Digestion Flashcards
(84 cards)
1
Q
digestive system primary functions
A
- Digestion:
- Mechanical digestion (i.e. chewing, peristalsis).
- Chemical digestion (Gastric juices, Pancreatic enzymes, Bile and Enterocyte enzymes).
- Absorption:
- Primarily in the small intestine.
- Absorption into the blood and lymph. - Excretion:
- Waste materials (including toxins acted on by the liver) are excreted via the intestines as faeces. Elimination also occurs via the urine, skin and lungs.
2
Q
The Digestive System
A
The Digestive System is a 30ft tube from mouth to anus, supported by accessory organs. It ultimately functions to nourish the tissues of the body - supporting cellular processes.
Digestive Tract: • Mouth • Pharynx • Oesophagus • Stomach • Small and Large intestine
Accessory organs: • Salivary glands • Pancreas • Liver • Gall bladder & biliary tract
3
Q
Oral Cavity
A
The oral cavity is the first location in the Gastrointestinal Tract (GIT) where digestion occurs.
- Chewing breaks down food into smaller chunks and triggers the salivary glands to release saliva containing the enzyme Amylase, which breaks down starches.
- Food should be chewed up to 20 times per bite.
- Avoid drinking with meals as it dilutes saliva and gastric juices.
4
Q
Salivary amylase
A
Salivary amylase starts breaking down long carbohydrate chains (polysaccharides), found in starchy foods, into smaller sugar chains. Fully digested in the small intestine.
- The optimal pH for salivary amylase to function is 6.8 (almost neutral). Amylase is denatured by stomach acid and becomes inactive once the bolus arrives in the stomach.
- Carbohydrates not broken down in the mouth remain unutilised as the small intestine can only absorb single sugars.
5
Q
Saliva pH
A
The optimal saliva pH can be challenged by a more acidic environment in the mouth.
- Excess acidity in body tissues will be excreted via saliva, lowering its pH. This impairs the functionality of ‘salivary amylase’ and, therefore, impacts the digestion of carbohydrates in the oral cavity, reducing their utilisation in the body.
- The pH in the mouth can be lowered by factors such as refined sugars, meat and dairy, as well as processed foods, chewing gum, cigarettes, coffee and alcohol, chronic stress and being sedentary.
Exposure to heavy metals from sources such as dental amalgams lowers the pH in the mouth, too. Heavy metals are diluted by spirulina, corella, coriander.
6
Q
Stomach
A
The bolus enters the stomach through the lower oesophageal sphincter. The sphincter acts as a seal to prevent acid reflux into the oesophagus.
- Food stretches the stomach, which results in the release of the hormone Gastrin and the stimulation of the enteric nerves in the stomach wall.
- Both stimulate the peristalsis of the stomach leading to the release and formation of gastric juice containing HCl and the digestive enzymes (lipase and pepsinogen).
- The stomach churns the bolus, mixing it with the gastric juice to break down food.
7
Q
Stomach Enzymes
A
- Pepsinogen – an inactive enzyme which becomes active when exposed to HCl. Pepsinogen converts to the active form ‘pepsin’ which breaks down proteins into smaller protein chains.
- Gastric lipase – breaks down lipids (fats).
• The stomach absorbs some water, alcohol, iodine and fluoride. These substances enter the venous circulation and are escorted directly to the liver by the ‘portal vein’ to be processed.
8
Q
Stomach Acid
A
Hydrochloric Acid (HCl) has a pH of 2- 3
• Zinc, Vit. B6 are required to produce HCl.
Zinc sources are nuts, seeds (esp. pumpkin seeds), eggs, oysters, fish and meat.
Vit B6 sources are whole grains, sunflower, seeds, legumes (бобовые), walnuts, green vegetables, carrots, potatoes, avocado, fish.
• Stomach acid performs the following actions:
- Breaking down proteins (pepsin) and fats (lipase).
- Triggers pancreatic juice and bile release into the duodenum (via ‘CCK’) when the acidic chyme enters the small intestine.
- Eliminates micro-organisms such as bacteria, viruses and fungi, protecting against infection
9
Q
Low Stomach Acid
A
Can be caused by:
- Chronic stress (excess sympathetic activity)
- Low vitamin B6 and Zinc
- Autoimmune gastritis.
- Medications (such as Proton Pump Inhibitors).
- Chronic Helicobacter pylori infection
- Ageing (production gradually declines over the age of 50).
- Vegan and vegetarians
• Stomach acid test: first thing in the morning, mix ½ teaspoon of bicarbonate soda in a glass of water and then swallow. Sufficient stomach acid is indicated by audible belching within 2-3 minutes. Early and repeated belching can indicate excessive stomach acid. If no belching within the first 3 minutes, stomach acid is considered low.
Low HCl leads to poor protein digestion, resulting in protein putrefaction in the small intestine.
• Protein putrefaction creates compounds called ‘polyamines’ which are implicated in colorectal cancer.
