Exercise For A Healthy Digestive System


Exercise helps us feel good and healthy inside and out.

Our digestive system works with great effort to keep our whole body nourished.  And for it to perform its function well, we must learn to take care of our gut, and one important thing we can do for our digestive tract is to exercise regularly.


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Exercise Heals Holistically

Exercise helps in digestion a great deal as it activates the digestive enzymes and the bowel movement.   The digestive enzymes play a significant role in digestion and nutrient absorption.  Regular exercising improves your circulatory system and keeps the nervous, endocrine, and muscular systems going.  It makes your body healthy holistically. “Physical wellness is affected by physical activity, healthy nutrition, and adequate sleep.” Marjie L. Roddick, MA, NCC, LMHC eplains.


Workouts That Can Benefit A Healthy Digestive System


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Yoga poses and deep breathing calm down the gut.  It’s like massaging your abdominal tract.  Stretches and contractions through yoga improve gut function and digestion flow. “Many practitioners and teachers of yoga claim it offers benefits for one’s mental health. It seems like an obvious conclusion, given that most yoga focuses on exploring one’s inner world of consciousness.” John M. Grohol, Psy.D. said.


Belly Dancing

Most of the belly dance moves involve the torso and the stomach which feels like massaging your internal organs.  Belly dancing movements, like the swaying of hips in a circle, helps in the digestion process.



“Exercise, even if all you do is to take a walk.” Yocheved Golani, a life coach suggests. A study done in 2008 revealed that after a meal walking increases the rate at which food moves through the stomach.

Brisk walking helps promote and raise metabolism and is a good kick start for our digestive system, thus, regulating our bowel movement.



No matter what style you do – breaststroke, butterfly, backstroke, or even freestyle – swimming is proven effective in calming down irritable bowel syndrome.  It reduces cramping and bloating.



Doing aerobics accelerates breathing and heart rate, stimulating the natural contraction of the intestinal muscles.  Comfortable abdominal muscle contraction helps in the passage of the stool to move out swiftly.


Exercise Is Not Just For Losing Weight

Many are encouraged to exercise because of the promise of weight loss.  What they are not aware of is that there is more to just merely losing weight when you work out.   It keeps you healthy and stress-free.


Always remind yourself that inactivity causes you to feel constipated, bloated, and gassy.   This feeling can make you feel stressed and depressed.   Exercise helps prevent this from happening and even helps prevent diseases of the digestive system like colon cancer.


Many exercises target the abdominal muscles, boosting digestion efficiency, helping toxin removal, nourishing the intestines, and promoting balance and quintessential metabolic state.


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Never Start Abruptly After Your Meal

When it says after-meal exercise, it does not mean that you should start your activity immediately right after eating.   Wait at least an hour after your big meal before starting your regimen.   Exercising all of a sudden after eating may lead to the weakening of intestinal muscle contraction and inadequate production of the digestive enzyme, which causes the intestines to move sluggishly, making you feel bloated and gassy.  It can cause you to become constipated.  So it’s important to give your body the time to digest what you’ve taken in before doing the exercise regimen you prefer.


Tips For Starters

For inactive individuals who want to start exercising, walking is the best way to start it.  You can do a 5 to 10-minute walk first, and gradually increasing it as the day goes by until you feel you’re ready to do low impact exercise.   Make it your goal to do it daily, rather than aiming to increase your activity abruptly.


If you want to do a brisker type of exercise, consult your doctor first, especially if you have some health issues and if you’re taking some kind of medication.


Stay healthy and keep that gut moving!

How Your Weekly Meal Plan Affects Your Partner’s Gastrointestinal Function 

You are a reflection of what you eat. Whatever your diet might be, its effects on your body will show up one day. If you have a balanced diet, you will reap the rewards of it. Consequently, poor meal planning can make you prone to lifestyle diseases. You need to be careful about what you put inside your body. Moreover, if you are responsible for your partner’s diet, be extra careful when planning their weekly meals.  


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Gastrointestinal Problems And Marriage

Having a chronic illness is unfortunate in a marriage. When your husband acquires a gastrointestinal problem that is believed to last for more than a year, there is a high possibility that his attitude towards you would change. Take note that the physical pain that he is feeling can make him feel anxious, stressed and depressed all at the same time. Because of this, it is expected that he will cause some problems in your relationship.


