Did you know that sitting for long hours at your workstation can result in poor gut health, slowing down digestion and reducing blood circulation? Sitting compresses the stomach and intestines, leading to sluggish bowel movements, increased bloating, gas and constipation, says Dr Sudeep Khanna, gastroenterologist at Indraprastha Apollo Hospitals, Delhi.
That’s why, he says, regular physical activity, even in modest amounts, can improve digestive system function, reduce disease-causing inflammation and boost metabolism.
How does sitting for extended hours impact gut health?
Sitting or remaining stationary for extended hours decreases blood flow and increases pressure on the digestive tract. Your abdominal organs become compressed, cannot move as well as they should and reduce blood circulation. Poor posture can disturb the alignment of digestive organs, which can lead to slower digestion and gas buildup. It can even restrict the diaphragm’s movement, which can affect digestion.
That’s why a sedentary lifestyle is always linked with inflammatory bowel disease and can be a leading cause of constipation. Prolonged sitting can negatively affect the gut microbiome, potentially causing an imbalance in beneficial and harmful bacteria, which can lead to various digestive and health complications. The lack of movement creates a stagnant environment within the digestive system, preventing optimal functioning of good bacteria and nutrient absorption.
How is constipation connected with gut health?
When the gut bacteria become imbalanced, there’s disruption in normal digestive processes, leading to reduced movement of food and difficulty in eliminating waste. The longer stool stays in your intestines, the harder it gets. And that makes it harder to pass.
Reduced blood flow and increased abdominal pressure further exacerbate your condition. Factors like high-sugar diets, sedentary lifestyles, chronic stress and inadequate hydration can compromise gut health, making constipation more likely.
Why we must prioritise gut health?
Gut health influences immune function, hormone levels and weight management. It supports heart health, enhances brain function, regulates mood and potentially helps prevent certain chronic diseases.
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The micro-organisms living in our digestive system outnumber our cellular composition and play a significant role in synthesising essential nutrients, regulating inflammation and producing neurotransmitters that directly affect psychological states.
What can one do to ensure good gut health?
Practise proper posture by sitting upright, keeping shoulders relaxed and maintaining alignment. Implement regular movement breaks, taking short intervals to walk, stretch or perform gentle mobility exercises. Incorporate dynamic workplace strategies like standing desks, walking meetings, or periodic movement sessions. Focus on consuming a nutrient-dense diet rich in diverse fibre sources, fermented foods, and probiotics.
Prioritise stress management through mindfulness techniques, deep breathing exercises and adequate sleep hygiene. Stay consistently hydrated and consider gentle digestive supplements that support microbiome balance. Regular physical activity, even in modest amounts, can significantly improve your digestive system.
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