Indigestion

Indigetion

(Dyspepsia,Heartburn,digestive disorders,Grahani,बदहजमी, अपच,अजीर्ण,मंदाग्नि, खट्टी डकार)

IS YOUR TUMMY UNHAPPY?

"Prevent indigestion before it strikes."

It is said that the way to person's heart is through food offered to the stomach. "provided the food is digested". For many of us, binging on fast food means upsetting our bowel movements. We all experience sensation of a bloated tummy due to indigestion and flatulence once in a while. Its uncomfortable and sometimes extremely distressing. Indigestion can attack your stomach for number of reasons.

Indigestion also called dyspepsia is defined as recurrent pain or discomfort in upper abdomen. When the digestion goes awry, it generally affects our total well being. The disorder of digestive track is impossible to ignore. Therefore maintaining your digestive health, is just as important as maintaining your heart & bone health and the health of the rest of your body.

Indigestion or dyspepsia is one of the most common ailment today and is caused by dietetic errors. It is the the condition of the stomach in which digestive juices are incorrectly secreted resulting in discomfort. Many of us are familiar with that feeling of bloating, discomfort or even pain after we have overdone it with food. Almost every one should have experience the symptoms of indigestion at some times or another.

"Healthy food, healthy digestion & healthy life."

Introduction

One of the most common ailments affecting our present day civilization is indigestion. It is the condition of stomach  in which digestive juices are incorrectly secreted and discomfort results.


The digestive system is a tube running from mouth to anus This tube is like an assembly line or more properly a disassembly line. Its chief goal is to break down huge macro-molecules (proteins, fats and starch), which cannot be absorbed intact , into smaller molecules (amino acids, fatty acids and glucose) that can be absorbed across the walls of the tube and into the circulatory system for dissemination around the body.

The alimentary canal and the process of digestion begins in mouth. Stomach, which is most abused organ of the body looks like a pear shaped pouch. It forms the part of digestive tract along with intestines. An overloaded stomach tends to prevent the diaphragm from functioning properly. It may also press on heart.

                          Lemon juice : Cures flatulence, indigestion and vomiting.
                                        

                                            

                                             "Milk also causes indigestion."

A healthy colon 
The colon is believed to be the place where disease enter the body.The colon is basically the large intestine.This is where food, after digestion, is converted into waste and expelled. It has three major functions:
1.It converts the food and digestive enzyme liquid mixture into semi-solid waste while extracting important electrolytes, minerals and important nutrients.
2. It digest the remaining absorbed foods.
3. It expels the bowel contents periodically.
A healthy colon determines how well your body is able to extract nutrients from food. A healthy colon is also responsible for how your body handles water. Frequently people with water retention problems have a weak liver and colon. Low fiber and refined food are major cause of colon cancers.

Indigestion is not a disease by itself but it is manifestation of some problems with the gastronomic tract. According to Ayurveda metabolism or Agni  (अग्नि ) digestive fire or power is responsible for the proper digestion of food in the body. And where there is an imbalance, the digestion process is disrupted.

              As per the yogic physiology digestion is governed by the Manipur Chakra,

Digestion And Metabolism

The proteins, fats carbohydrates vitamins etc. which are ingested as foods nourish the tissues  and provide strength and colour, intelligence, longevity etc. But this is possible only when the ingested food are successfully converted into body elements. This entire process is called digestion and metabolism, and the substance that carry out this processes are referred to as Agnis. Different enzymes are produced by  these Agnis in the stomach, liver. There are  tissue channels to carry out digestion.

The entire digestive system begins in the mouth. The food mixed with saliva and taste is perceived. Food then moves to the stomach where it turns watery foamy, soft and smooth due to the action of the stomach juice which is liquid and oily. Here frothy Kapha and sweet taste (Rasa)  are produced.

This half digested food reaches the intestine via duodenum. Here 'Samaan Vayu' and 'Pachaka Pitta' act upon it. segregate the food into two parts 1 . Nutrients (Saar) and  2 . Waste (Asaar or Kitt). If Samana Vayu and Pachaka Pitta are low in intensity, then the toxins are formed and the Undigested food (Ama Rasa) becomes sour and bitter.These Toxins are cause of disease. 

The digestive enzyme break food down into two parts

The Saar- which is nourishing .The Saar is carried to different parts of  the body  Vyana Vayu, where it nourishes and replenishes the Plasma or Chyle  (Rasa) and blood (Rakta). Dhatus. 

Conversion of food into  the building blocks of the body i.e tissues takes place in a definite order. Food is first converted into Rasa Dhatu, which is then transformed into blood and so on- muscle, fat, bone,bone marrow.sperm and ovum, and Strength and vitality ojas .

Waste  or Malas A constant flow of nutrients, tissues and waste products move into, around and out of the body The body expels three waste products- urine, sweat and feces.These substance also have important physiological functions as a part of a well, balanced health system. Urine helps the water balance, sweat keeps the skin moist and supple and feces give support to the colon and body.Waste (Mala) - Which is the waste product that need to be excreted. Its solid part becomes stool, the liquid part becomes urine and collects in the bowel. The Agnis converts  the form of five elements in the digested food to match the form found in the body. This nourishes the earth element formed in the body.

The Ahaar Rasa (nutritive fluid) is circulated in the body as the rasa dhatu (Chyle or plasma) through the channels (srotras) . This nutritive fluid (nourishing Rasa) in which the inherent building blocks of all tissues (dhatus) are present , thus reaches all the parts  of the body.

The digestive action of Agni- enzymes replenishes tissues (Dhatus) and produces Ojas (quality of voice and the glow of skin)  and strength (vitality). Pitta plays a vital role in this entire digestive process. As pitta and Agni are synonymous.

