We are almost at the end of summer and a new change of season is approaching, which unfortunately for some people can bring with it an increase in the symptoms of gastritis, i.e. inflammation of the stomach lining.
The inflammation can be caused by the body's need to adapt to the sudden changes in climate typical of the period, but also by the stimulation of nervous and hormonal pathways that favour an excess of acid secretion in the stomach. Variations in diet can also increase the symptoms of gastritis: for example, the transition from a summer rich in fruit and vegetables to the autumn season where we may tend to limit these foods. Our stomach and intestines can also be strongly influenced by stress, which may be present at this time when the summer holidays are now a memory that has given way to the usual work and daily routine.
Other factors that can influence the onset of inflammation include Helicobacter Pylori infections, abuse of anti-inflammatory drugs, smoking, alcohol and a diet rich in acidic foods such as coffee consumed on an empty stomach.
What are the symptoms that allow us to recognise gastritis?
Digestive difficulties may be present resulting in headaches, heaviness and bloating, heartburn, bad breath, reflux, acidity and vomiting in some cases.
Here, then, are some behavioural tips on how best to cope with the change of season:
- eat several times a day (breakfast, lunch, dinner and two snacks): an overfull stomach is more likely to push acid up into the oesophagus, worsening symptoms
- do not eat or drink close to bedtime;
- eat in an upright position and remain in that position for at least 1 hour after eating; a horizontal position after meals encourages the gastric juices to rise into the oesophagus
- prefer simple cooking without adding fat or gravies
- eat calmly while chewing well
- avoid food that is too hot or too cold
- exercise: moving allows the body to tone the internal organs and improve endocrine response to the change of season
- drink adequately but in small sips throughout the day, in case of heartburn help yourself to water with a higher residual content (about 1 glass), but be careful not to exaggerate with liquids, the excess of which favours acid reflux if there are extra kilos, look at reflux as another important signal for losing weight.
Some advice from a dietary point of view:
- choose seasonal fruit and vegetables, limit tomatoes, peppers, aubergines; prefer cooked herbs, cauliflower or broccoli (cruciferous)
- use well-baked bread, without crumbs or lightly toasted, crackers, rusks
- when bloating and heaviness is present, use herbal teas with fennel, star anise, mallow, liquorice after meals
- avoid sweets, industrial food, fatty food and fried food, which encourage overproduction of gastric juices
- avoid stock cubes and broths and spicy foods, pepper and mint
- avoid spicy, blue, mature and fatty cheeses and sausages
- avoid raw vegetables, pulses and dried fruits, onions, garlic and shallots, which increase gastric secretion
- avoid coffee and tea, chocolate
- avoid unripe fruit and citrus fruits, citrus juice Here are some examples of balanced dishes that can be prepared this season: basmati rice with chicken strips and pumpkin cream, cod in a potato crust, baked fennel gratin with grated parmesan cheese, toasted bread with eggs and chickpea hummus, spelt with beans and turnip greens, spinach and ricotta meatballs.
Ideally, one should try to apply these precautions as a preventive measure during acute periods, such as the change of season, even before the onset of symptoms, and then gradually reintroduce foods.
(Article by Dr Daniotti Giulia)
