Food

Digestive Health 101: Can’t Ignore that Gut Feeling

Where did we find this stuff? Here are our sources: https://www.livescience.com/52026-colon-large-intestine.html https://www.scmp.com/lifestyle/health-wellness/article/3046172/stomach-everything-you-need-know-about-vital-organ-you https://www.livescience.com/52046-stomach-facts-functions-diseases.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017034/ NEXT >> Rina - September 4, 2020

The human body is an amazing thing. For each one of us, it’s the most intimate object we know. Yet most of us don’t know enough about it. While you may only think of your stomach when you’re eating or it catches your attention with a gurgle or burble, it’s much more than a repository for the food you eat. Your stomach kills microbes, secretes hormones and mucus, and absorbs nutrients. Your stomach has 3 main functions: The temporary storage for food, which passes from the esophagus to the stomach where it is held for 2 hours or longer. Mixing and breakdown of food by contraction and relaxation of the muscle layers in the stomach and The digestion of food.

While food is only in the stomach for two to five or six hours before it’s sufficiently broken down to pass along the line to the intestines. The abdomen contains all the digestive organs, including the stomach, small and large intestines, pancreas, liver, and gallbladder. These organs are held together loosely by connecting tissues that allow them to expand and to slide against each other. Below you will find everything you need to know about your vital digestive organs.

Gastrointestinal tract. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

1. What exactly is the Gut?

The gut (gastrointestinal tract) is the long tube that starts at the mouth and ends at the back passage (anus). The mouth is the first part of the gut (gastrointestinal tract). When we eat, food passes down the gullet (esophagus), into the stomach, and then into the small intestine. The small intestine has three sections – the duodenum, jejunum, and ileum. The duodenum is the first part of the small intestine and follows on from the stomach. The duodenum curls around the pancreas creating a c-shaped tube. The jejunum and ileum make up the rest of the small intestine and are found coiled in the center of the tummy (abdomen). The small intestine is the place where food is digested and absorbed into the bloodstream.

Gastrointestinal tract. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Following on from the ileum is the first part of the large intestine, called the caecum. Attached to the caecum is the appendix. The large intestine continues upwards from here and is known as the ascending colon. The next part of the gut is called the transverse colon because it crosses the body. It then becomes the descending colon as it heads downwards. The sigmoid colon is the s-shaped final part of the colon which leads on to the rectum. Stools (feces) are stored in the rectum and pushed out through the back passage (anus) when you go to the toilet. The anus is a muscular opening that is usually closed unless you are passing stool. The large intestine absorbs water and contains food that has not been digested, such as fiber.

The gut (gastrointestinal tract). Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

2. What does the gut do?

The gut (gastrointestinal tract) processes food – from the time it is first eaten until it is either absorbed by the body or passed out as stools (feces). The process of digestion begins in the mouth. Here your teeth and chemicals made by the body (enzymes) begin to break down food. Muscular contractions help to move food into the gullet (esophagus) and on to the stomach. Chemicals produced by cells in the stomach begin the major work of digestion.

ADVERTISEMENT - CONTINUE READING BELOW

While some foods and liquids are absorbed through the lining of the stomach, the majority are absorbed in the small intestine. Muscles in the wall of the gut mix your food with the enzymes produced by the body. They also move food along towards the end of the gut. Food that can’t be digested, waste substances, germs (bacteria) and undigested food are all passed out as feces.

An older woman holds an x-ray image of the gut (gastrointestinal tract). Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

3. How does the gut work?

The mouth contains salivary glands which release saliva. When food enters your mouth the number of saliva increases. Saliva helps to lubricate food and contains chemicals (enzymes) that start chemically digesting your meal. Teeth break down large chunks into smaller bites. This gives a greater surface area for the body’s enzymes to work on. Saliva also contains special chemicals that help to stop germs (bacteria) from causing infections. The amount of saliva released is controlled by your nervous system.

The Salivary Glands

ADVERTISEMENT - CONTINUE READING BELOW

A certain amount of saliva is normally continuously released. The sight, smell or thought of food can also stimulate your salivary glands. To pass food from your mouth to the gullet (esophagus) you must be able to swallow. Your tongue helps to push food to the back of the mouth. Then the passages to your lungs close and you stop breathing for a short time. The food passes into your esophagus. The esophagus releases mucus to lubricate food. Muscles push your meal downwards towards the stomach.

Stomach and Esophagus. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

4. Esophagus

The esophagus is a muscular tube that connects the pharynx (throat) to the stomach. The esophagus contracts as it moves food into the stomach. A “valve” called the lower esophageal sphincter (LES) is located just before the opening to the stomach.

Stomach and Esophagus. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

This valve opens to let food pass into the stomach from the esophagus and it prevents food from moving back up into the esophagus from the stomach. Medical conditions related to the esophagus include: Barrett’s Esophagus, Dysphagia (difficulty swallowing), Eosinophilic esophagitis (EoE), and GERD.

The stomach. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

5. The stomach is a j-shaped organ

The stomach is a J-shaped organ that lies between the esophagus and the small intestine. It has three main functions: Stores ingested food and releases it into the small intestine at a rate that is optimal for digestion and absorption. The stomach has four major regions: the cardia, fundus, body, and pylorus. The cardia (or cardiac region) is the point where the esophagus connects to the stomach and through which food passes into the stomach. Located inferior to the diaphragm, above and to the left of the cardia, is the dome-shaped fundus.

Stomach anatomy of the human internal digestive organ. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Below the fundus is the body, the main part of the stomach. The funnel-shaped pylorus connects the stomach to the duodenum. The wider end of the funnel, the pyloric antrum, connects to the body of the stomach. The narrower end is called the pyloric canal which connects to the duodenum. The smooth muscle pyloric sphincter is located at this latter point of connection and controls stomach emptying. In the absence of food, the stomach deflates inward, and its mucosa and submucosa fall into a large fold called a ruga.