                                  Pitta-Agni-Enzymes

Toxins (Ama) - When the Ahaar Rasa nutritive part of the ingested food  is not properly digested due to decreased activity of agni or enzymes, it turns toxic and is called Ama rasa or toxins.These causes various ailments in the body. As toxins are not acceptable to the body, they accumulate in different parts of the body like lungs, heart and other organs. The four cavities  that usually attract toxins are the brain, chest, abdomen and rectum of which, the abdomen is the most common site of ama rasa accumulation.This This leads to dyspepsia and other disorders.

Ama Rasa affects the Agnis weakening the metabolism process and causing food to remain undigested, blocking the srotas- the body channels. This leads to blockage in the srotras  due to sweat, urine etc. Weakness, heaviness, improper circulation  of Vayu, laziness, , increased salivation , phlegm formation, absence of elimination of stools, fatigue etc. are the symptoms of Ama disease.

In a normal person  digestive power keep gaining strength  till the age of 60 and after 60 begins to decline. This prevents the body from getting  all the nutrients that it needs. The body weakens and the quantity of waste increases. A person also experiences the  draining of mental faculties. This is termed as old age If the Agnis enzymes are strengthens, the ageing process will be arrested.

                                "For Loose motion take a diet of Rice And Curd."

Signs of proper digestion are :
- Purity of eructation,
- Enthusiasm,e
- Proper manifestation of natural urges,
- Lightness, hunger and thirst indicates proper digestion of food.

According to Ayurveda consume a diet that suits your constitution is the first step towards ensuring proper metabolism. Firstly it is important to know one's unique body constitution or prakruti type and also the state of one's metabolism.(Agni) . The first of the primary Agni is called jataragni. (जठराग्नि) Being aware of the nature of one's jataragni can also help in planning eating habits and thus protect one from digestive disorders

According to the ancient yogic text,  the physical body or the Annamaya Kosha (अन्नमय कोष) 
depends on gross forms of energy (Prana)  in the form of food water and air. It is also dependent on the subtle form of energy from other Pranic body; Pranamaya kosha (प्राण मय कोष ) Manomaya kosha (मनोमय कोष), mental body,Vijanmaya kosha (विज्ञानमय कोश )  and Anandmaya kosha. (आनंदमय कोशा ) bliss body. Each subtle body gives energy  to the body beneath it. Thus the pranic body infuses energy into the physical body. The energy is divided into five main pranas: according to location and function - apana, samana, prana, adana and vyana.

Samana activates and controls the digestive system - Stomach, liver, pancreas and small intestine. Good digestion depends on well balanced body and mind. One of the best ways to achieve this is through awareness regulation and balance of Pranas, which is possible through only yogic Sadhana.

As per the yogic physiology digestion is governed by the Manipur Chakra ,the home of energy / Prana, situated in the spinal chord behind the navel.The psychic center is concerned with the fire of the body, which is used in digestion and metabolism of food, It coordinates the nerve of the stomach , intestine and other abdominal organs. When Manipur is weak digestive system is sluggish, blocked or unbalanced. The digestive fire depends on a supply of prana from manipur , becomes less intense because it has less energy to function. Though yogic sadhana, manipur chakra is activated to maintain a good digestive health.

Food to be eaten according to the seasons. In the rainy season the digestion becomes sluggish  and similarly in winter it becomes sharp and therefore diet has to be adjusted according to the season. One should avoid eating foods heavy to digest like Jack fruit in the rainy season but even a  pulse like black gram (urad)  which is otherwise relatively difficult to digest can be easily eaten in winter. During the monsoon, stomach infection is rampant due to two reasons: It's the ideal season for bacteria and fungus to multiply, which otherwise stay dormant; and after a hot summer, immunity is down.The solution is to have food that's anti fungal and anti bacterial by nature like khichadi. Therapeutic diet advise in different conditions of ill health can protect us from digestive disorders. 

Yogic time of Meals Ahara : Food must be taken into the body at time when samana, prana and apana are working best. Most of the forces of body works in diurnal cycles,peaking and ebbing at certain time. Meal must be taken within natural and harmonious times of body function. The stomach is most receptive in morning and least receptive in the evening. Thus morning meal should be taken sometimes between  7-11 A.M.for the best digestion. The morning meal should be the largest  as it fuels us energy for the busy day. Evening meal should be light and taken before sunset.

                                                 "Eat to nourish your body."

Causes

· Overeating : When you eat too much or you eat the wrong food you may get the symptoms of indigestion. It over taxes the digestive organ. Over eating makes the work of the stomach, liver, kidneys and bowel harder. When the food is putrefied, its poisons are absorbed back into the blood and consequently the whole system is affected.
· Spicy foods: Spicy foods, such as hot red peppers, can be hard on the digestive system and make heartburn worse.
· Fatty foods: Fatty foods, such as ice cream, butter and, red meats can worsen diarrhea and contribute to bloating.
· Fried foods: Fried foods, such as french fries and onion rings, are again high in grease and fat, which can bring on stomach cramps, bloating and diarrhea.
· Acidic foods: Acidic foods that include oranges, tomatoes, and grapefruit can be difficult to digest and may contribute to symptoms of poor digestion.
· Artificial sweeteners and sugar, red wine / alcohols: Nausea, diarrhea and digestive symptoms are common side effects from consuming these added sweeteners.
· Your meal time behavior : Eating too fast, too much, drinking from a straw, or talking too much while you are eating. All of these habits can lead you to swallow in a lot of air as you're eating, which causes gas to build up in your stomach. Or spending your mealtime more focused on the TV then on your plate.
· Underline medical conditions : Ulcers, celiac disease, gallstones, intestinal blockage, or stomach cancer.
· There are some cases of indigestion that have no obvious cause at all. This may be called functional or non-ulcer dyspepsia, or depressed gut. It can actually be anxiety related.
· Eating late at night.
· Food that are difficult to digest : Foods with high level of proteins are not digested well and produce toxic matter and gas.
· Incompatible foods : Some foods also do not go well with each other. Eating them together can lead to undigested food accumulating in the system causing constipation and gas.
· Food with low fiber content: Refines food are major cause of colon trouble.
· Frequent use of laxatives : It makes the colon muscles week.
· Eating cold food : Often people eat food straight from the refrigerator.This causes stomach spasm.This is because eating cold food affect the temperature of the stomach. Since digestion takes place at a temperature close to body temperature, the stomach has to make extra effort to digest cold food, causing spasm.

