Digestive Health for Women
Introduction
From my experience, many symptoms, if not all, are rooted in the digestive system. By addressing digestive health, many issues can be resolved and prevented from returning. Ideally, our food would be free from chemicals, toxins, pesticides, unhealthy oils, and excess sugar. While everyone can benefit from organic, unprocessed, and locally sourced foods from regenerative farming, that isn't always a reality. There are many approaches to improving digestive health, but I want to share more about the process of digestion and some recommendations for managing digestive discomfort and related symptoms.
It's crucial to focus on the root cause rather than just the symptoms. Not all digestive distress is obvious; while common signs like gas, bloating, constipation, diarrhea, acid reflux, cramping, and nausea are easy to recognize, other symptoms like anxiety, acne, migraines, inflammation, hormone imbalances, various skin issues, depression, and fatigue can also originate in the gut. Whether your symptoms are obvious or not, paying close attention to gut health is always a wise move.
Understanding Digestion
Digestion begins in the brain. When you see or smell food, your body starts preparing for nutrient breakdown and absorption. Your mouth then produces saliva, which is next in the process of digestion. After that, your stomach acid acts to break down food and neutralize harmful substances, one of our primary defense mechanisms. Digestion goes on, but I want to focus on these initial stages that are crucial for maintaining digestive health and are often overlooked.
The Role of the Brain in Digestion
First, take a moment to appreciate your food—be grateful, observe it, and take in the aroma. In our rushed world, I recommend that everyone pause, turn off distractions, look at and smell their food, and take three deep breaths before eating. This practice not only calms you but also prepares your body for digestion. It may seem silly but this sets the stage for everything that follows and just incorporating these practices has made major improvements in my clients’ digestion.
The Importance of Chewing
Second, chew your food thoroughly. The longer and slower you chew, the more you break down the food, making it easier for your body to absorb nutrients. This also allows your stomach acid to build up appropriately. Putting down your fork between bites and chewing slowly can make a significant difference in nutrient absorption. Whenever I talk about chewing more, I am brought back to when my grandma always scolded me for not chewing enough. Although as a little girl, I did not understand, I appreciated my grandma looking out for my health.
Stomach Acid: A Critical Component
Lastly, stomach acid plays a critical role. Many people eat while stressed or distracted, which can deplete stomach acid. Stomach acid production often requires adequate magnesium which is a mineral quickly depleted when chronically stressed. Stress can shift your body out of the "rest and digest" mode necessary for proper digestion. Stomach acid not only aids in nutrient breakdown but also protects against harmful pathogens. If you experience acid reflux, it might be a sign of low stomach acid rather than too much. It may also be a sign of an opportunistic bacteria called H. Pylori wreaking havoc on your system. Taking medication that reduces stomach acid may exacerbate the issue.
The Gut Microbiome
Another key aspect of digestion is the trillions of good bacteria in your gut. These bacteria support hormone balance, metabolic function, nutrient absorption, neurotransmitter production (like serotonin and dopamine), and much more. A diet that lacks variety or is high in inflammatory or toxic foods, along with antibiotic use, can harm these beneficial bacteria, allowing opportunistic or bad bacteria to thrive. Maintaining a diverse and healthy gut microbiome is essential for overall well-being.
Practical Tips for Supporting Gut Health
Apple cider vinegar: Helps with digestion and blood sugar management. One serving in the morning is beneficial.
Coconut yogurt: Soothes acid reflux and provides a source of probiotics.
50 grams of fiber daily: Gradually increasing fiber intake supports bowel movements and blood sugar levels.
Resistant starches: Foods like cooked and cooled rice or potatoes ferment in the large intestine, promoting a healthy gut, regular bowel movements, less bloating, and better blood sugar management.
Increase plant foods: Consuming a variety of seeds, nuts, and vegetables supports a diverse gut microbiome.
Rotate probiotics: Not everyone needs probiotics, but for those who do, rotating them every two months helps maintain gut diversity.
Conclusion
Taking care of your digestive system is foundational to overall health and well-being. By understanding the intricate process of digestion, from the brain's role to the importance of stomach acid and gut bacteria, you can make informed choices that support your body. Simple practices like mindful eating, chewing thoroughly, and incorporating gut-friendly foods and habits can make a significant difference in how you feel day to day. Whether you're dealing with obvious digestive symptoms or less apparent issues, focusing on your gut health can lead to lasting improvements. Remember, small changes can have a big impact, and taking the time to nurture your digestive system is an investment in your long-term health.
With support,
Isabella
