Modern lifestyles, marked by hectic schedules, processed foods, and chronic stress, have contributed to a surge in health issues like acidity, acne, and inflammatory diseases. They are developed by making regular, thoughtful lifestyle decisions. While medications are available, experts agree that lifestyle changes are the foundation of long-term relief and prevention.
Luke Coutinho, a lifestyle expert, thinks the solution is easier than we realize. Luke revealed five simple yet effective lifestyle adjustments that can significantly enhance gut and skin health in an Instagram video. He revealed that one should have dinner 2-3 hours before they go to sleep, eat more protein and fewer carbs, sleep at the same time every day, exercise or walk, dance, or do any activity of their choice, and meditate for at least 10 minutes to reduce stress.
Let’s go in-depth with these tips and how they can help with acidity, inflammatory diseases, and acne.
Acidity
When stomach acid backflows into the esophagus, it causes acidity, which is commonly referred to as heartburn or acid reflux, and can be uncomfortable and irritating. Caffeine, alcohol, citrus fruits, spicy foods, fatty and fried foods, and carbonated drinks are common triggers.
Solutions
- Maintain Weight
Being overweight can put more strain on the stomach, which can cause acid from the stomach to leak into the esophagus. Thus, controlling weight is crucial to avoiding some chronic illnesses.
- Eat Small but Frequent Meals.
Larger meals will put pressure on the muscles that keep the stomach’s acid from increasing since they will take longer to empty. This may result in acidity symptoms. Therefore, it is advised to consider eating smaller, more often meals instead, particularly if someone is feeling acidic.
- Quit Smoking
Saliva counteracts the acid that passes from your stomach into your esophagus. Smoking, however, may cause your mouth to produce less saliva. Additionally, smoking reduces the pressure in the lower esophageal sphincter, which can result in acid reflux and coughing.
- Stay Upright After Eating
To prevent stomach acid from rising into the esophagus, it is advised to remain upright for two to three hours after eating. In order for the meal to be digested by bedtime, it is advisable to eat early in the evening.
Acne
Hormones, diet, stress, and hygiene all have an impact on acne, a common inflammatory skin condition. Although genetics is a factor, lifestyle choices are becoming more and more acknowledged as important contributors.
Solutions
- Cutting Down On Sugar
One notion that has gained traction in the scientific community is that acne can be controlled by adhering to a low-glycemic-index diet, which prevents blood sugar oscillations. Compared to a high-GI diet, research indicates that this kind of diet, also known as a low-GI diet, may result in fewer breakouts.
- Adequate Sleep
If you don’t get enough good, restorative sleep, your body may not feel rested, which could lead to a rise in cortisol and raise your risk of acne. Inflammation and stress hormones are elevated by inadequate sleep, and these factors can exacerbate acne.
- Avoid Touching Your Face
Touching your face might aggravate acne. Picking, popping or squeezing your acne may seem attractive, but doing so will prolong its healing process and raise your risk of scarring and dark patches known as post-inflammatory hyperpigmentation.
Inflammatory Disease
Chronic inflammation in the body is the root cause of inflammatory diseases, including autoimmune disorders, arthritis, and even certain heart conditions. Environmental pollutants, stress, diet, and inactivity can all play a role.
Solutions
- Quit Smoking
Inflammation can be decreased by quitting smoking. According to the Centers for Disease Control and Prevention (CDC), it also increases a person’s life expectancy by up to 10 years and reduces their likelihood of developing a number of inflammatory diseases.
- Anti-Inflammatory Diets
Increased levels of inflammation have been linked to diets high in refined sugar and saturated fat. Refined carbohydrates and other foods with a high glycemic index may also be involved. Add fruits, vegetables, nuts, and fiber to your diet.
- Quality Sleep
Inflammation levels are also impacted by sleep disruption. However, since a variety of factors can disrupt sleep, improving sleep quality may mean different things to different people.
A comprehensive strategy is needed to combat inflammatory diseases, acidity, and acne. You can lessen symptoms and enhance your general health by making thoughtful decisions about your food, exercise, stress reduction, and sleep patterns.
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