It almost sounds like the title of some bizarre story, but stay with me!
I often meet people with challenges around IBS, constipation, and other (sometimes very severe) gastric problems. The food we eat, and our habits in terms of nutrition and consumption are not very well informed. Culturally, we seem unaware of how to manage our gut health. People will often depend on gastric medication to relieve pain. This is unfortunate as there are some relatively simple ways to support gut health through minor lifestyle changes.
Mind-Body Connection
The gut and brain are constantly communicating with each other via a connection called the gut-brain axis. This powerful two-way communication pathway is via a nerve called the vagus nerve and is the reason that sometimes when stressed, this can impact the functioning of your gut.
Improving gut health has much to do with what you put into your body, but that’s not the only part of the puzzle. Your lifestyle, busy days, stress or anxiety can also impact your gut's behaviour.
For example, one study looking at a group of people with IBS found that practising Hatha yoga twice a week gave equal benefits to the low FODMAP diet (a diet often prescribed to those with IBS) in improving gut symptoms, with 80% of people reporting significant improvement to their symptoms. You can see the full report here via the Gastrointestinal Society.
How does it work?
Pranayama (breathing)
Breathing is at the core of yoga and activates the 'rest and digest' (parasympathetic) nervous system.
This can help reduce stress, which is a known trigger for IBS symptoms. Stress reduction can potentially alleviate some of the discomfort associated with digestive issues.
Asana (physical movement)
Stretching and compression can help with trapped gas. Contracting and massaging the abdominal muscles can stimulate the digestive organs, including the stomach, liver, and intestines. This increased movement may aid in the digestion and absorption of food.
Improved circulation can promote the efficient functioning of the digestive system, potentially reducing issues like constipation.
Mindfulness
Yoga is about focusing on the present moment and learning to embrace uncomfortable feelings in the body, which can also be applied when you have tummy aches and pains.
Increased awareness of the abdominal region and the physical body as a whole. This heightened awareness will often lead to better mindfulness of diet and eating habits, potentially reducing triggers for digestive problems like IBS.
Relaxation:
Activating the parasympathetic nervous system helps us to relax, improving the connection between the gut and brain.
What's the big deal about gut health anyway?
Gut health is crucial for overall well-being because the gastrointestinal (GI) tract is central to various physiological functions. The gut is not just responsible for digestion; it also influences many aspects of our health, including the immune system, mental health, and even the regulation of certain hormones. Here are just a few of the reasons why gut health is considered important:
1. Digestion and Nutrient Absorption: The primary function of the gut is to break down food, absorb nutrients, and eliminate waste. A healthy gut ensures efficient digestion and absorption of essential nutrients, such as vitamins and minerals, which are vital for overall health.
2. Immune System Support: The gut houses a significant portion of the immune system. A well-functioning gut helps protect against harmful pathogens and promotes the development of a balanced immune response. This can help prevent infections and various autoimmune conditions.
3. Microbiome Balance: The gut is home to a vast community of microorganisms, collectively known as the microbiome. This includes bacteria, viruses, fungi, and other microbes. Maintaining a diverse and balanced microbiome is associated with better health, as these microorganisms play a role in digestion, nutrient production, and protection against harmful invaders.
4. Mood and Mental Health: The gut and the brain are connected through the gut-brain axis. The gut produces neurotransmitters and communicates with the brain, influencing mood, stress levels, and cognitive function. Imbalances in the gut microbiome have been linked to mental health disorders such as anxiety and depression.
5. Weight Regulation: Some studies suggest that the composition of the gut microbiome may influence weight and metabolism. An imbalance in gut bacteria has been associated with conditions like obesity and metabolic syndrome.
6. Inflammation Control: A healthy gut helps regulate inflammation in the body. Chronic inflammation is linked to various health issues, including inflammatory bowel diseases (IBD), autoimmune disorders, and chronic conditions like heart disease.
7. Hormone Regulation: The gut is involved in the synthesis and regulation of certain hormones, including those that influence appetite and satiety. Imbalances in gut health can potentially contribute to hormonal disruptions and metabolic issues.
Summing Up
It is essential to say that while some individuals may find relief from digestive issues through yoga practices, others may not experience significant benefits. Digestive problems like IBS are complex and can have various causes, including dietary factors, stress, and underlying medical conditions. It's essential to consult with a healthcare provider to determine the most appropriate and evidence-based treatment approach for your specific digestive issues.
Yoga practices can complement conventional medical treatments but should not replace them for severe medical conditions. Finally, nutrition is so essential when it comes to gut health. Eat well to be well.
Some recommended reading:
Ultra-Processed People by Chris Van Tulleken
The Diet Myth by Tim Spector
Gut Garden by Katie Brosnan
Podcasts:
The Zoe Podcast
Gutology
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