· Stress or hurry : Many people gulp their food due to stress or hurry. When food is swallowed in large chunks, stomach has to work harder and more hydrochloric acid is secreted.
· Eating too rapidly or not chewing properly.
· Eating stale food.
· Pregnancy
· Hyper acidity : Excessive acid accumulation in the stomach causes gastric mucous membrane to become congested.
· Certain foods, especially if they are not properly cooked causes indigestion.
· Drinking too much water with meals. Water consumed after the food is digested (Minimum 6 hrs after meal) will increase Bala (Body Strength). Water consumed during consumption of meals will act as Amrut (Elixir of Life). Water consumed in large quantity after meals will act as a Visha (Extinguishes the Agni of Body).
· Insomnia and emotions such as jealously, fear and anger.
· Lack of exercise or exercising with full stomach may cause indigestion.

· Medication such as antibiotics, non steroidal anti-inflammatory drugs that irritate the stomach lining.

· Lactose intolerance :
· According to Ayurveda It is caused by the aggravation of doshas viz. Vata, Pitta and Kapha. In brief when Vata is vitiated, there is more pain, when pitta is vitiated there is more of burning sensation and when Kapha is vitiated there is more of nausea and vomiting

1. When the digestive fire (Agni) is disturbed by various dietary indiscretions
2. Misapplication of evacuation measures
3. Suppression of natural urges
4. Poor adjustment  of the individual to place and season

Diarrhea due to allergic Food

Due to allergy to Foods

Causes and Symptoms :

Diarrhea with or without abdominal distension, and pain in the abdomen can  occur in some children following ingestion of artificial milk, certain food additives or preservative and other foods mentioned under the heading of asthma. The symptom may be related to allergy or to some other mechanism. Some children with allergy to artificial milk (liquid as well as powder)  may also develop skin rashes, vomiting, and get bleeding from the intestines. Their lungs may also be affected. 

Treatment

Avoid the allergens. The doctor may prescribe an antihistamine.

" Hunger is a sign of good health."

Sign & Symptoms

· Indigestion can be pain or discomfort in your upper abdomen (dyspepsia) or burning pain behind the breastbone (heartburn).
Abdominal pain, belching and regurgitation etc.
· Due to delaying in gastric emptying, headache,fainting, nausea and vomiting and abdominal pain

· The retained in stomach may become partly toxic and join with vata pitta and Kapha to give rise to variety of disorders which involves other systems

As food no longer gets digested the constituents (dhatus) are deprived of nutrition and the body gets debilitated.

· Vomiting

· Diarrhea elimination of undigested food in the stomach

· Fever in chronic cases.

· Swelling in hands and feet in chronic situation.

· It is characterized by that bloated, gassy, uncomfortable feeling that often hits after a big meal.

· Sense of fullness after eating.
· loss of appetite.
· Sour belching or acid indigestion (acid re flux) & Acid taste in mouth. A bitter taste in the mouth from stomach acid coming up into the oesophagus.
· Bad taste in mouth, coated tongue, foul breath
· Nausea with or without vomiting.
· Gurgling, rumbling or growing stomach discomfort.
· Constipation or diarrhea.
· Feeling feverish

· According to Ayurveda when vata is vitiated there is more pain, when pitta is vitiated there is more burning sensation and when kapha is vitiate there is nausea and vomiting.

Diagnosis

· Stool Examination : for cyst, ova occult blood and incomplete digestion.

· X-ray : To rule out peptic ulcer.

· Liver function test.

· Endoscopy, colonoscopy, ultrasound, CT scan and laparoscopy.

Lifestyle

· Tip for good digestive health
· Buy fresh seasonal fruits and vegetables, which is suited to the need of the body.
· Rinse all the dirt and chemical sprays of the surface of the fruits and vegetables . No need to scrub away the skin or peel of the vegetables and fruits.
· Steaming or baking is better than frying or boiling, gives good flavor and make them easy to digest.
· Avoid large amount of fat, oil and ghee.
· Use salt sparingly, more in summer and less in winter.
· Do seasoning of food with herbs and lemon juice.
· Do not overcook.
· Prepare food just before serving in order to maintain the maximum prana and nutrition of food.
· Keep meals simple.
· Take meals at regular intervals.
· When eat always take small mouthful chew each mouthful carefully.
· Eliminate problems from your mind during meals.
· Only take as much as you need, never overburden digestive system.
· Take food with the attitude that it is health giving, the gift of god or nature.
· Eat warm and fresh food.
· Consumption of pure water 2-3 liters per day
· Eat the right combination in right quantity.
· Create a pleasant atmosphere to eat.
· Do not talk while eating. Eating in a hurry inhibits the production of hydrochloric acid and other enzymes necessary for digestion.
· Put an extra pillow under the head at night as it is harder for the acid to flow uphill.
· Eat ghee and rice before meals it soothes the digestive tract.
· Have warm water to boost digestion.
· Have food at regular time interval for good digestion. Have lunch between 12 and 2 p.m in the afternoon. Lunch should be largest meal of the day. Dinner should be taken before 8 p.m and should be lighter then lunch.
· Eat very slowly (without speaking) & chew your food as thoroughly as possible before swallowing..
· Scheduling exercise before a meal or at least three hour after.
· One should take food in proper quantity.
· Food should be taken after the digestion of previous meals.
· One should be free from anxiety and worries while eating.
· Fasting once a week is a good practice

· Eat natural unrefined foods like brown rice, porridge, oats, green leafy vegetables and fruits.
· Pay attention when food provoke your body. The first thing is to know your triggers and try to avoid them. To begin with if you know wolfing down a chicken roll makes you feel physical pain, may be go for something lighter. The first line of defense is not the remedy but figure out how to avoid it.

