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Three Simple Ways to Improve Digestion

Did you know that abdominal bloating, constipation, IBS, reflux and other GI symptoms are

common conditions treated by Pelvic Floor PTs. These are most often in conjunction with

urinary symptoms, low back pain and hormonal or lifestyle changes. PT treatment includes

movement and postural screening, pelvic floor assessment, breathing patterns, abdominal

massage and stretching. Learning about lifestyle, eating habits and modifications also helps to reduce symptoms. Here are few of my favorite recommendations that are safe and easy to add without a formal evaluation.


1. Breathing & Digestion:

When you take a deep belly breath in, a healthy pelvic floor naturally descends. As you exhale, it contracts to lift up and push the air up and out. With normal breathing patterns, this happens with every breath creating a sump pump effect. This helps with digestion, gut motility and bloating. Taking 3 minutes before you eat to do deep belly breathing helps to reduce abdominal bloating.


2. Eating Habits:

There are many simple things that you can do with eating habits to help your

GI health.

  • Posture: Sitting upright while you eat allows the food a direct path through to your stomach.

  • Chewing: Chewing each bite 30-40 times (I know that's a lot) ensures that the food is broken down enough for the stomach to digest. You also have enzymes in your mouth that start to break food down.

  • Mindfulness: Sitting down and focusing on your meal allows your body to settle, and tune into your parasympathetic nervous system. This sets the stage for digestion.


3. Water Intake and Exercise:

  • Water: Many diets recommend drinking a big glass of water before meals to avoid over eating. Drinking too much water, too soon before eating can water down stomach enzymes making them less effective in breaking down food. Avoid drinking too much 30 minutes prior to meals to help improve digestion.

  • Exercise: While strenuous exercise is not recommended immediately after a meal, walking or light exercise does help digestion. This is because it increases blood flow to the muscles, and helps food to move through the digestive tract.



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