Weak digestive function not only causes frequent pain but also leads to poor physical condition due to malabsorption of nutrients.So what causes frequent indigestion?
What Causes Frequent Indigestion?
1. Fundamental Causes
We all experience indigestion occasionally, often linked to eating habits: overeating, consuming greasy foods, excessive alcohol intake, or frequent use of painkillers can all trigger digestive issues.
2. Helicobacter pylori infection
It's well-known that Helicobacter pylori is closely linked to gastrointestinal diseases, and indigestion can also be a symptom of this infection.
3. Gastrointestinal Motility Disorders
Gastrointestinal motility disorders are a primary cause of indigestion. Common examples include abnormal proximal gastric and gastric antral motility, delayed gastric solid emptying, and impaired pyloric-duodenal coordination.
4. Dietary Factors
Excessive consumption of protein-rich and calcium-dense foods can lead to constipation due to their high alkalinity, potentially causing indigestion.
5. Psychological Factors
Persistent mental states such as tension, anxiety, depression, or excessive excitement can easily trigger gastrointestinal disorders, resulting in indigestion.
Here are a few techniques to relieve bloating and indigestion:
1. Kneeling Forward Bend
Place a yoga mat on the floor and kneel on it, ensuring your knees and toes are in full contact with the ground.
Keep your upper body upright with arms hanging naturally at your sides. Slowly lower yourself until your full weight rests on your ankles.
Place your hands gently on your knees and maintain normal breathing.
Hold for 30 seconds, then relax and lean your upper body forward.
Repeat 3-5 times. This helps eliminate gas, alleviates gastrointestinal spasms and diarrhea, and strengthens thigh muscles.
2. Push-Up Pose
Place a yoga mat on your bed or floor. Assume a prone position with your body relaxed, forehead touching the ground, legs straight, and hands bent at shoulder width with elbows close to your body, palms facing down. Support yourself with your hands, lift your head and chest while keeping your legs on the ground until you feel your chest and abdomen fully expand.
Hold for about 10 seconds, then repeat 3-5 times. This helps relieve bloating and constipation while strengthening back muscles and correcting spinal alignment.
3. Standing Knee Bend Stand with feet shoulder-width apart. Gently place hands on knees, lean forward slightly, take a deep breath, then slowly contract abdominal muscles as you exhale.
Draw your abdomen inward, avoiding excessive force—stop when you feel slight discomfort.
Hold for 5–20 seconds, then exhale fully to release tension. Repeat 4–7 times to alleviate indigestion and constipation.
4. Abdominal Massage
Sit on a chair with your left hand resting on your right. Inhale, lift your chest, and forcefully thrust your upper body forward while leaning back slightly. Exhale, draw your chest inward, bend forward, and press your hands firmly against your abdomen.
Perform 20–30 repetitions per session, adjusting intensity to your ability. This exercise combines abdominal contraction with massage of the internal organs to enhance gastrointestinal function.
Alternatively, place both hands overlapping over the navel and rotate them in circular motions across the abdomen 100–200 times.
5. Tongue-Rinsing and Swallowing Saliva
With mouth closed, use the tongue to scrape along the edges of the teeth 12 times up and down. Then puff out the cheeks as if rinsing the mouth. Once saliva fills the mouth, swallow it slowly.
6. Calf Pinching
Grasp the inner calf muscles with both hands, thumbs and fingers facing each other. Apply firm pressure to pinch the area until a strong aching sensation is felt.
Begin with 10–15 repetitions, gradually increasing to 40–70 times. This exercise effectively relieves indigestion and constipation.
7. Abdominal Massage
Sit on a chair, place your left hand over your right hand, inhale deeply, and push your chest forward. Lean your upper body forward forcefully while
6. Pinching the Calves
Grasp the inner calf muscles with your hands, thumbs and fingers facing each other. Apply moderate pressure until a noticeable aching sensation is felt.
First pinch downward, then upward, repeating each direction 15–30 times. Perform 1–3 sets daily.
7. Stair Climbing
Use staircases for exercise. Begin ascending one step at a time, gradually progressing to skipping one step per ascent. Perform this for about 10 minutes, repeating 3 times daily.
Start slowly and gradually increase speed until your heart rate reaches approximately 120 beats per minute.