· Test for undigested food : Undigested food or (Ama) is that stools would sink in water. and foul smelling.

Avoid

· Avoid sleeping in day time.
· Avoid drugs salicylates, steroids, indomethacin.
· Stop smoking,
· Wash vegetables with clean water and steam them well to kill germs.
· Avoid drinking too much water with meals. Drinking liquid with meals will interfere with the digestive process. It dilutes the concentration of hydrochloride acid needed for proper digestion.
· Overeating, eating too quickly, eating high fat foods, eating during stressful situations.
· Avoid spicy fatty and large meals especially just before bed time.
· Try to cut down on tea, coffee, fizzy drinks and alcohol.
· Do not eat food taken directly from refrigerator. Drinking very cold water, milk, juice taken from the refrigerator is not good for digestion. Cold water or drinks can slower down the digestive process.
· Do not grab the food and eat in a hurry just to satisfy your hunger.
· Water and other liquid should be take 1/2 an hour before meals or one hour after.
· Never boil vegetable always steam them to preserve nutrients..

"Stomach upset ? Cook light & semi solid".

Exercise

· Exercises like walking, swimming are good.

Yoga

Vajrasana : Only Asana which can be done after meals. It is good for flatulence and constipation.

· Ardh Matsyasana

· Sarvangasana

· Pavan Mukta Asana

· Bhujangasana

●    Corpse pose  Shavasana  (dead posture) 

                       

                                                                          

Technique : Lie on your back with your legs straight and arms at your sides. Close your eyes. Let your breath occur naturally. Allow your body to feel heavy on the ground. Keep your legs relaxed and your hands on your sides of your body. Try and imitate a dead body. Keep your palms facing the ceiling and close your eyes. Proceed to count your breaths. Consider meditating while you lie in the Shavasana pose. Working from your soles of your feet up to the crown of your head, consciously release every body part, organ and cell. to assists you to consciously relax each and every part of your body and slow down your respiratory rate. This, in turn, aids in correct digestion and proceeds a long way in relieving acidity. Relax your face, let your eyes drop deep into their sockets. Invite peace and silence into your mind,  body and soul. Stay in Shavasana for few minutes

Benefit :

• Calms the brain and helps relieve stress and mild depression.
• Relaxes the body.
• Reduces headache, fatigue, and insomnia.
• Helps to lower blood pressure.

· ● Rabbit Pose Shashankasana   (शशांकासन)          

                                           

  

                                                                       

Technique : Sit in Vajrasana, both your palms should Keep your neck and spinal cord straight.
Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders. Equal distance should be maintained between your arms with your fingers raised.
Slowly exhale and reach down to touch the ground with your head and both your hands. Relax when the forehead and palms touch the ground. Some areas of the chest and abdomen will rest on the thighs. To finish, you should exhale and place your palms on your knees.
Benefits :

• Helpful in getting rid of constipation.
• Release the stress from spinal vertebrae.
• Leads to the well functioning of adrenal glands.
• Stretches the back muscles making them stronger.
• Enhances the health of both male and female reproductive organs.
• Tones and massages the muscles of the pelvic region and sciatica nerve.

●    The Staff Pose Dandasana (दण्डासना ) Seated Asana
                                         

Benefits :

• This asana gives relief to persons who feels a bloating sensation in the abdomen due to gas and also to those suffering from gastric complaints
• It reduces fat around the waistline and tones the kidney

Mudra

Yoga Mudra

Formation :

Assume any meditative pose like Padmasana, Sukhasana or Siddhasana. Place the left palm on the navel and place the right palm on the left palm. Draw a deep breath and exhale slowly. Gradually bend forward and touch the ground with the chin. Eyes should look forward. Go on exhaling to empty lungs and be in that position for some times.. Then inhale slowly and lift the body. This is yoga mudra.

Effect :

This mudra activates the muscles of the stomach and  Apana Vayu starts moving. Digestion gets better.

Benefits :

• Removes constipation and avoids formation of gas.
• Activates the pancreas and helps in controlling diabetes.

Great Seal (Maha Mudra) (महा मुद्रा )

Mahāmudrā literally means maha -  great or noble  and mudra -  means shutting, closing or sealing. In this sitting posture the aperture at the top and the bottom  of the trunk are held fast and sealed.

Technique :

• Sit on the floor with the legs stretched straight in the front
• Bend the left knee and move it to the left, keeping the outer side of the left thigh and the left calf on the floor.
• Place the left heel against  the inner side of the left thigh near the  perineum. The big toe of the left foot  should touch the inner side of right thigh. The angle between the extended right leg and the bent left leg should be a right angle of 90 degrees.
• Stretch the arm forward towards the right foot and hook the big toe with  the thumbs and forefingers.
• Lower the head to the trunk until the chin rest in a hollow between the collar bones just above the breast bone.
• Keep the spine fully stretched and do not allow the right leg to tilt to the right.
• Inhale completely. Tighten the entire abdomen from the anus to  the diaphragm. Pull the abdomen back towards the spine and also up towards the diaphragm.
• Relax the abdominal tension, then exhale,, again inhale and hold the breath, maintaining the abdominal grip. 1-3 minutes
• Relax the abdominal tension, exhale, raise the head, release the  hands and straighten the bent leg.
• Repeat on the other side, keeping the left leg straight and the right one bent for an equal length of time.

