30 Hacks for Digestive Issues

Discover 30+ quick remedies for indigestion, heartburn, and bloating,
 from yoga poses to enzyme-rich foods and stress relief techniques. 

Indigestion

Indigestion is the polite way to refer to the varying degrees of aches, pains, cramps, flatulence, and other discomforts that afflict our digestive systems at some point during our lives.

As we age many of us spend more time talking about our digestive disorders than we found comfortable or attractive when we overheard our own elders doing the same. Indigestion can be merely uncomfortable "dyspepsia" or full-out intestinal agony that is experienced by folks with serious digestive organ dysfunctions such as Celiac disease, Crohn's disease, or any of the many inflammatory intestinal disorders.

The tips below are intended for those times when you can probably trace the reason for your indigestion: you ate too much, you traveled somewhere and indulged in a food you have not ever eaten or not eaten in a long time, ate a meal with something in it that caused a sensitivity or allergic reaction, or have made a life change and find that your digestion is not what it was before. Perhaps you ingested some poison (happens these days) that you want to get rid of fast. Or maybe you just want an effective and inexpensive, readily-available box of tools you can use if indigestion strikes.

Please see or speak to a trusted health care professional in any unusual, suspicious, urgent or ongoing situation for you or a person in your care.

The Heartbreak of Heartburn and What to Do...

30+ Quick Remedies

Some of the suggestions that follow will help you develop good digestive 'tone' and fitness if practiced daily (example: yoga and a 'high raw vegan' way of eating) while others are quick fixes for that third piece of cheesecake at Auntie Martha's birthday bash. I haven't made any clear distinctions between types of digestive ailments. I suggest you just try out one or two that appeal to you. Most of them are pretty easy to accomplish and I have provided brief video clips to assist with many of the techniques. 

Warning: Some of these suggestions might be adverse to people on medications or with allergies, etc. Some of the symptoms of indigestion might be symptoms of more urgent health disorders. Please do your due diligence. Always defer to your trusted health care provider. 

Here they are:

1. Drink a glass of water. Using a straw is sometimes more effective for people who have trouble with taking in excess air when they drink.

2. For acid reflux, or heartburn, that occurs in the morning, it might be helpful to jump out of bed into an upright position as soon as you get an inkling of the reflux coming on. Stay upright until you can deal with the reflux. The following video gives a good explanation of GERD and how you can overcome it through using a simple home test and a remedy to deal with the problem over time.

3. Unbelievably, for many adults, 1 teaspoon (10-15 ml) of unrefined apple cider vinegar in an 8-ounce glass of water, can offset indigestion if taken before meals or whenever heartburn is experienced. Do not use with children, and check to see if there are recorded drug reactions with medications you are on. (See the above video on acid reflux to get a fuller treatment for the occasional or chronic acid reflux (GERD).

4. Another trick is to stir a spoonful of baking soda into an 8-ounce glass of water. It might momentarily taste unpleasant, but it might do the trick and that is what counts until you have a chance to talk to your doctor. See also the video in #2 Tip above to learn more about how baking soda can be a good test medium for saying goodbye to a chronic digestive issue like acid reflux. 

5. Lose a little weight! Drop a few of those unwanted pounds.  If you are having problems with this, a nutritionist is often a good idea to consult, or a health coach with nutrition and exercise certification like my friend, Cindy Dobroskay.You can contact her through Facebook at Revive Health and Fitness  She offers a free Facebook group as well as individual coaching for improved fitness and weight loss.

6. Avoid over-consumption of certain substances, particularly of alcohol, sugar, spices, fats, gluten-containing foods, caffeine, nicotine, and high acid-producing foods (dairy, meat, fried and processed foods)

7. Slow down and chew your foods well. If you actually sit at a table to eat in a dining room painted in calming colors (greens, for example) you will be more likely to take your time.

8. Stress less! The last video in this article is a de-stressing meditation specifically for overcoming digestive issues as they arise. You might also want to try the following exercises to help you de-stress and relieve indigestion:

9. "Relax!" and "breathe!" Learn to slow down your breathing, and to belly-breathe, mindfully quieting down your worried thoughts and focusing on the flow of your breathing.

10. Stretch

11. Shrug your shoulders until tension is released

13. Clench and unclench your hands

14. Rub your head

15. Take a walk

16. Shake it out

17. Consider a Yoga class for stress release. Some possible "asanas" specific to indigestion (as shown with brief video clips) are good to include in your regular Yoga routine as they strengthen the digestion in general.  These include:

18. Revolved Triangle Pose

19. Half Spinal Twist

20. Uttanasana or Standing Forward Bend

21. Wind-Relieving Asana (Pavanamuktasana)

22. Reflexology offers simply-applied and effective release of indigestion using accupressure points (usually on your feet or hands). Here are some examples of fast-fixes:

23. Relax your digestive system with hand reflexology

24. Using reflexology for constipation

25. Tapping or EFT (Emotional Freedom Technique) 

Tapping or EFT (Emotional Freedom Technique) is a method of tapping on meridians to 'unblock' the energy and can be learned quickly to use overcome the "crappy feelings" associated with indigestion. Tap along with the presenter in the following video:

26. Enzymes are the little chemical molecules that work to break down our foods and aid in digestion. Enzymes are found principally in the oral cavity, the stomach, and the intestines. As we grow older our enzymes lessen in quantity and effectiveness. It's useful to:

Take a regular full-spectrum enzyme supplement before eating. Tropical fruits such as papaya, pineapple, or guava are high in enzymes.

