Managing Upset Stomach with Lifestyle Changes and Essential Oils

Managing chronic upset stomach is a challenge faced by many people in their daily lives. Chronic indigestion and stomach discomfort can significantly impact your quality of life, making it difficult to enjoy meals, socialize, and go about daily activities without worrying about symptoms. Fortunately, there are two main approaches to managing this condition: making lifestyle changes and using essential oils. 

In this article, we'll explore what a chronic upset stomach is as well as its causes and symptoms, and provide practical tips for managing it through diet, stress reduction, and essential oils.

What Is Upset Stomach?

An upset stomach, often referred to as indigestion or dyspepsia, is a persistent feeling of discomfort or pain in the upper abdomen. This condition can be accompanied by bloating, nausea, and a sense of fullness that can make eating difficult. Managing  upset stomach involves addressing the root causes, relieving symptoms, and preventing future episodes. The goals of managing upset stomach are to minimize discomfort, promote better digestion, and improve your overall well-being.

What Causes Severe Indigestion?

Several factors can contribute to the development of severe indigestion. Common causes of indigestion include:

1. Dietary triggers: Certain foods, such as high-carbohydrate, spicy, or acidic items, can irritate the digestive system and lead to indigestion.
2. Stress: Psychological stress can disrupt the normal functioning of the digestive system, causing or exacerbating symptoms of indigestion.
3. Medical conditions: Underlying health issues like gastroesophageal reflux disease (GERD), peptic ulcers, or gallbladder disease can cause indigestion.

Common Symptoms of Indigestion

What are the symptoms of indigestion? You may already be familiar with some, but recognizing the symptoms of indigestion is the first step in managing it. Some of the most common signs of indigestion include:

1. Upper abdominal pain or discomfort
2. Feeling of fullness or bloating, especially after eating
3. Nausea or vomiting
4. Belching or excessive gas
5. Heartburn or acid reflux
6. Loss of appetite

Understanding these signs can help you identify when you need to make changes to your lifestyle or seek medical advice.

The Connection Between Diet and Indigestion

Your diet plays a significant role in managing indigestion. Certain foods can either trigger or alleviate digestive discomfort. For example, carbohydrates and spicy foods can irritate the stomach lining, while unprocessed clean organic food, and healthy fats can be good for upset stomach symptoms. It’s essential to find the balance between what’s best for your digestive health and your personal taste preferences.

Lifestyle Changes to Manage Chronic Upset Stomach

While diet is a significant factor, lifestyle changes can also play a crucial role in managing an upset stomach. By making adjustments to your daily habits, you can ease indigestion pain and improve your overall digestive health.

Dietary Adjustments

Foods to Avoid

To minimize indigestion, it's best to avoid or limit the following:

1. High-carbohydrate foods: These can slow down digestion and increase the risk of acid reflux.
2. Spicy foods: Spices like chili peppers can irritate the stomach lining.
3. Acidic foods: Citrus fruits and tomatoes can trigger acid reflux in some people.
4. Caffeinated beverages: Coffee, tea, and soda can relax the lower esophageal sphincter, allowing stomach acid to escape into the esophagus.
5. Dairy products: Dairy products have a lower pH than gastric acid in the stomach and can therefore cause an upset stomach.
6. Gluten and soy: Gluten and soy can contribute to gut permeability in people with sensitivities.

By avoiding these foods, you can reduce the likelihood of experiencing indigestion.

Foods that are Best for an Upset Stomach

On the other hand, certain foods can be good for upset stomach and help alleviate symptoms:

1. Organic sources of protein: Dietary protein promotes beneficial bacteria in the gastrointestinal tract.
2. Organic vegetables: Leafy greens and other vegetables contain nutrients that help fuel the growth of healthy gut bacteria.
3. Oatmeal(gluten free) : High in soluble fiber, oatmeal in moderation can help regulate bowel movements and reduce stomach discomfort. (if you are not sensitive to oat)
4. Ginger: Known for its anti-inflammatory properties, ginger can help alleviate nausea and indigestion.
5. Greek Yogurt: Containing probiotics, yogurt supports gut health and can help balance the digestive system.
6. Bone broth: Bone broth is believed to reduce inflammation to support a healthy digestive system.
7. Collagen: With lots of essential amino acids, collagen helps maintain the integrity of the intestinal lining.
8. Marshmallow root tea: This tea is rich in antioxidants which prevent cell damage as well as tannins, which promote healthy intestinal lining.

Incorporating these foods into your diet can provide relief and improve your digestive health.

Hydration

Staying hydrated is essential for digestion. Water helps break down food and absorb nutrients, making it easier for your body to process meals. However, not all liquids are created equal. Avoid caffeinated and carbonated beverages, as they can worsen indigestion. Instead, opt for water or electrolyte solutions to stay hydrated without irritating your stomach.

