The Secret Buddha

Indigestion / Upper Belly Fullness – Functional Dyspepsia

Functional Dyspepsia is a chronic digestive condition marked by upper abdominal discomfort, bloating, early fullness during meals, and sometimes mild nausea. Unlike ulcers or reflux disease, there’s no visible structural damage — the problem lies in the stomach’s motility and sensory nerves. It often appears after meals and can significantly reduce appetite or enjoyment of eating.

Common Triggers

  • Eating large or high-fat meals
  • Eating too quickly or under stress
  • Excess coffee, alcohol, or spicy foods
  • Carbonated drinks
  • Helicobacter pylori infection
  • Impaired stomach emptying (gastroparesis-like symptoms)
  • Chronic anxiety or nervous system overactivation

Relief & Management Goals

  • Ease upper abdominal tightness and fullness
  • Improve gastric emptying and reduce post-meal stagnation
  • Calm hypersensitive stomach nerves
  • Prevent overeating by encouraging mindful eating habits

Quick Guide

  • Breath: Before and after meals, use gentle belly breathing to relax the stomach muscles.
  • Pain scale: Aim to keep discomfort ≤3/10 within 30 minutes of eating.
  • Success signs: Less pressure in the upper abdomen, longer comfort window after meals, reduced early satiety.

Step-by-Step Functional Dyspepsia Relief Program

Step 1 — Pre-Meal Stomach Relaxation (2 minutes)
Goal: Reduce nerve tension and allow stomach to expand comfortably during eating

  1. Sit upright in a quiet space before your meal.
  2. Place one hand on your upper abdomen, just below the breastbone.
  3. Inhale gently through the nose, feeling the hand rise slightly without forcing.
  4. Exhale slowly through pursed lips, imagining the stomach wall softening.
  5. Repeat for 6–8 breaths before starting your meal.

Success: A calmer, less tight upper stomach when you begin eating.

Step 2 — Mindful Eating Pace (Daily)
Goal: Prevent overfilling and allow the stomach time to signal fullness

  1. Take smaller portions initially; you can always add more later.
  2. Chew each bite 15–20 times before swallowing.
  3. Pause for 30–60 seconds between bites — put down utensils if needed.
  4. Stop eating at the first sign of gentle fullness, not complete satiety.

Success: No tightness or heavy pressure within 20–30 minutes after finishing your meal.

Step 3 — Post-Meal Upright Position (30 minutes)
Goal: Support natural gastric emptying and avoid pressure on the stomach

  1. After eating, remain seated upright or take a gentle stroll.
  2. Avoid lying down or slouching forward, as this compresses the stomach.
  3. Keep tight waistbands or belts loosened during this period.

Success: Less post-meal discomfort and a lighter feeling in the upper abdomen.

Step 4 — Upper Abdominal Massage (2–3 minutes)
Goal: Stimulate stomach motility and relieve mild spasm

  1. Stand or sit comfortably with one hand flat over the upper belly.
  2. Using gentle circular motions, massage clockwise over the stomach area.
  3. Keep the pressure light, focusing on warmth and relaxation rather than deep pressure.
  4. Breathe slowly throughout, syncing each circle with your breath.

Success: Reduced tightness and easier digestion within 15–30 minutes.

Step 5 — Evening Nervous System Reset (10–15 minutes)
Goal: Lower daily stress that can amplify functional dyspepsia symptoms

  1. Find a quiet spot and lie on your back with knees bent.
  2. Rest hands gently on the lower ribs.
  3. Inhale slowly, feeling ribs widen; exhale fully, letting the body soften.
  4. Optionally, listen to calming music or a guided relaxation track.

Success: A calmer digestive system at bedtime and less morning bloating.

Practical Tips

  • Split large meals into 4–5 smaller meals if symptoms flare with big portions.
  • Limit coffee, strong tea, and alcohol, especially on an empty stomach.
  • Avoid cold drinks with meals; opt for room temperature or warm beverages.
  • Manage stress using daily breathing or relaxation exercises.
  • If symptoms persist, get tested for Helicobacter pylori infection.

When to Seek Medical Help

  • Sudden worsening of symptoms or severe persistent pain
  • Unexplained weight loss
  • Vomiting blood or black/tarry stools
  • Persistent vomiting or difficulty swallowing

Existentialists is a philosophical movement that emphasizes individual existence, freedom, and choice. Existentialists believe that individuals are responsible for creating their own meaning and purpose in life, as opposed to relying on external sources such as religion or societal norms. Key concepts in existentialism include:

1. Existence precedes essence: Existentialists assert that individuals exist first and then define themselves through their actions and choices.

2. Freedom and responsibility: Existentialists emphasize the freedom of individuals to make their own choices, but also highlight the responsibility that comes with this freedom. They believe that individuals must take responsibility for their actions and their impact on the world.

3. Anxiety and authenticity: Existentialists often discuss the experience of anxiety that arises from the awareness of one’s freedom and responsibility. They advocate for authenticity, which involves being true to oneself and living in accordance with one’s own values and beliefs.

4. Absurdity: Existentialists contend that the universe is inherently meaningless, and that individuals must create their own meaning in a world that lacks inherent purpose or order.

5. Authenticity: Existentialists encourage individuals to live authentically by making choices that align with their true selves, rather than conforming to societal expectations or external influences.

Overall, existentialism emphasizes the importance of individual experience, choice, and responsibility in creating meaning and purpose in life.

Report

Harassment or bullying behavior
Contains mature or sensitive content
Contains misleading or false information
Contains abusive or derogatory content
Contains spam, fake content or potential malware

Block Member?

Please confirm you want to block this member.

You will no longer be able to:

  • See blocked member's posts
  • Mention this member in posts
  • Message this member
  • Add this member as a connection

Please note: This action will also remove this member from your connections and send a report to the site admin. Please allow a few minutes for this process to complete.

Report

You have already reported this .