 Work towards eating more raw fruits, greens and vegetables. Raw fruits and vegetables ("raw vegan") are rich in enzymes. Cooking vegetables and fruits kills the enzymes and may interfere with good digestion.(Talk to your doctor first).

27. Self-massage is a surprisingly effective way to correct constipation. Here is a neat little video that shows you how to do it.

29. 8 Drinks might help to ease your indigestion. Water is the top of the list-- and the other 7 are are also listed HERE.

30. Mixing a teaspoon of activated charcoal in water will aid almost immediately in helping you overcome most forms of indigestion.

31. Increase the use of healthy naturally "cultured" (soured or fermented) foods in your diet, such as cultured vegetables like sauerkraut, fermented drinks such as kefir, and sourdough instead of yeast baked products. The fermented foods will help to replace the important digestive microbes in your gut (probiotics).

32. A Brief Guided Meditation for Digestive Issues

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Loneliness is the New Epidemic

Loneliness, an emotional isolation, differs from being alone.
It affects mental and physical health, making genuine connection essential.

 Loneliness is a universal human experience that transcends age, gender, and social status. It's a subjective feeling of disconnection from others, a profound sense of isolation that can have profound consequences on our mental and physical well-being. However, it's important to understand the difference between being alone and feeling lonely.

The Difference Between Alone and Lonely

Being alone is a physical state, a choice to spend time by oneself, while loneliness is an emotional state that can occur even in the presence of others. People can feel lonely in a crowded room or find solace in solitude. The key distinction lies in the perception of lacking meaningful connections and a sense of belonging.

Humans are social creatures. Even introverts—those who are wired to be most comfortable and creative if we have high levels of solitude in our lives—enjoy the company of other people and suffer from health issues (including mental, physical, and emotional) if they are alone for too long.

How to Recognize Loneliness in Oneself and Others

Loneliness can show up in various ways, and recognizing its signs is crucial for addressing it. In oneself, it may present as a persistent feeling of emptiness, sadness, anxiety, or a lack of purpose. Physically, it can lead to changes in appetite, sleep patterns, and energy levels. In others, it may be reflected in social withdrawal, lack of engagement, or a tendency to self-isolate.

The person who is "different"—the kid with ADHD, the cleaner who wears a hijab and always smiles at you when she sees you, the quiet, slightly rumpled old man in your apartment block who you did not realize even lived in the apartment next door until you both exited your respective doors this morning—would likely welcome a fellow greeting, an occasional smile, and maybe a friendly conversation, no matter how short. Loneliness inhabits every neighborhood.

The Invisible Kid -- *Cipher in the Snow*

How Loneliness Looks in Childhood, Adolescence, and Old Age

Loneliness can affect individuals at any stage of life, but the way it presents and impacts may differ slightly to greatly from one stage of life to the next.

Childhood

In childhood, loneliness can stem from a lack of meaningful friendships, bullying, or family dynamics. It can hinder social skill development and lead to long-term emotional and behavioral issues.

In the slightly dated video above ("Cipher in the Snow," from 1974), the little boy is friendless, bullied (at home and at school), and a victim of a self-fulfilling academic prophecy because his old teachers told his new teachers that he was an unmotivated slow-learner. This assessment was based on the period of time when his biological father left the home and his mother took up with an unloving stepfather.

A 2019 public health study at Columbia University suggested that: Exposure to one or more experiences of adversity before the age of 18 years was considered (in childhood deaths) and also included abuse, neglect, family violence, and economic adversity. The greatest proportion of outcomes attributable to CA were for suicide attempts and sexually transmitted infections, for which adversity accounted for up to 38 percent and 33 percent, respectively.

Adolescence

During adolescence, loneliness can result from peer rejection, social media comparisons, or a lack of understanding from parents as well as the childhood adversity mentioned above. It can contribute to low self-esteem, depression, and risky behaviors.

I have chosen not to list all the criteria related to loneliness in early adult to late adult life. It is a blend that can show up during the typical storm and sterm of puberty, loss through death, divorce, etc., and many other factors, including poverty and homelessness.

Older Adults 

In old age, loneliness can be exacerbated by the loss of loved ones, physical limitations, or social isolation. It can accelerate cognitive decline and increase the risk of other health problems like heart disease and stroke.

Unhealthy Coping

When left unaddressed, loneliness can lead individuals to adopt unhealthy coping mechanisms:

Substance abuse: Some may turn to alcohol, drugs, or excessive food consumption to numb the pain of loneliness, leading to addiction and further isolation.