Benefits :

• This asana tones the abdominal organs, the kidneys and adrenal glands
• Women suffering from prolapse womb find relief as it  pulls the womb up to its original position.
• Person suffering from spleens ailments and from enlargement of prostrate gland will benefit by  staying in this pose.
• Maha mudra destroys pains. makes the digestive system strong.
• It is also good for piles.
• Enlargement of spleen.
• Indigestion

Mudra

• Surya mudra is good for Indigestion

Pushana Mudra or Nourishing Mudra

Pooshan means the God of nourishment and hence this mudra is  dedicated to the sun God.

Formation :

Right Hand : Middle finger is on the top of the index finger and the index finger touches the top of the thumb.Other fingers are extended straight.

Left Hand : The ring finger is at the top of the middle finger.The thumb and the middle finger are joined together at their tips.Index finger and the little finger stay extended.

Effect: 

This mudra is called Pooshan Mudra as it influences the energy currents that are responsible for absorption and utilisation of food, as well as helping with its elimination This mudra intensifies breathing and helps in the absorption of oxygen and release of carbondiaoxide from the lungs.

Benefits :

• This Mudra has a relaxing effect on the solar plexus the area of stomach liver, spleen and gall bladder.
• Regulates energies in the elimination and detoxification.
• Relieves acute nausea,  flatulence, seasickness and the feeling of fullness after meals.
• Finger positions of the left hand aids in directing energy upwards.Concentration, memory, logic, enthusiasm are positively influenced.
• If there are chronic complaints about lack of energy than the mudra of the right hand can be modified as follows:
• Placing the right finger on the top of the little finger is touching the tip of the thumb.

This alternate finger position helps in activating energy in the pelvic floor.

• Excellent effect on general health

Pranayama

· Kapalbhatti Expel the breath with forceful contractions of the abdominal muscles and relax.

· Anulom - Vilom It is also known as the alternate breathing technique, 

· Ujjayini Pranayama The pranayama is also sometimes referred to as ocean breath or hissing breath. This particular pranayama aims to keep the mind cool and the body warm. The practice of Ujjayi pranayama involves deep inhalation from both nostrils with a half closed glottis.

● Bhramari Pranayama  (भ्रामरी प्राणायाम) Sit in any meditative comfortable posture. Inhale through both nostrils. While exhaling produce honey bee sound (humming bee sound) by folding your tongue on your upper palate.  Feel the resonance and vibration on your head while practicing.

●   Yoga Nidra

                                  

Antar Mauna

Antar Mauna ( A meditation technique)  develops resistance to emotional upheavals by developing the witnessing attitude.

Kriya (Action)

· Kunjal (Regurgitation cleansing)  The practice involves ingesting warm saline water and then expelling it in order to clean out the stomach and upper digestive tract.

Neti Kriya

Agnisaar Kriya

Nauli Kriya

Shankha Prakshalana

Vyaghra Kriya

Mudra

• Surya mudra is good for Indigestion

· Apana Mudra

Apana Vayu Mudra

This mudra can save a person from 'heart attack', hence a mudra is called Sanjeevani Mudra, one that gives life to a dying person. This mudra gives instant results and the pain is reduced immediately.

Formation :

This is combination of two Mudras Vayu and Apana. From Vayu mudra by placing the tip of index finger at the base of the thumb and then form Apana Mudra by joining tip of the thumbs with the middle and ring fingers.

Effects :

There is combined effect of Vayu mudra and Apana Mudra. Vayu mudra relieves the pain instantly and Apana mudra maintains space to reinforce blood circulation to the heart. 

Benefits: 

• The functional capacity of various organs of digestive system increases

Perform Apana Vayu Mudra-

1. When there is sleeplessness.
2. When there is over exertion.
3. When there is stress.
4. When climbing staircases and hills.
5. When there is crises.

· Varuna Mudra

Mushthi Mudra

It is a closed fist position of the palm.. Mushthi is the tight fist which is the symbol of force. This mudra promotes digestion, helps cure constipation and lethargy.

Formation :

Form the fist with both hands and place the thumb at the back of the ring finger.

Effect :

This mudra is a combination of Vayu mudra, Shoonya mudra, Soorya mudra, Jalodara Nashaka mudra , which decreases all the four elements thereby solving the  problems of excesses of four elements namely Vayu, Akash, Prithvi and Jala. The Agni affecting Soorya mudra generates heat and energy in the body.

Benefits 

• When feeling depressed discouraged or suffering from physical discomforts like shivering, phlegm in the wind pipe or feeling of lethargy and inertia. Perform this mudra for 50 minutes followed by Prana mudra.
• Reduces the tingling in the body parts.

Mukul Mudra or Samana Vayu Mudra

Samana is one of the five Vayus which helps digestion. Samana Mudra carries the activity of digestion.. Samana Mudra is also called Mukul Mudra. The formation of this mudra resembles bud- Mukul in Sanskrit. Hence this mudra is called Mukul Mudra.

Formation :

All the fingers get equal importance with the Agni  and they get balanced.The mudra seems to be simple  but is quite effective.

Effect :

All elements gets equal importance  in the mudra hence it is called  Samana or even Mudra.

Benefits :

• When the mudra is placed on the tense or hurting part of body, it gets relief immediately. It is like directing the energy  to a specific part, so one feels instantly rejuvenated. It is like a sharp focus on  healing energy, like a laser beam or a shaft of light  which is directed to the area of concern. This mudra is an effective healing tool.
• The electromagnetic force generated  when the five fingers  come together is tremendous and that brings  about the balance of all elements.
• The science of mudra states that  balanced health can be attained if this mudra is performed at least for 15 minutes a day which activates digestion.

Ganesh / Ganapa Mudra- Agragami Mudra

 

Ganesh Mudra, also known as Ganapa Mudra -Agragami Mudra, is named after the Hindu deity, Ganesha

Formation :

Hold the left hand palm facing outward in front of the chest with bent fingers. Hook the right hand fingers in the left hand fingers. exhale the pull both the hands in the opposite direction without releasing the grip.Then inhaling let go the tension. Repeat the six times. then place both the hands on the sternum.