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How To Be Strong For A Loved One Who Is Sick 

One of the worst things that could happen in your life is finding out that the person you love is suffering from a disease. It hurts to see your husband go through a lot of pain, especially if you think that he does not deserve any of it. At the same time, it can also give rise to some financial troubles since hospital bills and medications usually go up as the sickness becomes serious. Because of this, it can be easy to show sadness and grief. Unfortunately, the more you show that your beloved one’s illness affects you, the more painful it will be on his part. 


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Live, Love, Eat – Healthy Gut Means Happy And Healthy You


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I belong to a women’s group called Deborah, and I can confidently say that our common ground is food – food for our soul and food for our physical body.

We meet once a week for Bible study, and what else is there to do after feeding our soul with the word of God – we feast!  Our pigging out time is happy and full of laughter (and sometimes tears) because it is also our time to share our stories, give our praises and thanks for surviving another week – may it be a week of trials, joy, or both.

Some of us will bring fruits and vegetable salads while others will pack finger foods, rice, meat, and kinds of pasta.  We are all adventurous when it comes to food, and so whenever a new food outlet opens up – whether a small coffee shop or buffet – we make sure to pay it a visit and try what they have to offer.   For us, FOOD is LIFE!


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Live To Be Spiritually Healthy (Healthy Spirituality Is A Healthy Gut)

We live not just with the food we feed our body with but most importantly the food we feed our souls with.  Our whole being will reach its state of well-being if we care enough not just about the food we eat but our spirituality. In an article of Marjie L. Roddick, MA, NCC, LMHC she emphasizes that “Signs of strong spiritual health include having clear values, a sense of self-confidence, and a feeling of inner peace.”

Spirituality is not just about religion or what you believe.  For me, it is about self-awareness, being aware of what is good and bad for the mind, body, and soul – the end-result of my religiosity.

Being aware of what is good and bad for you will put balance in all aspects of your life and will yield happiness, love, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. Jennifer Bradley, Psy.D., HSPP, Clinical Psychologist once stated that “When we are imbalanced, we develop various types of difficulties, including psychological and/or physical symptoms, and we begin to use ineffective or damaging coping mechanisms.”

When it comes to the matters of the gut, self-control is of utmost importance.  God gives us a lot of vast choices so that our palate will enjoy and be able to feast on everything He created – plant-based or animal-based – and it is up for us to choose.

Self-control will lead us to make good choices about food and will produce good results as we enjoy our healthy body.


Love Your Gut

A healthy body is a healthy mind, a manifestation that we love the one who created it and ourselves as much as we love what we eat.  Enjoying our eating time, slowly chewing our food, and giving our tummy enough time to digest everything means we care about our gut, not to overwork.

In one of our study sessions, we learned about breath prayer, a practice that if you do with your heart will become a natural part of your system like breathing.  Breath prayer allows me to focus and digest the spiritual food I take in to keep me going for the day.

Just like a breath prayer, proper breathing supplies our digestive system with enough oxygen so that it can digest the food efficiently and provide all the nutrients our every cell need.

A healthy mind is a healthy soul; a healthy digestive tract is the foundation of a healthy body.  It pays to love your gut!


Eat-In Gentleness

Functioning in self-control, choosing the food you want to eat, which will help maintain the ecosystem in your body, making your body healthy, enabling you to do things you would like to achieve is the true freedom. “Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds),” says ADAA member Stephanie Kriesberg, PsyD

Whether in a coffee shop or pigging out in a smorgasbord, God wants us to enjoy and be happy with all the food He prepares for us.   It is for us to choose which and how much of each we are going to take in that we think is gentle enough to our gut but will still keep us going and not hogtie us into the bed of illness.

Don’t let the feast lane be your ticket to get in the fast lane of sickness.

To be able to live, love, and eat is the freedom that changes my whole being to its well-being, a manifestation of what my God has done in my life.

Over Thinking – Intimate Relationship Between Our Brain And Gut

A disturbed digestive tract forewarns the brain, such as a disturbed mind forewarns the intestine.