Social media addiction: While social media can provide a sense of connection, excessive use can lead to a cycle of comparison and envy, exacerbating feelings of inadequacy and loneliness.

There is also the problem of "romance scammers" on social media. Some of them have stolen the ID of military generals, etc., usually describing themselves as widowers or single parents, aiming for a romance with vulnerable, lonely people, preferably lonely and wealthy. Some purport to be heading up orphanages or shelters for animals or sex-trafficked young people or any number of noble charities or enterprises that compassionate, lonely people might be drawn to want to support.

Lonely teens are vulnerable to fake Romeos who pledge their undying love in exchange for sexting videos. And there is the underworld of the dark web with its smorgasbord of risky sexual or thrill-seeking behaviours to fill the void for the lonely, putting their physical and emotional well-being at risk.

Prolonged and severe loneliness can have serious consequences on physical and mental health. Chronic loneliness can weaken the immune system, making individuals more susceptible to illnesses. It has been linked to an increased risk of depression, anxiety, cardiovascular disease, and early mortality.

In extreme cases, loneliness can lead to suicidal ideation, attempts, and actual suicides, making it a critical public health concern that requires immediate attention and intervention.

Non-Pharmacological Healing

Healthy Coping Skills

While loneliness can be a challenging experience, there are healthy ways to cope and overcome it:

Build meaningful connections: Seek out opportunities to connect with others through shared interests, hobbies, or community activities. Nurture existing relationships and make an effort to reach out to friends and family.

Practice self-care: Engage in activities that bring you joy and fulfillment, such as exercise, mindfulness practices, or pursuing a hobby. Taking care of your physical and mental well-being can boost self-esteem and resilience.

If you are a parent or caregiver of a young person who shows signs of being bullied or chronically being excluded by friends, teachers, peers, and others, look for a way to have a conversation with them.

Your child is a lonely child when they have no trustworthy friends. If at all possible, start with getting support for yourself. It is a little like the oxygen device on the airplane: put it on yourself and get your child out with you! Find out what resources are available for you AND your child in the city where you live. Avail yourself first.

See and listen to the Little Book of Friendship. The book is written for children but the principles are universally successful in making friends. There are masses of good friendship-making tips online. 

Seek professional help: If loneliness persists or becomes overwhelming, don't hesitate to seek support from a mental health professional. Counseling or therapy can provide valuable coping strategies and address underlying issues.

Inquire about social prescriptions: In the U.K. and other parts of the world, physicians are practicing something called social prescriptions meaning they can prescribe social and emotional resources instead of (or as well as) pills. Recreational and support groups can bridge the distance between isolated solitude and friendly community.

Look for group therapy: As a social worker with women clients who had experienced partner abuse, I found that there was usually some stress and doubt around the idea of joining a group. Many of their partners had made disparaging remarks about groups of women and this had set the negative tone. Meeting with these clients one-on-one was often the most reassuring route into group involvement. A mix of one-to-one counseling and groups was overwhelmingly useful in building self-confidence and a community of friends.

Try the emotional freedom technique: I often introduced individual clients to the emotional freedom technique (also known as tapping), which helps bring down anxiety and other socio-emotional blocks to fun social experiences.

 Dr. John Bradshaw referred to loneliness as love pain. As I referred to above, loneliness over a long time can result in serious health conditions that cause actual physical pain (along with devastating emotional pain).  Here is an example of tapping through feelings of loneliness that you can try out Here.

Try laughter therapy: In addition, I like to introduce the book Laughter Yoga by Dr. Madan Katarian. It is a good lead-in to the stress-reducing laughter therapy groups that can be found in many communities—a way to do fun, effective therapy in a group and enjoy the social benefits of laughing with each other!

Volunteer or help others: Engaging in acts of service or volunteering can foster a sense of purpose and connection with others, reducing feelings of loneliness.

Embrace solitude: While loneliness is undesirable, learning to appreciate moments of solitude can be empowering. Use this time for self-reflection, personal growth, or creative pursuits. This ability to deal with the hurt of loneliness is often a spiritual woundedness and might be an opening for you to connect or re-connect with a healthy spiritual community (if you did not have a positive experience with a former spiritual community you might have to do some rigorous research to determine what a healthy spiritual community is for you).

Overcoming loneliness requires a multifaceted approach that addresses both external and internal factors. By building meaningful connections, practicing self-care, and seeking help when needed, individuals can break the cycle of loneliness and cultivate a more fulfilling and connected life.

References

Cacioppo, J. T., & Patrick, W. (2008). Loneliness: Human nature and the need for social connection. New York, NY: W. W. Norton & Company.

Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine, 40(2), 218-227.

Mushtaq, R., Shoib, S., Shah, T., & Mushtaq, S. (2014). Relationship between loneliness, psychiatric disorders and physical health? A review on the psychological aspects of loneliness Journal of Clinical and Diagnostic Research, 8(9), WE01-WE04.

© 2024 Cynthia Zirkwitz