• Undigested food allows bacteria to proliferate in the small intestine
– Small Intestine Bacteria Overgrowth (SIBO).
- Reduced gastric activity results in less intrinsic factor (a glycoprotein secreted in the stomach), compromising B12 absorption.
- Can result in Osteoporosis (low Ca) and anemia (low Fe)
Low stomach acid can present as:
• Bloating, belching and flatulence within 1-2 hours after meals.
• Abdominal pain and ‘fullness’ after eating, with foul smelling stools.
10
Q
How to Increase Stomach Acid
A
• Apple cider vinegar in a little water before meals (increase histamine - not for histamine intolerant people).
• Bitter herbs and foods stimulate stomach acid release. (but cooling effect. For cold people need warming with ginger, chili paper and fennel). Should be taken 15-20 minutes before meals.
Include:
- Gentian (extremely bitter; found in Swedish Bitters),
- Barberry bark (disbiosis, antimicrobial, SIBO, insulin resistance)
- Andrographis,
- Dandelion (stimulate peristalsis, diuretic, detoxification)
- goldenseal.
- fennel (antispasmodic, relaxes stomach)
Also include bitter foods such as rocket, chicory, artichoke and watercress.
- Zinc and B6-rich foods.
- Avoid over-eating and ensure meals are relaxed (eat mindfully). Avoid processed foods.
- Eat a diet rich in fruit and vegetables.
- Eat fermented vegetables such as sauerkraut.
- Himalayan and sea salt provide the chloride for HCl
11
Q
H. Palory
A
Can result in cheeks rush, depleted and breaking nails, deep line in the middle of the tongue.
• Antimicrobial - mastic gum probiotics, brokkoli and sprouts, algies, wild salmon
12
Q
Cholecystokinin (CCK)
A
- CCK: a hormone released from the duodenal wall, triggering the release of pancreatic juice and bile.
- CCK also induces a sense of satiety (fullness).
- The initial presence of the acidic chyme in the duodenum is a key factor in CCK release, meaning that low stomach acid can ultimately significantly impair digestion.
- Chyme has a pH of about 2. It is usually acted upon quickly by bicarbonate, which is secreted by the pancreas and liver. This neutralises chyme and creates a pH of about 6.5 in the duodenum.
13
Q
Small Intestine
A
The small intestine is a 6.5m long structure that acts as a key site for digestion and absorption.
- 90% of nutrient absorption takes place in the small intestine.
- The small intestine has 3 regions:
- Duodenum (30cm) – most digestion occurs here, aided by the influx of pancreatic juices and bile. Some vitamins and minerals are absorbed, too.
- Jejunum (2.5m) – most absorption occurs here, i.e. sugars, fatty acids, amino acids, vitamins.
- Ileum (3.5m) – vitamin B 12 is absorbed.
14
Q
Small Intestine - absorption
A
• The large surface is created mostly by the folding of the small intestine, forming finger-like projections known as ‘villi’ that contain blood and lymphatic capillaries.
Villi appear throughout the entire small intestine.
• To further increase the surface area, the cell membranes of small intestinal cells fold to create microscopic projections called ‘microvilli’.
This is also known as the brush border.
• Nutrients contact the microvilli and are absorbed into blood capillaries, with fatty acids entering lymph.
15
Q
Brush Border Enzymes
A
‘Brush border enzymes’ are attached to the small intestinal lining and are imperative for absorption.
• The brush border enzymes break double-chained carbohydrates and proteins, allowing them to be absorbed.
Maltase, Sucrase, Lactase - break down sugar into glucose, fructose, galactose
Dipeptidase - break down proteins into amino acids
Lactase production decreases at age of 2-5 years old. Ciliac disease suffers has low border enzymes, esp.lactase
16
Q
Intestinal Absorption
A
- Carbohydrates, proteins and fats are only absorbed once they have been digested into their simplest forms. This emphasises the importance of optimal function in areas such as the mouth, stomach, pancreas and gall bladder especially.
- E.g. proteins need to be chemically digested in the stomach and then in the small intestine into amino acids.
- Carbohydrates (single sugars) and amino acids enter blood capillaries of the small intestine to be sent to the liver.
- Fatty acids including fat-soluble vitamins (A,D,E,K) are digested in the small intestine and enter lymphatic capillaries.
17
Q
Pancreas
A
The pancreas is an accessory digestive organ that has both exocrine and endocrine functions. It is about 6 inches long and sits in the posterior abdomen, behind the stomach.
Connected to the duodenum via the pancreatic duct, which is used to secrete pancreatic juice into the duodenum.
• The key exocrine function of the pancreas is to produce enzymes that digest carbohydrates, proteins and fats. These enzymes are secreted into the small intestine.
• Pancreatic enzymes include:
- Pancreatic Amylase: carbohydrate-digesting.
- Pancreatic Lipase: fat-digesting.
- Proteases (trypsin, chymotrypsin): protein-digesting.