A man holds an x-ray image of the stomach. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

6. What is the stomach?

The stomach receives food from the esophagus. As food reaches the end of the esophagus, it enters the stomach through a muscular valve called the lower esophageal sphincter. Your stomach is a sac-like organ with strong muscular walls located on the left side of the upper abdomen. In addition to holding food, it serves as the mixer and grinder of food. Its main function is to help digest the food you eat. The other main function of the stomach is to store food until the gastrointestinal tract (gut) is ready to receive it. You can eat a meal faster than your intestines can digest it. Your stomach makes acid and powerful enzymes that break the food down and change it to a liquid or paste. From there, food moves to your small intestine.

Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Digestion involves breaking food down into its most basic parts. It can then be absorbed through the wall of the gut into the bloodstream and transported around the body. The wall of the stomach has several layers. The inner layers contain special glands. These glands release enzymes, hormones, acid, and other substances. These secretions form gastric juice, the liquid found in the stomach. The stomach secretes acid and enzymes that digest food. The stomach muscles contract periodically, churning food to enhance digestion. The pyloric sphincter is a muscular valve that opens to allow food to pass from the stomach to the small intestine.

Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

7. The outer layers

A few minutes after food enters the stomach the muscles within the stomach wall start to tighten (contract). This creates gentle waves in the stomach contents. This helps to mix the food with gastric juice. Using its muscles, the stomach then pushes small amounts of food (now known as chyme) into the duodenum. The stomach has two sphincters, one at the bottom and one at the top. Sphincters are bands of muscles that form a ring. When they contract the opening, the control closes. This stops chyme going into the duodenum before it is ready. Digestion of food is controlled by your brain, nervous system, and various hormones released in the gut.

Human gastrointestinal digestive system

ADVERTISEMENT - CONTINUE READING BELOW

Even before you begin eating, signals from your brain travel via nerves to your stomach. This causes gastric juice to be released in preparation for food arriving. Once food reaches the stomach, special cells that detect changes in the body (receptors) send their own signals. These signals cause the release of more gastric juice and more muscular contractions. When food starts to enter the duodenum this sets off different receptors. These receptors send signals that slow down the muscular movements and reduce the amount of gastric juice made by the stomach. This helps to stop the duodenum from being overloaded with chyme.

Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

8. How big is it?

The stomach is surprisingly small when it’s empty, “about the size of a person’s palm”, says Dr Paul Ng, a Hong Kong-based specialist in gastroenterology and hepatology. Yet as everyone with a good appetite knows, the stomach is elastic and can expand too many times that size. “There are two openings in the stomach” Ng explains. “Sometimes when there is a blockage at the lower opening (pylorus), gastric outlet obstruction (GOO) can occur, in which the stomach becomes extremely distended. Even when that happens, people would vomit instead of having their stomach torn apart by the accumulation, so the stomach doesn’t explode”.

Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

It has some serious storage capacity. While your stomach is resting, it holds about 7 ounces of stomach acid and bile. However, it has the capacity to hold nearly a half-pound of food at a time if necessary. (The average capacity is about 32 ounces or a quarter-gallon.) It normally takes from four to six hours to digest one meal, so this capacity can be important. Depending on the position of your body and the amount of food inside it, your stomach is capable of alterations in size and shape. Your empty stomach is about 12 inches long. At its widest point, it’s about 6 inches across.

pH of the Stomach. Image via ThoughtCo

ADVERTISEMENT - CONTINUE READING BELOW

9. PH balance and mucus prevent acid

Thanks to the high production of hydrochloric acid, which is highly potent, the stomach regenerates its lining frequently. The stomach cavity has a powerful protective process in place that normally keeps the pH of the stomach balanced. Potassium ions help to modulate the hydrochloric acid, and the stomach lining itself produces high numbers of goblet mucous cells to protect the lining.

ADVERTISEMENT - CONTINUE READING BELOW

The pH of gastric acid is 1.5 to 3.5 in the human stomach lumen, the acidity being maintained by the proton pump H+/K+ ATPase. The parietal cell releases bicarbonate into the bloodstream in the process, which causes a temporary rise of pH in the blood, known as an alkaline tide. A pH of 7 is considered neutral. Below 7 pH is acidic and above 7 pH is basic. The farther away from a neutral ph of 7, the stronger the acid or base.

gut feeling
A happy woman holds her stomach. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

10. It allows you to absorb vitamin B12

Normally, vitamin B12 is readily absorbed in the last part of the small intestine (ileum), which leads to the large intestine. However, to be absorbed, the vitamin must combine with intrinsic factor, a protein produced in the stomach. Your stomach is responsible for helping to release the crucial vitamin B12 [PDF] from the proteins you eat.

ADVERTISEMENT - CONTINUE READING BELOW

Hydrochloric acid and an enzyme called pepsin to break the locked B12 out of its protein so it can be absorbed into your bloodstream. “The metabolism of vitamin B starts in the stomach in the parietal cells,” Lisa Ganjhu, associate professor of gastroenterology and hepatology at NYU Langone Medical Center. Vitamin B “is one of the main vitamins in our body to help with metabolism and energy production,” she says.

Gastrointestinal Hormones. Image via Study.com

ADVERTISEMENT - CONTINUE READING BELOW

11. A hormone-generating machine.

Eating and digesting your food is most likely something you never have to think about. Yet your GI tract is home to a veritable orchestra of hormones stimulated by epithelial cells that line the stomach and small intestine. These hormones engage in a wide range of functions, including stimulating appetite, encouraging the secretion of enzymes and gastric acid, and reminding the gall bladder to contract and empty. These hormones directly enter the blood and eventually affect the function of other parts of the digestive system, including the liver and pancreas, and even your brain. Gastrin is a hormone that is produced by ‘G’ cells in the lining of the stomach and upper small intestine.

