We often associate digestive health solely with what is on our plate. However, gastroenterologists assert that daily habits and lifestyle play no less, and sometimes even a decisive, role in the functioning of the gastrointestinal tract. Gastroenterologist Yevgenia Belinskaya discussed which unnoticed actions destroy health, when it is time to rush to the doctor, and how to drink water correctly in an interview with the publication Wave RBC.UA.

Three habits that harm digestion

There is a number of actions that people perform daily, unaware of their negative impact on the body. The doctor highlighted three of the most common mistakes:

  • Suppressing urges. Regularly ignoring the urge to use the toilet is a direct path to constipation. This disrupts the natural rhythm of the intestines.
  • Skipping breakfast. This is especially dangerous for people with gallbladder problems. The absence of a morning meal can provoke bile stasis.
  • Excessive dietary restriction. Replacing full meals with vitamins and supplements is a myth about healthy eating. The intestines need variety and fiber, which cannot be obtained from capsules.

Alarm bells: when you need a doctor

Do not engage in self-treatment at the first sign of discomfort. However, there is no need to panic prematurely either. According to the specialist, if unpleasant digestive symptoms do not pass within two to three weeks, this is already a reason to book a consultation.

An urgent visit to a gastroenterologist is necessary upon the appearance of "red flags":

  • Symptoms occurring at night;
  • Blood or mucus in the stool;
  • Prolonged diarrhea;
  • Nausea that significantly reduces the quality of life.

The ideal breakfast and the myth of probiotics

There is no universal breakfast recipe, but there is a formula for success: balance. The morning meal must contain proteins, fats, carbohydrates, and fiber. The doctor personally prefers eggs with whole-grain bread and salad, but options with oatmeal, berries, or porridge with fruits are also excellent.

The popularity of probiotics has reached a peak in recent years, but Yevgenia Belinskaya warns: they are not needed by everyone. At the moment, there is no basis to recommend them to healthy people. Proven efficacy is shown only by certain strains (for example, Saccharomyces boulardii and Lactobacillus rhamnosus) when taking antibiotics. In other cases, the decision should be made by a doctor.

Coffee, matcha, and water: debunking myths

Questions about beverages cause much debate. Both coffee and matcha contain caffeine, which affects digestion. However, studies show that 3–4 cups of black coffee without sugar and milk may even reduce the risk of developing fatty liver disease. Matcha is also permissible if it does not cause unpleasant symptoms.

As for soda, ordinary unsweetened carbonated water does not damage the stomach lining, although it may cause bloating or belching in some people.

There is no single norm for water consumption. Needs depend on weight, activity, and weather. The simplest guide is the feeling of thirst and the color of urine. If it is light and there is no thirst, the balance is maintained. In hot weather or during intense training, the volume of fluid should be increased.

Movement is the key to intestinal health

Physical activity directly affects intestinal motility. It improves sleep, metabolism, and mental health. To maintain the tone of the gastrointestinal tract, two full workouts of 45 minutes a week or regular walking are sufficient. Even 8,000 steps a day can bring tangible benefits.