Canada experiences some of the highest prevalence rates of digestive health issues globally, but don’t let these figures overwhelm you. Instead of reaching for an antacid when feeling bloated or uncomfortable after a meal, consider adopting a more holistic and healthier strategy: integrating movement and breath for sustained gut health.
The Link Between Gut Health and Movement
“I frequently assist patients dealing with issues like constipation or slow digestion,” shares nurse practitioner Jung Baccam. “One often ignored tool is gentle, thoughtful movement, as it helps to activate the digestive system.”
This activation is linked to peristalsis, described by functional medicine expert Jabe Brown as “the wave-like motions that propel food through the digestive tract.” Brown emphasizes that physical activity and movement stimulate this activity, essentially giving your gut a helpful push.
Additionally, breathing plays a crucial role in digestion and gut health. Stress can trigger the body’s “fight-or-flight” response, which may halt or slow digestion altogether. Engaging in intentional breathing techniques promotes balance, alleviates stress, and enhances digestive function, irrespective of stress levels.
“Deliberate, slow breathing activates the parasympathetic nervous system, which is responsible for your body’s ‘rest-and-digest’ activities,” Brown elaborates.
In combination, gentle movement ensures ongoing activity (a bit of wordplay) and aligns seamlessly with breathwork to foster a happier, healthier gut.
“This isn’t purely theoretical,” Brown notes, referencing research on inflammatory bowel disease. Participants who engaged in breath-coordinated movements observed improvements in digestion, significant symptom relief, and reduced inflammatory markers.
Additional Benefits Beyond Digestive Health
Research shows that physical activity can alleviate various gut-related issues, including irritable bowel syndrome and colorectal cancer. Furthermore, it positively impacts gut flora and permeability, often referred to as leaky gut.
Daily Practices: Prioritizing Gentle Consistency over Intensity
This isn’t about engaging in an Ironman competition or high-intensity gym workouts; excessively strenuous exercise can temporarily hinder digestion.
“The digestive system thrives on consistency and rhythm,” explains Carli Wheatley, a certified nutritionist and lymphatic therapist. “Gentle, mindful activities like walking, stretching, or breath-oriented exercises promote these qualities by activating the parasympathetic nervous system, which oversees rest, digestion, and recovery. This is where genuine healing occurs.”
She advocates practices that involve breath-centered movements like diaphragmatic breathing or yoga.
It’s crucial to “activate your gut without overwhelming it,” she advises. “Focus on circulation, oxygen intake, and maintaining a balance in the nervous system rather than on high-intensity workouts.”
Importance of Timing: Moving for Enhanced Digestion
Morning rituals should include movement; gentle stretches after waking can facilitate bowel movements, according to Nichole Dandrea-Russert, MS, RDN.
After meals, consider light cardio activities, such as a 10 to 15-minute walk. Additionally, take time in the evening to reset your nervous system.
Dandrea-Russert suggests, “In the evening, engage in a calming yoga and breathing routine,” supported by extensive research delineating yoga’s connection to the gut-brain axis and its efficacy in managing gastrointestinal issues. “Look into digestion-specific yoga postures, such as the wind-releasing pose, gentle twists, or practicing diaphragmatic breathing.”
Helping your digestion doesn’t necessitate major lifestyle shifts—just small, mindful movements you can begin incorporating today. Your gut will appreciate it tomorrow.
Understanding Your Bowel Movements: What They Indicate About Your Health
Don’t feel anxious; let’s take a moment to review bowel regularity.
Monitor Frequency
Some individuals have bowel movements three times daily, while others may only go three times weekly (going fewer than three times a week is considered constipation). Consistency matters more than sheer frequency; any sudden changes may signal your gut needs some care.
Assess Color and Shape
A healthy bowel movement should typically be brown (though diet can affect this), easy to pass, cylindrical, and of a firm consistency. Both loose and excessively hard stools could indicate a need for increased dietary fiber. “I recommend adding psyllium husk for additional fiber,” states Jabe Brown, “and magnesium for those prone to constipation.”
Supplement Your Gut Health
Nurse practitioner Jung Baccam advises starting with probiotics. Prime probiotic strains beneficial for digestion include Lactobacillus and Bifidobacterium. She also suggests digestive enzymes for managing gas or bloating, L-glutamine to support gut bacteria and prevent leaky gut, and herbal teas like ginger or peppermint to soothe discomfort or cramping.
This article was first published in the November 2025 issue of Thewindowsclubs magazine.
