Changing Times
Health 3 Tricks To Improve Digestion Today By Dr Don Colbert
Are you in the majority? Believe it or not, the majority of Americans want to improve digestion since they experience digestive issues on a monthly (or more frequent) basis. In fact, according to the National Institutes for Health, 60-70 million Americans are affected by all digestive illnesses. Surveys also suggest that over 70% of adults suffer from diarrhea, indigestion, nausea, constipation, and more at least monthly. Is it really that surprising? Our digestive tracts have a really
big job, every day. They never get a break. They are one of the only organs bombarded daily with external substances. In fact, they are in the initial filter by which most of our body interacts with outside substances. Like the lungs, they come in direct contact with both healthy and unhealthy substances from our environment. Think about the filters in your home or vehicles. They get dirty, beat up, and torn down. The same can happen to your digestive tract if not properly cared for. The digestive tract is also really large. It includes about 7 digestion organs (the mouth, esophagus, stomach, small intestine, large intestine (aka colon), rectum, and anus) and 4 digestion accessory organs (the salivary glands, pan-
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creas, gallbladder, and liver)). The tract itself covers a surface area of about 400-500 square feet. Interestingly, this number has been reduced from an estimate of 2500-3000 square feet to 400-500 in just the last 10 years after new evidence emerged that it is smaller than previously thought. In other words, there’s a lot to this system of organs, it does a lot of work every day, and a lot can go wrong.
How can you improve digestion today? Here are 3 tricks to get started.
TRICK #1 TO IMPROVE DIGESTION: USE YOUR BRAIN Amazingly, there is a strong brain-gut connection. In fact, as digestive health falters or becomes inflamed, the brain experiences inflammation. This may look like brain fog, memory loss, fatigue, and even invite neurodegenerative issues. In fact, a recent study published in Scientific Reports showed a link between gut bacteria and dementia. On the flip side, as brain health falters, the digestive tract is affected and often impaired. Stress, for example, can ignite a series of digestive issues from ulcers to diarrhea to nausea. Why do we “feel things in our guts?” It’s the braingut connection. To improve digestion, then, do everything you can to support brain health. Try to: • Reduce stress as much as possible through activity reduction, journaling, praying, etc. • Incorporate laughter into your everyday schedule • Get 7-10 hours of goodquality sleep every night • Eat brain-healthy, antiinflammatory foods like omega-3s from seafood, spices, and supplements each day • Hydrate well • Incorporate fasting into your diet TRICK #2: ELIMINATE AND FORTIFY WITH NUTRITION Simply put, some foods and nutrients damage your gut. Some fortify it. The more we damage our guts, the more digestive issues arise, and more and more foods become intolerable to it. In some cases, food simply does not “set well” in our guts. In other cases, the food or nutrient actually hurt. This can lead to inflammation
and a cascade of digestive issues. On the other hand, there are many foods that fortify both the healthy bacteria and cells in our guts. Most of these foods contain soluble fibers (prebiotics) and healthy bacteria (probiotics). To improve digestion, eliminate or reduce: • Inflammatory carbohydrates such as sugars and white flours (consider the Keto Zone Diet) • Sugary drinks • Gluten, if not tolerated (in some people, gluten actually harms and flattens the tissues in the digestive tract responsible for nutrient absorption) • Processed foods, especially those with inflammatory fats like soybean oil • Alcohol • Foods and medications with antibiotics (when not indicated) To improve digestion incorporate: • Fermented foods such as plain yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh, fermented vegetable powders like Greens Supremefoods©, and living foods like Living Chia with Probiotics • Vegetables and plant foods that provide prebiotics and polyphenols and living vitamins • Plant-based protein powders such as Divine Health Vegan Protein Supremefood© • Nuts like walnuts, which support healthy gut bacteria, every day (5) • A daily probiotic supplement such as Beyond Biotics Ultra Blend Probiotics IMPROVE DIGESTION TRICK #3: SLOW DOWN AND LOOK UP Are you a victim of the rush, rush, rush mentality? Are you overscheduled and burnt out? Do you have little time to cook at home and focus on foods that improve digestion? If so, your busy lifestyle is likely hurting your digestion. If you can find ways to slow down, you’ll have time to really utilize tricks #1 and #2 to improve digestion and brain health. It’s challenging to slow down in the midst of many demands, but it’s incredibly important. What can you do to simplify your life and leave the hustle and bustle of the modern stressed-out schedule? How can you make more See DIGESTION on Page 47
