• Welcome
  • Blog
  • Store
  • Contact Us
  • Resources
    • Resource List
    • Recommended Products
    • Sexual Partners Support
  • Donate
    • The Foundation for The Prevention of Chronic Pelvic Pain
  • Glossary
  • FAQs
Pain 'Down There'
  • Welcome
  • Blog
  • Store
  • Contact Us
  • Resources
    • Resource List
    • Recommended Products
    • Sexual Partners Support
  • Donate
    • The Foundation for The Prevention of Chronic Pelvic Pain
  • Glossary
  • FAQs

Blog

Optimizing Digestive Function

4/20/2018

0 Comments

 

Food Sensitivities Explained Part III: Optimizing Digestive Function 

Here’s a list-style overview of what we’ll be talking about relating to Optimizing Digestive FUNCTION:
 
Environment
Chewing
Stomach Acids
Digestive Enzymes
Intestinal Lining Health & Gut Microbiome
            Hydration
            Note on SIBO
 
 
We’ve previously visited the topic of RESTING the Digestive SYSTEM. Both resting of the system (via an elimination diet) AND optimizing digestive function must be happening at the same time if we’re going to heal the entire compromised digestive system and get back to eating most foods.
 
So when we talk about optimizing digestive function we’re mainly talking about nutrient absorption. Because you’re following an elimination diet followed by the re-intro phase your body is getting lots of good macro and micro nutrients.
 
YAY!
 
But what good do all those nourishing nutrients do for you if your digestive system can’t absorb them so that other body systems can use them?  What other body systems? Literally everything that your body does. Nutrition is the foundation for maintaining health.
 
Think …
 
Organ Detox
Hormonal Balance
Cellular Function
Metabolism
Energy
 
It’s sort of like a car. You can put gasoline in it (the fuel that it needs to run) but if the fuel can’t be used to create mechanical energy then the car aint moving. Maybe the fuel pump isn’t functioning so the gas can’t get from the engine to the tank. It can’t “absorb” the fuel it’s been given.
 
 
Environment:
Let’s start with environment. How true are these statements of you:
  • When I eat I’m usually working or performing some other task at the same time like driving or housework.
  • When I eat I feel rushed
  • I end up having to eat around people I don’t really care for
  • When I eat there are usually loud noises and distractions all around me like TV & devices or bickering and arguments among the people I eat with
 
If any of these are true for you then you’re at least sometimes eating food under stress, whether you realize it or not. Remember when we’re talking about stress response we’re talking about physical processes in the body by way of the HPA Axis and the release of cortisol; essentially your body in “fight or flight” mode. And operating in fight or flight mode turns the body’s attention away from digestion. And instead concentrates on increasing your heart rate and your blood pressure.
 
Resolve right now to come up with ways, maybe with the help of a friend or a health coach, that you can create relaxing, calm, stress free environments while you eat.


WATCH THE VIDEO:


​Chewing:
Research has found the evidence-based amount of times to chew hard foods (like nuts) is 40 times. Participants who chewed 40 times, their smaller particles of food were absorbed faster than those participants who chewed 10 or 25 times. Participants who chewed only 10-25 times, their larger particles weren’t absorbed at all, the body just eliminated them!
 
So, chew your food. 25-40 times. More like 40 for hard to chew foods like nuts.
 

Stomach Acids:
While the vast majority of nutrient absorption is in the small intestines, the stomach does play a role. And the stomach must be acidic enough for proper nutrient absorption during that stage of digestion. Low stomach acidity is called “hypochlorhydria”.
 
It can be caused by long term use of PPIs, genetic predispositions, stress, chronic pain, aging, drinking too much liquid with meals, and often it’s found in people with blood type A.
 
If you have weak or peeling nails, iron deficiency, or undigested food in your poop you may want to consider this issue. Natural sources to encourage appropriate stomach acid levels are:
  • Umeboshi plums or teas
  • Swedish bitters
  • Apple cider vinegar (1 TBPS in 8 oz water before meals)
  • Gentian root
  • Stress management
 
A more aggressive approach involves taking Bentaine HCL capsules with Pepsin to test your body’s response to this supplemental source of hydrochloric acid. Do NOT use this method with PPIs or antacids or if you have ulcers or ulcerative colitis.
 
 
Digestive Enzymes:
When food transitions from the stomach to the small intestines, the pancreas releases digestive enzymes to break down nutrients in this stage of digestion. To determine if you need supplemental digestive enzymes you can just try plant-based digestive enzymes and see how you feel. Here’s a link to a good one:
 
https://www.amazon.com/Designs-Health-Digestive-Vegetarian-Protease/dp/B000FGXL50
 
Or your functional medicine practitioner can order testing.
 