Stress Management

Stress is a known trigger for indigestion and other digestive issues. When you're stressed, your body releases hormones that can slow down digestion, leading to discomfort. Techniques like meditation, yoga, and deep breathing exercises can help manage stress levels and reduce the impact of stress on your digestion. By incorporating these practices into your daily routine, you can find help for indigestion and improve your overall well-being.

Regular Exercise and Physical Activity

Moderate exercise can be incredibly beneficial for digestion. Activities like walking, swimming, and cycling help stimulate the digestive system and can reduce symptoms of indigestion. Aim for at least 30 minutes of moderate exercise most days of the week to keep your digestive system functioning optimally.

Sleeping Habits

Your sleeping habits can significantly impact your digestion. For instance, lying down immediately after eating can exacerbate symptoms of indigestion. To prevent nighttime indigestion, try elevating the head of your bed or using pillows to keep your upper body raised. Additionally, maintaining a regular sleep schedule can help regulate your digestive system and reduce discomfort.

Avoid Smoking and Alcohol

Both smoking and alcohol consumption can irritate the stomach lining and lead to indigestion. Smoking can relax the lower esophageal sphincter, allowing stomach acid to rise into the esophagus, while alcohol can increase acid production and irritate the stomach lining. Reducing or eliminating these habits can go a long way in managing your digestive health.

Increase Fiber Intake

Soluble fiber is essential for maintaining a healthy digestive system. It helps regulate bowel movements and can prevent constipation, a common cause of indigestion. Foods high in soluble fiber include oats, beans, lentils, and fruits like apples and pears. By increasing your fiber intake, you can improve your digestion and reduce the risk of chronic upset stomach.

Probiotics and Gut Health

Probiotics are beneficial bacteria that support a healthy gut. They can help balance your digestive system and reduce symptoms of indigestion. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and kimchi, or take them as supplements. Incorporating probiotics into your diet can be a natural way to promote gut health and ease indigestion pain.

Mindful Eating

Mindful eating involves paying attention to your food and eating habits. By slowing down and savoring each bite, you can better tune in to your hunger and fullness cues, reducing the likelihood of overeating, which can lead to indigestion. Practicing mindful eating can also help you make healthier food choices, contributing to better digestion overall.

Essential Oils for Managing Indigestion and Upset Stomach

Essential oils have long been used to support digestive health. These plant extracts can help soothe an upset stomach and improve digestion when used correctly. Essential oils work by interacting with the body's systems, promoting relaxation, and reducing inflammation.

Top Essential Oils for Indigestion

LaCura offers several high-quality, certified organic essential oil blends specifically formulated to support digestive health:

LaCura Bowel Support

LaCura Bowel Support is a carefully crafted blend of essential oils designed to promote healthy digestion and alleviate discomfort. This blend includes ingredients like peppermint and ginger, known for their soothing effects on the digestive system. By using LaCura Bowel Support, you can find natural relief from indigestion and support your digestive health.

GI Support

GI Support by LaCura is another powerful essential oil blend that targets digestive issues. With a combination of therapeutic-grade oils, this blend helps ease bloating, gas, and other common symptoms of indigestion. GI Support is an excellent choice for those looking for a natural way to manage chronic upset stomach.

LaCura 4Kids Stomach Discomfort

For younger individuals experiencing digestive issues, LaCura 4Kids Stomach Discomfort offers a gentle yet effective solution. This blend is specially formulated for children and helps soothe stomach discomfort without harsh chemicals or additives. It’s a safe and natural way to support your child's digestive health.

How to Use Essential Oils Safely

When using essential oils, it's important to follow safety guidelines:

1. Always dilute essential oils in a carrier oil, such as coconut or jojoba oil, before applying to the skin (if not prediluted).
2. Perform a patch test before using a new essential oil to check for sensitivity.
3. Avoid applying essential oils near eyes, ears, or other sensitive areas.

Combining Essential Oils with Lifestyle Changes

For the best results, consider combining the use of essential oils with the lifestyle changes outlined in this guide. By addressing both the root causes of indigestion and supporting your body with natural remedies, you can achieve lasting relief from chronic upset stomach. Whether you choose to focus on dietary adjustments, stress management, or physical activity, incorporating essential oils into your routine can enhance the benefits of these lifestyle changes.

Sources

1. Gastro Health (n.d.). Indigestion (Dyspepsia). Retrieved from Gastro Health.
2. GI Society (n.d.). 10 Nutrition and Lifestyle Recommendations to Manage Diarrhea. Retrieved from GI Society.