Guide to Improving Digestion
By Laurel Dierking, MEd, NASM, 700-ERYT
Aaron^ AshleyTHINK OF YOUR GUT as a river, or a creek. In a healthy
stream, the water continuously runs, uninhibited. Flow-
ing down a clear path, the water is often unclouded and
debris can easily make its way downstream. Consider
what tends to happen when a flowing river meets a bea-
ver dam or a built-up pile of rocks—the water tends to
pool, unable to flow, and passing debris gets caught. As
water sits, there is a continual build-up of toxins, film,
bacteria, debris and mud. Our guts experience a similar
ebb and flow, which can lead to smooth passages and
regular elimination or a build-up of toxins that become
stuck, unable to move.
It is oftentimes easier to maintain a clear path than it is
to clear out the debris that creates a blockade. There are
numerous methods to prevent the build-up of debris in
the river of your gut, including:
- staying hydrated;
- exercising regularly;
- avoiding ignoring the urge to “go;”
- maintaining a consistent eating schedule;
- eating pre- and probiotic-rich foods (i.e., bananas,
yogurt, pickles); and - eating fiber-rich foods (i.e., beans, vegetables, fruits,
bran) and minimizing low fiber foods (i.e., dairy, meat
products, processed foods).
Given that poor digestion is an unfortunate reality for
over 70 million Americans, it is all too common for most
to experience a blockage in the gut, accompanied by
abdominal pain and constipation. What then?! Well, let’s
expand the visual of our gut as the river to now picturing
our entire body like the river. When the body is stagnant,
blockages occur, and build up is inevitable. The objective
is to get things moving again.
Similar to how exercise can help improve circulation of
the blood, aiding in flushing toxins, twisting exercises and
breathing can specifically help to increase blood flow to
the digestive system while massaging the internal organs,
including the colon, to get things moving again. An initial
twist to the right compresses the ascending colon, which
gets stool moving up and across the transverse colon. Then,
a twist left encourages stool to move down the descending
colon toward elimination. These types of exercises can be
performed standing, seated or lying down.
Try these simple dynamic and static movements to help
improve gut health:Laurel Dierking, MEd, NASM, 700-ERYT, is a Movement Spe-
cialist, with a concentration in yoga, strength-conditioning, exercise
physiology and postural restoration. With nine years of extensive
experience, Laurel seeks to enhance self-awareness by guiding
individuals through mindful movement, functional training, body
awareness and breath work.
64 May/June 2019