One of those things that almost everyone has experienced at one time or another: an uneasy feeling of fullness or discomfort during or after eating, a burning sensation in the upper stomach, bloating, nausea or overall feeling of food "not being in the stomach. Some people find it a nuisance at times. To those who have poor digestion or a slow metabolism, it becomes a part of their everyday existence. The point is, however, that the causes of indigestion are typically known, and many are under your control.
This article examines some of the most common causes of indigestion, the everyday triggers which are likely to trigger it and some practical steps to avoid indigestion, not the least of which is what Ayurveda has long known about digestive strength.
What Is Indigestion?
Indigestion (dyspepsia) is not a disease itself, but a collection of symptoms indicating that digestion is not functioning as well as it should. Symptoms usually consist of pain or discomfort in the upper abdomen, early satiety during a meal, feeling full a long time after eating, bloating, flatulence, nausea, and lastly a burning sensation. The symptoms may be similar to other digestive complaints such as acidity and gas, so it's not easy to know what is going on without examining patterns, such as what you ate and how you ate it.
The following are some common foods that tend to lead to indigestion.
Many individuals think that the causes of indigestion are not so much what they eat as how they eat it:
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Too fast eating: Poor chewing of food and swallowing excess air leads to an undue strain on the stomach.
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Overeating: Eating too much can cause the stomach to become distended and digesting food too slowly, which raises the risk of feeling full, getting bloated and having reflux.
Skipping meals, or eating meals at irregular times can throw off the normal digestive secretions.
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Late night eating: The digestion process slows down during the evening and having a heavy meal late can lead people to feel uneasy well into the night.
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Stressed or distracted eating: As with many things, consistency is important when it comes to eating well, and eating at your desk, while you're arguing, or while you're reading on your phone can affect digestion.
Food and Drink Triggers
Some foods and beverages are recognized to cause indigestion in many people, but some are more likely to cause it than others:
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Fried and fatty foods: These are more likely to remain in the stomach for a longer period of time, and can cause discomfort for a longer period.
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Heavy spice: Heavy spice may be irritating to the lining of the stomach and may cause some people to experience a burning or discomfort sensation.
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Caffeine and alcohol: Both may cause stomach irritation and can relax the muscle that separates the stomach and esophagus, causing symptoms of reflux.
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Carbonated drinks: These create gas in the digestive system, which may cause bloating and belching.
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Acidic foods: Citrus, tomatoes and similar foods are acidic, and can cause discomfort for sensitive individuals.
Poor digestion can be attributed to lifestyle factors.
In addition to the food, a few every day life habits may contribute to recurrent indigestion:
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Chronic stress: The gut and nervous system are closely interlinked, and chronic stress has an impact on gut motility, sensitivity and digestive function.
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Lack of normal sleep: Inadequate sleep or irregular sleep patterns can affect hormones that affect appetite and digestion.
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Sitting too long: Sedentary lifestyle can slow down digestive motion and lead to slow digestion and slow metabolism.
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Smoking: Smoking causes digestion discomfort and reflux symptoms.
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Some painkillers: Some commonly used medicines, such as some painkillers, can irritate the stomach. If the medication is suspected to be a cause, consult your doctor before discontinuing the medication.
The Ayurvedic perspective is that low Agni and poor digestion are to blame.
According to ayurveda indigestion is viewed as agni, or digestive fire. Food is broken down with agni and nutrients absorbed when agni is strong and balanced. If weak and irregular, digestion is slow and the residue is not fully digested, causing ama to form which is said to cause heaviness, bloating, fatigue and low metabolism.
Disordered eating, overeating, eating too much of heavy or cold food, eating during emotional disturbances or stress and suppression of natural urges are some of the factors that weaken agni, according to Ayurveda. This framework is helpful because it helps to move beyond the symptom management paradigm into a paradigm that builds digestion, particularly for individuals with weak digestion.
Indigestion can be prevented as follows.
Since the reasons for indigestion are for the most part related to habit, prevention generally involves frequent, sensible changes:
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Take your time and chew your food thoroughly: This will help your digestion to jump start and will minimize swallowed air.
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Portions should be moderate: Eating should be done in order to feel a little full, not hungry.
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Eat at set times: A consistent feeding schedule helps to keep digestion on track.
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Have a lighter, earlier dinner: Try to have at least two hours between your last meal and bedtime.
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Find and reduce the personal triggers: It can take a few weeks to a month to notice any trends, and keeping a simple food diary can help.
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Feel stress: Take a walk, practice breathing exercises, or just eat without distractions!
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Move your body: Taking a short walk after eating will help with digestive movement.
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Try using digestive spices in your food: Ginger, cumin, fennel, and ajwain are spices which have a long history of use for digestion.
If one desires the constant support of herbs as well as these habits, then a well-made Ayurvedic digestive tonic can be helpful. The digestive wellness range is based on traditional herbs that have a beneficial effect on digestive strength; it is most beneficial when used in conjunction with the above daily habits, not in lieu of them.
If you experience indigestion symptoms, you should seek medical help.
It is normal to experience indigestion occasionally, and this can rarely be treated at home, but there are times when it is not suitable. If symptoms start for the first time at an older age or if a person develops indigestion along with unexplained weight loss, recurrent vomiting, dysphagia (difficulty swallowing), black or bloody stools, persistent pain, a doctor should be seen promptly. Get immediate medical attention for severe chest pain that radiates down the arm, jaw or back, shortness of breath or sweating as these may indicate a heart issue not indigestion.
Conclusion
Indigestion is typically caused by a combination of dietary triggers, stress, lifestyle and eating habits and it's possible to find most of these causes with regular daily changes. If you have a weak digestion or slow metabolism, eating slowly, keeping portions moderate, maintaining regular meal times and supporting digestive strength as per Ayurveda can make a big difference. These are all good habits to have, and in combination with a transparent brand like Varah, they can be complemented with quality herbal support, but if symptoms persist or are severe, it's always worth getting medical help.
Frequently Asked Questions
Q: What is the most common cause of indigestion?
A: A few of the most common causes include eating too quickly, eating too much, eating too rich or fatty a meal, stress, and irregular meal schedules.
Q: Does indigestion equal acidity?
A: They share common areas but don't coincide exactly. The terms acidity and acid reflux, and indigestion, fullness, bloating, nausea, and discomfort in the upper abdomen.
Q: Can stress really cause indigestion?
A: Yes. The gut and the nervous system are intimately linked, so stress can have an impact on digestion and make symptoms more apparent.
Q: How long should indigestion last?
A: If indigestion occurs occasionally, it will pass in a few hours. If it frequently occurs or persists for several days, it's a good idea to talk to a doctor.
