The stomach is an important digestive organ in the human body. If it malfunctions, it not only causes discomfort but also hinders our enjoyment of food. If you eat the wrong food for a long time, the probability of developing stomach problems will greatly increase. What is the food that the stomach fears the most? How to protect the health of the stomach? The stomach is most afraid of these 5 points. Nowadays, there are many people who hold their stomachs and complain about stomach pain. Poor dietary and lifestyle habits can easily damage the health of the stomach. Long term high salt diet can not only harm cardiovascular health, but also be unfriendly to stomach health. Excessive salt intake can stimulate the gastric mucosa, which may lead to the shedding of gastric wall cells. And parietal cells are the barrier that protects the health of the stomach. Once destroyed, they increase the risk of developing gastritis, and in severe cases, may even lead to stomach cancer. Suggestion: It is important to control the intake of salt in one's diet, preferably within 5 grams per person per day, which is less than the amount of one beer bottle cap (with a rubber pad). At the same time, it is also important to eat less salt rich foods such as pickled vegetables, kimchi, ham, sausages, bacon, etc. Data shows that people who frequently consume pickled foods have a 2.21-fold increased risk of developing stomach cancer. 2. High sugar foods: Young people nowadays face a lot of work and life pressure, and many people love to eat sweet foods when they are under a lot of stress. A study suggests that regularly consuming high sugar foods not only increases the risk of tooth decay, but also increases the risk of developing stomach diseases. Some related ingredients in sweet foods, such as aspartame, sucralose, and saccharin, not only disrupt the balance of intestinal immunity and impair intestinal barrier function, but also disrupt the balance of intestinal microbiota. In addition, consuming too many high sugar foods may also be associated with functional dyspepsia. Suggestion: It is best to control the daily intake of sugar to no more than 25 grams, and try to add less or no added sugar when cooking at home. When purchasing food, pay attention to the labels on the packaging and choose foods that do not contain added sugars, such as white sugar, rock sugar, brown sugar, black sugar, sucrose, glucose, fructose, maltose syrup, corn syrup, fructose syrup, honey, etc., and try to minimize consumption. Smoking, drinking, and alcohol consumption are both very harmful to health, as they can both induce gastroesophageal reflux disease. Smoking can reduce the muscle tone of the lower esophageal sphincter and decrease saliva secretion, while drinking alcohol can affect the synchronous contraction efficiency of the esophagus, significantly reduce the pressure of the lower esophageal sphincter, and promote the secretion of gastric acid, affecting its peristaltic function, leading to the decline of gastric and esophageal function, and causing gastroesophageal reflux disease. Moreover, long-term smoking and alcohol consumption are associated with the occurrence of gastric cancer. Numerous studies have confirmed that smoking increases the risk of developing stomach cancer, as cigarette smoke contains various carcinogens that can trigger stomach cancer; Alcohol can stimulate the gastrointestinal tract, causing symptoms such as nausea, vomiting, and abdominal pain, leading to damage and bleeding of the gastric mucosa. At the same time, it can also cause certain damage to the liver, nervous system, and endocrine system, especially for high alcohol consumption, which is more harmful. Suggestion: Quit smoking and limit alcohol consumption! It's best not to drink alcohol. If you really want to drink, adults should limit their daily alcohol intake to no more than 15 grams. Eating unhygienic food without paying attention to hygiene may lead to infection with Helicobacter pylori. Helicobacter pylori is an important pathogenic factor for digestive ulcers, chronic gastritis, gastric cancer, and other diseases, which can cause symptoms such as abdominal pain, belching, upper abdominal distension, and acid reflux. Suggestion: Wash hands carefully before and after meals, pay attention to hygiene, and maintain cleanliness; The tableware should be disinfected regularly, the serving of individual dishes system should be implemented, and the male chopsticks and male spoons should be used, which is an effective means to prevent the spread of Helicobacter pylori. In addition, it is recommended to undergo regular physical examinations and seek timely treatment if one discovers that they are infected with Helicobacter pylori. Long term use of certain medications can also damage the gastric mucosa, such as aspirin, ibuprofen, etc. Suggestion: Before taking medication, consult a doctor to fully understand its side effects and