Abdominal pain can interfere with daily life, making each aspect less enjoyable. Our blog shares lifestyle changes to prevent and treat abdominal pain and stomach aches, including home remedies, diet changes, and ways to manage your mental health.
What causes abdominal pain?
Abdominal pain may be temporary or chronic and vary in severity, depending on the cause. You can’t prevent all causes, but some can be avoided. If you experience severe and sudden pain, call 999. You can also call 111 if you aren’t sure whether you need immediate medical care. Below we list some of the common reasons for this symptom.
Common causes of temporary pain:
- Trapped wind
- Food poisoning
- Eating too much
- Food intolerances
- Menstrual cramps
- Indigestion or acid reflux
- Constipation or diarrhoea
- Gallstones or kidney stones
- Viral gastroenteritis (stomach flu)
Conditions that can cause abdominal pain:
- Some other health conditions, such as anxiety
- Gastro-oesophageal reflux disease (GORD)
- Diverticular disease and diverticulitis
- Inflammatory bowel disease (IBD)
- Irritable bowel syndrome (IBS)
- Functional heartburn
- Pancreatitis
- Gastritis
Read our blog to learn more about the causes of abdominal pain.
Home remedies
If you have pain in your abdomen, identifying the cause allows us to recommend the most suitable treatment. However, you may be able to alleviate your symptoms at home.
Some people benefit from using a hot water bottle or relaxing in a warm bath. Allow yourself time to rest and recuperate instead of pushing yourself to keep performing your daily activities.
While you feel uncomfortable, drink plenty of water and other fluids, such as tea. Teas known for their health benefits include chamomile, green, peppermint, fennel and ginger tea. Eat foods gentle on your stomach, like rice, crackers, toast, applesauce, and bananas. If you feel constipated, bananas may not be a good choice, but flaxseed (linseed) might help. You can put flaxseed in salads, on your cereal and in soups.
You may benefit from over-the-counter pain relief, such as paracetamol or ibuprofen. Some conditions can worsen with ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs).
If your pain is occasional and after eating, it could be due to acid reflux, which can be relieved with an antacid like Gaviscon. You may wish to speak with a pharmacist or your GP before taking other medications.
Preventing abdominal pain
There are many ways to prevent abdominal pain. You may try adjusting your diet, starting stress management activities, and making other lifestyle changes. These can help you manage some health conditions, such as IBS, IBD and GORD, and avoid causing future pain.
Dietary changes
Some foods are known for triggering abdominal pain. These include garlic, onions, dairy products, and spicy, fried or acidic foods. Avoiding these foods may help ease your symptoms.
You may have lactose intolerance if you experience less pain by not eating or drinking dairy products. Additional food intolerances include gluten, certain fruits, sulphites, nuts, and monosodium glutamate (MSG). Keeping a food and symptom diary may help you identify intolerances.
You may experience abdominal pain if you eat too much or too fast. Try eating smaller portions at mealtimes, especially before bed, and eating slowly. Avoid skipping meals, as stomach acid can attack your stomach lining without food.
In general, you should avoid drinking fizzy drinks as they can irritate your stomach further. Some people have found drinking a flat Coke helpful when a food build-up causes pain. However, this does not help everyone, and you may experience more pain if that isn’t the cause.
To learn more, read our blog: Top tips to improve your gut health. We share signs of an unhealthy gut, the benefits of prebiotics and probiotics, and other lifestyle changes to improve your gut health.
You may also wish to seek the help of a dietitian. At Digestive Health UK, we provide access to specialist dietitians who utilise evidence-based practice and medical treatments to relieve your symptoms.
Managing your mental health
Stress and anxiety can worsen many digestive conditions, such as IBS, IBD, and gastric ulcers. It may also cause bloating, constipation or diarrhoea, as it can slow or speed up your digestion. Additional signs of stress include chest pain or a faster heartbeat, tense muscles, concentration, sleep and memory problems, feeling worried and overwhelmed, headaches, and irritability.
Stress-reducing activities may help you manage your mental health, for example, relaxation techniques such as meditation, yoga, mindfulness, and breathing exercises.
Stress and pain-reducing activities:
- Alternative therapies, such as acupuncture, aromatherapy, hypnosis or massage
- Gentle stretches, such as the pelvic tilt and stretching your neck muscles
- Low-impact exercises, such as walking, swimming, or using an elliptical
- Learning more about self-care and what works for you
- Ensure your targets are realistic and manageable
- Using lists and creating a plan for eventful days
- Improving your sleep routine
- Spending time with friends
Read our blog to learn more about dealing with anxiety-related gut problems: Calming an anxious tummy. We also discuss how stress and anxiety affect the digestive system in further detail.
When you might need help
As well as managing your diet and mental health, you could try quitting smoking, avoiding alcoholic or caffeinated drinks, and wearing looser clothing. Some people benefit from raising their heads while sleeping when the cause is reflux-related.
If you still experience persistent pain, it may be time to book an appointment with a specialist. Our expert gastroenterologists offer private consultations, diagnostic tests, and treatment to find an effective method of preventing your abdominal pain. Get in touch today to find out more.