Gastrin hormone. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

During a meal, gastrin stimulates the stomach to release gastric acid. This allows the stomach to break down proteins swallowed as food and absorb certain vitamins. Ghrelin is produced in the stomach, and its function is to tell the brain that the body has to be fed. It increases appetite. It stimulates the release of gastric juice rich in pepsin and hydrochloric acid. Secretin is a hormone that regulates water homeostasis throughout the body and influences the environment of the duodenum by regulating secretions in the stomach, pancreas, and liver. It is a peptide hormone produced in the S cells of the duodenum, which are located in the intestinal glands. For more info on hormones, see this article.

Stomach helps protect your entire body. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

12. Immune system’s first line of defense.

Besides just digesting your food, the stomach helps protect your entire body. The acidity in our stomach helps to sterilize whatever you’re eating. It kills off bacteria and potential food toxins. Your gastrointestinal tract also has patches of lymphoid defense cells it sends out when something makes it through the stomach, such as a virus or bacterial infection. In fact, about 70 percent of the immune system is housed in the gut, so making sure our digestive system is in tip-top shape can be key to addressing many of our bodily woes.

Gastrointestinal system. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

“All Disease Begins in The Gut.” – Hippocrates. It’s common to overlook the health of our gastrointestinal system, even though it contains 10 times more health-determining bacteria than the rest of our body. Protecting us from infection, supporting our metabolism, and promoting healthy digestion and elimination. Getting your gut bacteria healthy is one of the most important things you can do to get and stay healthy. If your bacteria are sick, so are you! Your gut wall houses 70 percent of the cells that make up your immune system. For optimal immunity, detoxification and nourishment, your gut must function seamlessly.

gut feeling
A happy woman holds her stomach. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

13. It may play a part in your mood

Your stomach may very well be a key player in keeping your mood balanced. New research suggests links between the gut microbiome (the microorganisms that live in any environment) and your mental health. A recent study in the Journal of Psychiatric Research found that transferring the gut microbiota of depressed human patients into rats induced depressive symptoms in rodents, opening up a whole new realm of possible bacteria-based treatments. The gut and brain talk to each other through nerve signals, the release of gut or stress hormones, and other pathways.

Different emotions. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

We have long known that emotions can directly alter gut function. Lately, research at Harvard Medical School has discovered that it works the other way too: our gut actually has an effect on our brain. It goes both ways. The gastrointestinal tract is sensitive to emotion as well. Anger, anxiety, sadness, elation – all of these feelings (and others) can trigger symptoms in the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.

Stomach flu | Gastroenteritis. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

14. Stomach flu isn’t actually a flu

If you’ve ever had the misfortune to find yourself stranded by the toilet for 24 to 48 hours purging the contents of your stomach, you may have described the cause as stomach flu. However, actual influenza is primarily a respiratory infection. What keeps you in the bathroom is likely some form of norovirus or rotavirus, which causes gastroenteritis of the stomach and intestines, and usually resolves in one to two days.

Gastroenteritis is an infectious diarrhea, caused by viruses rotavirus and norovirus. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

The flu shot protects against influenza, which isn’t the same thing as the stomach flu (gastroenteritis). Gastroenteritis is an infection caused by a variety of viruses, including rotaviruses and noroviruses. Although it is often called the stomach flu, gastroenteritis is not caused by influenza viruses. “No,” said Oklahoma Medical Research Foundation immunologist Hal Scofield, M.D. “Although some may call it the “stomach flu”, it actually has nothing to do with the influenza virus.” More accurately called gastroenteritis, contagious stomach illness is most often caused by two viruses, rotavirus or norovirus.

Stomach Ulcer in human body. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

15. Stomach ulcers are likely bacterial

The causes of ulcers have perplexed medical researchers for years. However, recent studies have found a link between the bacteria H. pylori and inflammation of the stomach lining, gastritis, and ulcers. In fact, new research suggests that the bacteria may also be linked to stomach cancer. Helicobacter pylori bacteria commonly live in the mucous layer that covers and protects tissues that line the stomach and small intestine. Often, the H. pylori bacterium causes no problems, but it can cause inflammation of the stomach’s inner layer, producing an ulcer.

Stress ulcer. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Stress ulcers come on suddenly, usually as a result of physiological stress. Some acidic foods can make ulcers worse, as can physical stress, such as the stress of a serious injury or infection. This may be because stress increases stomach acid. You will most likely feel burning pain or discomfort between your belly button and breastbone. You might especially notice it on an empty stomach, such as between meals or at night. The pain may stop for a little while if you eat or take an antacid but then return. The pain can last for a few minutes or a few hours and may come and go for many days or weeks.

Stomach pain. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

16. Stomach Conditions include:

  • Gastroesophageal reflux: Stomach contents, including acid, can travel backward up the esophagus. There may be no symptoms or reflux may cause heartburn or coughing.
  • Dyspepsia: Another name for stomach upset or indigestion. Dyspepsia may be caused by almost any benign or serious condition that affects the stomach.
  • Gastric ulcer (stomach ulcer): an erosion in the lining of the stomach, often causing pain and/or bleeding.
  • Peptic ulcer disease: Doctors consider ulcers in either the stomach or the duodenum (the first part of the small intestine) peptic ulcer disease.
  • Gastritis: Inflammation of the stomach, often causing nausea and/or pain. Gastritis can be caused by alcohol, certain medications, H. pylori infection, or other factors.
  • Gastric varices: In people with severe liver disease, veins in the stomach may swell and bulge under increased pressure. Called varices, these veins are at high risk for bleeding, although less so than esophageal varices are.
  • Stomach bleeding: Gastritis, ulcers, or gastric cancers may bleed. Seeing blood or black material in vomit or stool is usually a medical emergency.
  • Gastroparesis (delayed gastric emptying): Nerve damage from diabetes or other conditions may impair the stomach’s muscle contractions. Nausea and vomiting are the usual symptoms.
Small Intestine. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

