What affects digestion?
The speed and efficiency of digestion depend on several factors, such as:
- movement and physical activity,
- production of digestive enzymes,
- type of food consumed (including fat or fibre),
- hydration,
- or even... the amount of stress we experience.
It goes without saying that after eating a lot of stodgy food (as is usually the case at the Christmas table), you won’t feel the same as after a light snack. However, it is advisable to prepare for the Christmas feast even before the family gathering begins. This can be done, among others, with herbal infusions – a tea of mint, chamomile or ginger drunk before eating (but also after) can help digest stodgy food.
Read also: “5 Herbal Infusions That Act as Energy Drinks”
We can achieve a similar effect by having a drink of apple cider vinegar before the meal – dissolve one tablespoon of apple cider vinegar in half a glass of warm water and drink it, preferably through a straw, so that the acidic drink does not come into contact with tooth enamel.
Another method for improving digestion, which is worth using even a few weeks before the planned feast, is probiotic supplementation. Probiotic bacteria have a major impact on digestive processes – the better the condition of the intestinal microbiota, the fewer problems with digestion, bloating or constipation.
Digestion and physical activity
Physical activity benefits all of our body’s systems, including the digestive system. Playing sports improves blood circulation throughout the body, which is essential for the efficient use of nutrients from food.
During physical activity, breathing is deeper, and this causes the diaphragm, the body’s main respiratory muscle, to work more intensively. The diaphragm has many functions, and in addition to participating in respiratory processes, it also physically “massages” the organs underneath it in the abdominal cavity, which aids the peristaltic movements of the digestive tract.
Simply moving the abdomen has a positive effect on peristalsis and digestive processes. There’s a reason we tend to massage our stomachs after overeating – we instinctively know it will bring relief. However, the abdominal cavity does not need to be moved by massage alone – any movement involving this region of the body will have a positive effect on the digestive system.
Best exercises for improving digestion
1. Cradle
Drawing the knees to the chest is a well-known and highly effective method for getting rid of persistent bloating. It is even used in the care of newborns who are troubled by colic.
Procedure:
Lie on your back, then draw your knees to the chest and embrace them with your arms. Stay in this position for a while (even a minute or two). If you feel like it, you can gently (like a cradle) rock from side to side. NOTE: this exercise can cause uncontrolled release of accumulated gases from the digestive tract – it is better to find a secluded place to perform it.
2. Torso rotation
Torso rotation can be performed in many configurations: standing, sitting and lying down. In my opinion, the latter version is the most intense and allows you to use the full potential of this exercise.
Procedure:
Lie on your back, placing your arms perpendicular to the body, then lift your right leg vertically and bend it at the knee to a right angle. With your left hand, put your right leg over the left side of the body so that your knee touches the floor. Turn your chest to the right so that your head is looking behind your right hand. Stay in this position for about a minute, then repeat the same on the other side.
3. Deep squat
Before mankind invented the toilet, the deep squat position had been the one in which people satisfied their physiological needs. Proper positioning of the lower gastrointestinal tract provides relief from bloating and helps release accumulated gas.
Procedure:
Position your feet a little wider than hip-width apart, pointing the toes gently outward. Then perform a squat all the way to the ground so that your hips are at the level of your ankles. Bring your palms together at chest level and position your elbows so that they push outward from the inside of your knees. The back may be slightly rounded. Stay in the position for at least a minute.
4. Torso rotation in one-legged kneeling
This is another version of the rotation from item two above, in which the space of the lower abdomen is further stretched.
Procedure:
Perform a far lunge on the right leg so that the right knee is directly over the ankle. Place both palms on the inside of your right foot, then put your left knee on the ground. Alternately pull your right and left hand off the ground, pointing the detached hand upward, performing full rotation in the thoracic spine. Hold the end position (with your hand up) for several seconds. Do 10-12 repetitions for each side.
5. Upward-facing dog pose
This exercise is a standard part of yoga practice, which stretches the abdominal muscles and improves the organs that are located in the abdominal cavity.
Procedure:
Lie on your stomach, place the feet hip-width apart and point your toes. Place your palms against the lower ribs and draw your elbows to the body. Next, straighten your arms so that the wrists are under your shoulders and lift your torso at the same time. The legs should be a few centimetres above the floor, resting on the top of the feet. Remain in the position for 30-60 seconds.
6. (Glute) bridge
The bridge is another exercise to increase abdominal space. If the standard version of the bridge, based only on hands and feet, is too difficult for you, you can start with the so-called glute bridge, slowly increasing the difficulty and moving to the full position.
Procedure:
Lie on your back and bend your legs at the knees, resting your feet on the floor. Keeping your arms placed along the body, lift your hips upward, tensing the buttocks. Lift your hips until the torso, hips and knees form one even line (avoid lifting your hips too high). Hold the position for about 30 seconds, rest a moment, then repeat a few more times.
You can use the above exercises both on an ad hoc basis – as an aid to situations of high stress on the digestive system – and on a regular basis – as an integral part of your training for the prevention of digestive complaints.
Read also: “Yoga for a Flat Stomach – 4 Simple Asanas for Everyone”.
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References:
1. Moses FM. The effect of exercise on the gastrointestinal tract. Sports Med. 1990.
2. Eherer AJ, Netolitzky F, Högenauer C, Puschnig G, Hinterleitner TA, Scheidl S, Kraxner W, Krejs GJ, Hoffmann KM. Positive effect of abdominal breathing exercise on gastroesophageal reflux disease: a randomized, controlled study. Am J Gastroenterol. 2012.
3. Johannesson, Elisabet & Simren, Magnus & Strid, Hans & Bajor, Antal & Sadik, Riadh. (2011). Physical Activity Improves Symptoms in Irritable Bowel Syndrome: A Randomized Controlled Trial. The American journal of gastroenterology.