Two Steps to Better Bowel Movements
Steven Sandberg-Lewis, ND, DHANP
The gastrointestinal (GI) system is a largely independent, self-maintaining tract. In addition, the GI tract communicates with the nerves and brain to fine tune its activity. Reflexes are pre-set nerve and muscle responses that control many processes in the body.
I would like to introduce you to two GI reflexes that are essential for proper digestion and absorption of food as well as efficient elimination of waste. Keep in mind that the word stomach refers to the small bag-like organ at the bottom of the esophagus, rather than the entire abdominal area below the ribs.
What is the gastrocolic reflex? The term gastro means referring to the stomach and colic means referring to the colon (AKA large intestine). The gastrocolic reflex occurs when food or liquid stretches the lining of the stomach. The distention excites nerves that stimulate muscular contractions in the large intestine (to help produce a bowel movement).
What is the orthocolic reflex? The term ortho means upright or straight and colic means referring to the colon (AKA large intestine). When you wake after sleep, stretching and sitting and then standing, the orthocolic reflex excites nerves that stimulate muscular contractions in the large intestine (to help produce a bowel movement).
How to enhance these reflexes – In order to stimulate more complete bowel movements, drink 12-16 ounces of water when first waking. Add some stretching (like what you see your cat or dog doing when they awake) in order to trigger both the gastrocolic and orthocolic reflexes. Performing several slow, full belly breaths after drinking the water may further supercharge the reflexes. You may get an additional gastrocolic reflex after eating breakfast.
Steven Sandberg-Lewis, ND, DHANP, has been in clinical practice for 44 years, with a focus on functional gastroenterology. He has been a professor since 1985, teaching a variety of courses but primarily focusing on gastroenterology and GI physical medicine. In 2019, Dr. Sandberg-Lewis co-founded Hive Mind Medicine, continuing his specialization in gastroenterology with a focus on reflux, SIBO, inflammatory bowel disease and functional GI disorders. He is currently working on his latest book, Let's Be Real About Reflux: Getting to the Heart of Heartburn, written to help non-medical and medical professionals alike develop a better understanding of diseases affecting the gastrointestinal tract.
Hive Mind Medicine blog posts are for educational purposes only and are not intended as medical advice. Please consult with your health care practitioner for personalized guidance.