Digestive health goes far beyond the functioning of the stomach and directly influences immunity, metabolism, nutrient absorption and general well-being. When there are changes in this system, the impacts can affect not only digestion, but also quality of life and even emotional health.

According to Dr. Raphael Gomes, doctor and professor of Gastroenterology at Afya Centro Universitário Itaperuna, the digestive system performs essential functions for the entire organism. “It is responsible for the digestion and absorption of nutrients, vitamins, minerals and water, essential for energy production, growth, tissue repair and maintenance of vital functions”, he explains.

He also highlights that the intestine, the largest organ in the system, plays an important role in the functioning of the immune system. “A large part of the body’s defense cells are related to the gastrointestinal. Furthermore, the intestinal microbiota helps protect against harmful microorganisms and maintain the body’s balance,” he says.

Warning signs of digestive problems

According to Dr. Raphael Gomes, among the main warning signs of digestive problems are frequent abdominal pain, heartburn, reflux, excess gas, abdominal bloating, persistent diarrhea or constipation, nausea, difficulty swallowing, blood in the stool and weight loss without an apparent cause.

According to the professor, many people end up normalizing these symptoms and delay seeking specialized help. “Early diagnosis is essential to avoid complications and identify diseases in their early stages”, he warns.

In this sense, exams such as upper digestive endoscopy, colonoscopy, laboratory tests, ultrasound abdominal and tests for food intolerances can help in the investigation of gastrointestinal changes. “Colonoscopy even plays an important role in preventing colorectal cancer, especially from the age of 45 or earlier in people with risk factors and a family history”, he highlights.

Relationship between digestive health and mental health

In addition to digestive functions, the intestine has also attracted scientific attention due to its strong connection with the brain. The organ has millions of neurons and maintains constant communication with the central nervous system through the so-called brain-gut axis.

According to Dr. Mariana Ramos, professor of Psychology at Afya Centro Universitário Itaperuna, emotions and intestinal functioning are directly linked. “Situations of anxiety, stress and emotional suffering can trigger gastrointestinal symptoms, such as abdominal pain, diarrhea, constipation, nausea and digestive discomfort”, he explains.

The expert states that this relationship is bidirectional. In the same way that emotions affect the intestine, intestinal changes they can also impact mood and mental health. She highlights that the intestinal microbiota, for example, participates in the production and regulation of important substances related to emotional well-being. In this sense, when there is an intestinal imbalance, irritability, fatigue, worsening of anxiety, mood changes and even depressive symptoms may appear.

Furthermore, the intestine is also known as the “second brain” because it is related to the production of important neurotransmitters for the body. “A large part of serotonin, a neurotransmitter linked to mood, pleasure and well-being, is produced in the intestine. Therefore, taking care of your diet, sleep and emotional health is also a way of taking care of your digestive health”, highlights the professor.

Daily habits that help improve digestive health

Small changes to your routine can make a difference in bowel function, digestion and body balance as a whole. See some habits that can help strengthen digestive health on a daily basis!

1. Maintain a balanced diet rich in fiber

Regularly consuming fruits, vegetables, legumes, whole grains and seeds helps with bowel function and digestion.

2. Drink plenty of water throughout the day

Adequate hydration promotes digestion, aids in the absorption of nutrients and contributes to good intestinal function.

3. Practice physical activity regularly

Exercise helps with intestinal motility, stimulates metabolism and contributes to the body’s balance.

4. Reduce consumption of ultra-processed foods

Avoiding excess industrialized, fatty and sugar-rich products can reduce inflammation and digestive discomfort.

5. Avoid excess alcohol, caffeine and cigarettes

These habits can irritate the digestive system and harm the bowel function.

6. Chew food slowly and eat calmly

Eating leisurely meals facilitates digestion and reduces symptoms such as heartburn, reflux and feelings of fullness.

7. Maintain regular meal times

Having an organized eating routine helps the body function in a more balanced way.

8. Avoid overeating, especially at night

Eating very heavy meals at night can cause digestive discomfort and affect your sleep.

9. Control stress and take care of emotional health

Anxiety, stress and mental overload directly impact the intestine and can trigger gastrointestinal symptoms.

10. Prioritize quality sleep, rest and leisure time

Maintaining a healthy routine, with breaks and adequate rest, contributes to the balance between intestine and mental health.

11. Avoid self-medication and undergo medical monitoring.

Frequent use of laxatives, anti-inflammatories and heartburn medications without guidance can pose risks. Preventive consultations and exams help in the early identification of digestive problems.

By Beatriz Felicio