Positively Healthy UK - Gay Men's 360° Health - Diet and lifestyle

It seems simple enough. We put food into our mouths, chew, swallow, and let it settle. Digestion appears to be a mundane, straightforward process.

But healthy digestion is more than just avoiding heartburn, gas, constipation, and other discomforts. If we don't digest ourfood thoroughly, nutrients don't reach our cells. The body needs a steady supply of nutrients to grow, to replace worn-out tissue, and to generate energy. These nutrients are pulled from foods as they journey through the digestive system. Making the right food and supplement choices isn't enough without proper digestion, we may still be malnourished.

We can naturally support healthy digestion through proper eating habits, exercise, supplements, and herbal extracts. Good digestion ensures that meals will fuel our systems instead of punishing them.

Note: Get professional medical treatment if you are experiencing any of the following: excessive vomiting, dehydration, the possibility of poisoning or drug use, stools or vomited material that are bloody or tar like, or vomiting during the course of a viral respiratory condition (Ullman D: Homeopathic medicines for indigestion, gas, and heartburn: natural remedies you can stomach. Homeopathy, Health World Online, 1997).

What is digestion?
Several parts of the body are involved in the digestive process. Digestion involves the teeth, mouth, gums, pharynx (throat), oesophagus, stomach, duodenum, small and large intestines, and rectum, to name a few. Each of these "players" has an essential role in breaking down foods and getting nutrients to the right places.

When things go wrong
As we get older, digestion becomes less efficient and digestive malfunctions may become more common. Breakdowns in the digestive tract are linked with cavities, gum disease, heartburn, hiatal hernia, gastritis, ulcers, haemorrhoids, flatulence, constipation, and cancer of the colon (Quillin P: Healing Nutrients. Vintage Press, 1989).

In addition, faulty digestion has been implicated in food allergies. Partially digested dietary protein can cross the intestinal wall and be absorbed into the bloodstream (Commings WA, Williams EW: Transport of large breakdown products of dietary protein through the gut wall. Gut 19:715, 1978). Incompletely digested proteins may impair the immune response and lead to allergies by producing a state of low tolerance.

Although inadequate digestion is associated with several maladies, we will focus on some of the most well recognized: heartburn, flatulence, and constipation.

Painful heartburn
Heartburn, experienced as an acid or sour stomach, is usually caused by eating too quickly, or eating when upset or exhausted. Specific foods and beverages that may trigger heartburn include alcohol, chocolate, caffeine, fatty foods, orange juice, spicy food, sugar, and tomato juice (Sifton D [ed]: PDR® Family Guide to Nutrition and Health. Montvale: Medical Economics, 1995).

Swallowing air while eating also leads to heartburn. The air warms to body temperature, expands, and is belched with enough force to propel stomach acid into the oesophagus. Once in the oesophagus, the acid irritates membrane tissues.

Antacids and alkalizers do brisk business, but they may be more damaging than beneficial. These products neutralize stomach acids, thereby blocking effective digestion. Without proper digestion, important vitamins and minerals can't be "absorbed" into the system (Foldes j, Balena R, Ho A, Parfitt AM, Kleerekoper M: Hypophosphatemic rickets with hypocalciuria following long-term treatment with aluminum containing antacid. Bone 12[2]:67-71,1991). Beneficial enzymes, herbal extracts, and dietary supplements can be used instead of antacids.

Embarrassing gas
Flatulence, the root of jokes and common embarrassment, happens to everyone. However, if excessive gas begins to cause discomfort, this could indicate a more serious problem, and calls for a professional diagnosis. Persistent, unexplained bloating for more than three days could signal appendicitis, gallstones, stomach ulcer, irritable bowel syndrome, or a malabsorption disorder (Somerville R [ed]: The Medical Advisor: The Complete Guide to Alternative & Conventional Treatments. Alexandria: Time-Life Books, 1996).

Swallowed air, or gases released by putrefactive bacteria that live on undigested food, are the usual suspects in cases of flatulence. Excess gas is the one drawback of the high-fibre diet recommended for good health. Some strains of intestinal bacteria breakdown fibre, then produce methane and other gases that lead to flatulence.

