Optimizing Digestive Health

Digestion is considered the primary foundation in the work of nutritional therapy. Every single function of the body is reliant upon the nutrients received from the digestive tract (yes, including digestive function). Many factors can impair digestion and reduce the body's ability to absorb certain nutrients. Optimized digestion is the foundation from which we can support all of the systems and functions of the body.

There are several things that can go wrong with digestion, and the consequences of these can have deleterious health effects after many years of dysfunction. With a strong foundation of good digestion, we are able to support healthy function of the endocrine system, the immune system, the cardiovascular system, and the detoxification system. We will also take a look at mental health as it relates to the modern microbial landscape.

Hormonal Balance

The endocrine system balances hormones in the body. Most people think of reproduction and sexual development when they think of hormones, but that's not all they do. The hormones released by the endocrine system are also involved in other physiological processes, such as regulating our digestion, blood sugar, and more. It requires a delicate balance of all of our hormones so that we can feel and function at our best. If one part of our hormonal structure is thrown out of balance, it can create a negative effect in other parts as well.

Chronic stress is a defining factor in endocrine dysfunction—the major culprit being a diet high in refined sugar—which increases our cortisol output. Chronic cortisol output can be the discord that throws the rest of the endocrine system off kilter.

Common endocrine disruptors include:

• Stress

• Toxins

• Poor diet

• Poor digestion

• Blood sugar imbalances

• Fatty acid deficiency

• Mineral deficiencies

• Dehydration

Not only does chronic stress turn digestion off, setting us up for impaired nutrient absorption, but it can result in increased insulin resistance, which can lead to blood pressure abnormalities, thyroid dysfunction, anxiety, and type 2 diabetes. (NTA, 2020) Despite a negative reputation, cholesterol is actually the necessary precursor to all of our steroid hormones, and therefore critical to endocrine health. Proper digestion of proteins and fatty acids are also needed for the production of these hormones that help to regulate growth and development, metabolism, and reproductive function.

Immune System

The most important thing you will learn about the immune system is that the majority of it resides in the gut. The 100 trillion organisms that live inside of you, collectively called the microbiome, is a main contributing factor to overall good health, as it protects us from infection, promotes healthy digestion and elimination, and supports our metabolism.

When the microbiome has inadequate beneficial bacteria, excessive gut-damaging bacteria, and/or an overall lack of bacterial diversity, it can raise the risk of increased intestinal permeability, also known as "leaky gut". This state of imbalance, or dysbiosis, can be caused by many contributing factors, mostly poor diet, but also the excessive prescription of medications, especially antibiotics. Other factors can include chronic stress, exposure to environmental toxins, and inadequate early bacterial colonization, such as in C-section birth.

• Chronic stress: alters gut blood flow, increases intestinal permeability, decreases gut motility, decreases digestive secretions, and changes microbiome composition

• Poor diet: increases nutritional deficiencies, increases risk of depression and anxiety, increases intestinal permeability, and increases intestinal-derived toxins

• Anti-biotics: can create bacterial resistance, destroys both good and bad bacteria, increases susceptibility to infection and disease

• Environmental toxins: increases inflammation and oxidative stress, alters immune response, increases risk of diabetes, and alters endocrine function

While the symptoms of dysbiosis for some seem relatively harmless, like bloating, heartburn, and constipation, some may experience asthma, allergies, and chronic inflammatory conditions that can affects joints, skin, and bowel. (Blaser, 2011) We also know poor gut health can lead to issues like Irritable Bowel Syndrome (IBS), cancer of the bowel, and other gastrointestinal disorders. An unhealthy gut microbiome has been linked to a range of chronic health problems, from autoimmune conditions to mental health issues. Maintaining a balanced gut through a nutrient-dense diet, probiotic supplementation, and stress management can help prevent these concerning outcomes and promote overall wellbeing.

Heart, Blood, & Vasculature

The heart is considered "the Emperor" in Traditional Chinese Medicine. A strong heart keeps us healthy, as it pumps over 2,000 gallons of blood each day. The blood is the transportation system for all nutrients, hormones, and immune cells to be carried to each cell, as well as metabolic waste away from the cells. Blood vessels and arteries ensure blood flow throughout the entire body. Unfortunately, cardiovascular disease is the leading cause of death in the United States.