• If pancreatic enzyme production is poor, foods ferment in the intestines, resulting in symptoms such as bloating, flatulence and abdominal pain about 1 hour after eating. The lack of digestion can also lead to weight loss.
Ginseng (женьшень), bitters stimulate pancreatic flow. If not enough - pancreatic enzymes supplements
18
Q
Digestive Enzymes
A
19
Q
Over-Eating: Bernard Jensen
A
- Bernard Jensen found that undigested Expelled stool of a materials are stored in the mucus-secreting bentonite bowel cleanse: lining of the intestines, impairing the absorption and delivery of nutrients to body tissues. The thicker the lining of undigested materials, the worse the absorption of nutrients.
- This would create an optimal environment for parasites and candida to flourish, as well as under-nourishing body tissues and organs.
- Supporting detoxification is key to aid the body’s elimination of these wastes. Intermittent fasting and dietary changes to minimise the digestive system load are also important. Jensen also recommended vegetable broths.
Use aloe-vera, chlorophyll, apple vinegar, skin brushing
20
Q
Gallbladder
A
- The gallbladder is a pear-shaped sac that sits under the liver.
- The gallbladder stores and releases bile that is produced by the liver. Bile consists mostly of water, as well as bile salts (conjugated with the amino acids glycine and taurine in the liver), cholesterol and bilirubin.
- Bile ducts collect bile produced by hepatocytes, before pooling in the gallbladder. Bile enters the small intestine via the common bile duct.
- Predominantly after ingesting fat, the gallbladder contracts and ejects bile down the common bile duct into the duodenum
21
Q
Gallbladder functions
A
22
Q
Biliary Tree
A
- Bile is carried from the hepatic ducts into the gall bladder via the ‘cystic duct’. Here, bile is stored.
- Upon stimulation (i.e. by CCK), the gall bladder contracts and ejects bile.
- The pancreatic duct (carries pancreatic enzymes) meets the common bile duct and carries both bile and pancreatic juice through the sphincter of Oddi into the duodenum.
- The adequate production and release of bile and pancreatic juice is dependent upon sufficient water consumption.
- Bitters also stimulate the release of pancreatic juice and bile via the biliary tree, supporting digestion.
- Dandelion
- Golden Seal
- Milk thistle
- Artichoke
- Glycine and Taurine make bile better
23
Q
Liver
A
- The portal vein transports all nutrients and toxins from the GIT (mouth, oesophagus, stomach, small and large intestine and anus) to the liver.
- The liver filters 1.4 litres of blood every minute.
- The liver stores carbohydrates, fats, minerals such as iron, and vitamins A, D, E, K and B12. These can be released into the blood to be made available to cells as required.
- The liver also performs detoxification and deactivates hormones.
24
Q
Liver Detoxification
A
- Hepatocytes convert toxins into non-toxic metabolites which can then be excreted from the body via the bowels, kidneys, skin or lungs.
- If the liver lacks essential nutrients, or if it is exposed to lots of trans-fats, heavy metals, alcohol, caffeine and pesticides, liver detoxification becomes impaired.
- This results in partially broken-down GIT toxins, dead cells and other wastes are being re-circulated.
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Liver Detoxification
* Hepatocytes convert toxins into non-toxic metabolites which can then be excreted from the body via the bowels, kidneys, skin or lungs.
* If the liver lacks essential nutrients, or if it is exposed to lots of trans-fats, heavy metals, alcohol, caffeine and pesticides, liver detoxification becomes impaired.
* This results in partially broken-down GIT toxins, dead cells and other wastes are being re-circulated.(use shunt stone to decrease telephone radiation)
Liver can lead to sleep problems, tiredness
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Liver Detoxification Phase I
* Most toxins that arrive inside hepatocytes undergo Phase I detoxification. It involves converting volatile toxins into smaller substances that are also more water-soluble. This is important for excretion.
* CYP450 enzymes create an active binding site on the toxin or hormone, so that it can be conjugated (in phase II).
* When Phase I is complete the toxin is oxidised. Free radicals are being formed and must be neutralised by anti-oxidants such as vitamin A, C and E to protect against oxidative damage. (melatonin is the most powerful antioxidant)
27
Liver Detoxification Phase II
* Involves “conjugation”: chemical reactions which modify reactive toxins to make them safe and excretable by binding a chemical group to them. The bound toxins are then pumped into the blood or bile for excretion mostly via the kidneys or bowels.
* Nutrients including sulphur (e.g. garlic and onions), magnesium, B vitamins are required for phase II. Whilst herbs such as dandelion, milk thistle, garlic, ginger, turmeric and liquorice root (increase blood pressure) support liver detoxification.
* The key antioxidant for neutralising free radicals in the liver is Glutathione, which is a tripeptide formed from cysteine, glycine and glutamine (also requires selenium - in Brazil nuts)
* The body eliminates wastes via the bowels, urine, sweat and exhalation.
