The Roadmap from Gastric Distress to Gastric Comfort

What Is Gastrointestinal Distress?

You're likely acquainted with the terminology doctors often use, such as gastritis, gastric irritation, and gastric pain. These terms are commonly associated with conditions involving the gastrointestinal tract. Moreover, if you've ever experienced symptoms related to gastrointestinal disturbances, you understand the discomfort they can cause. The unsettling sensation is not easily forgotten and is a stark reminder of the significance of our gastric health.

But What Is Gastrointestinal Distress as Referred to by the Medical Community?

Gastrointestinal distress or gastric distress refers to the discomfort, disruption, and distress experienced by individuals in relation to their stomach and gastric functions. It encompasses a range of physical symptoms, cognitive patterns, and emotional responses that can arise from gastrointestinal upsets affecting the stomach.

The physical symptoms associated with gastric distress can include;

• Abdominal pain or discomfort
• Bloating
• Nausea
• Vomiting
• Acid reflux
• Indigestion
• Changes in bowel movements such as constipation or diarrhoea.

These symptoms can vary in intensity and duration, significantly impacting an individual's daily activities, overall well-being, and quality of life.

Cognitively, gastric distress can lead to maladaptive thought patterns. These may include;

• A perceived lack of control over symptoms.
• A tendency to catastrophise or excessively worry about the severity and consequences of symptoms.
• Heightened anticipation anxiety, where individuals become anxious and preoccupied with the anticipation of future symptoms or flare-ups.

Emotionally, gastric distress can elicit a range of negative feelings, such as;

• Frustration
• Irritability
• Anxiety
• Depression
• A sense of hopelessness or helplessness.

These emotional responses can stem from the chronic nature of the symptoms, their impact on social interactions, dietary restrictions, and the overall disruption they cause in daily life. This can also be called as Visceral Anxiety'.

What is Visceral Anxiety?

"Visceral anxiety is a heightened vigilance and fear related to body sensations in the gastrointestinal tract. You may become hyper-aware of any changes or sensations in your stomach and may exhibit avoidance behaviours to prevent symptom exacerbation", says Dr Naveen, CMO at Nirva Health

Exploring the Underlying Causes and Triggers of Gastric Distress

Gastric distress can have various underlying causes and triggers, varying from person to person. 

Find what is your trigger.

• Gastrointestinal Disorders: Gastric distress can be a symptom of several gastrointestinal disorders, such as gastroesophageal reflux disease (GERD), peptic ulcers, gastritis, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gastroparesis. These conditions can result in stomach inflammation, acid imbalance, abnormal motility, and other disruptions in gastric function.
• Diet and Food Triggers: Certain foods and dietary habits can trigger gastric distress in susceptible individuals. Spicy or greasy foods, caffeine, alcohol, carbonated beverages, acidic foods, and high-fat meals are common triggers. Additionally, food intolerances or sensitivities, such as lactose or gluten intolerance, can contribute to gastric distress.
• Stress and Psychological Factors: Emotional stress, anxiety, and psychological factors can significantly impact gastric function and exacerbate symptoms. Stress triggers the release of stress hormones, which can affect gastric motility, increase acid production, and heighten sensitivity to gastric sensations. Psychological factors like anxiety, depression, and chronic stress can contribute to the development or worsening of gastric distress.
• Medications: Certain medications can cause gastric distress as a side effect. Nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, corticosteroids, antibiotics, and some cardiovascular medications are known to irritate the stomach lining, increase acid production, or disrupt gastric motility.
• Lifestyle Factors: Unhealthy lifestyle habits can contribute to gastric distress. Factors like smoking, excessive alcohol consumption, irregular meal patterns, overeating, poor sleep patterns, and lack of physical activity can disrupt gastric function and increase the likelihood of experiencing gastric distress.
• Hormonal Influences: Fluctuations in hormone levels, particularly in women, can influence gastric function and contribute to symptoms. Some women may experience worsened gastric distress during certain phases of the menstrual cycle, during pregnancy or menopause.
• Other Medical Conditions: Gastric distress can also be a symptom or consequence of other medical conditions, such as diabetes, thyroid disorders, kidney disease, and certain autoimmune conditions.

Sometimes, you may require medical investigations to find out this trigger.

Expert Diagnosis: Solving the Puzzle

Gastric distress can have overlapping symptoms with various gastrointestinal and non-gastrointestinal conditions. Open and effective communication between healthcare professionals and patients is crucial. Provide detailed information about their symptoms, triggers, and any associated factors to your doctor. 