17. Small intestine

The small intestine also has special features that help to increase the number of nutrients absorbed by the body. The inner layer of the small intestine has millions of what are known as villi. These are tiny finger-like structures with small blood vessels inside. They are covered by a thin layer of cells. Because this layer is thin, it allows the nutrients released by digestion to enter the blood. Most of the important nutrients needed by the body are absorbed in different points of the small intestine. Following on from the ileum is the large intestine. The inside of the large intestine is wider than the small intestine. It does not contain villi, and mainly absorbs water.

Inside the small intestine. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Bacteria in the large intestine also help with the final stages of digestion. Once chyme has been in the large intestine for 3-10 hours it becomes semi-solid. This is because most of the water has been removed. These remnants are now known as stools. Movements of the muscles found in the large intestine help to digest the chyme and move feces towards the rectum. When feces are present in the rectum, the walls of the rectum stretch. This stretch activates special receptors. These receptors send signals via nerves to the spinal cord. The spinal cord signals back to the muscles in the rectum, increasing pressure on the first sphincter of the back passage.

A young woman holds an x-ray image of her liver. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

18. Your liver

The liver is a large, meaty organ that sits on the right side of the belly. The liver also detoxifies chemicals and metabolizes drugs. As it does so, the liver secretes bile that ends up back in the intestines. The liver also makes proteins important for blood clotting amongst other things. The liver is an organ with many functions. Your liver’s two main responsibilities in the process of digestion are:

Human Liver. Image via Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

To make and secrete bile. And to process and purify the blood containing newly absorbed nutrients that are coming from the small intestine. Bile has two main purposes: to help absorb fats and to carry waste from the liver that cannot go through the kidneys. Bile is made in the liver travels to the small intestine through the bile ducts. If the bile isn’t needed immediately, it is stored in the gallbladder.

A closer look at the gallbladder. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

19. Your Gallbladder

Your gallbladder is a four-inch, pear-shaped organ. It’s positioned under your liver in the upper-right section of your abdomen. The gallbladder stores bile, a combination of fluids, fat, and cholesterol. The gallbladder sends this stored bile into the small intestine to aid in the digestion of food. It then delivers bile into the small intestine. Your gallbladder serves as a storage pouch. It concentrates the bile into the form that’s best used for digestion. When you eat, the bile is squeezed out of the gallbladder and goes into the first part of the small intestine, the duodenum, through the common bile duct.

Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

While the liver is hard at work making the dark green bile that helps with digestion, the gallbladder holds the bile until you actually need it, says Erin Gilbert, MD, an assistant professor of surgery at Oregon Health and Science University in Portland. “It concentrates the bile into the form that’s best used for digestion,” Dr. Gilbert says. “When you eat, the bile is squeezed out of the gallbladder and goes into the first part of the small intestine, the duodenum, through the common bile duct.” The liver produces anywhere from 500 to 1,000 milliliters (ml) of bile per day, but the gallbladder can concentrate that bile up to tenfold and store 30 to 50 ml of the denser bile.

The pancreas. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

20. Your Pancreas:

Your pancreas is located behind your stomach and is attached to both your gallbladder and your small intestines. Among other functions, the pancreas aids in digestion by producing digestive enzymes and secreting them into the duodenum (the first segment of the small intestine). These enzymes break down protein, fats, and carbohydrates.

Human pancreas. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

The pancreas is an organ located in the abdomen. It plays an essential role in converting the food we eat into fuel for the body’s cells. The pancreas has two main functions: an exocrine function that helps in digestion and an endocrine function that regulates blood sugar. Now, it is possible for people to live without a pancreas. Surgery to remove the pancreas is called pancreatectomy. Removing the pancreas can also reduce the body’s ability to absorb nutrients from food. Without artificial insulin injections and digestive enzymes, a person without a pancreas cannot survive.

The colon (large intestine). Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

21. The Colon (Large Intestine)

The large intestine, also called the colon, is part of the final stages of digestion. It is a large tube that escorts waste from the body. The body has two types of intestines. The small intestine is connected to the stomach and handles the middle part of the digestion process. A 5- to 7-foot-long muscular tube that connects the small intestine to the rectum and is responsible for processing waste so that defecation is easy and convenient. It is made up of the ascending (right) colon, the transverse (across) colon, the descending (left) colon, and the sigmoid colon, which connects to the rectum.

Human large intestine. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

The 4 major functions of the large intestine are the recovery of water and electrolytes, formation and storage of feces, and fermentation of some of the indigestible food matter by bacteria. The ileocaecal valve controls the entry of material from the last part of the small intestine called the ileum. The colon is much wider than the small intestine but is also much shorter. According to the Cleveland Clinic, the small intestine is 22 feet (6.7 meters) long. The colon is only 6 feet (1.8 m) long. This 6 feet of dense muscle is divided into four parts: the ascending colon, the transverse colon, the descending colon, and the sigmoid colon.

The Rectum and Anus. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

22. The Rectum and Anus

An 8-inch chamber that connects the colon to the anus. The rectum receives stool from the colon, sends signals to the brain if there is stool to be evacuated, and holds stool until evacuation can happen. The last part of the digestive tract is the anus, which consists of pelvic floor muscles and two anal sphincters (internal and external). Together their jobs are to detect rectal contents.

