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Nonulcer dyspepsia (indigestion)

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From MayoClinic.com


Maintaining a healthy lifestyle can often prevent nonulcer dyspepsia. The following lifestyle modifications may help alleviate your signs and symptoms:


  • Eat smaller, more frequent meals. Having an empty stomach can sometimes produce signs and symptoms similar to those of nonulcer dyspepsia. Nothing but acid in your stomach may make you feel sick. Try eating a small snack, such as a cracker or a piece of fruit. Avoid skipping meals. Avoid large meals and overeating. Eat smaller meals more frequently.

  • Avoid trigger foods. Some foods may trigger the signs and symptoms of nonulcer dyspepsia, such as fatty and spicy foods, carbonated beverages, caffeine and alcohol. Avoid consuming more than three caffeinated beverages a day.

  • Chew your food slowly and thoroughly. Allow time for leisurely meals.

  • Limit beverages during meals. If you feel full early on during the meal, restrict your intake of beverages.

  • Take steps to avoid excessive air. To reduce excess gas and belching, refrain from activities that result in excessive air swallowing, such as smoking, eating rapidly, chewing gum and drinking carbonated beverages.

  • Don't lie down right after a meal. Wait to lie down until at least two hours after eating.

  • Maintain a healthy weight. Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus.


  • Create a calm environment at mealtime. This may help relieve stress-related dyspepsia.

  • Identify current stressors in your life. Learn how to manage your stress by exercising and listening to soothing music.

  • Learn and practice relaxation techniques. These may include relaxed breathing, meditation, yoga, and progressive muscle relaxation.

  • Pursue relaxing activities. Spend time doing things you enjoy, such as hobbies or sports.


  • Find the right mix. Balance your rest and activity.

  • Try to have a bedtime routine. When possible, go to bed and get up at the same times each day.

  • Sleep only as much as you need. Get enough sleep so that you feel refreshed, but avoid getting too much sleep.

  • Take time each day to relax. Find a few minutes just for you.

  • Pace yourself. Don't try doing too much at one time.


  • Talk to your doctor. Get your doctor's advice before beginning a new exercise routine.

  • Take it easy at first. Start your exercise program gradually.

  • Get regular physical activity. Aim for at least 30 to 60 minutes of physical activity on most days of the week to achieve and maintain a healthy weight and reduce your risk of many chronic diseases.

  • Don't exercise immediately after eating. Give your stomach time to settle.

Coping skills

Living with nonulcer dyspepsia can be challenging. In addition to dealing with frequent abdominal discomfort, other areas of your life also may be affected. Ultimately, your condition may interfere with your interaction with friends and family, your productivity at work, and the overall quality of your life. Talk to your friends and family about your condition. Socializing is often centered on food, and the understanding and support of those around you can help you better cope with the effects of nonulcer dyspepsia and your efforts to prevent it.



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