Indigestion or an upset stomach – which is not surprisingly very common over the Christmas period with so much rich food on offer – happens when your body struggles to break down food and digest it properly. Although it is described by medical experts as dyspepsia it is important to understand that it is not a disease or medical condition rather a collection of symptoms that differ from person to person. It generally describes discomfort or a burning feeling in the stomach, often accompanied by nausea, bloating, flatulence, cramps, constipation and diarrhoea. Indigestion may also cause heartburn due to stomach acid reflux, which can leave a bitter taste in the mouth and irritate the oesophagus (food pipe). These symptoms may come and go or they may be constant lasting for a few days or more. In most cases indigestion is not a serious health disorder, although it is a warning sign that your diet and lifestyle are not as healthy as it could and positive changes need to be made.

Indigestion does have a number of causes but most digestive upsets can be traced to the type of food you have eaten and the way you have eaten it. Listed below are the most common causes of indigestion:

 

·    Eating too fast

·    Eating too much

·    Drinking lots of fizzy drinks

·    Drinking too much alcohol

·    Drinking too much coffee or tea

·    Eating spicy and high fat foods, like chocolate

·    Drinking lots of liquids with meals, which dilutes the digestive fluids and makes it harder for food to be digested

·    Smoking

·    Eating when you are under stress

·    Anxiety and pent up feelings

·    Excess weight, which puts pressure on your stomach and can cause indigestion and stomach acid reflex

·    Medications that can irritate the stomach lining, such as aspirin, ibuprofen and antibiotics

 

Persistent indigestion should never be ignored because it could be a sign of a more serious digestive disorder such as peptic ulcers, gastritis, gallstones and stomach cancer. Heartburn occurs when stomach acid backs up into the oesophagus, known as acid reflux and it is often accompanied by a burning sensation in the upper abdomen, nausea and bad breath. Peptic ulcers are open sores on the lining of the stomach that can cause a great deal of pain. They can be caused by bacteria but are also caused by smoking, regular use of aspirins and too much caffeine, alcohol and stress. Gastritis is an inflammation of the stomach linking which can cause a burning pain in the stomach and it too can be aggravated by regular use of aspirin and other painkillers as well as too much alcohol. Gallstones are solid deposits of calcium or cholesterol salts which form in the gallbladder and symptoms include fever, nausea and vomiting. Stomach cancer often begins with a severe stomach ache but as it becomes more advanced it can cause weight loss and vomiting as well.

 

If alongside indigestion you experience any of the following symptoms for more than 10 days it is important to consult your doctor urgently to rule out a serious problem. 

 

·    Severe stomach pain in the upper right abdomen

·    Vomiting

·    Blood in vomit or stools

·    Black, tarry stools

·    Shortness of breath, sweating or pain in the jaw, neck and arms

·    Discomfort unrelated to eating

 

Fortunately, most cases of indigestion don’t involve the serious health problems above and typically resolve themselves but as mentioned above, they are a warning sign that your diet and lifestyle isn’t as healthy as it could and should be. You can get over the counter antacids for the symptoms of indigestion but I strongly advise against this. Antacids contain calcium carbonate, which neutralises the acid in the stomach and helps to stop the stomach contents flowing back to the oesophagus. They also contain ingredients that form a protective coating over the lining of the stomach. One of the reasons I don’t advise antacids is that ironically side effects include diarrhoea and constipation but the main reason I don’t advise them is that they treat the symptom of the problem not the cause. The cause is unhealthy eating and lifestyle habits and these can be remedied by taking note of the following natural indigestion beating tips:

 

– Drink plenty of fluids but not with your meals as this will dilute the digestive juices and stop them working properly.

– Chew your food slowly and thoroughly to give your body time to digest it properly.

– Avoid too much alcohol and caffeine, which are known to trigger indigestion. No more than one drink a day and one or two cups of tea or coffee a day – herbal teas are of course fine.

– Avoid high fat foods like chips and crisps.

– If foods that are spicy, like curry, set off your symptoms avoid them.

– Take a daily walk or practice some regular gentle exercise on an empty stomach.

– If you feel full after a meal a twenty minute brisk walk after your meal will ease feelings of fullness.

– Relax more! Stress is a trigger for digestive upsets so try some gentle yoga postures, meditation or deep breathing all of which have been shown to help relieve stress related digestive problems.

– Avoid taking aspirin and ibuprofen and if you must take them take them on a full stomach.

– Sleep in a more upright position, propped up on a pillow, to ease digestion pain at night and to lessen the pressure on the stomach and prevent its contents coming back to remind you of what you ate during the day.

– Try a cup of peppermint tea after eating to help settle your stomach. Peppermint reduces inflammation in the digestive tract, relieving flatulence, heartburn and indigestion. (You can also get peppermint oil in capsules, see the Resources Page).

– Camomile tea also has antispasmodic, anti inflammatory, gas relieving properties. Enjoy a cup when your stomach feels sore.

– Fennel is another herbal tea with antispasmodic and diuretic properties and it is often used to ease indigestion.

– Sprinkle some cinnamon on your yogurt or add a cinnamon stick to a cup of herbal tea. Cinnamon can act as a relaxant, reducing anxiety and stress and it is known to stimulate the digestive system, easing nausea and poor digestion.

– Ginger is another herb that can naturally ease nausea and boost your digestion at the same time.

– I also use a supplement in the clinic called Bio-carbonate which is taken after eating to help prevent indigestion while you are working on getting the dietary side right (see Resources the Page).

This entry was posted on Monday, December 1st, 2008 at 2:00 am and is filed under Digestion. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.