You and Your Health - Your gut and you: Why optimizing digestive function is foundational for your overall wellness
- Details
- Published on Wednesday, August 1, 2018
By Dr. Jill Kazuk
Submitted
Time and again people have been told 鈥測ou are what you eat鈥� and, to a degree, this is true. I鈥檇 like to build upon that notion and argue that鈥ou are more than what you eat.
Instead, you are what you digest, absorb and what you do not eliminate. What I鈥檓 referring to is the quality of your digestive function and, thus, the health of your gastrointestinal tract. You may be making optimal food choices, but if you鈥檙e not properly absorbing and utilizing those vital nutrients all your good intentions become lacklustre.
Some health concerns are undeniably gastrointestinal in origin 鈥� gas, bloating, constipation, abdominal pain, reflux, nausea, and vomiting. Crohn鈥檚, colitis, gastritis, ulcers if you want to get more specific. Other conditions/symptoms are less-often discussed in correlation to the digestive tract despite their direct relation. These include, but are not limited to, brain fog, fatigue, disrupted sleep, hormonal imbalance, mood imbalances, impaired immune function, muscle aches and pains, skin issues, autoimmune disease, and the list goes on.
We don鈥檛 absorb food, we absorb nutrients
Digestion begins before food even touches our mouth 鈥� it starts with thinking about, smelling, preparing, and cooking food. The enzymatic cascade that takes place while we eat is an intricate process that is very susceptible to being derailed and one which, unfortunately, we are all guilty of taking for granted.
What disrupts digestion
Many things can disrupt digestion, however her are some of the most common culprits:
鈥ood intolerances
Removing food intolerances is integral to healthy gastrointestinal function. Food intolerances are not the same as food sensitivities/allergies which are immune-mediated responses (think IgG, IgE testing) which can occur as a result of consuming one鈥檚 food intolerances. Food intolerances can disrupt the tight junctions of the gastrointestinal lining, causing gut permeability or 鈥渓eaky gut,鈥� and chronic low-grade inflammation in the body.
鈥oor diet choices
Processed foods, refined carbohydrates, sugars, hydrogenated oils (margarine), high fructose corn syrup, low-fat dairy products, powdered eggs, soda, juice, condiments, genetically-modified seafood and conventionally-raised meat...this list goes on.
These are not real foods and your body does not know what to do with them. Although they trigger real physiological and hormonal responses in the body, rather than nourish the system they cause disruption.
鈥苍蹿别肠迟颈辞苍蝉
Infections can originate from multiple sources - bacterial, fungal, viral or parasitic 鈥� and can exist sub-clinically for decades, wreaking havoc on healthy gut flora and function, increasing intestinal permeability, and elevating inflammation levels.
鈥ow stomach acids
Hydrochloric acid is released in our stomach upon ingestion of food and is integral to creating an environment conducive to breaking down food and preventing the growth of harmful bacteria. When stomach acid is decreased, food stagnates causing poor absorption awhile fostering breeding grounds for undesirable organisms.
鈥eavy metal toxicity
Heavy metals are toxic to the human body and easily damage the delicate mucosal layer that surrounds the inner lining of the intestines (in addition to a milieu of other problems). Without the presence of a healthy mucosal layer, good bacteria cannot colonize properly, immune function decreases, and susceptibility to further intestinal insults rises.
鈥丑补谤尘补肠别耻迟颈肠补濒蝉
Corticosteroids, antibiotics, antacids (TUMS, proton-pump inhibitors), non-steroidal anti-inflammatories (Tylenol, Advil, Ibuprofen) degrade the intestinal wall, wipe out beneficial gut flora, decrease stomach acid, down-regulate normal inflammatory responses, and cause chronic digestive imbalances.
鈥hronic stress
This is by far the most common reason for digestive dysfunction. What is intriguing about this process is that when we are under high levels of stress, our body isn鈥檛 concerned with digesting and the entire process is diminished. This makes sense when we are in the midst of a soccer game 鈥� we want all our focus and energy to go towards fuelling our muscles and brain. The problem is, our body perceives all stress as just that, stress. Rushing to work, talking on the phone while driving, all while downing your breakfast smoothie = stress. Imagine no lysing enzymes, no rhythmic churning, no slow and methodical breakdown, little absorption, and even less energy even though you technically 鈥渉ad鈥� breakfast鈥nd it鈥檚 only 9:00 a.m. Instead, think inflammation, bloating, heartburn, abdominal pain, burping, fatigue, and鈥id-morning sugar cravings!
鈥淧aleo, corn-free, egg-free, nut-free, I鈥檝e tried Keto, I鈥檓 reactive to everything鈥othing works for me!鈥�
Sound familiar?
Just as there are countless reasons how digestion can go wrong, there are countless reasons why one diet does not work for everyone.
So this is all fine and dandy, what do you do?
The big looming question is 鈥榳hat can you do?鈥�
鈥ial in your diet. Prioritize whole, nutrient-dense foods, regular meal times, frequency and proportions.
鈥ractice food hygiene: allocate time for menu planning and food preparation. Sit down for your meals (not in the car, not at your desk, not at your children鈥檚 soccer game). Sit down at a table intended to do one and only one thing: eat. Be present with your food and mindful of what you鈥檙e eating. Chew. Enjoy relaxing company. Allow yourself time to rest and digest. Take more than 3 minutes to eat so that you learn to recognize when your body is getting full. Start taking proportions that mirror this newfound knowing-ness
鈥rink clean water. This is the most affordable medicine available to you 鈥� stay hydrated.
鈥upport your own natural detoxification process by dry skin brushing, sweating and deep breathing daily.
鈥et outside and move - breathe fresh air.
鈥llow enough time for adequate sleep at night.
鈥ave fun, laugh, play. As we get older we can often forget this simple self-care practice. Find things that bring you joy and do them regularly.
If you have all of these basic treatment guidelines in place and you are still experiencing suboptimal health, it鈥檚 likely time to seek professional help. There IS a doctor who can help you with this, takes the time to understand your health history and current concerns. Most people don鈥檛 understand naturopathic doctors exist so take a minute this week to share this with someone you know.