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Large Intestine - Regions
1. Caecum – the appendix is attached, which is a twisted tube about 8cm in length that is almost entirely formed of immune tissue in its wall (containing macrophages and lymphocytes). It also acts a key
reservoir for beneficial gut bacteria.
2. Colon – ascending, transverse, descending regions.
3. Rectum – pushes stool into anal canal.
4. Anal canal – contains an involuntary internal anal sphincter and voluntary external anal sphincter.
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Where are Nutrients absorbed
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Gut Associated Lymphoid Tissue (GALT)
* 70% of the immune system is based in the GIT as ‘Gut Associated Lymphoid Tissue’ (GALT).
* GALT is found in the GIT wall (beneath the epithelium) and houses the leukocytes - macrophages and lymphocytes.
* These leukocytes learn to identify microbes through this close interaction with bacterial surface antigens (identity markers) located in their cell membranes.
* GALT clusters in the tonsils, as well as in the walls of the oesophagus, stomach and intestines. The appendix serves as a key location for GALT.
* Secretory IgA is secreted into the GIT mucosa, providing immune defence. IgA production is reduced during periods of stress
Saccharomyces Boulardy increases IgA and cure disbiosis
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Large Intestine: Microflora
• The ‘microflora’ performs the following crucial functions:
- The final stages of nutrient extraction through microbial fermentation. This includes the fermentation of remaining carbohydrates to create the odorous waste by-products methane and hydrogen, as well as the fermentation of amino acids to create hydrogen sulphide.
- Therefore, excess flatulence with a strong odour can indicate poor digestion as a result of the bacterial action on the remaining food.
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Microflora functions
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Intestinal Barrier
* It plays an important role in protecting against ingested toxins, pathogens and undigested food.
* When damaged, the tight junctions become ‘leaky’. This allows large molecules including undigested proteins to enter circulation before being broken down into their simplest form (amino acids).
* Furthermore, the cell membranes of some gut bacteria can also abnormally enter the blood, leading to excessive immune responses, potentially including allergies and autoimmunity.
34
Intestinal Permeability (‘Leaky Gut’)
The intestinal barrier can be damaged by:
* Poor nutrition: hydrogenated & trans-fats, refined sugars, processed foods / junk foods.
* Heavy metals (e.g. mercury, lead, aluminium), pesticides, herbicides and cleaning toxins, etc.
* Drugs: Corticosteroids, NSAIDs, antibiotics, vaccinations.
* Excessive stress.
* Dysbiosis and candida overgrowth.
* Alcohol and smoking.
* Radiation and chemotherapy.
* Early weaning (<6 months)
Calprotectin - GIT inflammation marker and Zonulin - leaky gut marker in stool analysis
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Large Intestine: Microflora
* Dietary composition strongly influences the diversity and dominant species in the microflora.
* By feeding bacteria with a typical western diet (refined sugars, damaged fats, concentrated proteins, including animal proteins & processed soya, low in fibre), the strains become pathogenic.
* The diversity of the microflora helps to support the immune system. It helps leukocytes to learn from the microbes, making them more effective at combatting pathogenic organisms.
* As well as poor nutrition, the colonies of bacteria can also be altered negatively by:
– Chronic stress and Diabetes.
– Medications such as Antibiotics and antacids.
– Lack of digestive secretions, e.g. stomach acid.
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Dysbiosis
* ‘Dysbiosis’ describes an imbalance in the colonies of the bowel flora, leading to a disruption in health.
* Bacterial toxins can cross the intestinal wall if the barrier has been impaired. This can create a systemic inflammatory response.
• Dysbiosis can be associated with the following:
– Vitamin, mineral, amino acid insufficiencies.
– Malabsorption of carbohydrates and fats.
– Inflammatory Bowel Diseases (e.g. Crohn’s)
– Colorectal cancer.
– Alzheimer’s and Parkinson’s.
– Autoimmunity, allergies and intolerances.
– Obesity and mood disorders.
Microflora helps to process estrogen - dysbiosis leads to breast cancer
Balance microflora
- garlic
- berbirin
- tyme
- serapeptase
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Effects of Eating Junk Food
“Junk food” has no nutritional value but is high in calories, refined sugars, salt, damaged fats and synthetic additives.
It causes:
* Gut dysbiosis, leading to inflammation, reduced immune function and “leaky gut”.
* “Spikes” in blood glucose, resulting in excess insulin production, increasing the risk of Type 2 Diabetes, Obesity, Polycystic Ovarian Syndrome (PCOS) and Acne.
* Increased blood pressure and cardiovascular disease (atherosclerosis).
* Deficiencies in vital vitamins and minerals.
* Addictive eating behaviour, mood swings.
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Germ Theory v. Terrain Theory
* Louis Pasteur (1822 – 1895) developed the ‘Germ Theory of Disease’, which holds microbes such as bacteria responsible for disease.
* Pasteur said “germs cause disease”. He proposed that disease occurs from outside of the body.