Naturally stimulate digestive enzymes with:
  • Turmeric
  • Mint
  • Ginger
  • Ajowan
  • Fennel
  • Coriander
  • Garlic
  • Onion
 
 
Intestinal Lining Health & Gut Microbiome:
We could talk about the gut and gut microbiota for days and days. For our purposes today let’s just highlight a few things:
  • Since most nutrient absorption happens in the small intestines it makes sense that the intestinal barrier or the “wall” of the intestines needs to be healthy and functional.
    1. You’re already improving the intestinal barrier function using the elimination diet (resting the digestive system)
    2. Inside the small intestine and the colon resides a community of organisms we call the microbiome or the microbiota or you may have heard it referred to as “good bacteria”. One of the many functions they serve is repair of the gut lining/wall.  Community of these microbes = 10X the number of human cells!
      1. ​Probiotics and Prebiotics can give this community some support but we’ll save that for another discussion
 
  • It’s worth mentioning a few other notes:
    1. Hydration is extremely important to the health of your digestive tract because the cells of the gut wall need to produce a protective lining of mucus. Which, it cannot do effectively without the presence of enough water. How much you ask? In general aim to drink ½ your weight in oz of water per day. Just not a bunch during a meal so that you don’t dilute your necessary stomach acids.
    2. Small Intestine Bacterial Overgrowth (or SIBO) deserves further discussion, as there may be a link between it, IBS, and pelvic pain. Basically, the small intestine is housing either too many gut microbes or gut microbes that are misplaced (like they should be in the colon but not in the small intestine).
      1. ​​We’ll definitely revisit SIBO but in the mean time, just know that there is a simple breath test to test for it. And there is an antibiotic that’s supposed to be effective without it disturbing the rest of the microbiome called Rifaximin. But it’s very expensive. There is some research on herbal therapies that may be effective.

 
 
To re-cap, to Optimize Digestive Function:
 
Eat in Stress-Free Environments
Chew Your Food
Maintain Adequate Stomach Acids
Maintain Adequate Digestive Enzymes
Support Intestinal Lining Health & the Gut Microbiome
            Hydration!!
             
Until next time! 
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Picture

    Author

    Stephanie Yeager: Passionate about spreading the word of hope and healing for those like her, influencing a paradigm shift in the medical community toward greater understanding of chronic pelvic pain disorders, and prevention initiatives that may protect young women before onset can occur. 

    Archives

    September 2020
    March 2020
    October 2019
    May 2019
    February 2019
    November 2018
    September 2018
    July 2018
    April 2018
    March 2018
    February 2018
    January 2018
    October 2017
    April 2017
    January 2017
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014

    Categories

    All
    ACOG
    Anatomy
    Awareness
    Bacterial Vaginosis
    Breathing
    Chronic Pain
    Chronic Pelvic Pain
    Depression
    Digital Clinic
    Dilators
    Education
    Endometriosis
    Estrogen
    Exercise
    Explain Pain
    Food Sensitivities
    Genital Pain
    Health Care Providers
    Hypertonicity
    Hypotonicity
    IBS
    IC
    Intimacy
    Lubricants
    Menopause
    Mindfulness / Mind Body
    Mindfulness / Mind-Body
    Mobile App
    Non-Profit Donations
    Nutrition
    Painful Bladder Syndrome
    Painful Sex
    Pelvic Floor
    Pelvic Floor Dysfunction
    Pelvic Floor Muscles
    Pelvic Floor Physical Therapy
    Persistent Genital Arousal Disorder
    Personal Care
    Posture
    Prevention
    Pudendal Neuralgia
    Real Life Stories
    Reflexology
    Relaxation
    Semen Allergy (SSPA)
    Sexual Abuse
    Sexual Pain
    Sexual Partners Support
    Suicide
    Support Groups
    Surgical Healing
    Toxin-Free
    Uterine Fibroids
    UTIs
    Vaginal Health Guide
    Vaginismus
    Vulvar Vestibulitis
    Vulvodynia
    Yeast Infections
    Yoga

    RSS Feed

Subscribe

Join our mailing list today!
Join Now
(c) 2018 The Pectopah Group, LLC
​User Agreement & Disclaimer  |  Privacy Policy
Photos used under Creative Commons from dzungnguyen_23, x1klima
  • Welcome
  • Blog
  • Store
  • Contact Us
  • Resources
    • Resource List
    • Recommended Products
    • Sexual Partners Support
  • Donate
    • The Foundation for The Prevention of Chronic Pelvic Pain
  • Glossary
  • FAQs