Introduction
In the long list of diseases related to the upper digestive tract and their associated symptoms, the most important is indigestion. Indigestion is a very broad term that covers a wide range of conditions,
such as excessive acid production (hyperacidity) and overactivity of the stomach, which is seen in diseases like peptic ulcer and gastritis, and the exact opposite condition is hypoactivity and low acid production (hypoacidity) of the stomach, which causes symptoms like heaviness in the stomach, gas and vomiting.
Both these extremes of the disorder are characterised by a state of disharmony or imbalance in the functioning of the gastric wall and its secretory capacities, which is called indigestion or dyspepsia.
Indigestion – Symptoms and Causes
Symptoms-
Generally, the symptoms of indigestion are burning sensation in the stomach and chest, headache, heaviness in the stomach, irregularity of bowel movements, cold feet, weak pulse and inability to walk in chronic patients.
In long-term sufferers, symptoms like dry hacking cough, intermittent mild fever, feeling of palpitations and irritability can be seen.
Causes-
All digestive diseases can have many causes,
such as mental or emotional agitation, the habit of swallowing air, and swallowing food.
There are other main causes of indigestion. Lack of mineral salts in food, consumption of highly refined substances like refined flour or sugar in large quantities, drinking water with food, eating in a hurry at irregular times, eating late at night, consumption of canned spicy food, eating without chewing properly and drinking cold and ice-containing drinks etc.
As a result of all these, the digestive power weakens and the affected person becomes incapable of digesting even those essential substances which are required by his body.
Yogic Management of Indigestion
The following yogic activities are especially useful for diseases of the upper tract and their daily practice will make the digestive system as efficient as before very soon.
Asanas-
The Vata-protective asanas of the Pawan Muktasana group (part-2) should be practiced every morning. After every meal, sit in Vajrasana for at least 10 minutes. This asana is helpful in smooth functioning of the digestive process.
Pranayama-
Practice 10 cycles of Nadi Shodhan Pranayama every morning and after a few days, practice stage 3. Bhastrika Pranayama should also be done, gradually increasing the number, do 5 cycles of 50 breaths.
Bandha-
Include Jalandhar, Moola and Uddiyana Bandhas with Pranayama.
Shatkriya-
Practice Neti, Kunjal, Vyaghrakriya and Agnisar Kriya, Laghu Shankhaprakshalan at least once a week.
Relaxation-
Practice Yoganidra every day in the afternoon or evening, after the asanas, rest in Shavasana and do 100 repetitions of abdominal breathing or Yogic breathing.
Meditation-
Sit in Padmasana or Vajrasana and try to concentrate on the movement of breath in the navel area.
Diet tips for Indigestion
Food- It is best to consume simple, nutritious and easily digestible food items. Avoid heavy, spicy and pungent food items, sweets, cakes, items made of refined flour etc., which not only put pressure on the digestive system but also disturb the acid production in the stomach. Food should be fresh, natural, which includes boiled vegetables. Khichdi and milk can be consumed.
Coffee and tea consumption should be minimized. Alcohol and cigarettes only increase the negative effects.
Fasting- This is a very good way of getting rid of indigestion and getting rid of it and makes the sufferer immediately realize that wrong eating habits are the root cause of all troubles. Yoga recommends fasting once a week.
Does walking help indigestion?
Yes, walking can help with indigestion by aiding digestion and moving gas through your system. It can also promote relaxation, which can alleviate symptoms of indigestion.
Important
Try to increase self-awareness while eating, this is a basic yogic practice. Strictly follow the fixed time of eating and do not eat anything in between the main meals. Eat slowly, chewing food well and do not be under pressure to finish quickly. Instead of stuffing food unconsciously, eat each bite with pleasure, taking more juice.
While eating, there should always be more breath flow from the right nostril, this increases the amount of secretion of digestive juices.
Whenever you are stressed, excited or agitated, do not sit down to eat. For proper digestion, it is necessary that the whole consciousness is focused on that task only and the body and mind are calm. If the mind is tense or engrossed in itself, the digestive energy will not be awakened and you will complain of indigestion. If you are tense while sitting down to eat, it would be better if you practice relaxation by lying down in shavasana for 10 minutes, and then sit down to eat.
Do not eat late at night, otherwise you will not be able to sleep properly due to indigestion and nightmares. Eat light food before sunset and if you wish, you can take warm milk before sleeping.
Frequently Asked Questions
Can yoga cure indigestion?
Yoga can help alleviate indigestion by reducing stress, improving digestion, and promoting relaxation. Certain yoga poses, such as twists and forward bends, can massage the digestive organs and improve circulation in the abdominal area, which may aid in digestion and relieve symptoms of indigestion.
Which asanas are best for indigestion?
Several yoga asanas (poses) can help alleviate indigestion by stimulating digestion, improving circulation, and reducing stress. Here are some effective ones: Ardha Matsyendrasana, Paschimottanasana, Pawanmuktasana, Supta Matsyendrasana, Bhujangasana, Marjaryasana.
Can pranayama cure indigestion?
Pranayama, a set of breathing exercises in yoga, may help improve digestion indirectly by reducing stress and promoting relaxation, which can have a positive impact on digestive function.
Can Kapalbhati cure indigestion?
Kapalabhati, a dynamic breathing technique in yoga, can potentially help alleviate indigestion by increasing abdominal muscle activity, stimulating digestion, and promoting relaxation.
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