TCM Tips for Bloating and Indigestion
Gentle TCM Tips for Happy Digestion
Holiday gatherings and parties are among the best moments in life — sharing great food with friends and family creates lasting memories, and leftovers can be just as appetizing!
Yet, for many, the aftermath—bloating, heaviness, and discomfort—can overshadow the joys of holidays.
In Traditional Chinese Medicine (TCM), digestion is the foundation of one's vital energy, or "Qi." While digestion is primarily about breaking down the nutrients found in the food we consume, it is also about converting those nutrients into the Qi that gives us the strength and energy to perform daily activities. When our digestive system has a strong "digestive fire," we generally have lots of energy and we are mentally clear. Conversely, if our digestive system has too much Qi flowing into it, we become tired and heavy.
Fortunately, we do not have to give up feasting and socialization to maintain a healthy, happy digestive system. Using a few of the timeless principles outlined in TCM, you can promote a healthy digestive system before, during and after a meal, so that you may transition from a potentially difficult digestive experience to a smooth and easy process.
Warming the Body
According to TCM, s warm stomach helps food to digest better. Warm moves, cold stagnates. Cold food and beverages cause the digestive system to contract and stagnate, requiring the body additional effort to increase the heat of the digestive system to process the consumed food.
Minimize or avoid icy foods and drinks. Drinking hot or warm water helps improve digestion and mitigating the negative effects of cold foods/drinks.
If you experience a heavy or bloated sensation after eating, here's a TCM tea blend to boost digestion and to dispel stagnation.
Digestive Harmony Tea Recipe
2-3 small pieces of Aged Tangerine Peel (Chen Pi)
2-3 slices of fresh ginger
A teaspoon of black tea (optional)
Add all ingredients to a standard size teapot and pour boiling water over the ingredients. Steep for ten minutes and can be steeped for several times. Serves two.
Aged tangerine peel or Chen Pi is a classic in TCM for regulating the digestive system. Chen Pi works to dissipate dampness and phlegm, both of which are common causes of heavy and sluggish sensations.
Ginger is the a commonly-used warming herb. Ginger stimulates the digestive fire, relieves nausea and helps to warm the body.
Black tea provides a gentle energy boost and a robust, earthy flavor. Black tea is considered warming in TCM. We prefer fermented varietals such as Liu Bao or Cooked Puer, but use what you have at home.
Gentle Movement After Meals
Some post-meal physical activity can also beneficial. Gentle movement helps the flow of Qi and blood throughout the body. A short, 10-15 minute walk after eating can help gently stimulate the digestive process and alleviate that heavy, uncomfortable feeling.
Calf raises are a great way to get the digestive system moving. Stand up and raise up onto the balls of your feet and slowly lower back down. You may also do it seated if you are stuck at the table. Do 5 sets of 20-30 repetitions. There are several meridians that run along the legs and applying gentle pressure to the muscles in the calves can help to stimulate and aid the digestive system.
Acupressure Points for Relieving Bloating
Your body has innate points for relieving discomfort. Applying gentle pressure can offer immediate relief.
Zu San Li 足三里 (ST-36): Also known as "Three Mile Leg," Zu San Li is the primary point for promoting general digestive health and increasing energy levels. To locate ST-36, position your hand under the bottom of your knee on the outer side of the leg. On the outside of the tibia (shin bone) is a slight depression. Apply firm, steady pressure using your thumb for 1-2 minutes per leg.
San Yin Jiao 三阴交 (SP-6): AKA Nei Guan, SP 6 is the go-to acupressure point for influencing lower abominal organs and relieving GI issues. It's located on the inner lower leg, about four finger-widths above the highest point of the ankle, off the tibia bone.
You can use your fingers to massage these areas or use a Gua Sha to gently scrape the skin in a downward motion toward your feet to move the Qi downward.
The Ultimate Secret to Promoting Healthy Digestion: Mindful Eating
More than anything else, it's most important to practice mindful eating.
Be Intentional About Your Food Choices: Take a moment to reflect before you fill your plate. What does your body truly desire and require?
Eating Slowly & Thoroughly Chewing Food: Digestion starts in the mouth. Proper chewing of your food is the first and most important step in breaking down food.
Using Your Senses: Take a moment to appreciate the colors, the aroma, and the texture of your food. Between bites, breathe. By focusing on the present moment, you send signals to your body that it's time to relax, digest and absorb the nutrients in the food in front of you.
This holiday season and beyond, see these not as restrictive rules, but as intentional gestures for your body. By nurturing your digestive fire, you’re investing in your overall energy and well-being, ensuring you have the vitality to fully enjoy every delicious moment.
