Core Points - The article discusses five habits that are detrimental to stomach health and provides recommendations for maintaining a healthy stomach. Group 1: Harmful Habits - High salt intake can irritate the gastric mucosa and increase the risk of gastritis and stomach cancer. It is recommended to limit salt intake to 5 grams per day [3][4]. - High sugar consumption can disrupt gut microbiota balance and increase the risk of gastroesophageal reflux disease (GERD). The recommended daily sugar intake is no more than 25 grams [5][7]. - Smoking and drinking alcohol can lead to GERD and are associated with an increased risk of stomach cancer. It is advised to limit alcohol intake to no more than 15 grams per day [8][10]. - Poor dietary hygiene can lead to Helicobacter pylori infection, which is linked to various gastric diseases. Maintaining cleanliness and regular disinfection of utensils is recommended [10][11]. - Long-term use of certain medications, such as aspirin and ibuprofen, can damage the gastric mucosa. Consulting a doctor before taking medications is advised [12][13]. Group 2: Recommendations for Stomach Health - Consuming fresh fruits and vegetables can provide essential nutrients and antioxidants that help reduce inflammation and lower stomach cancer risk. Eating fruits at least three times a week can reduce stomach cancer risk by 62% [15][16]. - Regular consumption of soy products, which contain isoflavones, may help prevent stomach cancer [16]. - Controlling portion sizes and chewing food thoroughly can reduce the burden on the stomach [17]. - Maintaining a healthy weight is crucial, as obesity is a risk factor for stomach cancer. A Body Mass Index (BMI) of 24 or higher is considered overweight [18]. - Regular health check-ups are important, especially for those with a family history of Helicobacter pylori infection [19].

Core Viewpoint - The article emphasizes the importance of dietary habits and lifestyle choices in maintaining gastric health, highlighting specific foods and behaviors that can harm the stomach and offering recommendations for protection. Group 1: Foods to Avoid - High-salt foods can irritate the gastric mucosa and increase the risk of gastritis and potentially gastric cancer, with a recommendation to limit salt intake to under 5 grams per day [4] - High-sugar foods can disrupt gut microbiota balance and are linked to functional dyspepsia, with a suggested daily sugar limit of 25 grams [6][5] - Smoking and drinking alcohol can lead to gastroesophageal reflux disease and are associated with an increased risk of gastric cancer; it is advised to limit alcohol intake to no more than 15 grams per day [7][9] - Poor dietary hygiene can lead to Helicobacter pylori infection, a significant factor in various gastric diseases, with recommendations for proper handwashing and food safety practices [9] - Certain medications, such as aspirin and ibuprofen, can damage the gastric mucosa, and it is advised to consult a doctor before use [10] Group 2: Recommendations for Gastric Health - Increasing the intake of fresh fruits and vegetables can provide essential nutrients and antioxidants that protect gastric health, with a recommendation to fill half of each meal with vegetables [12] - Regular consumption of soy products is beneficial due to the presence of isoflavones that may induce apoptosis in gastric cancer cells [14] - Eating in moderation and chewing food thoroughly can help reduce gastric burden, with a suggestion to eat until 70-80% full [15] - Maintaining a healthy weight is crucial, as obesity is linked to an increased risk of gastric cancer; BMI should be monitored, with specific thresholds for overweight and obesity provided [16]