Back to basics—digestion 101

[This is one of a series of articles by Olga; Olga Sheean ©2008]

The plethora of supplements, dietary approaches and weight-loss techniques currently on the market is enough to confuse even the most diligent and discerning health-seeker. How can we possibly know which products are best for us, how much to take, and which brands to buy? And when we are unwell, tired, stressed or otherwise below par, it can be even more difficult to know what we need and where to turn for guidance.

What’s good for one body is not necessarily good for another. We each have different nutritional and constitutional requirements, and respecting our individual needs is the key to maintaining or reclaiming our health. But one aspect that is crucial to everyone is our capacity to adequately digest, process and assimilate what we eat. If we cannot do that, it does not matter how well we eat or how many supplements we take. We will not be properly nourished—and we will be wasting our money.

Ensuring good digestion is the first step in building good health and it is often at the root of numerous health problems. There is growing evidence that degenerative diseases such as MS and arthritis, for example, are the result of chronic digestive disorders, which lead to a gradual depletion of the body over time.

Strictly speaking, digestion begins in the mouth, where our saliva initiates the process of converting starches into sugars. But the common tendency to eat too fast or not chew food properly means that this initial stage of digestion is bypassed and food reaches the stomach largely unprocessed.

Once there, stomach acids are designed to physically break down our food into a more manageable form, as well as to partially digest protein, before it moves into the small intestine. If we are stressed, rushed, tense or lacking in certain basic nutrients (such as the B vitamins, for example), our stomach acid will be greatly reduced and our food will not be properly broken down. This can lead to feelings of fullness and bloating, often accompanied by the gas that forms when our food starts to putrefy.

When food passes into the small intestines, it is further processed and assimilated with the help of pancreatic enzymes (necessary for the breakdown of proteins, fats and carbohydrates). A shortage of these enzymes (resulting from long-term stress, inadequate nutrition or vitamin/mineral deficiencies) results in much of our food passing through to the large intestine without being fully assimilated.

A great deal of energy is required for us to digest our food, yet the energy generated by the food we eat is often disproportionately low if our digestive systems are not operating properly. If this continues over time, it is easy to see how the body’s various organs and systems can weaken or become stressed from inadequate nutrition.

If your digestion is impaired, there are some simple steps you can take to get back on track and ensure that you are making the most of the food—and supplements—that you eat:

1. Try to relax when you eat. Take your time, sit quietly (if possible), and chew your food until it is almost liquid in your mouth.
2. Make sure you are eating enough protein. If you are a vegetarian, be sure that this is the best option for you as some people require animal protein, even though they may wish to avoid meat for ethical reasons. Try to eat fish and eggs, at least. Complete protein is essential for rebuilding every cell in the body and many other vital functions (such as the production of antibodies, hormones and enzymes). Not all vegetable sources are complete proteins so it is important to get this right. If, after taking the steps recommended here, you are still not getting the energy you need from your diet, then animal protein may well be the missing factor. However, if meat is not an option, try hempseed protein powder, which is the most complete and useable vegetable protein. (Although soybeans are said to contain more protein, much of it is unusable by the human body.)
3. Take 1-3 capsules of hydrochloric acid with your meals to help you break down your food—proteins, in particular. If you experience any bloating or gas after eating, hydrochloric acid should help. Start with one capsule and then go to two if there is no improvement. Three may be required with a large meal, such as dinner.
4. You may also require pancreatic enzymes—again for protein digestion, in particular, but also for fats and carbohydrates. Protein is the most difficult food group to digest (as those of you who eat beans probably know).

Several other important substances can make a significant difference to your digestion and overall health:

- Essential fatty acids (as found in flaxseed oil and fish oils such as salmon) are required for many bodily functions. They also help reduce blood pressure, lower cholesterol and reduce the risks of heart disease and stroke.

- Calcium and magnesium are required for cardiovascular health, and calcium and phosphorus work together for healthy bones and teeth. According to Earl Mindell, author of The Vitamin Bible, calcium and iron are the two minerals most deficient in a woman’s diet. Calcium/ magnesium supplements should be in a form that the body can absorb (such as citrates), ideally with vitamin D, hydrochloric acid and phosphorus for maximum assimilation). Iron is required for the proper metabolisation of B vitamins. It also prevents fatigue, cures/prevents iron-deficiency anemia and brings back good skin tone. According to Mindell, only about 8% of your iron intake is absorbed. As a supplement, it should be taken in a non-constipating, easily-absorbed form, such as ferrous fumarate.

- Friendly flora (probiotics) support colon health and perform many important functions, such as modifying bile acids (which affects digestion), cholesterol and hormones, and metabolizing and synthesizing vitamins (including vitamins K and B-12, and biotin). A deficiency in these friendly bacteria is common and can lead to an overgrowth of yeast, causing poor digestion, fatigue, bloating, gas, poor elimination, mood swings, sugar and carbohydrate cravings, brain fog, vaginal infections, skin rashes, lowered immunity, cold hands or feet and many other symptoms. Apple cider vinegar (best taken in capsule form) also helps kill off yeast/fungus and supports healthy digestion.

In their quest for a slimmer body, many people make the mistake of drastically reducing their carbohydrate intake or eliminating carbohydrates altogether. This means that the body loses its primary source of fuel, required for the brain and active muscles. The body must then resort to using proteins (withdrawing them from other vital functions) to get the fuel it needs. But carbohydrates are not just important for energy production. They also promote healthy gut function, particularly when high in fibre, and can help to control body weight when combined with exercise. Limiting your intake of refined carbohydrates and sugars is a healthy option, but consuming 50-100g of complex carbohydrates daily (together with adequate protein and other essential nutrients) is recommended for a strong mind and body.

Olga Sheean is a biokinesiologist specializing in holistic health, using her unique ‘Inside Out’ approach. She is also a relationship coach and the author of Fit for Love—find your self and your perfect mate. www.olgasheean.com olga@olgasheean.com.