Understanding Indigestion and How to Improve Your Digestive Health

Indigestion is a common issue that many people experience at some point in their lives. It often presents as discomfort or pain in the upper abdomen, bloating, and a feeling of fullness after eating. It can cause re-flux, pain, burning sensation, bring food back up and ultimately lead to hernia's. Having a clear understanding of the digestive process and how to maintain good digestive health is crucial for easing symptoms of indigestion and promoting overall wellness.

What is Good Digestion?

Good digestion is the process by which the body breaks down food into nutrients. These nutrients are vital for energy, growth, and cell repair. The digestive system comprises several components, including the mouth, esophagus, stomach, intestines, and various accessory organs such as the liver and pancreas.

The digestive process starts in the mouth, where mechanical chewing and saliva, which contains enzymes, begin to break down carbohydrates. Once the food is swallowed, it travels down the esophagus to the stomach. In the stomach, food mixes with gastric juices, which contain hydrochloric acid and digestive enzymes. This environment aids in breaking down proteins and destroying harmful bacteria.

After passing through the stomach, partially digested food enters the small intestine, where about 90% of nutrient absorption occurs. The pancreas and liver contribute essential digestive enzymes and bile, respectively, to assist in breaking down fats, carbohydrates, and proteins. Finally, any undigested food and waste products move into the large intestine, where water is absorbed, and leftover material is readied for elimination.

Traditional medicine offers drugs like Omeprazole which suppresses the symptoms. It does come with side effects such as headache, stomach pain, nausea or vomiting, constipation or diarrhea

and a risk of experiencing serious side effects can increase with long-term use, particularly if taken for a year or more. A study showed that "In normal subjects, Omeprazole treatment does not affect the number of re-flux episodes or their duration; rather it converts acid re-flux to less acid re-flux, thus exposing esophagus to altered gastric juice. These observations may explain the persistence of symptoms and emergence of mucosal injury.

Tips for Improving Digestive Health

Here are some practical ways to enhance your digestive well-being:

Increase Fiber Intake

Fiber is crucial in digestion because it adds bulk to stool and promotes regular bowel movements. A fiber-rich diet can help prevent constipation and improve overall digestive function. Aim for approximately 25 to 30 grams of fiber daily. Good sources include:

• Whole grains (e.g., oats, brown rice)

• Beans and legumes, which can provide up to 15 grams of fiber per cup

• Nuts and seeds

• A variety of fruits and vegetables

  
  

Stay Hydrated

Adequate hydration is vital for digestion. It helps dissolve food, absorb nutrients, and maintain soft bowel movements. Aim to drink at least 1.5/2L a day. It is important this is taken in between meals - stop drinking 15 minutes before a meal and no water for an hour after each meal to allow digestive enzymes to do their work.

Limit Fatty and Spicy Foods

High-fat and spicy foods can trigger indigestion for many individuals. Reducing your intake of fried foods, creamy sauces, and heavily spiced dishes may lead to noticeable improvements in your symptoms.

Practice Mindful Eating

Eating slowly and mindfully can greatly benefit your digestion. Take time to chew your food thoroughly (20 chews!!) and savor each bite. This approach not only enhances your meal enjoyment but also aids the digestive process by promoting better nutrient absorption.

Manage Stress

Stress can have a negative impact on digestion, leading to discomfort and bloating. Incorporate stress-management activities into your routine, such as yoga, meditation, or deep breathing exercises. Just 10 minutes of daily mindfulness can help alleviate stress and improve your digestive health.

Healthy food for digestion

Navigating Your Digestive Health naturally

Frequently, there isn't sufficient acid being produced to assist digestion, and as we age, our bodies produce fewer enzymes than before, necessitating digestive support. Various supplements can enhance natural digestion without harming the digestive system. But which supplements should be used? This is where kinesiology proves beneficial. I recently worked with a client who experienced severe pain while eating, and we were able to determine the necessary supplements, look at the emotional side of things and support energetically and structurally. The result was the elimination of pain, improved food digestion, and the disappearance of re-flux and burning sensations.

If you would like to find out how to improve your digestion - please get in touch.