The dietary issues surrounding saturated fats is a complex conversation that can bring to light some of the common misconceptions about diet and heart health. The idea that avoiding saturated fats and cholesterol to prevent cardiovascular disease is a conclusion that is not necessarily true for most of the population. In fact, dietary saturated fats have been associated with a protective quality to the heart when consumed in appropriate quantities. The truth about what is marketed as “heart healthy” oils is that it isn’t so much about the kinds of fats, but about having the right balance and variety of quality fats.

Consumption of trans- fats and heavily processed, heat-extracted oils, for example, have been shown to increase risk of cardiovascular disease. Frequent consumption of refined sugar has also been implicated in the development of cardiovascular disease. A diet that is full of refined foods cannot provide enough of the vitamins needed for the breakdown and utilization of proteins or the minerals needed to maintain healthy heart function. That isn't to say that some refined foods cannot be a part of a healthy diet.

What the Detox?

"Detox" has become somewhat of a buzzword these days. The fact is that our bodies are detoxifying all the time, from both internal and external toxins. The best place for this function to happen is during sleep. Without normal detoxification, our biological systems can become overburdened by toxins. A toxin is considered to be any substance which is irritating or has harmful effects to the body—these are then eliminated by the liver. Toxins are everywhere—they are absorbed through our digestive tract, our skin, and the respiratory system. Too much of any substance can be toxic to the body. Some substances require only very small amounts to be toxic. In some cases, substances are addictive and must be detoxed under medical supervision as there are side effects to undergoing this process. The liver must convert these substances into a form that can be excreted, such as in urine or as bile through the digestive tract. (Bile is then what helps us to digest our fats in the small intestine.)

The phases of detoxification require certain nutrients to function properly. Without proper digestion, even the "best" diet can burden the detoxification system, as these nutrients might not be readily available. If the liver becomes overburdened with toxins, damage to the liver cells can occur. Properly digested food, a balanced microbiome, and minimal stress can create a good environment for natural detoxification to happen. A "detox" is not something that requires any special pill or powder. It does require daily elimination. If you are not going to the bathroom at least once a day, there is a chance that your detoxication system may be overwhelmed. There is no need to go on a "diet" or remove all foods except raw fruits and vegetables for your body to detox. Having adequate nutrients through properly prepared, whole foods will be supportive of the natural detoxification process.

Green Space & Sanity

Not only are chronic health conditions on the rise, but we are seeing massive increases in mental health disorders. At the same time, natural, green spaces are less accessible in urban environments than ever and screen time is up by 350 percent since 1980. (Prescott & Logan, 2017) Time spent in front of a screen is time that wasn't spent outdoors, which is very important in development cognitive abilities in young children. Instead of increased reliance upon technology, we could shift our awareness toward cultivating green spaces and increase our connection to the natural environment.

The gut microbiome and mental health connection is clear. Poor diet and other environmental factors push us toward dysbiosis, and we see an increased need for antidepressants, stimulants, and sugar-filled foods to fill this void. In this cycle, dysbiosis is perpetuated, unless someone can show us how to get off the ride. Spending time in nature, fostering a connection with food sources, and reducing our use of technology for information may create a better landscape of mental health outcomes.

"Because man is so adaptable he can learn to tolerate murky skies, chemically treated water, and lifeless land. In fact, he may soon forget that some of his most exhilarating experiences have come from direct contact with freshness, brilliance, and rich variety of unspoiled natural phenomenon. Unfortunately, perhaps, starless skies and joyless sceneries are not incompatible with the maintenance of life, or even with physical health. The only measure of their loss may be a progressive decadence in the quality and sanity of the human condition." — Man and His Environment, Renee Dubos, 1966

This information is for educational purposes only. Each person is bio-individual, and should consult with their health care provider before making any changes to their diet or lifestyle.

References

• Nutritional Therapy Association. (2020). Physiological impacts of stress — The foundations and beyond. In Sleep, Stress, & Movement Student Guide. (pp. 53-55). NTA.

• Blaser, M. (2011, August 24). Stop the killing of beneficial bacteria. Nature News. Retrieved May 13, 2022, from https://www.nature.com/articles/476393a

• Prescott, S. L., & Logan, A. C. (2017). Surviving the Dysbiosphere. In The secret life of your microbiome: Why nature and biodiversity are essential to health and happiness (pp. 139-141). New Society.