I. Cultivate healthy lifestyle habits: Begin with daily routines. At minimum, eat three regular meals daily at consistent times. Ideally, establish a schedule and adhere strictly to it. Eat smaller portions more frequently, aiming for 70% fullness at each meal. Prioritize a substantial breakfast, a satisfying lunch, and a light dinner. Avoid overeating. If hungry between meals, supplement with light snacks, but keep portions modest.
2. Adjust dietary habits: Eat meals seated, not standing or squatting. Avoid spicy, fried, or smoked foods like barbecue. Steer clear of overly acidic, cold, or strongly stimulating foods. Refrain from alcohol and limit strong tea or coffee. Increase intake of vegetables and high-fiber foods like celery and shiitake mushrooms.Opt for soft, loose-textured foods; limit chewy or crunchy items as they are hardest to digest. Consume soups before meals, as drinking them afterward may hinder digestion. Avoid eating within two to three hours before bedtime to prevent sleep disruption; if hunger arises, drink water instead.
III. Actively Incorporate Dietary Therapy:Garlic, with its antibacterial and disinfectant properties, helps reduce inflammation and is recommended for increased consumption. Additionally, goji berries, white fungus, red dates, and walnuts can be enjoyed as snacks or incorporated into dishes. Soy milk, though beneficial, has cooling properties and should not replace cow's milk. Steamed buns are stomach-nourishing and can be tried as a staple food. Other vegetables and fruits are essential for the body and should be consumed in sufficient quantities. However, they are best cooked until soft to ease the burden on the stomach.Vegetable and fruit peels contain more fiber and can be consumed in moderation, but not excessively as they are harder to digest. Therefore, melons and fruits can be eaten relatively more. Papaya suits the stomach's constitution and can be used as a stomach-nourishing food, but those with excessive stomach acid should not consume too much. Also, remember that the stomach prefers dryness and dislikes cold. Besides icy foods, other cold foods like mung bean paste should also be avoided in large quantities.
IV. Nourishing the Stomach Through Massage and Exercise: After meals or before bed, rub your palms together until warm, then massage your abdomen in a clockwise circle around the navel 64 times. Follow by rubbing your palms warm and massaging the lower abdomen. Those with stomach ailments should avoid exercise immediately after eating. It's best to rest until food is partially digested before resuming work or taking a slow walk, which also aids digestion. In short, avoid working right after meals.
V. Maintain a Calm Mindset: The onset and progression of gastric disorders are closely linked to emotional states and mental health. Therefore, prioritize psychological well-being by cultivating mental ease and emotional stability, avoiding stress, anxiety, anger, and other negative emotional triggers.
VI. Minimize Medication: Gastric disorders are chronic conditions that cannot be cured quickly. The key to recovery lies in "nurturing" the stomach—it cannot be rushed and requires gradual improvement through lifestyle adjustments. Unless in acute situations, medication is not recommended, as long-term use carries side effects. Remember, gastric issues are chronic and cannot be resolved overnight.