Looking at Digestion
Posted on March 6th, 2007 by garyPosted in Nutrition
Most of us have experienced some type of digestive upset. Problems such as indigestion, constipation, heartburn or bad gas are very common and usually go away on their own. But when are these problems a sign that there is a larger problem within the gastrointestinal (GI) system. You should always pay attention to these problems. A healthy GI tract not only processes nutrients it also get rids of toxins. If your tract is not working properly it can affect your immune system and make you more vulnerable to all types of illnesses.
Your GI tract is made up of your mouth and teeth, the esophagus and stomach, the small intestine and the large intestine. Other digestive organs include the salivary glands, pancreas, gall bladder, GI mucous glands and the liver. The GI tract’s proper function begins with chewing. As we chew salivary enzymes are released that break down the food as it moves through the GI tract. When food enters the stomach, hydrochloric acid and digestive enzymes send the broken down food along the upper small intestine where most nutrients are assimilated into a mucus coated membrane. Bile released from the gall bladder promotes fat digestion and what is left over is sent to the large intestine. There the colon absorbs water, bile salts and a few other substances.
In a healthy GI tract the digestive process ensures that the body is nourished and harmful toxins are removed. But even a minor inflammation of the mucosal membrane surface area can make it more permeable. This can cause nutrient absorption to go out of balance and larger than normal molecules get absorbed. These can cause allergic reactions and abnormal immune responses. Abnormal organisms within the intestinal lumen may produce toxins that can affect your health. In addition certain pathogens within the GI tract may generate autoimmune reactions in the small bowel where the majority of our immune cells are located.
The GI Tract can be adversely stressed or affected by refined foods and sugars, overeating and failing to chew more than once or twice per mouthful of food, excess fat and rich foods, drinking too much with meals (thus diluting digestive juices and reducing the body’s ability to break down food), food chemicals, persistent use of alcohol, caffeine or nicotine, use of prescription or over the counter drugs and lack of fiber and whole foods.
To take care of yourself and your GI tract, you first need to rebalance your diet and lifestyle. You may need to adjust your eating habits and exercise more frequently. Avoid sugars, refined foods and irritating substances like caffeine and alcohol. Stress can play havoc on your digestion so learn to deal with stress by developing coping and relaxation skills. A nutritional counselor or psychologist can help you develop new habits.
Try an eliminating diet that avoids irritating substances such as cow’s milk, eggs, gluten grains (wheat, rye, barley and oats), chocolate and peanuts. A diet rich in fruits, vegetables, rice and beans, fish and poultry usually reduces gastrointestinal disorders. You will feel better and have more energy.
Your diet must replace any needed digestive enzymes, HCL and fiber. HCL and digestive enzymes break down food so that it can be absorbed in the bloodstream and sent to the liver. If you are stressed out, your body’s ability to produce HCL and digestive enzymes is affected. If you have indigestion, bloating, gas or belching, supplementing enzymes and HCL may help.
To maintain healthy digestion begin by chewing your food until it is liquid. Take your time eating. It is also important to exercise. Walking and yoga are very good for digestion. If you are doing a strenuous exercise wait at least two hours after you finish eating. Always drink enough water. Drink 6-8 cups a day.
While you eat do not drink more than 4 ounces of liquids as it can dilute digestive juices. Also avoid very cold drinks before or with meals as they can disrupt digestion. Get enough fiber in your meals. Vegetables, fruits, whole grains, fresh sprouts and cooked legumes. Eat organic foods when possible and eat simply.
If you have ongoing symptoms, get tested to see if you have food allergies, low or high amounts of stomach acid, yeast overgrowth or bad bugs. These tests can be ordered by your doctor. If you experience challenges digesting your food you may need supplements with supportive nutrients.
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