Specific nutrients can help relieve bloating and gas. When there's no physical cause, pantothenic acid alleviates intestinal gas by supporting efficient digestion and proper bowel movements (Sachs M, Asskali F, Lanaras C, Forster H, Bockhom H: The metabolism of panthenol in patients with postoperative intestinal agony. Z Emahrungswiss 29[4]:270-283, 1990).

Fermented foods, such as yoghurt and buttermilk, promote the digestion of dietary fibre and increase the level of "friendly" bacteria in the colon (Matar C, Amiot j, Savoie L, Goulet j: The effect of milk fermentation by Lactobacillus helveticus on the release of peptides during in vitro digestion. J Dairy Sci 79[6]:971-979, 1996).

Lemon juice and cider vinegar are also known to help. In addition, exercise stimulates bowel movements and breaks down large gas bubbles (Levitt MD: Intestinal gas. Postgrad Med 57[1]:77-81, 1975).

Activated charcoal is often used to treat excessive flatulence (Suarez FL, Springfield J, Levitt MD: Identification of gases responsible for the odour of human flatus and evaluation of a device purported to reduce this odour. Gut 43[1 ]:100-104, 1998). The enormous internal surface area of activated charcoal apparently binds up the gas. Tablets or bulk powder are available at most health food stores.

"Incompletely digested proteins may impair the immune response and lead to allergies by producing a state of low tolerance."

Uncomfortable constipation
Constipation is defined as a failure to move the bowels after three days or more, and the difficult passage of hard, dry faeces.

Overuse of laxatives, as well as a low-fibre diet, the use of certain medicines (especially cough formulas), haemorrhoids, anal fissures, or even depression can trigger constipation. Less common causes are an underactive thyroid gland (hypothyroidism), high blood calcium levels (hypercalcemia), and Parkinson's disease (Berkow R [ed]: The Merck Manual of Medical Information. Whitehouse Station: Merck & Co., 1998).

A balanced diet and regular exercise are recommended for the relief of constipation. Increasing fibre and fluid intake also helps. Fibre improves stool bulk and speeds up intestinal transit time. 25 to 35 grams of fibre per day is recommended.Because fibre absorbs a lot of water, individuals are advised to drink plenty of water.

Plant foods, such as fruits, vegetables, whole grains, legumes, and nuts, are rich in fibre. Fibre supplements, such as psyllium and pectin, are also available.

Role of enzymes
Enzymes are the active constituents in digestive juices that chemically break down food. These complex proteins create chemical changes without changing themselves.

Food sits in the stomach for about 30 minutes to an hour before the body secretes its own enzymes. Before that, food enzymes start breaking down complex molecules of protein, carbohydrates, fat, and fibre. Food enzymes can digest up to 75 percent of our food before our own enzymes go to work.

Enzymes are present in raw, unprocessed foods. They are extremely heat-sensitive and, therefore, easily destroyed by cooking. If we're short on enzymes, our digestive organs must do double-duty to produce more enzymes. Eventually, these systems may begin to wear out.

For example, when we eat cooked or processed foods, the body draws enzymes from the immune system. Symptoms of an enzyme-deficient diet include fatigue, constipation, gas, headaches, colon troubles, high cholesterol, and impaired resistance (Howden CV, Hunt RH: Relationship between gastric secretion and infection. Gut 28:96-107, 1987).

The body uses energy to digest the foods we eat; that's why we're often tired after a big meal. Raw foods contain the enzymes required to divide food molecules into the building blocks of metabolism: Amino acids (from protein), glucose (from complex carbohydrates), and essential fatty acids (from unsaturated vegetable fats).

Supplemental enzymes may also help the body digest foods more efficiently (Kane E: Enzymes: the difference between raw and cooked foods. Naturopathic Medicine, Health World Online, 1997). Enzyme formulas are a natural combination of living plants and animals, and help ensure biochemical balance and healthy digestion.

"The enormous internal surface area of activated charcoal apparently binds up the gas."

Promote healthy digestion with herbs
The following herbs have also been shown to soothe digestive troubles (FitzGerald F: Plants support healthy digestion. Health Counselor 4[6]:26, November/December 1992). These herbs can be taken in capsule, tablet, tincture, or tea form.