The Rectum and Anus. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Whether they are liquid, gas, or solid, and then control when stool should and shouldn’t be excreted from your body. The external sphincter of the anus is under voluntary control. This means you can decide whether you will open your bowels or not. Young children have to learn to control this during toilet training.

Abdominal discomfort. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

23. Medical Conditions Involving Multiple Digestive Organs

There are many medical conditions that involve more than one digestive organ. These include: Gallstones, hard deposits that form in your gallbladder. Celiac Disease, a serious sensitivity to gluten that damages your villi, in your small intestines that help you to absorb nutrients from the foods you eat. Crohn’s Disease, an inflammatory bowel disease that can affect any part of the digestive tract.

Crohn’s disease and ulcerative colitis. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Ulcerative Colitis, similar to Crohn’s, but the part of the digestive tract affected is solely the large intestine. Irritable Bowel Syndrome, stomach pain or discomfort at least three times a month for several months. Hemorrhoids, inflammation of the blood vessels at the end of your digestive tract. Diverticulitis, Small pouches can form anywhere there are weak spots in the lining of your digestive system. Anal Fissure, tiny oval-shaped tears in the lining of the very end of your digestive tract.

Candidiasis of the tongue. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

24. What is Candida?

Candidiasis is a fungal infection due to any type of Candida (a type of yeast). When it affects the mouth, it is commonly called thrush. Signs and symptoms include white patches on the tongue or other areas of the mouth and throat. Other symptoms may include soreness and problems swallowing. The 7 main symptoms of Candida overgrowth are: Oral Thrush. Candidiasis that develops in the mouth or throat is called “thrush.” Tiredness and Fatigue.

Candidiasis. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Recurring Genital or Urinary Tract Infections. Digestive Issues. Sinus Infections. Skin and Nail Fungal Infections, and Joint Pain. One of the symptoms of systemic Candida is weight gain, or difficulty losing weight. It can cause the kind of stubborn fat deposits that are hard to shake off, no matter how little you eat or how much exercise you do. Candida can lead to excess fat deposits in a few different ways.

GOOD BACTERIAL FLORA. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

25. SIBO Candida’s best friend

Small intestinal bacterial overgrowth (SIBO) is a serious condition affecting the small intestine. It occurs when bacteria that normally grow in other parts of the gut start growing in the small intestine. That causes pain and diarrhea. It can have mild symptoms or full-blown malabsorption. Small intestine fungal overgrowth (SIFO) occurs when excessive amounts of fungus populate the small bowel. If SIBO is left untreated it can lead to other conditions such as IBS, leaky gut, obesity, acne, anemia, fatigue and an increase of symptoms in gut-brain disorders such as anxiety, depression, and autism.

Small intestinal bacterial overgrowth

ADVERTISEMENT - CONTINUE READING BELOW

It can also cause weight gain. SIBO can slow down metabolism and affect your insulin and leptin resistance, both of which help regulate hunger and satiety. The most common symptoms of SIBO include: Abdominal pain/discomfort. Bloating and abdominal distention. Diarrhea. Constipation (generally associated with methanogens). Gas and belching. In more severe cases, there may be weight loss and symptoms related to vitamin deficiencies.

A happy woman holds her stomach. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

26. In summary

The stomach is the widest part of the digestive system. Your stomach not only digests food, but it also stores it. It can hold a bit more than a quart (1 liter) of food at once. The design of the stomach allows a person to eat a large meal that can be digested slowly over time. The stomach secretes acid and enzymes that digest food. Ridges of muscle tissue called rugae line the stomach. The stomach muscles contract periodically, churning food to enhance digestion. The pyloric sphincter is a muscular valve that opens to allow food to pass from the stomach to the small intestine.

Digestive system. Image via Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

The stomach has 3 main functions: temporary storage for food, which passes from the esophagus to the stomach where it is held for 2 hours or longer. Mixing and breakdown of food by contraction and relaxation of the muscle layers in the stomach. The digestion of food. It is part of your gut (gastrointestinal tract). A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses, and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

Where did we find this stuff? Here are our sources:

https://www.livescience.com/52026-colon-large-intestine.html

https://www.scmp.com/lifestyle/health-wellness/article/3046172/stomach-everything-you-need-know-about-vital-organ-you
https://www.livescience.com/52046-stomach-facts-functions-diseases.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017034/

Fitness

How to Boost Overall Wellbeing While Staying Indoors

How to boost your wellbeing while staying indoors. It’s natural for our emotions to feel very up and down in these uncertain times. And you may… Rina - August 31, 2020

How to boost your wellbeing while staying indoors. It’s natural for our emotions to feel very up and down in these uncertain times. And you may be worried in the long-term how this will affect you. We’ve come up with lots of practical tips and ideas to help you manage your mental health, and stay entertained, while we’re advised to stay inside. Globally, many people are struggling financially as they endure pay cuts or lose their jobs, while many are finding it difficult to manage the anxiety they feel as the world is crumbling around them. Never has it been more important for us to pay attention to our mental health. Make your mental health a priority. Pick one thing that resonates with you and try it. Then try something else. Slowly putting in place routines, habits and regular patterns will help you feel better through gradual change.

As new COVID-19 cases continue to emerge around the world, many healthy individuals are being requested to stay at home in self-quarantine. In some countries, fitness centres and other locations where individuals are normally active will remain temporarily closed. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

Boost your wellbeing while staying indoors
Boost your wellbeing while staying indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

1. Learn new skills

Research shows that learning new skills can improve your mental wellbeing. Learning a new skill can improve our self-confidence and help connect us to others. There are many of skills you can learn online. Crafts such as knitting and crochet, drawing and painting all help us to be more focused on the moment. Which has been shown to help with our mental wellbeing. Talk to your friends. Do any of them have a skill that you would like to learn? By getting a group of you to learn together, this can be a brilliant way of connecting.

