Stomachache
Stomachache
The possible causes are just as diverse: stress, dyspepsia (more commonly called indigestion), heartburn, gallstones, ulcers, lactose intolerance, or irritable bowel syndrome. You might be overeating or not eating enough. You might have eaten food that was ill-prepared, spoiled, or that simply didn’t agree with you.
This much is certain: As you age, your digestive system may become more particular about what it can and can’t handle, says Martin Brotman, M.D., gastroenterologist at the California Pacific Medical Center in San Francisco. And when your system has to deal with something it doesn’t like, it will probably let you know about it—often in the form of a stomachache. But if you’re armed with that knowledge, you can soothe or prevent most stomachaches, no matter what’s causing them, with some simple strategies.
Try This First
Even chewing gum should come under suspicion. Some people get abdominal cramps and diarrhea when they chew sugar-free gum that’s made with the sweetener sorbitol. Dairy foods and beverages such as ice cream and milk are other common offenders that can make you feel more gassy and bloated, as are many high-sugar or high-fat foods. If you suspect that a food is causing the problem, take it out of your diet for a few days. If the stomachache disappears, you’ve found your culprit, says Dr. Brotman.
Other Wise Ways
Loosen up. If you have a bloated, sore belly, make yourself more comfortable by wearing loose clothing. Loosen your belt. If you’re wearing a tight shirt or pants, change into trousers, sweats, or pajama bottoms that have a bigger waistband, until your stomach settles down.
Warm your tummy. Turn a heating pad on low and place it on your abdomen until the pain subsides, says Dr. Brotman. “Warmth on the abdomen offers some comfort. If the pain continues for several hours and is new to you, notify your doctor.’’
Take time out. Soothe a sore stomach with rest. Put up your feet. Relax. “Close your eyes,” suggests Roger L. Gebhard, M.D., gastroenterologist at the Veterans Affairs Medical Center and professor of medicine in the division of gastroenterology at the University of Minnesota, both in Minneapolis. “Find in your memory a place you’ve been to. A place of beauty, maybe a lake or a campground or a beach. Go back to that spot in your mind. Sit on a rock. Listen to the natural sounds. Breathe naturally.’’
Welcome a little BRAT into your home. When you are ready to eat a little something, try the BRAT diet—bananas, rice, applesauce, or toast. These foods are all easy for your stomach to digest. “Don’t rush back into solid food by eating a steak dinner,’’ says Dr. Brotman.
Call on chamomile. Chamomile tea is an age-old and, many believe, effective herbal remedy to ease a sore belly, says Mike Cantwell, M.D., clinician and coordinator for clinical research at the Institute for Health and Healing at the California Pacific Medical Center. Try two or three six-ounce cups a day, between meals. Chamomile decreases stomach activity and helps coat the stomach as well, says Dr. Cantwell. You can find the tea in most grocery stores. Follow the directions on tea-bag packages, or if you are using loose dried chamomile flowers, steep one teaspoon of chamomile in boiling water for 10 to 15 minutes. Very rarely, chamomile can cause an allergic reaction when ingested. People who are allergic to closely related plants such as ragweed, asters, and chrysanthemums should drink the tea with caution.
Stay regular. Constipation can certainly lead to stomach distress, so make sure that you’re getting a healthy dose of fiber every day. Shoot for 25 grams of fiber each day, says Dr. Gebhard. Include apples, bran, cabbage, and raw vegetables in your diet—and drink eight, eight-ounce glasses of water a day to help keep you regular. “Peel the apple if the skin is hard for you to chew or digest,’’ adds Dr. Gebhard.
Don’t overfill with fiber. Believe it or not, stomach problems can also be caused by too much of a good thing—specifically, fiber. For some people, eating more fiber than they are accustomed to can cause gas and abdominal bloating, says Dr. Gebhard. It’s best to introduce fiber into your diet slowly and a little at a time. Dr. Gebhard recommends starting with 10 to 15 grams a day, increasing by 5 grams each week to 25.
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Managing Your Meds Tummy troubles are a side effect of many prescription drugs. If you experience stomach problems after taking your medication, talk to your doctor about prescribing a substitute. Here are some common stomach offenders. • Iron supplements taken to prevent or treat anemia, such as ferrous sulfate (Feosol) • Caffeine in any form, whether as coffee, caffeinated beverages, or as a stimulant (Vivarin) • Anti-inflammatory agents used for sprains, strains, toothache, or cold and flu aches, including over-the-counter products such as aspirin, ibuprofen, and naproxen (Aleve) |
Work out stress. Tension and stress can cause plenty of stomach pain. To help relieve stress, put some regular exercise into your weekly routine. Try walking for half an hour three days a week, says Wanda Filer, M.D., family-practice physician in York, Pennsylvania. When you’re active, you’ll also find that your bowel movements become more regular, which is helpful if constipation is causing your abdominal distress.
Eat mindfully. “Mindful eating’’ is paying attention to the role of food in your daily life, says Amy Saltzman, M.D., internist for the Institute for Health and Healing at the California Pacific Medical Center.
“By bringing attention to when, what, where, and how you eat, you may improve not only your digestion but also the quality of your life,’’ says Dr. Saltzman. “Try eating a mindful meal. Prepare the food with attention to what will be satisfying—and eat when you are hungry.” When you sit down to eat, be sure to go slowly, Dr. Saltzman adds. Concentrate on eating, and taste each bite before you swallow.