Now change the hand position, with the right palm facing outwards. Repeat this 6 times.

Then remain in silence for a while.

Effect :

This mudra tenses the muscles of upper arm and chest area. All five elements joining together give power to the whole body.

Benefits :

• Stimulates digestion and metabolism.
• The shoulders
• Activates heart and lungs.
• Opens the Anahata Chakra and instills the courage to face any situation.

Garuda Mudra

God Vishnu rides on the Garuda, the eagle. Eagle is Vishnu's vehicle, king of birds and enemy of snakes. This bird has an enormous wing span and tremendous strength in the wings. It flies with the wings effortlessly carried by wind.. The mudra resembles bird eagle.

Garuda Mudra is named after the king of birds eagle. Eagle is known for its discipline  this mudra brings these qualities to practitioners.

Besides, this mudra will fuel up energy and inspiration within you. It’s especially intended for balancing the air or Vata dosha in the body. The deficiency of Vata makes you feel lethargic, , and irritable.

To perform Garuda mudra, interlock the thumbs with extended fingers, and open palm towards you. This hand gesture can be observed while practicing Garudasana (eagle Pose) . The body gets revitalized and blood flow is activated by keeping hands in this position.

Formation ; Clasp the thumbs and place the right hand on top of the left hand like Namaste. Place the mudra in the pelvic region and inhale / exhale with long breaths for 10 minutes.

Then place this mudra in naval region and repeat inhalation / exhalation 10 times.

Then bring the hands ion the sternum and repeat the exercise 10 times. Spread the palms and fingers like  the wings of Garuda and inhale 10 times.

Effects :

The fire elements becomes powerful as the thumbs are entangled. As this mudra is placed on three regions of the body, all important organs like kidneys, stomach , heart, and lungs get energized. When the hands open like wings , both sides of the body gets equal blood circulation.

Benefits :

• This mudra empowers vital organs  of elimination, digestion, respiration, and blood circulation.
• Stomach pain subsides as digestion gets better.

Chakra

· Navel / Manipur Chakra Meditate on on Manipur chakra which is located at umbilicus area. Its connected to pancreas and helps in the transformation of food into energy. If this energy chakra is blocked it could lead to diabetes, liver & digestive disorders.

"De-worm yourself regularly by eating garlic or medicine."

Diet

Aid your digestive fire with ghee, jaggery, and bananas! walk it out and sip caffeine cautiously.

Power of Jaggery & Ghee

“Finish your lunch with one spoon of jaggery and ghee. It makes your digestion smooth; your body gets good fats and jaggery helps curb your sugar cravings and provides nutrients,” 

Power of Banana nutrient

Boost your energy and control bloating by incorporating a banana into your daily routine.  Eat a banana everyday either in the morning or as a snack between 4 and 6 pm. Bananas have fibre and electrolytes which keep gas and bloating in control. 

Prebiotic

Enhance your digestion with a blend of prebiotic and probiotic goodness by adding 3-4 black raisins to your dahi. It “resolves headache and acidity issues and also helps with B12 deficiency in the body arising from digestive issues.”

Remain Active

The more you stay active, the more your vata remains in control.

Sip caffeine cautiously

Watch your caffeine intake, avoiding excessive chai and coffee, particularly after 3 or 4 pm. Beyond 2-3 cups, it can lead to constipation or Diarrhoea.

Comfort food : Patient should be given a light diet. Eat rice khichadi with a little organic ghee.

· Wholesome Diet (Pathya)
 Khichdi is the ideal food because it does not irritate the intestine (inflamed due to infection) is easy to digest, contains water (as there is water loss during a stomach upset), moong dal contains amino acids and ghee which settles the stomach. Make all the Khichdis watery.
· Moong dal khichdi - Semi solid steamed mixture of (rice and green gram with saute of mustard, curry leaves, turmeric, Asafoetida, and oil ). Use the split green moong instead of yellow moong dal and boil with turmeric and water. Use one cup of rice and one cup of dal. Temper with ghee.

· Sabudana khichdi It's a good source of protein and carbs. Boil one cup of Sabudana with one cup of moong dal with turmeric. Temper with ghee.

· Quinoa khichdi Make this with a cup of boiled quinoa and one cup of moong dal with turmeric.

· Ragi khichdi Eat this as your stomach gets better. Boil one cup of ragi and one cup of moong dal with turmeric.
· Soup of green gram and Trikatu ( Pippali black pepper Sunthi), garlic, buttermilk, asafoetida is beneficial.
· Curd Rice It prevents constipation, stomach pain and other digestion related problems. It reduces stress and anxiety: 

                                                 
· Porridge Which is made of roasted rice flour.
· Probiotic

Enhance your digestion with a blend of prebiotic and probiotic goodness by adding 3-4 black raisins to your dahi. It “resolves headache and acidity issues and also helps with B12 deficiency in the body arising from digestive issues.”

Live micro-organisms that may be able to prevent and treat some illnesses. These promote a healthy digestive tract and immune system. These are also commonly known as friendly, healthy and good bacteria. People can get a healthy dose of probiotic in food like yogurt, kefir (fermented milk) and kombucha.(fermented tea).
· Yogurt / Curd Though, most dairy products are difficult to digest, a serving of plain yogurt is quite the opposite.It contains probiotics that help in increasing the number of good bacteria in the gut for a healthy stomach..It aids digestion and reduce bloating. Curd prevents excessive water loss from the intestines, which makes it useful if you have loose motions.However, for this purpose, you need to drink a thin and light lassi.
Apart from having probiotics, curd contains a lot of anti-oxidants and essential fat which are great for our health.
· Buttermilk is good for digestion. Drink fresh buttermilk either after or during the meal. The bacteria Lacto - bacilli in curd lubricate the intestines and help in proper digestion. Use of buttermilk and curd with asafoetida and cumin water is highly beneficial.
· Dhokla and idli is light for digestion.
· Oat bran It's a significant source of both soluble and insoluble fibre.The nutrient rich husk is removed from polished and refined grains such as wheat flour, depleting much of fibre, minerals and vitamins that are essential for healthy digestive functions.
· Ghee fried parched rice ( लाई ) is the best food medicine for vomiting.