* Antoine Béchamp (1816 – 1908) challenged this and developed the Terrain Theory, which holds that it is not the microbes, but the internal environment that is responsible for disease.
* Béchamp said that “germs were ‘opportunistic’ in nature & lived with us symbiotically”.
* To prevent illness, he advocated not to ‘kill’ germs but to promote health (i.e. through diet, exercise etc.)
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Migrating Motor Complex (MMC)
* The Migrating Motor Complex is a distinct pattern of electromechanical activity in the smooth muscle between the stomach and distal ileum during the periods between meals.
* It is thought to serve a "housekeeping" role and sweep residual undigested material through the digestive tube.
* The MMC opens the pyloric sphincter (exit of the stomach) and increases gastric, biliary and pancreatic secretions.
* These secretions also aid in the cleansing activity of the MMC and assist in preventing Small Intestine Bacterial Overgrowth.
40
Migrating Motor Complex (MMC) Support
* Avoid over-eating and minimise “heavier” proteins such as animal-based proteins and soya.
* Leave longer gaps between meals (avoid snacking).
* Chew better (so the MMC has less to clear out).
* Consider intermittent fasting and optimise sleep.
* ‘Pro-kinetics’ (e.g. ginger, artichoke etc.) and drops of bitters before meals.
* Stimulate the parasympathetic nervous system (Vagus Nerve) by using diaphragmatic breathing exercises. Consider taking up Yoga or Pilates.
Ashwagandha - regulating MMC, better sleeping and stress control
Bitters
Gotu kola - protects in fractures and bones (osteoporosis), leaky gut, vascular damage of diabetes, MMC stimulation
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Elimination
* The digestive system also acts as one of the key routes of waste elimination for the body.
* Water and fibre are key for the elimination of wastes via the bowels.
This can be further optimised with aloe, psyllium husk, Mg citrate and linseeds.
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enteric nervous system
The enteric nervous system is the ‘brain of the gut’ and extends from the mouth to the anus.
• The key components of the enteric nervous system are 2 nerve plexuses, which are embedded in the wall of the digestive tract: This includes the myenteric and submucosal plexus.
The enteric nervous system functions independently but is regulated by the autonomic nervous system.
* The myenteric plexus governs GIT peristalsis.
* The submucosal plexus controls the release of digestive secretions such as gastric juice and digestive enzymes.
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The Vagus Nerve
* The Vagus nerve is crucial in stimulating activity in the digestive system (the enteric nervous system).
* The Vagus nerve, or 10 th cranial nerve, extends from the head and travels through the thorax and diaphragm, where it innervates the digestive organs, connecting the brain and gut.
* Vagus nerve activity is suppressed during periods of chronic stress and is enhanced with diaphragmatic breathing.
* Vagus nerve activity directly stimulates both the myenteric and submucosal plexus and hence increases digestive motility and digestive secretions.
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The Gut-Brain Axis
* The brain and gut develop from the same part of human embryonic tissue and therefore share many nerve endings and chemical transmitters.
* Nearly every chemical that controls the brain has been identified in the GIT.
* Serotonin plays a role in peristalsis, secretion, sensation, with over 95% of it produced in the GIT. Furthermore, due to its association with mood, this explains a possible link between poor gut health and depression.
* Dysbiosis (see earlier) can also influence serotonin manufacture in the gut through affecting the availability of tryptophan and cofactors (needed for its production). For example, antibiotic use can affect mood negatively.
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Poor Digestion & Absorption
digestion can be compromised by:
* Swallowing without chewing adequately.
* Eating junk food, refined sugars (slows peristalsis) and excessive protein, animal and soya.
* Drinking whilst eating.
* Over-eating and snacking.
* Drinking coffee / caffeinated beverages (also outcompetes nutrients for absorption).
* Chronic stress (increases sympathetic activity; blood diverted away from the digestive system).
* Nutritional deficiencies (e.g. stomach acid – zinc / B6).
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Mindful Eating
* Mindful eating is trying to be mindful how and what you eat.
* Do you eat only when you are hungry? Or out of boredom?
* Instead of eating mindlessly, not really tasting the food you’re eating, notice your thoughts, feelings, and sensations.
Ask yourself the following:
* Why you feel like eating, and the emotions triggering your eating?
* The content of what you are eating, whether it is healthy or not.
* The look, smell, taste and feel of the food you’re eating.
* How full you are before, during and after eating?
* Where the food came from, who might have grown it, whether it was grown organically, how much it was processed, stored, etc.
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Digestion & Vitamin B12
* Dietary vitamin B12 is bound to a protein called R-protein, which is dependent upon the presence of pepsin and stomach acid.
* The R-B12 complex enters the duodenum and is split by pancreatic proteases (protein-digesting enzymes), which digest the R-protein and hence release vitamin B12. B12 can then bind to intrinsic factor (a glycoprotein complex), which is produced in the stomach by parietal cells.
