Indigestion: The Silent Culprit Behind Discomfort
SADIK, Omolola Rukayat
Indigestion, also known as dyspepsia, is a common problem that can affect our daily lives and academic performance. Indigestion is more than just an occasional discomfort after a heavy meal. It is a term that covers a number of symptoms, including bloating, nausea, acid reflux, and abdominal pain. These symptoms often occur shortly after eating or drinking and can persist for hours. Indigestion makes it difficult to concentrate on your studies or enjoy campus life.
It is not surprising that indigestion is a common complaint among students. The university environment can contribute to digestive issues. Irregular eating habits, stress from exams, and late-night study sessions can all take a toll on our digestive systems. Imagine trying to focus on a lecture while your stomach is turning uncomfortably. Or missing out on social events because you are in bed feeling bloated and nauseous. For many students dealing with indigestion, these scenarios are familiar. This feeling of discomfort can lead to decreased productivity and missed classes.
Chronic indigestion can have long-term effects on our health and well-being. It can lead to poor nutrient absorption, weight fluctuations, and even impact mental health by causing stress and anxiety related to eating. So, what can we do to avoid this? Preventing indigestion is often easier and more effective than treating it. As students, we can take several steps to maintain good digestive health, even within the constraints of campus life.
1. Establish a regular eating habit: It is important for you to establish a regular eating habit. This might be difficult considering our stressful class schedules. However, it is important to try to eat at consistent times each day. Skipping meals, especially breakfast, can lead to overeating later, and this can stress your digestive system. If you have early morning classes, consider eating healthy cereal options like oats before you go to class. You should also keep healthy snacks like fruits or nuts in your bag to avoid long periods without food.
2. Watch what you eat: Paying attention to the quality of food we eat is important if you want to prevent indigestion. While the temptation of quick, greasy meals from campus cafeterias or nearby bukas is strong, especially during exam periods, these foods are often the culprits behind digestive discomfort. Instead, go for balanced meals that include plenty of fruits, vegetables, and whole grains. These foods are rich in fibre, which aids digestion and helps prevent constipation, a common trigger for indigestion.
3. Stay hydrated: Hydration is a factor often overlooked by busy students. Drinking enough water throughout the day not only helps with digestion but also prevents dehydration, which can worsen indigestion symptoms. Carry a reusable water bottle with you to classes and refill it several times a day.
4. Manage stress: Stress management is perhaps one of the most challenging yet necessary aspects of preventing indigestion for university students. The pressure of academics, coupled with other life stressors, can greatly affect our digestive systems. Incorporating stress-reduction techniques into your daily routine can make a significant difference. This could be as simple as taking short breaks between study sessions to practice deep breathing exercises or taking a walk when you feel stressed.
5. Posture: Posture is another often-overlooked aspect of digestive health. As students, we spend a lot of time hunched over books or laptops. Poor posture can compress the abdominal organs, leading to indigestion. Make a conscious effort to sit well while studying or attending lectures. Sit well when you need to sit, and stand well when you need to stand.
6. Be mindful of your eating habits: Eating too quickly can cause you to swallow excess air and, as a result, cause bloating and discomfort. Take your time. Chew your food thoroughly and eat mindfully, even if it means spending a few extra minutes at meal times.
However, as we all know, despite our best efforts at prevention, there may still be times when indigestion strikes. We must know how to manage these symptoms effectively without disrupting our academic and social lives. One of the first steps in treating indigestion is to identify and avoid trigger foods. Pay attention to what you eat and any symptoms that follow. This can help you know the specific foods or eating habits that may be causing your discomfort. Common triggers include spicy foods, fatty meals, caffeine, and carbonated drinks. Well, I understand that these common triggers are a big part of our regular meals as students, and it might be impossible to eliminate them from our diet. Nevertheless, we need to be aware. Being aware of your triggers can help you make better choices.
Over-the-counter antacids can provide quick relief for indigestion. These medications work by neutralising stomach acid. They are safe for short-term use. However, you must not rely on them as a long-term solution. If you find yourself reaching for antacids every time, then it is time to look at the root causes of your indigestion and consider lifestyle changes. It is better to visit Jaja or talk to a health practitioner before you use over-the-counter medicine. In addition, herbal remedies can be effective in managing the symptoms of indigestion. Ginger, for example, has natural anti-inflammatory properties and can help soothe an upset stomach. You can easily get ginger or peppermint at the market.
For immediate relief, simple techniques like taking a short walk after meals can help stimulate digestion and reduce discomfort. Gentle abdominal massages in a clockwise direction can also help move gas through the digestive system and reduce bloating. If your indigestion persists or is accompanied by severe pain, weight loss, or difficulty swallowing, you must seek medical attention. The University of Ibadan Health Services offers medical support for students, so take advantage of these resources and go to Jaja!
In conclusion, maintaining good digestive health is more than just avoiding discomfort. It involves considering your diet and assessing your lifestyle. Make your digestive health a priority. You are investing in your academic success and overall well-being by doing this. So, the next time you are tempted to grab a quick meal before a late-night study session, remember the effects it could have on your digestion and, by extension, on your academics.
Photo Credit: Mankind Pharma