· Tender coconut water. It  is a carminative food, and excellent remedy for gas formation and heartburn.

· Grains : Rice, Sathe / Sali (rice matured in 60 days) as rice gruel, (a thin liquid food).

· Boiled Rice water (Page) The thick liquid that comes out while boiling rice should be taken when it is hot by adding hing (asafoetida) and sauvarcala (black salt). Consuming this normalizes the irregular power of digestion and stimulates the suppressed power of digestion.
· Puffed Rice is also light to eat.

· Vegetables : Bottle gourd, plantain flower (banana), coriander leaves,curry leaves. Coriander leaves are (vata dosha pacifier) boost the digestive system.
· Cucumber  It helps greatly in relieving acidity and gas in stomach.
· Pumpkin It is an alkaline food and a mild laxative. It is easily digested and a non gas forming.

· Legumes : Green gram,(moong)

· Fruits :
· Lemon : The best among the fruits in dyspepsia is lemon, A teaspoon of lime juice mixed with water and a pinch of soda-bicarb makes an excellent remedy for acidity in stomach.  Limboti- This is an effective recipe. A lime cut in two pieces is stuffed with turmeric powder,rock salt ajwain and asafoetida,and the cut lime piece is tied up again. This lime is then heated in dry iron vessel till aromatic odor is observed. Juice obtained by this lime is limboti juice. It is very helpful to enhance Pachak-Pitta i.e.digestive secretions in the track.This limboti is specifically used for gratifying results in loss of appetite.

· Papaya It is one popular fruit for curing an upset stomach. Eating papaya encourages digestion and helps in constipation.The magic is in the enzymes papain, a natural digestive enzyme that breaks up foods irritating the stomach and chymopapain, which helps breakdown proteins and soothes the stomach by promoting a healthy acidic environment. (except in pregnancy)
· Grapes They are light good it removes indigestion and irritation of stomach in a short time and relieves heat.
· Pomegranate is good for digestive health. 5-10 gm powder/paste of rind of pomegranate twice a day with honey for watery stool.

                                       

· Pineapple Eat one cup of fresh pineapple daily. It can cut painful bloating within 72 hours. It act as a tonic in dyspepsia. Half a glass of pineapple juice should be taken after a meal. It is packed with proteolytic enzymes, a digestive aid

· Apple Cedar It does wonders for your digestive health. It controls acidity and improves digestive health.
· Wood apple ( बेल ) Take Pulp of Bael 2-3 gm, twice daily for frequent watery stool.

                                                                         

· Banana It is a good source of fiber, can aid digestion and help beat gastrointestinal issues. In Tamil nadu eating banana after meals is a regular practice.

"Hurry, worry & curry is not good for health".

Digestive Spices

Carminative Foods

These are agents that expels gas and relieve flatulence.

· Aniseed Ajwain is good for indigestion. It is an excellent medicine for expelling wind from the stomach. A teaspoon of ajwain seeds with a little rock salt is a good remedy. Or a teaspoon of ajwain seeds soaked in a glass of buttermilk for 5-6 hours should be ground in the same buttermilk mixture and administered to relieve indigestion.

  · Asafoetida  (Ferum asafoetida.)  हींग   It is a resinous gum with a pungent smell, generally used as a flavoring agent. It is the best remedy for expelling wind from the stomach. It is generally used for tempering dal or vegetables.
·   Fennel seeds  Mukhwas Chewing roasted fennel after meals is a good practice, it imparts relief from gastritis.

· Nutmeg It  relieves pain, soothe indigestion, Consume Powder of Nutmeg 125 mg with Luke warm water, 2-3 times a day, for watery stool.                                  

·  Mint Peppermint is good for indigestion. It is most valued as stimulant and as a drug that relieves flatulence. It helps in spasmodic disorders. Its juice is a good appetizer. Peppermint decoction to treat flatulence.
·  Garlic Its a anti-flatulent food of great importance. Adding a little garlic while cooking beans, peas  or other gaseous vegetables take away their harmful gas forming properties.
·   Ginger (Zingiber officinalis) Its a wonderful herb that aids digestion and reduces inflammation and heartburn. This not only relaxes but also soothes the intestinal track. Having ginger water with few drops of lemon after every meal. Drink ginger decoction to aid digestion. It is a valuable drug for flatulence. Chewing a fresh piece of ginger  after meals regularly is an insurance for good digestive health.                                 

  Intake of raw ginger along with salt and lemon sprinkled on it ( about 1 gm weight) in the beginning of the meal is always wholesome. It cleanses tongue, throat and stimulates digestion.                                                                                 
·   Cebulic myroblan (Harad) Its a best laxative,digestant and appetizer. Also good for flatulence. Chewing a piece of harad is an age old remedy for heartburn. It is taken along with rock salt in varsha ritu, with sugar in sharad ritu,with dry ginger in hemant ritu, with pippali in shishira ritu,and with honey in vasant ritu and with jaggery in grishma ritu.
·   Cinnamum It stimulates digestion and relieves gas in stomach.  It is taken as coarsely powdered and boiled in a glass of water with a pinch of pepper powder and honey.
·   Clove It is a popular spice good for indigestion and flatulence. Clove promotes enzymatic flow and boosts digestive functioning.
·   Parsley  It aids digestion and prevents formation of gas.
·   Turmeric Its decoction to fight infection.
Cumin seeds These help in secretion of various digestive enzymes in the pancreas that aid in digestion and absorption of nutrients. Enjoy its flavor and benefit by adding roasted cumin or its grounded form in curd, buttermilk, shikanji, salad and soups.
· Piper longum Piper longum For indigestion dry fruits of long pepper are crushed to make a fine powder and sieved through a fine cloth. 1 teaspoon of this powder with jaggery is advised to administer orally half an hour before food for 4-5 day.
· Piper nigrum
· Black Cumin Carum bulsamo dendron myrrha
· Kalonji Nigella saliva
· Cardamom

"Deworm yourself regularly by eating garlic or medicine."