* The vitamin B12-intrinsic factor complex is absorbed in the terminal ileum into the blood.
* Therefore, poor gastric and pancreatic function or damage to the ileum does impair B12 absorption.
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Vitamin D
* Vitamin D3 is synthesised in skin cells from ‘provitamin-D’ into cholecalciferol in response to UV light.
* Cholesterol (produced in the liver from Cholecalciferol (D3) dietary fats) is needed to synthesise vitamin D. Magnesium, a co-factor, converts vitamin D in the liver and kidneys. Alcohol/drugs impair this process.
* How to increase Vitamin D in your body:
10-20 minutes of daily sun exposure. Eat D3-rich foods such as oily fish or D2-rich plant-based food such as shiitake mushrooms. Avoid alcohol, drugs, coffee and refined sugars.
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The Digestive Tract & Vitamin D3
* Vitamin D3 acts on the digestive system to increase intestinal absorption of calcium and phosphorus.
* Vitamin D maintains calcium balance in the body, in conjunction with Vitamin K2, which controls utilisation of calcium (depositing it in bones).
* 70- 80% of ingested calcium is absorbed in the more distal regions of the small intestine (the ileum). Dietary Vitamin D is absorbed with the help of fat. So ensure a good intake of healthy fats in the diet.
* Vitamin D helps regulate bacterial species in the intestines. A deficiency of Vitamin D is linked to an imbalance of the intestinal flora, whilst also increasing the likelihood of inflammatory bowel diseases.
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Cellular Health
* Anti-oxidants, including Beta-carotene, Vitamin C, Vitamin E and Quercetin are absorbed from foods. They protect cells against free radicals / oxidative damage.
* A good absorption and delivery of anti oxidants is important to organs such as the liver, which neutralise a large number of free radicals formed through the process of detoxification.
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Bone Health
* Bones contain collagen and key minerals such as calcium, phosphorus, magnesium and potassium.
* The small intestine is responsible for the absorption of these minerals and the amino acids required to build collagen.
* The intestinal microflora produces vitamin K2, which causes calcium deposition in bones. So dysbiosis can result in osteoporosis.
* ‘Calcitriol’ absorbs calcium from food.
* Therefore, digestive health is crucial for bone health.
* Mechanical stress leads to increased mineral and collagen production (weight bearing exercises).
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Muscle Health
• Muscles require nutrients from food to support their activity:
- Calcium - for muscle contraction.
- Magnesium – for muscle relaxation.
- Iron – to help deliver oxygen to muscles.
- Sodium and potassium – for nerve stimulation of muscles.
- Amino acids – for muscle growth and maintenance.
* Poor digestive health results in poor delivery of these nutrients, leading to muscle weakness and aching, cramping, fatigue and pain.
* Muscle health is also crucial in supporting digestive health.
Diaphragmatic movements provide a visceral massage on the abdominal digestive organs and stimulate the release of serotonin, promoting digestion and hence nutrient absorption.
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Cardiovascular Health
* Almost all oxygen is transported in the blood bound to Haemoglobin (Hb) in red blood cells.
* Due to chemical similarities with haemoglobin, Chlorophyllrich foods (green leafy vegetables, chlorella, spirulina, etc.) can be used as ‘blood-builders’ as they nourish the blood.
* Good digestive health is crucial to support the effective absorption of iron. Stomach acid is particularly important for this process, whilst the presence of vitamin C also aids absorption in the small intestine into the blood.
* The heart must be nourished with an abundance of minerals (including calcium, magnesium and potassium), as well as oxygen, in order to function optimally.
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Endocrine Health
• Hormones released from GIT epithelial cells can:
- Stimulate pancreatic juice and bile flow – CCK
- Stimulate gastric activity – Gastrin
- Stimulate satiety (sense of fullness) – CCK
- Stimulate hunger – Ghrelin (from the stomach)
* The hormone ‘insulin’ is also released in response to the ingestion of carbohydrates. This is to prepare for the absorption and storage of sugars.
* Good digestive health is crucial to provide endocrine glands with the nutrients needed to produce hormones. E.g. thyroid hormones require nutrients such as iodine, tyrosine, selenium and zinc.
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Nervous System Health
* The electrical activity relies on the presence of Sodium (Na+ ), Potassium (K+ ), Chloride (Cl- ) and Calcium (Ca2+ ) ions, which must, therefore, be ingested and absorbed.
* Calcitriol (vitamin D) is important for Ca 2+ absorption.
* The digestive system is responsible for absorbing substances required to manufacture neurotransmitters. E.g. Dopamine requires tyrosine, iron, B1, B3 and B6.
* Vitamin B12 is also crucial in the nervous system, where it myelinates neurons – increasing their speed of conduction.
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Cells and Cancer
• Cancer occurs as a result of genetic mutations, that then leads to rapid and uncontrolled cell division.
1. An acidic environment: Red meats, processed foods, dairy, refined sugars, table salt and smoked foods create acidity in body tissues.