Not only will you learn a new skill, but you will have lots of fun! Or think about all those DIY jobs you have in the house but don’t know how to tackle. There’s a YouTube video online that will show you!

Boost your wellbeing while staying indoors
Boost your wellbeing while staying indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

2. Keep Your Mind Active

The current situation can make us feel quite anxious and stressed, and it’s easy to allow our thoughts to spiral into thinking about ‘what if’s’. Physical exercise can certainly help take our minds off these thoughts. But it’s important to keep mentally active as well. Board games are a good way of keeping mentally active. Many of us have family favorites which can be used to keep children entertained. But there has been an explosion in board games for adults over recent years. Games like Ticket to Ride, Settlers of Catan and Scrabble are making a comeback! Many of these games are also good for children. Or maybe learn a new card game? Most of us have a pack of cards at home. And there are lots of websites which teach you how to play games like canasta and crazy eights.

If you have children at home, you can also help them with their work for your own benefit too. There are lots of resources being posted online to help parents. Many parents would be grateful for a bit of help, and this can always be done via apps like Skype or WhatsApp. Read, write, play games, do crossword puzzles, sudokus, jigsaws or drawing and painting. Find something that works for you. Do things you enjoy: Focussing on your favourite hobby, learning something new or simply taking time to relax indoors should give you some relief from anxious thoughts and feelings and can boost your mood.

Boost your wellbeing while staying indoors
The feeling of success. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

3. Choose one simple task to achieve

Many of us believe that now we’re at home, we’ll get so much more achieved, but that often isn’t the case. We need to be honest with ourselves about what we can realistically do in a day, especially when we might be feeling more anxious than usual. Many of us wake up daily with a long and endless list of tasks. While you are at home, we may develop a false sense of being able to conquer the day and get all our tasks done. Be mindful of what you intend to do and set small achievable goals.

These can and should include non-task-oriented items, such as connecting with loved ones. Setting goals and achieving them gives a sense of control and purpose. Think about things you want or need to do that you can still do at home. Think about your new routine. Life is changing for us all for a while. Think about how you can adapt and create positive new routines. Try to engage in useful activities (such as cleaning, cooking or exercise) or meaningful activities (such as reading or calling a friend).

Boost your wellbeing while staying indoors
Tai Chi at home. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

4. Stay Active

Our physical and mental health and undeniably linked, so it’s important to stay active, even if we don’t feel like it! If you are lucky enough to have outdoor space, you can use it as a gym. There are lots of YouTube videos that you can use to help you exercise either in the home or in your garden. Many yoga and fitness classes are now being run online. You could go to a ‘virtual class’ with your friends.

This has the added benefit of keeping connected with people. Maybe spend this time learning about new forms of exercise, like Pilates or Tai Chi. The World Health Organization recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved, even at home, with no special equipment and with limited space. The following are some tips on how to stay active and reduce sedentary behaviour while at home in self-quarantine.

Boost your wellbeing while staying indoors
Dont forget to stay active. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

5. Recomendations For Excersice

Take short active breaks during the day. Short amounts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.
Follow an online exercise class. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.

Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.
Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider setting up a standing desk by using a high table or stacking a pile of books or other materials, to continue working while standing. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.
Relax. Meditation and deep breaths can help you remain calm. A few examples of relaxation techniques are available below for inspiration.

Boost your wellbeing while staying indoors
Boost your wellbeing while staying indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

6. Mindfulness

Research shows that paying more attention to the present moment can improve our mental wellbeing. The NHS are using mindfulness more and more in their approach to things like stress, anxiety and depression. Mindfulness is something which sounds easy but can be difficult. Some people try it and find it hard. But, like with any skill, it gets easier the more you practice it. A simple exercise is to practice mindfulness whilst brushing your teeth. Concentrate on how the brush feels in your hand, the sensation of it brushing your teeth, the feeling of your feet against your bathroom floor, the smell and taste of the toothpaste. It’s amazing how much we experience in the space of 2 minutes brushing our teeth!

Another exercise is to take a piece of chocolate or a candy. Put it on the back of your hand. Concentrate on how it feels against your skin. Pick it up and feel its texture. Look at its colour. Smell it. Put it in your mouth and let it dissolve without you biting into it. Experience how that feels. This also has the added benefit of making chocolate and sweets last longer!

Boost your wellbeing while staying indoors
Take time to unwind. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

7. Time to Relax

Take time to relax and focus on the present. Relaxation techniques can also help some people to deal with feelings of anxiety. Learn to take time out and relax. People have lots of different ways of relaxing or having downtime from the stresses of life.

These can be the things that you stop doing when you start to feel low in mood, or stressed, as you forget to be kind to yourself. A hot bath, listening to music, watching a film, keeping social arrangements and hobbies going, whatever it is, think about the things that help to keep you calm or more content, and make sure they are still in your routine.

Begin with something like yoga if you are new to exercise and want to ease into it slowly. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

8. Breathe in and out deeply

The best type of breathwork to help with anxiety or stress is one where the exhalations are longer than the inhalations. This method signals the parasympathetic nervous system, which is what we want to help change our physiology and chemistry out of a fear state to a calm state. It is suggested to begin with taking a breath in for three counts, then breathing out for four counts. Do that for a few rounds and then increase to four counts in and five counts out, if possible.

Another really calming breath exercise is to gently draw air in through the nose and blow softly out, as if through a straw, with lips parted, exhaling long and smoothly out through the mouth. If you’re pregnant, a good suggestion might be trying an online prenatal yoga class that specifically incorporates breathing techniques.

