Digestive Health

Digestive Health

Gastrointestinal issues are one of the main reasons for doctor visits in both Canada and in the US. This isn’t a surprise considering the stressful lives most people lead as well as the amount of overly processed packaged foods the average individual is consuming on a regular basis. Common digestive issues include gastroesophageal reflux disease (GERD), irritable bowel issues such as constipation, diarrhea, excessive gas and bloating, food sensitivities and in worse case scenarios irritable bowel disease such as diverticulitis, crohn’s disease and colitis. We can’t escape stress but we can make some simple dietary and lifestyle changes that will go a long way to improving our digestive health and our overall sense of physical and emotional well-being.

Drink plenty of filtered water but between meals but do not drink with meals. We need hydrochloric acid (HCL) to be strong for protein digestion and drinking with meals will only hamper the digestive process. During digestion our stomach PH is around 1-2. Enzymes responsible for protein digestion need this acidic environment to work. If the PH is above this range protein will not be digested. In addition, proper protein digestion is required for building neurotransmitters, enzymes, hormones, antibodies and DNA synthesis. We also need strong HCL in our stomach to absorb important minerals such as iron, calcium and zinc. When these minerals are not absorbed we can run into health related issues such as fatigue due to iron deficiency anemia and osteoporosis. Zinc is also required for many enzymatic reactions in our body plus it supports our immune system. So you can see how a comprised digestive system can impact your health.

Slow down and take the time to chew your food. Chewing food properly will reduce 90% of food related allergies. Chewing is the first step of the digestive process where starches are partially broken down by salivary amylase. Proper chewing will put less stress on other digestive organs down the digestive path, such as the pancreas, which is responsible for secreting digestive enzymes such as amylase into the small intestine.

Do not eat when stressed. Digestion is part of the parasympathetic nervous system responsible for rest and digestion. When stressed our sympathetic nervous system is triggered shutting down digestion and deploying all our resources to the fight/flight response. This means anything you eat while stressed will not be properly digested and nutrients will not be available for important metabolic functions such as protein synthesis.

Eliminate sources of stress in your life that are under your control such as caffeine, nicotine, overtraining and negative self-talk. All these things place added stress on your body and increase cortisol levels in the blood stream which in turn increases blood glucose levels. Yes too much exercise is a bad thing.

Eliminate foods in your diet that are contributing to poor digestion such as fast food, processed and refined flours, sugar and salt, packaged foods containing added sugars, preservative and additives and foods containing trans-fats. Instead opt for whole natural foods such as fresh vegetables and fruits, whole grains, quality meat and fish, legumes, nuts and seeds, fermented foods and some sea vegetables. Remember to consume a minimum of 5 servings of vegetables per day. If you have a serious autoimmune disorder this quantity should go up to 9 servings per day. More on that later.

Our stomach needs to be a sterile environment with a low PH so that any food related pathogens can be destroyed before food enters the small intestines. Often people suffering from GERD will be placed on antacids. However, long term use of antacids will compromise this sterile environment increasing your risk of food related bacterial infections plus all the health issues mentioned above. Acid reflux is more often the result of low stomach acid not too much stomach acid or a defect in the cardio-esophageal sphincter. Rather than reaching for antacids you can use natural remedies such as DGL (deglycyrrhizinated licorice), apple cider vinegar, Aloe Vera juice, slippery elm or liquid magnesium which help to coat and repair the mucosal lining of the stomach and the esophagus. All these products can be found in your local health food store.

Eat less. Over-eating places stress on all digestive organs. One commonality among civilizations known for longevity, such as the Okinawa people of Japan, is restricting caloric intake to less than 2,000 calories per day. However these calories must come from nutrient rich foods such as vegetables, whole grains, good quality fish and meats, sea vegetables and legumes not packaged processed foods high in transfats, refined sugar and salt. Also, eating smaller more frequent meals may also help take the load off your digestive system.

Exercise and Make moderate physical activity a part of your daily routine even if it’s just a brisk 30 minute walk around the neighbourhood. A sedentary lifestyle combined with a nutrient poor diet contributes to many health related issues such as constipation, obesity, cardiovascular disease and type 2 diabetes.

Some other natural supplements that can help with digestive health include:

Digestive enzymes-you can find a good quality digestive enzyme at your local health food store.

Digestive enzymes include lipase to help digest fats, protease to help digest protein and amylase to help digest starches plus other common digestive enzymes. Digestive enzymes reduce stress on the digestive organs, especially the pancreas, allowing these organs to heal. Some digestive enzymes on the market also contain bile salts which are helpful for those people who have had their gallbladder surgically removed. These bile salts help breakdown fat into smaller molecules so that they can be easily broken down by the lipase.

• Betaine HCL- to be taken about 20 minutes after eating. This will help increase stomach acid and help with protein digestion. Betaine HCL can be purchased at your local health food store in capsule form. If you develop a burning sensation after taking a HCL supplement the dose may be too strong for you. Try lowering the dose and see if that helps.
• Some herbs that help digestion include ginger, chamomile, peppermint and licorice. Peppermint is known to be helpful for gas and bloating but it can make GERD symptoms worse so when looking for peppermint supplement make sure the capsules are enteric coated so that you will not have any unwanted side effects.

“If we could give every individual the right amount of nourishment and exercise, not too little andnot too much, we would have found the safest way to health.” Hippocrates

Annette Fenton, R.H.N.