2. An anaerobic environment: “Lacking oxygen”.
Consider stress, poor breathing mechanics (upper rib breathing), poor nutrition, lack of exercise.
3. A glucose-rich terrain: Refined sugars fuel cancer cells. Malignant cells are dependent on glucose for their own metabolism.
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Cancer Risk Factors
* Chronic inflammation (i.e. a disease / lifestyle-induced).
* Radiation (e.g. medical, microwaves, phones).
* Compromised detoxification and elimination pathways (e.g. liver dysfunction).
* Chronic stress and obesity.
* Smoking and alcohol.
* Medications e.g. antibiotics, immunosuppressants.
* Heavy metals (e.g. aluminium, mercury, lead).
* Cosmetics (e.g. parabens).
* Low fruit/vegetable intake (a low antioxidant diet).
* Red meats - mostly non-grass-fed/non-organic, with a higher risk if charcoal cooked/smoked & at high temperatures).
* Burnt starchy food - produces ‘acrylamides’.
* Low fibre - high in phytochemicals, fibre clears toxins & hormones such as oestrogen through the bowel.
* N-nitroso compounds - e.g. cured meats.
* Refined sugars - feed and promote growth of cancer cells (and increase acidity). Especially concentrated fructose, e.g. pasteurised fruit juices, High Fructose Corn Syrup (HFCS), etc.
* Dairy (especially cow’s) - pro-inflammatory & contain IGFs (insulin-like growth factors) that promote tumour growth.
* Table salt, pesticides, artificial sweeteners.
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Energetics
Energetics is related to the flow of energy in the human body.
• All bodies are animated by a “Vital Force” (soul, spirit, you).
* In Chinese Medicine it is referred to as Qi (pronounced Chi).
* In the Indian tradition it is referred to as Prana.
* In the Western / European Naturopathic tradition, it is called “the Healing Power of Nature”.
* Illness or a pathology can be described as a blockage or insufficiency of the Vital Force.
* The understanding of energetics is directed at finding out where this force is blocked or depleted and working to restore the flow.
* Energetics can also be applied to remedies, especially food and herbs.
* For example: herbs can be hot, cold, moist or dry. They can match or complement conditions found in the body and constitutions of people. E.g. a fever is a HOT condition; fatigue and pallor are COLD.
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Western Energetics
• In western energetics, the digestive system is Hot.
It can be described as fire, which governs:
- The digestive enzymes and bile flow.
- The liver (associated with anger – ‘livid’ / ‘fiery’).
- All active, muscular heat generating tissues.
- Clearing out impurities in the body (i.e. a fever, sweating, activating the liver, etc.).
• Foods and herbs that are energetically hot such as ginger, garlic rosemary, thyme and cayenne “warm up” a “cold condition” such as a weak digestion. By warming up the digestive fire, digestion and hence absorption are optimised (nourishing tissues).
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Applied Energetics
Energetics can be applied to clinical presentations such as those in the digestive system. This includes:
* Inflammation which is associated with excess ‘heat’, so may benefit from cooling foods / herbs such as fruit (e.g. melon, mango, grapes), sea vegetables, green leafy vegetables, cucumber, celery and goldenseal. However, there are some exceptions such as ginger, which is warming yet anti-inflammatory.
* Constipation which is ‘dry’, so may benefit from moist / mucilaginous herbs, such as Marshmallow and Aloe vera.
* Diarrhoea which is ‘moist’, so may benefit from drying foods / herbs such as whole grains, nuts, seeds and pulses.
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Ayurveda & Digestion
* In Ayurveda, ‘Agni’ is called the ‘Digestive Fire’; the power to digest, transform and absorb nutrients from food.
* Agni is at its highest in the morning, which supports the importance of eating a nutritious first meal of the day. The constitution of the person determines the amount of digestive fire and provides a guide for food intake.
* When Agni is weak due to an energetic imbalance (e.g. excess heat or cold), or bad eating habits, foods remain undigested. Undigested foods are unfit to nourish the system and are referred to as toxins (or ‘Ama’).
When Agni is balanced, Ama cannot form.
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Ayurveda: How to Reduce Ama
* Ama reduction ultimately increases Agni. Strong Agni stops further Ama formation and also “burns off” the toxins:
* Ama can be reduced by:
- Spices / powdered herbs such as coriander, fennel, cumin, cardamom and fenugreek - increase the digestive fire.
- Fresh ginger root tea
- Three hours between last meal and bed
- Eating slowly and chewing well
- 4-6 hours between meals
- Not eating if not hungry
- Adequate exercise
- Avoiding cold water and ice: drink water at room temp or above.
- Not reading, working, etc. with meals, or eating when stressed.
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Digestion in TCM
* In Traditional Chinese Medicine (TCM), the Spleen and Stomach are responsible for all aspects of digestion.
* Spleen is organ that encompasses all aspects of the digestion and absorption of foods.