Guided meditation. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

9. Try a guided meditation

Apps such as Calm and Headspace are popular and low cost. Which is completely free of charge. Going into a guided meditation using these audio apps can really impact the mind, the body and therefore the nervous system. These can last anywhere from five minutes for up to an hour and they’re grouped into themes, including anxiety and sleep.

So you can choose what works best for you and your schedule. The scientific research around the benefits of meditation is compelling, and just a few minutes of meditation can be beneficial. It’s a way to connect to your inner world each day and opens your heart naturally towards yourself and compassion emerges.

Pamper yourself with good food. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

10. Eat mood-boosting foods

While all most of us want to reach for comfort food, like cookies, chips, and cake. This may not be of service to your health. A few mood-boosting foods she suggests incorporating into your diet include: asparagus, as one cup offers two-thirds of your daily folic acid requirements, which some studies show helps stabilise and boost mood; avocado, of which a slice contains plenty of vitamin B, essential for healthy brain cells and nerves; blueberries, because they’re an “antioxidant powerhouse”; almonds, which are high in vitamins E and B2, both immune system boosters; and

Brazil nuts, which have helpful anti-inflammatory properties. It is also suggested to try fermented foods, such as kombucha and kimchi, which are great for your gut microbiome. Recent research has provided us with a new astounding fact: your gut microbiome is home to a second brain and that a healthy gut can equal a healthy mind. Also make sure you’re drinking plenty of water, adequate hydration can improve your energy levels, mood and overall well-being. Drinking water can be soothing at times of intense stress and has natural calming properties so to avoid headaches and fatigue.

Boost your wellbeing while staying indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

11. Drink sensibly

Alcohol can cause depressive feelings, heightened anxiety, or feeling out of control in a way that feels unpleasant. It can also increase risk-taking behaviours, so you need to know what your reactions might be. Remember to make your own decisions about what is right for you and not to bend to peer pressure around drinking.

A resent study concluded that abuse of alcohol puts an individual at a significantly greater risk to develop depression than that of a person who is not abusing the substance. Therefore, it is clear that alcohol abuse can induce depression, and depression can also induce alcohol abuse.

Natural sunlight is a gret idea. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

12. Make sure you’re getting your vitamin D

Most people don’t get enough vitamin D at the best of times, never mind when we’re staying indoors. So it’s important to still get some sun on your face, even if that means just getting out on your balcony, front step or simply opening a window. It makes a huge difference, not only physically but mentally through this challenging phase in our lives. You can also get the vitamin by eating certain foods, including mushrooms that have been exposed to UV light, or fatty fish, such as salmon, and egg yolks.

how to boost wellbeing
How to boost wellbeing while staying indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

13. Connect, daily

There has never been a greater experience of global empathy and community. Tap into that and build on that. This will help boost your mental health immunity and resilience. Whether that means weekly Zoom meet-ups with friends and family or joining an online community of like-minded strangers, it’s important to connect with people at this time. That being, it’s also important to distinguish between conversations you find helpful and those that are detrimental to your mindset. We are social creatures, relationships are key to our mental health. Having to self-isolate or practise social distancing may be difficult.

There are obvious ways to digitally connect through WhatsApp, Skype, and Facebook. Or even an old-fashioned phone call! But it can be worth thinking about some more imaginative ways. How about organising a group of friends to all watch the same movie and then meet up digitally to discuss it? You can have a ‘Netflix Watch Party’ with your friends and talk just as you usually would. If you have a skill, perhaps you could set up a Facebook live session and teach people to knit or draw. If you, or someone you know, don’t like using social media, make an agreement to write a letter or email to each other once a week.

sending flowers. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

 

14. Give to others

Giving to others is a great way to boost our wellbeing. We know that it gives us a sense of purpose and creates feelings of positivity which are particularly important at times like this. So you may not be able to go out and volunteer at a community project but think about other ways you can give.

Sign up to one of the local Mutual Aid groups, donate food to a food bank or use an app like Nextdoor to connect to your local community. Think about people you know who are self-isolating and alone at home. Give them a call for a chat. Help and support others, helping others could make a big difference to them and make you feel better too. Find out how you can help out in your local area.

a great way to focuse on the posative. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

15. Start a gratitude journal

Over recent years, the idea of having a gratitude journal, the practice of regularly logging what you’re grateful for in your life, has become increasingly popular. And there’s a growing body of research to back-up the technique’s benefits. This not only includes boosting a person’s psychological health, but people who keep gratitude journals have also reported having fewer aches and pains, better self-esteem and improved sleep.

Reminding yourself of two to three things that you are grateful for is helpful to ease the mind at the end of the day. It can reduce those worrisome thoughts from creeping up right before bedtime. Even thinking of one thing a day can be helpful. Let it fill your heart and allow the energy of gratitude to come into your body.

Which worries can be helpful and which unhelpful? Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

16. Identify real vs imagined worries

Learning to identify the difference between real and hypothetical worries is key. Which worries can be helpful and which unhelpful? Which worries guide you to behave in a way that promotes yours and others’ growth, safety and security? And which are overwhelming and even debilitating?
Talk about your worries – this is a difficult time for everyone and sharing how you are feeling and the things you are doing to cope with family and friends can help.

If you don’t feel able to do this, there are a range o helplines to be signposted to the support you need. Try to manage difficult feelings: Focus on the things you can control, including where you get information from and actions to make yourself feel prepared. Every Mind Matters provides further information on how to manage anxiety. If you’re struggling to see the difference, it is advisable to seek support from a licensed mental health professional.

considering the options. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

17. Ask for help

How would you feel if a friend asked for help, advice or just wanted to talk things through? Many of us would be pleased to be chosen to confide in, it might make us feel valued. When you are feeling low in mood, or anxious, it is easy to think negatively about yourself and be less likely to seek support from others. Try to beat this feeling and approach people that you trust to talk to. You may be surprised at how much better you might feel and how they have responded positively to you, as you would if the situation were reversed.

