Digestion – how it works and what you can do when it doesn’t

It was said that Hippocrates (the father of medicine) stated that “all disease begins in the gut”.  However, we are only now coming to the realisation of exactly how right he was.  In fact, many researchers now believe that supporting digestion/Intestinal health will be one of the most important goals of medicine in the 21st century.

·          Digestion actually starts in your mind. As soon as you start to think about what you are going to have for dinner, your brain starts gathering information.  Imagining a fragrant Thai curry or chicken simmering in a pan of creamy coconut milk – the smell of the spices and the sensation of that first delicious mouthful… and as you do your brain begins to send messages to your digestive system so that it can “wake up” and get ready.

·          Chewing releases saliva which starts digesting the food before we have swallowed it. This is quite possibly the most important part of the digestive process, if chewing doesn’t happen successfully at this point it may set you up for problems further down the digestive tract.

·          The saliva sends further signals to the stomach to release stomach acid (hydrochloric acid) which carries out protein digestion and helps to kill off any bacteria in our food.

·          Digestion 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.

·          There is even more to the digestive system than this – the fantastic world of our gut bacteria (also known as bowel flora or microbiota)

It can be very easy to disrupt your digestive processes.  Stress, overeating, eating too late, eating poor quality foods (especially processed and refined foods with reduced nutrient value), eating too quickly and/or mindlessly, poor hydration and even posture can all contribute to poor digestion and absorption.

HERE ARE SOME OF THE MORE NOTICEABLE SYMPTOMS THAT THINGS ARE NOT RIGHT DIGESTIVELY

·          Belching

·          Bloating

·          Heartburn

·          Gastric Reflux

·          Nausea

·          Fatigue after eating

·          Excess gas/flatulence

·          Stomach cramps

·          Constipation/Diarrhoea

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 autoimmune conditions.  This dysbiosis (an imbalance in our gut flora) can have a domino effect of the following: -

·          Food intolerances

·          Skin issues – acne, eczema, psoriasis, rosacea

·          Recurrent headaches – migraines

·          Fatigue

·          IBS

·          Inflammation

·          Poor Immunity

·          Joint inflammation/pain

·          Nutrient deficiencies due to poor absorption

·          Low mood /anxiety

SOME OF THE CAUSES OF POOR DIGESTION

High levels of stress – when you are stressed your body will release cortisol which reduces the ability of your digestive juices and stomach acid from being released. Foods that have not been properly digested at this point will travel further down the digestive tract “a little undigested” created an environment for bloating, wind and bad bacteria to thrive ….

Eating quickly – remember to chew to encourage

Old Age – as we age production of stomach acid decreases -  however this can be worked around  

Medications – Certain medications over long periods of time reduce stomach acid.

Nutrient deficiencies – such as zinc and b vitamins are required for digestion, and it also decreases with poor digestion. The list can be longer than this due to malabsorption

Infections – Helicobacter Pylori (common bacteria infection found in the stomach) Overgrowth of Candida Albicans

HERE ARE A FEW SIMPLE THINGS THAT YOU CAN DO TO HELP WITH SOME OF YOUR DIGESTIVE SYMPTOMS

·          Mindful eating – be careful if you are fast eater - don’t let your mouth be a convenient funnel to shovel food in – chew chew chew – remember there are no teeth in your stomach.  If you do a good job here everything will be easier further down the line.

·          Try putting your fork down between each mouthful

·          IF YOU FEEL YOU ARE PARTICULARLY STRESSED – go for a gentle walk before dinner to help lower the stress – a little meditation or yoga.

·          Avoid trigger foods – for some it may be caffeine, alcohol, spices, tomatoes – whilst for others the more common ones can be dairy – gluten – eggs – soy.

·          Try eating some bitter salad leaves before food such as rocket – chicory or mustard cress.

·          A tablespoonful of apple cider vinegar in water around 10 minutes before eating  helps encourage your stomach acid to get ready.

·          Try not to drink large amounts with your meals.

·          Decrease processed foods such as white bread, rice, pasta (choose brown instead)

·          Exercise daily – 30 mins

·          Watch your posture – a squashed stomach does not help J

·          Introduce probiotic fermented vegetables to your diet such as sauerkraut, kimchi, natural live yogurts, miso to increase your levels of good bacteria in the gut.

·          Increase your fibre - vegetables, wholegrains, nuts and seeds

·          Hydration – you need to be well hydrated, not just to help avoid constipation but to make all of your digestive juices, from the saliva in your mouth to the secretions in your stomach and intestines.

·          Herbal teas – ginger, fennel, peppermint, dandelion root, cinnamon, cardamon can be helpful