You may have been in a yoga class and heard the instructor say “twists help with digestion” and wondered if that was true, or what that exactly meant. We’ll cover that here, so keep reading!
twists and digestion
You likely have heard it time and again in your yoga class: twists help with digestion and detox the organs. Welllllll this isn’t exactly true, though there are bits of truth where this could have been inspired from. Let’s explore.
1) Twists can help improve circulation (but also forward folds and inversions!)
– Oftentimes in a yoga class, you’ll hear “twists massage your organ”. Though if your digestive system was to receive a REAL massage, it would be quite painful, the idea is that the movement in different directions (gently) provides this stimulation of connective tissue around the organs, promotes blood flow, and in turn, may help with digestion.
– Circulation is important, as it brings oxygenated and nutrient filled blood, not only to the digestive system (small bowel, large intestine, etc), but the entire body as well (1). You can definitely see how this helps with digestion!
But else helps with circulation?
– Exercise in general (2). And in exercise, there is typically some type of minor twisting in the abdomen area. So these deep yoga twists are not required for circulation and digestion.
– Now, here is where things get interesting… when exercise is increased in intensity and prolonged, the sympathetic nervous system kicks in (the fight or flight). So a certain percentage of blood moves towards larger muscles and vital organs (like the heart and lungs) to respond to this stress response (which exercise can be stressful!). SO, there is LESS blood flow to the intestines, which can sometimes result in altered motility and absorption in the GI (gastrointestinal) tract, as well as increased permeability. Think of the fast walkers… they sometimes have a bowel movement in the middle of their races, and this may be why there is this rapid emptying of the digestive system. (3)
Sooooo exercising can help digestion IF your goal if elimination, as you may have the urgency to go after (though this does not mean your digestive process will always be of quality).
Of course, what you eat and drink before exercise, and how long or short beforehand, can have a HUGE impact on this.
– As far as which WAY to twist first… it does not matter. The way that peristalsis works (the muscular contraction of smooth muscle in your digestive system), is that it won’t matter if you twist right or left first, you will NOT cause a blockage, or exponentially id in your digestion. If it makes you feel better, and you already live with digestive issues, it certainly won’t hurt to twist in whichever direction you please first.
– Think about it… what if you twist right first, but the stool is already lower in your intestines? Then you should twist left first… But you can never know where the stool is exactly in your body.
6 dietitian nutritionist approved tips for better digestion
- Keep moving! Exercise is important for digestion, as discussed above.
- Eat ENOUGH food. Bulk and having enough energy for your body to function ALL help with digestion.
- Get your fibre – soluble and insoluble. Soluble fiber attracts water, and insoluble fiber adds bulk to the stool. Both of which are important to get things moving.
- Drink water. Water helps to make stool softer.
- Consume pre- and probiotic foods. Prebiotics are fibres we can’t digest, but can feed the probiotics. Probiotics promote normal bowel function, and have a crazy amount of influence on other body systems.
- Relax! Trust me, the art of relaxation is so POWERFUL. The parasympathetic nervous system is literally called the “rest and digest” phase. So chill out my friend, and enjoy GI bliss.
references:
- Jeays, Adam David, et al. “A framework for the modeling of gut blood flow regulation and postprandial hyperaemia.” World Journal of Gastroenterology: WJG 13.9 (2007): 1393.
- Shepherd, J. T. “Circulatory response to exercise in health.” Circulation 76.6 Pt 2 (1987): VI3-10.
- Ter Steege, R. W. F., and J. J. Kolkman. “The pathophysiology and management of gastrointestinal symptoms during physical exercise, and the role of splanchnic blood flow.” Alimentary pharmacology & therapeutics 35.5 (2012): 516-528.
