Everyone has experienced stomach discomfort to some degree or another. Oftentimes the cause is quite obvious; you had too much to eat, you ate too quickly, or perhaps it was a spicy and greasy meal that your body just isn’t used to! The key here is that it’s okay and likely more manageable to experience this once in a while. But what can you do when upper digestive concerns are regular, everyday occurrences?
Luckily, there are many natural diet and lifestyle suggestions to improve your stomach pains, bloating, burping, feelings of early fullness after eating, heartburn or nausea. Medically, many of these symptoms are bundled into a term known as “functional dyspepsia”. Not all of them will work for every person, but it can start to get you thinking about what is causing your discomfort:
- Stress Management: it may seem odd for this to top the list of suggestions for upper digestive concerns, but stress can shut down your parasympathetic nervous system activity. The parasympathetic nervous system is responsible for “rest and digest” processes like secretion of digestive enzymes and the gentle movement of food through the stomach. Moreover, stress can lead to inflammation and damage to the stomach lining (…ever heard of a stress ulcer?!). Whether it’s yoga, deep breathing or regular exercise – find what works for you and develop some routines.
- Avoid Food Triggers: The most commonly associated dietary triggers for heartburn include tomato-based foods, chocolate, spicy foods and citrus. But for some people alcohol or coffee are the most offensive items. And when it comes to indigestion, ‘heavier’ foods like animal proteins, as well as fried/greasy fast foods, can be the problem. The key is to pay attention and track your symptoms. A simple food diary is a good place to start!
- Use Carminative and Demulcent Herbs: Carminatives are better for those experiencing indigestion as they help to move food contents through the GI tract. Examples of these herbs include peppermint, chamomile, fennel and ginger. Demulcents, on the other hand, are better for those experiencing pain and heartburn, because they help to soothe the lining of the stomach and digestive tract. These herbs would include licorice, slippery elm, aloe vera and marshmallow root. The best part about all of these herbs is that they can be consumed as a gentle tea!
- Try Digestive Enzymes: In some circumstances of indigestion or heartburn, the body is simply not producing enough enzymes to break down food as it enters the stomach. If protein is the issue, HCl and pepsin are more indicated or likely to be helpful. In general, a broad spectrum blend is a simple and safe place to start. Apple cider vinegar and bitter herbs such as gentian can also be helpful for stimulating the body’s own enzyme production.
Have you tried some or all of these suggestions without success? Digestive health is complicated and sometimes intertwined with other body systems. Often we need more information in the form of blood tests or stool tests to help us uncover the actual digestive imbalance. Dealing with a qualified and well-experienced practitioner to help guide you through your symptoms and possible treatments may help to improve your gut health sooner. Check out “A Quick Overview of Available Lab Tests for Digestive Health” for more information on lab testing options or speak with a Sprout Wellness clinic practitioner to learn more.
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