Home Remedies

·   Mint alleviate flatulence and aids in digestion.   It is most valued as stimulant and as a drug that relieves flatulence. It helps in spasmodic disorders. Its juice is a good appetizer. Drink Peppermint decoction to treat flatulence. Pudin hara 
                                                 

· Aloe vera

Aloe vera

Improves gut health : Anti inflammatory benefits of aloe vera makes it perfect to fight free radical in the body and reduce oxidative stress while boosting gut health. It is advisable to mix 2-3 teaspoons each of aloe vera juice with water.and drink in the morning on empty stomach.

Drink aloe vera juice (it detoxifies the intestine)
· Prepare infusion using ginger,cumin seeds and pepper. These are all digestive.

· Fresh juice of curry leaves with lime juice and sugar is an effective medicine for indigestion.

· Juice of fruit of Jamun (Syzygium cumini) when partaken in adequate quantity relieves sluggish digestion.
· Ground cardamom seeds (chotti elaichi) mixed with ginger powder (a pinch) cloves (2) and coriander seed powder(1/2 teaspoon) is an effective remedy for indigestion.
· Sucking a piece of ice controls vomiting.

.

"Detoxify your system once in a month by fasting."

Prophylaxis

• Abstention from eating unwholesome food
• Eating more or less then necessary at improper hours.
• Eating before the previous meal has been digested.

Treatment

Allopathic
· Diarrhea
Tab Norflox TZ 500mg BD
Tab Codeine Sulphate 60mg TDS
· Pain
Tab spasmidon / Cyclopam SOS
Hot water bottle on abdomen
· Enzymes : Take enzyme tabs to restore the gut flora balance.
Tab Bestozyme TDS
Tab Sporolac /Lactobacilus TDS
· Lactose Intolarance : You can have coconut milk,almond milk or butter milk as replacement of dairy milk.
· Acidity (Antacids) Gellusil MPS 2 tbsp TDS
Tab Famitid 20 mg BD
Tab omeprazole 20 mg at night.
Tab Cisapride 10mg TDS
· Indigestion ENO salt

Ayurveda
· General Measures For lightening the digestive system (Shamana) like fasting

· Evacuation procedures

· Appetizers

· Vomiting
Powder of fried seeds of 1-2 Cardamom (Ilaaichi) with honey,thrice a day. Or lemon juice with a pinch of salt / sugar 2-3 times a day.
· Brew a cup of peppermint or ginger tea.
· Indigestion
· Hingvastaka churna is popularly used; to get the best effect of this medicine. It is given to patient mixed with the first morsel of food. Mixing it with buttermilk produces  very good results
· Drakshasav Good for digestion
· Baking soda can quickly neutralize stomach acid and relieve indigestion, bloating, and gas after eating. For this remedy, add 1/2 teaspoon of baking soda to 4 ounces of warm water and drink.
                                        

· Constipation


· Triphala is lubricating bulk laxative. It promotes good colon health. It do not cause cramps and irritation. It gently stimulates the intestinal walls and restore tone to the colone, thus helping in the elimination process, providing a colon cleansing effect. One teaspoonful of triphala powder with warm water at bed time.
· Psyllium husk (Isabgol) Time tested herb act as a emollient,gentle laxative,cooling and diuretic.It should be taken 3-5 gm, with milk at bed time for constipation.
· Sickness of mouth with anorexia (loss of appetite) is is cured by chewing pure ghee fried clove (लौंग) twice a day before meal.
· Appetizers 1/2 glass fresh grapes juice, or 1/2 glass fresh pomegranate juice, or fresh ginger juice + fresh lime juice with black paper is to be taken 15 minutes before meals.
· Patient who gets burning sensation immediately after taking food especially in the cardiac region, gastrointestinal intestinal tract and throat gets relieved by the linctus prepared of draksha ( Vitis vinifera, dried grapes), honey and sugar.

Naturopathy
· Moving your body can help.
· Therapeutic vomiting Vaman : If loss of appetite with vomiting sensation and heaviness in upper abdomen are clubbed then induced vomiting (Vaman) with rock salt and water gives instant relief.

· The only effective treatment for indigestion is a thorough cleansing of the digestive tract.
· Fasting is good option for indigestion. Fasting is advised in treating the disorders  like indigestion,
· All fruit diet for five days. Fruits flush out the undigested food residue and accumulated feces and re-establish health to perfect order.
· Followed by restricted diet of easily digestible foods consist of cooked vegetables, juicy fruits and buttermilk. for about ten days.
· Later on start normal diet.

Recipe for most of the digestive disorders

• Coriander seeds 1 cup
• Cumin seeds 1/2 cup
• Black Cumin seeds 1/4 cup
• Anise seeds (Soumph) 1/4 cup
• Caraway (Ajwain) less than 1/4 cup

Mix all the above in dry form. Sun dry for 2-3 hours in full sunlight. Store in an airtight container. To prepare a concoction, add a spoonful of above to one liter of water. Crush / grate 1 inch of fresh ginger and 15-20 whole mint leaves (do not crush). Boil the content till it reduces to 3/4 quantity. Strain and drink it hot.

The concoction reduces bloating and gas, inflammation of intestine and eases digestion.

Work while you work,
play while you play and of course,
"just eat while you eat".
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* Medicine as suggested above should only be taken under the consultation and supervision of registered medical practitioner.