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There’s so much mystery to unfold with our brain and gastrointestinal system, how intimately they are connected.  The pain of the gut is the pain of both.  So it is imperative to consider the food that we will feed our body because that food is a crucial factor that will bring health to both our brain and gut.


Processed Foods

Are you aware that your favorite processed foods are full of bad fats, sugars, preservatives, and additives?   Of course, with our busy world, it is very convenient to just grab any processed food on the shelf without considering what impact it would make in your health. This processed food will ruin the balance of bad and good bacteria in your gut and can lead to inflammation, colitis, aches and pains, allergies, depression, acne, and many more health problems.

“Certain foods are linked to mental health issues such as increased symptoms of depression and decreased self-esteem.”  Christina L. Gmyr, LMHC, NCC  explains. So the next time you pass by the food section, avoid picking up processed food.


Eat Probiotics

Choosing foods rich in probiotics, such as yogurt, fermented vegetables, kefir, and sauerkraut can boost not just your mood but your gut’s health as well.  Probiotics are helpful bacteria that mostly line your intestine and are in charge of absorbing the nutrient and supporting the immune system.


Culinary Herbs

Herbs produce pleasant smells that heal our bodies inside out.  The aroma that the plant releases is their immune system fighting the microbial attacks and that same essential oils (smells) from these herbs help us fight infection and inflammation.

There’s more to herbs than making our meals interesting. They keep the harmful effects of flora away.


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Consider Healthy Fats

Fats have always been feared by many and considered as their enemy.   What most people are not aware of is that there are healthy fats that we can include in our diet that are friendly to our digestive system and are essential for brain development.  Take for instance the high amounts of antioxidants found in olive oil which protect cells from damage.  It also improves memory and cognitive function, and even serves as an anti-inflammatory.  Avocado is another source of healthy fats that protects our heart as it helps with digestion and an excellent choice for enlightening our mood.  Nuts and seeds, salmon, and tuna are also a great source of these healthy fats. Staci Lee Schnell, MS, CS, LMFT  once said, “Depression rates are higher among those with a Vitamin D deficiency. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D.”


Sesame Seeds

Dietary fiber in sesame seeds helps your bowel movement.   Regular bowel movement prevents you from developing hemorrhoids and also colon cancer.  The amino acid in sesame seeds boosts the brain’s dopamine levels, also enhancing the feel-good hormone to reach its state of maximum activity as it balances out the others.

When feeling depressed and constipated, think of Open Sesame!



A small plate of nuts such as cashews, walnuts, and almonds contain serotonin, an important chemical neurotransmitter that makes the body feel good, affecting mood, behavior, appetite, digestion, memory, sexual desire and function, and sleep.

The next time you feel down, boost that mood by nibbling on some nuts.



Mushrooms don’t only make our food taste great; there are also some health benefits we can get from ingesting these fungi.  White button mushrooms are rich in soluble fiber which are crucial to digestion.  The shiitake mushroom has been found useful in treating depression as it provides plenty of vitamin B6 which helps in producing serotonin and neurotransmitters, resulting in having a positive mood and naturally reducing stress.


Abstaining From Gluten

For some, off-putting gluten or having a low-gluten diet results in a positive effect on their gut microbiome, leading to better digestion and absorption of nutrients.  Many famous players in the food industry are considering gluten-free recipes in their market.  The old ways of soaking, sprouting and souring grains help us digest the hard to break down gluten, but this process has been long forgotten because of the fast and mass production food industry. Note that “Research is now uncovering more information about just how consuming excess sugar impacts our overall health-not just our physical health but also our mental health.” Mary C. Wiley, PsyD said.

Try to bring back the past by making your food digestible and nutritious.


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This article may not fully uncover the mystery behind the intimacy between our gut and mood, but it proves one thing, whatever we put in our mouth will dictate the health of our gut and our brain.  Stop overthinking. Instead, start being mindful that the health of one will benefit the other and the rest of our body.

Herbal Medicine For Ulcerative Colitis

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Ulcerative colitis is an autoimmune disease of the colon, an inflammatory bowel disease that causes continuing inflammation and sores in the digestive tract affecting the internal layer of the large intestine and rectum.  It can be debilitating, and sometimes the complications can be life-threatening.

There is still no known cure for ulcerative colitis but treatment can lessen the signs and can even result in long-term quiescence of the disease.

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