How to boost your wellbeing while styaing indoors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

18. Repeat a daily affirmation

These are simple, positive statements declaring specific goals. Beautiful and meaningful affirmations will uplift your day.These empowering mantras have profound effects on the conscious and unconscious mindset. We suggests starting with the words “I am”.

These are the two most powerful words in the English language. Use the present tense and state it in the positive. A great example of an affirmation that’s particularly apt for the times we’re living in now is: “I am in charge of how I feel and today I am choosing happiness. I am healthy and safe.”

When is media too much? Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

19. Manage your media and information intake:

24/7 news and social media can make you more worried. If you find this is affecting you, try to limit the amount of time you spend keeping up with what’s going on.

Get the facts: Use a credible source you can trust and fact check information that you get from newsfeeds, social media or from other people. Try not to share information without fact-checking against credible sources, too.

Play a game, or two, or three. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

20. Do things you enjoy:

Focussing on your favourite hobby, learning something new or simply taking time to relax indoors should give you some relief from anxious thoughts and feelings and can boost your mood.

Do something you enjoy We are all unique and enjoy different things. You may not have found the thing that you enjoy yet, so try some different things out. You may have lost touch with activities that have given you pleasure in the past. Doing things you enjoy can help you to stay connected with some more positive aspects of life.

Call a friend. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

21. Express yourself

Some people like to read, to learn about the world, or escape into other worlds. Some people like to express their feelings through art, some like talking things through with others. Whatever your style, make sure you do express yourself – it will help you to stay connected, to discover more about you, your identity, and the person that you want to become.

Get outside or bring nature in: Spending time in green spaces can benefit both your mental and physical wellbeing. Sit in your garden if you can, open windows to let in fresh air or look at a nice view or some photos. Remember that social distancing guidelines enable you to go outside to exercise once a day as long as you keep 2 metres apart from others who are not members of your household group.

Boredom in the father of invention. Shuttertock.

ADVERTISEMENT - CONTINUE READING BELOW

22. Distract yourself

When you are feeling immersed in a problem, let yourself switch off from it and go and do something completely different. When you return to it at a different time it may seem more manageable. Distracting yourself is not a cop-out, but can be a reliable way to stop overthinking a problem when you are feeling stuck. So, how do you distract yourself? Listen to soothing music. Cuddle with pets. Eat your favorite snack or have a cup of tea. Take a long walk. Exercise.

Boost your wellbeing while staying indoors. Shuttertock.

ADVERTISEMENT - CONTINUE READING BELOW

23. Take action for happiness.

Stay calm, be wise, be kind. Let’s take action to look after ourselves and each other as we face this global crisis. We may be physically apart, but we can still be together. Learn more or download the app at actionforhappiness.org

Take time each week to think of small actions you can take to create happiness for yourself and those around you. Action For Happiness provides scientific background, practical strategies, and opportunities for people to take action.

Everyone has good qualities. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

24. Remember your good points

We all have them, and none of us is perfect either. It can be easy to think that others are more talented, more successful, have more opportunity than us, when you are feeling low in mood. But it is impossible to know how someone else is feeling inside, whatever they seem like on the surface. Remind yourself about the things you do well, and looking for evidence of this can help to balance out critical thoughts about yourself, which tend to increase when we are stressed.

The brain handles positive and negative information in different hemispheres,” said Professor Nass, who co-authored “The Man Who Lied to His Laptop: What Machines Teach Us About Human Relationships” (Penguin 2010). Negative emotions generally involve more thinking, and the information is processed more thoroughly than positive ones, he said. Thus, we tend to ruminate more about unpleasant events — and use stronger words to describe them — than happy ones.

Try to stay on schedul. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

25. Get enough sleep

Some of us may be struggling to get some ZZZs with all those negative thoughts swirling around our brains, but getting good sleep is one of the most important things you can do for your physical and mental health. When your mood is wearing down, so is your immunity, and one of the most valuable things your body needs is to simply rest. It’s during the state of rest that your white blood cells work their magic, so take a load off and get in that nap or go to bed earlier every night.

Think of sleep as banked power to improve your mood, reduce irritability and improve your ability to cope with stress. To do this, it is advisable to set up a relaxing bedtime ritual, such as having a bath or reading a book, using blackout curtains to block out the light, and going screen-free for 30 minutes to an hour before you get into bed.

Boost your wellbeing while staying home. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

26. In Summary

You may feel bored, frustrated or lonely. You may also be low, worried or anxious, or concerned about your finances, your health or those close to you. It’s important to remember that it’s OK to feel this way and that everyone reacts differently. Remember, for most of us, these feelings will pass.

Staying at home may be difficult, but you’re helping to protect yourself and others by doing it.The tips and advice here are things you can do now to help you keep on top of your mental wellbeing and cope with how you may feel if you’re staying at home. Make sure you get further support if you feel you need it.

Where did we find this stuff? Here are our sources:

https://www.mind.org.uk/information-support/tips-for-everyday-living/wellbeing/wellbeing/
https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-staying-at-home-tips/
https://www.mentalhealth.org.nz/assets/5-ways-toolkit/Five-Ways-to-Wellbeing-at-Worknew.pdf
https://www.healthyyoungmindsinherts.org.uk/young-people/help-yourself-10-ways-boost-your-emotional-wellbeing-and-mental-health
https://familydoctor.org/mental-health-keeping-your-emotional-health/
https://www.thinkmentalhealthwa.com.au/about-mental-health-wellbeing/ways-to-look-after-your-mental-health/
https://www.un.org/en/coronavirus/wellness

Advertisement