Calm your mind and stomach with an easy workout


OUR LIFESTYLE produces tremendous stress, and the gut does not hesitate to rise to rebellion.

The gastrointestinal tract has its own nervous system that is in constant communication with the brain. Messages from the brain to the stomach and vice versa pass through the circulatory nerve.

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When excited, many feel butterflies in their stomachs, but those with irritable bowel syndrome are more sensitive to the body’s stress response – as if the stomach had an entire sparrow.

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Specialist in internal medicine and gastroenterology Markku Hillilä finds out that people with functional stomach problems feel pain more sensitively than others and stress lowers the pain threshold.

– Stress causes the abdominal muscles to contract and the digestion of the meal slows down. But when there is a rush all the time, many people no longer have time to notice these feelings.

Deep breathing relieves stress

Quick help to relieve stress is deep breathing. It turns on the parasympathetic or soothing gear of the circulatory nerve.

  1. Inhale through the nose and exhale through the mouth.
  2. Calm your breathing band for about 5 to 7 breaths per minute.
  3. Continue for 5-10 minutes.

Meal rhythm to support digestion

The sympathetic shift that raises the state of excitability of the circulatory nerve is triggered not only by mental stress but also by overloading the abdomen.

The irritable bowel is so closely linked to the overgrowth of the small intestinal bacteria, or SIBO, that it is almost impossible to distinguish between them. In SIBO, the wavy movement that cleans the gut does not work properly.

The intestinal wash program lasts about two hours and stops automatically. Therefore, it is a good idea to take at least three hour breaks between meals and avoid snacking.

Attitude and lifestyle to blame

Relaxation and meditation exercises can effectively soothe both the stomach and the mind.

In addition, you should strive for a healthy lifestyle whenever possible. For stomach-sickness, regular working hours would be a better option than shift work, but if that is not possible, you should otherwise try to calm down and rhythmize your activities.

Research has also provided cognitive behavioral therapy. Lancet Gastroenterology and Hepatology A study published in the journal reports that even telephone or online therapy works well in the treatment of IBS patients.

Experts: Markku Hillilä, specialist in internal medicine and gastroenterology, Aava. Leena Putkonen, nutrition therapist. Reijo Laatikainen, nutrition therapist.

This article appeared in Good Health. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service


Source: Hyvä Terveys by www.hyvaterveys.fi.

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