a consulting firm. She has to eat out frequently during business meetings and networking lunches and dinners. Over the last few years, due to stress and lack of a fixed routine, she has frequent stomach aches and heartburn and has to often take antacids, much like most of her peers. The doctor says:

With demanding careers and stressful lifestyles, working professionals face an increasing number of health issues. Some of the most neglected issues are those related to the digestive tract. With little or no time for exercise or routine health check-ups, people often visit doctors only when they are faced with severe issues like ulcers and irritable bowel syndrome. Many of these ailments can be nipped in the bud with simple precautionary measures and a proper diet.

There can be no fixed diet plan for anyone, but the biggest indicator is body weight. Some people can maintain a healthy weight even with four chapatis and some need to entirely give up carbohydrates to do so. With an increasing trend of eating out, many working individuals suffer from frequent indigestion issues. Obesity is also on the rise owing to this trend. A suitable diet plan is the key. Remember, whatever is delicious may not be healthy, especially with the amount of oil and spices that go into such foods. So, it is important to be strict with what one eats. Since hygiene conditions in India are particularly poor, one must be cautious while eating out. Even the finest of restaurants sometimes don't use fresh ingredients. Add stress to irregular and unhealthy eating habits and you have common issues like indigestion and irritable bowel syndrome. Stress also aggravates ulcers and liver diseases, so keeping your blood pressure under control and stress levels at a minimum is imperative.

Another factor that contributes to indigestion and gastroenterological problems is lack of sleep. When the body's clock is disrupted by inadequate or irregular sleep patterns, it greatly affects one's bowel movements. This, in turn, leads to lethargy, inactivity and a general sense of ill-being.

Next week: How busy executives, who are required to travel frequently, can stay fit with simple yoga exercises

QUICK TIPS

• Meals, not snacks: It is not necessary to snack between meals, especially if you're eating three balanced meals during the day. If at all you feel hungry, snack on dry fruit or high-protein food items like vada and bhuna chana.
• Turn to liquids: When you can't find healthy food to eat, opt for juices, lassi and plenty of water.
• Green tea: Green tea is a good source of anti-oxidants for the body, but it has no effect, good or bad, on gastro-intestinal issues.
• Resist the sweet tooth: The sooner one gives up chocolate, sugar and unnecessary carbohydrates like biscuits, the better. This will automatically keep weight in check.
• Caffeine kick: When taken in moderation, caffeine from coffee and tea helps maintain liver health. Three to four cups of coffee or tea are generally considered healthy.
• Consult a doctor: When a symptom like pain in the upper abdomen, heartburn or flatulence persists, see a doctor. Don’t wait till the problem has aggravated to a serious degree.

Anil Arora
Chairman, Department of Gastroenterology & Hepatology, Sir Ganga Ram Hospital, Delhi