read the instructions carefully. As for the misconception that eating spicy food can harm the stomach, it is actually a misconception. Chili itself does not harm the stomach, but the capsaicin it contains can cause a burning sensation in the esophagus and stomach, which is not substantial damage. Not only that, eating spicy food in moderation is also beneficial for stomach health. In 2021, a study published in the International Journal of Epidemiology by researchers from Oxford University in the UK and Peking University in China analyzed 510000 Chinese people in 10 years. The results showed that eating spicy food can reduce the risk of gastrointestinal cancer. Compared with those who do not eat spicy food, those who eat spicy food every day have a 19% lower risk of esophageal cancer, an 11% lower risk of gastric cancer, and a 10% lower risk of rectal cancer. However, although eating spicy food is beneficial for the stomach, excessive consumption of spicy food may cause gastrointestinal discomfort. In addition, many spicy dishes may be high in oil and salt, and eating them regularly can damage stomach health. To protect the stomach, in addition to the above mentioned habits, the following good habits are also important. 1. Eat more fresh fruits and vegetables. Fresh fruits and vegetables are not only rich in vitamins, minerals, dietary fiber, and water, but also provide our body with abundant antioxidant components such as carotenoids, lycopene, anthocyanins, vitamin C, etc. These components can help us reduce the body's inflammatory response and protect stomach health. Studies have shown that although vegetable intake is not associated with the risk of developing stomach cancer, scallions and cruciferous vegetables have a protective effect on preventing stomach cancer. Increasing the intake of fresh fruits can also reduce the risk of developing stomach cancer. According to a comprehensive analysis of data from 17 relevant studies worldwide as of 2020, individuals who consume fruits ≥ 3 times a week have a 62% lower risk of gastric cancer compared to those who consume fruits<3 times a week; People who consume vegetables ≥ 3 times a week have a 38% lower risk of stomach cancer compared to those who consume vegetables<3 times a week. So, in terms of diet, we must try to increase the intake of vegetables as much as possible. The amount of vegetables in each meal should account for half of the plate, and we should choose dark vegetables and frequently consume cruciferous vegetables; As for fruits, eating 2-3 fists per day is sufficient. 2. Soy bean products are often eaten, as well as bean products such as tofu, Rolls of dried bean milk creams, vegetarian chicken, dried tofu, and shredded tofu, which are rich in soybean isoflavones. Studies have shown that soy isoflavones can induce apoptosis in gastric cancer cells and have preventive and anti gastric cancer effects. 3. Don't overeat, chew slowly and control your intake with each meal. Don't overeat, only about 70-80% full is enough to avoid increasing the burden on the gastrointestinal tract. Chewing slowly can effectively control food intake and avoid overeating. Chewing a few more bites per meal can allow the food to be fully chewed, increase the contact area between digestive fluids and food, make it easier to digest, and reduce gastrointestinal burden. To maintain a healthy weight and protect stomach health, weight control is also necessary. Obese individuals generally have higher levels of visceral fat, and an epidemiological study related to the risk of gastric cancer has shown that visceral fat is a high-risk factor for the development of cardia cancer. In addition, obesity is associated with the risk of various cancers and also plays a certain role in promoting the development of gastric cancer. Body Mass Index (BMI) is currently widely used as an indicator to determine the degree of body fat or thinness. If BMI ≥ 24, it is considered overweight, and BMI ≥ 28, it is considered obese. BMI=weight (kg)/height (m) squared. Moreover, adult males with a waist circumference of ≥ 90cm and females with a waist circumference of ≥ 85cm are considered to have abdominal obesity. Even if your BMI is within the normal range, if your waist circumference exceeds the standard, you still need to lose weight. Controlling weight, preventing overweight and obesity, is not only for the sake of good physique, but also to safeguard the health of the body. Many people are suffering from stomach problems nowadays, and even young people's stomachs are slowly collapsing. The "stomach protection action" is urgently needed. It is important to eliminate unhealthy eating habits and undergo regular check ups, especially for individuals with Helicobacter pylori infection in their families. If the stomach frequently feels uncomfortable, it is important to take it seriously as soon as possible and not ignore the "stomach disease signal"! (New Society)