* From a TCM point of view, the action of digestive enzymes in the mouth, stomach, small intestine and pancreas are all functions of the Spleen.
* The same is true for the absorption of foods in the small intestine.
* Diarrhoea, bloating after eating, food intolerances and indigestion are all signs of ‘weak digestion’, called Spleen Qi deficiency.
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Digestion in TCM
* Alongside the Spleen, the Stomach plays a vital role in digestion.
* The function of the Stomach is to ‘rot' and ‘ripen': the Stomach completes the processes of rotting (of meats) and ripening (of fruit, vegetables and grains) that also occur in nature.
* Key to this is the concept of Stomach Fire, which closely resembles the Western notion of stomach acid.
* Without sufficient Stomach Fire, foods are improperly ‘cooked’
– digestion is poor and nutrients won’t be properly absorbed.
• From a TCM point of view, the stomach is at the origin of all fluids and plays a crucial role in immunity (e.g. by providing fluids to mucous membranes and for sweat).
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Spleen Friendly Diet
The Spleen likes warm and well cooked meals such as soups and stews.
* Warm wet breakfasts such as porridges and congees are ideal to hydrate. They are also most efficient in improving muscle health and boosting immunity.
* Avoid drinking liquid with meals and energetically cold foods (e.g. fibre-rich raw foods and smoothies). These cool Stomach Fire and lead to incomplete digestion and absorption.
* Avoid dampening foods such as gluten, refined sugars and dairy.
* Well-cooked whole grains, naturally sweet vegetables (cooked or steamed, or as soups or stews) and warming herbs and spices all nourish the digestive system.
Meals prepared by wet cooking methods (e.g. steaming) are warming, easy to digest and an excellent source of hydration.
* Cook with warming herbs and spices such as ginger, cinnamon, cumin, caraway seeds, thyme, bay leaves, mustard seeds, celery seeds and cardamom.
* As discussed earlier, herbal bitters support digestion. However, they are not suitable for all constitutions as some of the herbs are too ‘cold’. For those with Spleen Qi deficiency, consider using warming Spleen Qi tonics such as ginger, cardamom, fennel and citrus peel.
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Spleen Friendly Diet
* Naturally sweet foods support and strengthen the digestive system.
* It is important to distinguish between naturally sweet foods (such as whole grains, legumes and root vegetables) and empty sugars with no nutritional value.
* Sugar cravings indicate Spleen Qi deficiency; giving in to them will further compromise the digestive system and over time lead to ‘Damp’ and ‘Heat’.
* Western medical conditions associated with Damp and Heat include candida, weight gain, diabetes mellitus, hypertension and cardiovascular diseases.
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Chinese Medicine Clock
* The TCM clock is a useful tool to understand when you should eat.
* 5 to 7 am (Large intestine):
- Start the day by drinking warm water.
This supports the large intestine with elimination. Avoid caffeine as this impairs the body’s detoxification processes whilst also increasing the release of cortisol.
• 7 to 9 am (Stomach):
- Breakfast is regarded in TCM as the most important meal of the day. It should be warming and hydrating. Avoid cold smoothies or dry toast. Have porridge instead
• 11 am to 1 pm (Heart):
- Lunch should be a meal that is nutritionally-balanced but not overly filling. Do not overeat to avoid over-taxing the body.
• 3 – 5 pm (Bladder):
- Drink warm liquids (esp. herbal teas) to hydrate and support detoxification.
• 5 – 7 pm (Kidneys):
- This is the ideal time to eat dinner and restore energy. This should be nourishing, fresh and light.
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Front Mu Points
* The term Mu means ‘to gather or to collect’. Front Mu points are where the Qi of the organs gathers, and concentrate on the chest or abdomen, in close proximity to their organ.
* Front Mu points are used both in diagnosis and treatment. They become tender spontaneously or on pressure when their related organ is diseased.
* Apply gentle pressure on a Front Mu point to diagnose any organ imbalance. If tender, massaging the point with your thumb for two minutes can help.
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Mu Points: Anatomical Locations
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Reflex Zones of the Back:
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Pulse Diagnosis
* The pulse is an energetic representation of the organs, channels and vital substances.
* Pulse diagnosis is one of the most important factors for determining constitution and the nature of disease.
* Place your index, middle and ring fingers above the radial artery.
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Tongue Map
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Tongue Cracks
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Nail Diagnosis
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Facial Mapping
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Eyes Irodology
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Hair
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Teeths
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Headaches in TCM
Time of day (look at the TCM clock to identify possible organs):
* Day-time: Qi or Yang deficiency
* Evening: Blood or Yin deficiency
Location:
* Temples: Liver & Gall Bladder
* Vertex: Liver
* Forehead: Stomach
Condition:
* Worse for heat: Heat pattern
* Worse for cold: Cold pattern
* Worse for fatigue, improved by rest: Qi deficiency
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Eyes
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Facial diagnostic
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Tongue coating
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Tongue coatings color
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Tongue shape and color
