Winter brings with it cosy comforts, warm drinks, and hearty meals, but it can also bring on a familiar discomfort; indigestion. With the colder months often encouraging heavier, richer meals and a more sedentary lifestyle, indigestion becomes a common complaint. Luckily, exercise can be a natural and effective remedy for improving digestion, especially in the winter months when we tend to move less and eat more.
Exercises To Deal With Indigestion In Winter
Here are a few gentle yet effective exercises you can incorporate into your winter routine to combat indigestion and support better digestive health.
Yoga Poses for Digestion
Yoga is one of the best ways to support your digestive system and alleviate indigestion. Many poses specifically target the abdominal area, encouraging better circulation and stimulating digestive organs. Here are a few poses that can help:
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
This dynamic movement gently stretches the spine while stimulating the abdominal area. The act of arching and rounding the back helps to massage the digestive organs and relieve bloating. Perform 5-10 rounds, moving slowly with your breath.
Also Read: Why Emergencies Make Life Feel Like Slow Motion? Here’s How Your Brain ‘Slows Down’ Time
2. Seated Forward Fold (Paschimottanasana)
Sit with your legs straight in front of you, then slowly fold forward from the hips, keeping your back as straight as possible. This pose encourages gentle compression of the abdomen, aiding in the movement of food through the digestive tract.
3. Revolved Abdomen Pose (Jathara Parivartanasana)
This twisting pose helps to stimulate the digestive organs by gently squeezing the abdomen. From a lying position, bring your knees to your chest and drop them to one side while keeping your arms extended.
Walking After Meals
In the winter, it can be tempting to stay indoors and curl up with a blanket after a meal. However, a short walk post-meal can do wonders for your digestion. A brisk 10-15 minute walk helps activate the muscles that support your intestines, promoting movement in the digestive tract and aiding in the breakdown of food. Just make sure to dress warmly and pace yourself — a relaxed, gentle stroll is more beneficial than rushing into an intense walk.
Also Read: Tinnitus Management: How To Stop That Annoying Ringing In Your Ear
Breathing Exercises To Improve Digestion
Stress and anxiety can make indigestion worse, and winter’s shorter days and colder weather can sometimes contribute to feeling a bit down. Focusing on your breath can help reduce stress and activate the parasympathetic nervous system, which controls the body’s "rest and digest" functions. Try the following:
- Diaphragmatic breathing
- Alternate nostril breathing (Nadi Shodhana)
Tai Chi For Gentle Movement
Tai Chi, often described as "meditation in motion," combines slow, deliberate movements with deep breathing. The smooth flow of movement in Tai Chi is excellent for stimulating the digestive system. Practising Tai Chi regularly can help improve circulation, reduce stress, and promote overall digestive health. Just 10-20 minutes a day can help relieve bloating, gas, and discomfort.
Stretching To Relieve Bloating
Bloating is a common issue in winter, especially after larger meals or when consuming rich, fatty foods. Stretching can help reduce bloating and promote better digestion. Try simple stretches to help relieve pressure in your stomach such as spinal twist, and Child’s Pose (Balasana)
Bottomline
Winter doesn’t have to remind you of digestive discomfort. Incorporating some simple, mindful exercises into your daily routine can help relieve indigestion, reduce bloating, and support overall digestive health. Whether through yoga, walking, breathing exercises, or Tai Chi, taking the time to move your body each day can make a big difference. By staying active, you can not only ease indigestion but also feel more energetic and at ease during the colder months.