Bloating, pain and heartburn are symptoms that your stomach is out of synch. Most of us only think about our digestion when something goes wrong. Bloating, heartburn, abdominal pain and belching can all signal a problem. But even if you don't have symptoms, your digestion may not be at its best - and you could be missing out on nutrients.

'If your digestion is not all it should be, your body will not be absorbing nutrients properly,' says Here's Health (HH) nutritional therapy adviser Linda Lazarides. 'Our digestion is key to the correct functioning of our bodies,' says HH naturopathy adviser Jan de Vries. 'And your body can usually tell you how healthy your digestion is.' You should normally have one bowel movement a day, without bloating, flatulence or indigestion. Tell-tale signs of poor digestion include tiredness; dull, spotty skin; shadows under the eyes and low immunity.

Beat stress
'Stress is a major cause of digestive problems,' says Jan. This is because when you feel anxious, your digestive process stops while your body prepares for a potential crisis situation (hence the feeling of butterflies in your stomach). Long-term stress can lead to a lack of digestive enzymes, meaning food is not broken down properly, and anxiety is a common cause of IBS. Tackle tension with calming exercises such as yoga or meditation, and don't eat if you're stressed. If you've been under pressure, try taking digestive enzymes - bromelain, from pineapples, is great for digestion.

Take your time
Busy lifestyles can mean we don't take time over our food, but eating in a rush is not good for your digestion. 'Take the time to sit down quietly, and always chew your food properly,' says Jan. 'It may sound simple, but the digestive process begins in your mouth, when the enzymes in your saliva get to work.' Make lunch your main meal of the day and choose a light meal such as soup, salad or a vegetable stir-fry for your evening meal. And after dinner, go for a brisk walk to stimulate digestion.

About balance
A balanced diet is vital for healthy digestion. Fibre-rich foods such as oats, brown rice, fruit and vegetables help food pass through the body, preventing constipation. A diet high in acid-forming foods such as meat, milk, and alcohol can lead to problems, so include lots of alkaline-forming foods in your diet - go for soya products, fruits and vegetables, mushrooms, avocados and garlic. If the digestive tract has been irritated by stress, medication or certain foods, choose healing foods such as red and purple berries, papaya, pineapple, cabbage, carrot, cinnamon and turmeric.

Balance bacteria
'An imbalance of bacteria in your gut can lead to digestive problems,' says HH healing foods adviser Ian Marber. Eat probiotic yoghurts to add friendly bacteria to your system, or choose foods with a prebiotic action, such as garlic, onions, cabbage and artichokes, which help to promote the growth of healthy bacteria already in the gut. You could also take a prebiotic supplement.
Conventional medication is one of the most common causes of imbalance, so next time you take a course of antibiotics, take probiotic supplements at the same time. You can also help avoid stomach upsets abroad by taking prebiotics before and during your trip.

Drink more water
Water is essential for digestion. 'If you're dehydrated, the soluble fibre in your diet cannot soak up water and pass through your system, leading to constipation,' says Jan. Ideally, you should drink eight glasses of mineral water a day. Kick-start your metabolism in the morning with a cup of warm water and fresh lemon juice, and sip water throughout the day. Remember that tea and coffee, alcohol and fizzy drinks do not count towards your water intake.

Herbal help
'Certain herbs are helpful for efficient digestion,' says HH medical herbalism adviser Andrew Chevallier. Bitter herbs such as barberry and centaury stimulate the flow of saliva, kick-starting digestion - try adding them fresh to salads. Ginger and cayenne also stimulate saliva, while camomile and valerian can help to soothe you and keep digestion smooth.

Pinpoint problems
If you're following these healthy eating tips but still have digestion problems, you may have a food sensitivity. 'Few people are actually allergic to specific foods,' says Ian Marber. 'Sensitivities are more common, so certain foods can be harder to digest.'
Wheat, dairy and yeast are common culprits, so try cutting each out for eight weeks at a time to see if this makes a difference.

Healing remedies
If you find yourself plagued by stomach troubles, reach for natural remedies. Peppermint, fennel or nettle teas can all aid digestion; charcoal tablets are good for bloating; while constipation can be eased by eating linseeds every day. Homoeopathic remedy colocynth can help diarrhoea: take in the 30c potency for three to five days