Digestion - how it works and what to do if it doesn’t.
‘You are what you eat and absorb’ is more accurate than the saying ‘you are what you eat’. More than 2,000 years ago Hippocrates stated that all disease starts in the gut, but we’re only now coming to understand just how right he was. In fact, many researchers now believe that supporting intestinal health will be one of the most important goals of medicine in the 21st century. If your digestion is not working effectively then you could experience health problems - even if you are eating healthily.
The digestive process starts with sight and smell, when we are cooking food, the aromas and sight of food sends signals to our brain that digestion is about to begin. Chewing releases saliva which starts digesting food before we have swallowed it. This is quite possibly the most important part of the digestive process, if chewing doesn’t happen successfully, our digestion may be inadequatcausing symptoms I will explain later.
The saliva sends further signals to the stomach to release hydrochloric acid which carries out protein digestion and helps to kill off any bacteria and pathogens on our food. Hydrochloric acid is very important for the absorption of nutrients, in particular Vitamin B12 and zinc.
Digestion then continues in the small intestine where enzymes from the pancreas help to break down carbohydrates, fats and proteins. The liver also plays a part in digestion by producing bile, which helps to digest fats.
Bloating, heartburn and discomfort are all signs of poor digestion
Immediate Symptoms of poor digestion
● Belching
● Bloating
● Heartburn
● Gastric Reflux
● Nausea
● Fatigue after food
● Excess gas / flatulence
● Stomach cramps
● Constipation
● Diarrhea
Chronic indigestion can lead to other symptoms you may not associate with digestive issues. Many of these are connected to our gut microflora and the imbalance of good to bad bacteria. More research is finding a link between our gut microflora, inflammation and chronic diseases ranging from obesity to Parkinsons and other autoimmune conditions.
Long Term Symptoms of poor digestion -
Dysbiosis - an imbalance in our gut flora which has a domino effect of the following:
● Food Intolerances
● Skin Issues - Acne, Rosacea, Psoriasis, Eczema
● Migraines or recurrent headaches
● Fatigue
● IBS
● Inflammation
● Poor immunity
● Joint inflammation/pain
● Nutrient deficiencies due to poor absorption
● Low mood/anxiety
Causes of poor digestion -
Eating quickly - chewing not hoovering your food is imperative to good digestion,
remember we need to start that digestive process with chewing.
High levels of stress - if you are stressed , your body will automatically respond by releasing cortisol which slows digestive juices and stomach acid being released.
Old Age - over 65 years of age - production of hydrochloric acid decreases as you age Medications - Long term use of a common medication that reduces stomach acid
Nutrient deficiency - zinc specifically is required for digestion but also decreases with poor digestion. While many other nutrients can become depleted due to malabsorption.
Infections - Helicobactor Pylori (common bacterial infection in the stomach which causes heartburn)
Stress is the most common factor I see with my clients. They may not even realise they are stressed but it can have a huge impact on the digestive process. When they implement some of the tips mentioned below, the indigestion symptoms greatly reduce.
What to do? There are many simple things that you can do to help alleviate symptoms.
Mindful Eating -
● Go for a short walk (10mins) before you eat, this (especially if working from
home) lowers stress
● Chew your food - your stomach doesn’t have teeth, if you are a fast eater;
- put your fork down between each bite
- count to 5 while chewing each bite.
● Try a bitters salad before food, mustard cress, chicory, rocket
● Small glass of lemon juice with water or a teaspoon of cider vinegar in water
before or during food
● Use cider vinegar in salad dressings with olive oil.
● Avoid large drinks with food - a small glass of water is preferable.
● Avoid tea and coffee with meals - caffeine can deplete nutrient absorption especially
vit C. and zinc. I was told this in home Economics class when I was 12 and I’ve never forgotten
it!
● Increase fibre, vegetables, whole grains, nuts, seeds
● Decrease refined sugars/processed foods, all white bread, rice, pasta, change them to brown.
● Exercise - a daily 30mins walk
● Meditation
● Introduce probiotic fermented vegetables to your diet, sauerkraut, kimchi, live
yoghurt, kefir, miso.
● Avoiding Trigger foods - dairy, gluten, soya, eggs & corn are common culprits
● Herbal Teas - ginger, fennel, peppermint, dandelion root, cinnamon,
cardamon. (Ginger being especially helpful if bloated).
These are some ideas to get started with, but overall managing and lowering stress in your life is the most important thing but sometimes not the easiest.
Remember, it is not the stress in our lives but how we manage that stress is the most important thing.
The information in this article is for informational & educational purposes only and is not meant to diagnose or treat any condition or symptom. It is not meant to replace or substitute information given to you by your physician. Always consult your medical healthcare provider if you have questions about your health.
www.siobhanofarrellnutrition.com