In complex cases, a multidisciplinary approach involving specialists from gastroenterology, psychology, nutrition, and other relevant fields may be necessary. 

Prompt Remedies: Strategies Endorsed by Professionals

When experiencing gastric distress, individuals often seek immediate relief from their symptoms. Here are some expert-backed strategies for immediate symptom relief:

Medications

Over-the-counter antacids can help neutralise stomach acid and temporarily relieve heartburn and indigestion. However, it is essential to consult a healthcare expert before using any medication to ensure appropriateness and safety.

Gentle Movement

Engaging in light physical activity, such as taking a leisurely walk or doing gentle stretches, can aid digestion and alleviate discomfort by promoting healthy bowel movements and reducing gas buildup.

Heat Therapy

Applying a warm compress or heating pad to the abdominal area can help relax the muscles and soothe stomach discomfort. Warm Ayurvedic herbal oil can be applied around your abdomen to relieve pain and distress.

Proper Posture

Maintaining good posture while sitting or standing can help relieve pressure on the stomach and reduce symptoms such as acid reflux or bloating. Avoid reclining or lying down immediately after eating.

Loose Clothing

Wearing loose-fitting clothing, especially around the waistline, can alleviate pressure on the stomach and reduce gastric discomfort.

Particular Nutritional Modifications and Organic Treatments

Dietary adjustments can play a significant role in managing gastric distress. Here are some recommendations for alleviating symptoms through diet:

Avoid Trigger Foods

• Spicy
• Fatty foods
• caffeine
• Alcohol
• Carbonated beverages
• Chocolate
• Citrus fruits
• Tomatoes

Keeping a food diary can help identify individual triggers.

Meal Size

• Eat smaller, frequent meals.
• Opt for smaller meals throughout the day instead of large, heavy meals. This helps reduce the workload on the stomach and minimises gastrointestinal discomforts like bloating and indigestion symptoms.

Fiber-rich Diet

Gradually increase fibre intake.

• Fruits
• Vegetables
• Whole grains
• Legumes

Fibre promotes regular bowel movements and can alleviate symptoms of constipation or diarrhoea. However, customising fibre intake based on individual tolerances may be necessary for individuals with specific conditions like IBS.

Probiotics

• Incorporate probiotic-rich foods.
• Probiotics can help restore a healthy balance of gut bacteria and may alleviate symptoms in some individuals.

Ginger and Peppermint

These natural remedies have been traditionally used to ease gastric discomfort.

• Ginger can be consumed as a tea or added to meals
• peppermint can be consumed as tea or in the form of enteric-coated capsules.

Mindful Eating

• Slowing down eating
• Savouring each bite
• paying attention to feelings of hunger and fullness

Stress Management

Engage in stress reduction techniques such as deep breathing exercises, meditation, and yoga. Stress management can help alleviate gastric distress by reducing the impact of stress hormones on the digestive system.

Relaxation Techniques

Explore relaxation techniques like progressive muscle relaxation, guided imagery, or Ayurveda panchakarma to promote overall relaxation and alleviate gastric irritation.

Functional Advice, Dietary Schedules, and Checklists for Effortless Execution

Meal Planning:

Plan your meals to ensure a balanced diet. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Consider incorporating gut-friendly foods like probiotic-rich yoghurt and fibre-rich fruits and vegetables.

Create a Stress Reduction Toolkit:

Gather resources that can reduce stress, such as guided meditation apps, relaxation music playlists, stress management books, or stress balls. Having these tools readily available can help you practice stress reduction techniques whenever needed.

Set Reminders and Create Routines:

Use reminders on your phone or set up visual cues to prompt you to engage in stress reduction activities, take medication if prescribed, practice mindful eating, or engage in physical activity. Establishing routines can make these actions a natural part of your daily life.

Keep a Symptom Journal:

Maintain a journal to track your symptoms, triggers, and progress. This can help you identify patterns, recognise improvements, and provide valuable information to discuss with your healthcare professional during follow-up visits.

Conclusion

Today is the day to take charge of your health and reclaim a life free from the burden of gastrointestinal distress. You possess the power to make positive changes and transform your well-being. It all begins with the decision to take that first step.

Embrace the suggested strategies, implementing them one step at a time. Gradually integrate stress reduction techniques, make dietary adjustments, engage in physical activity, and prioritise self-care. Embrace the transformative power of these changes, knowing that each step brings you closer to relief.