For a healthy digestive system you need regular fitness training

Nutrition In focus

If your aim is optimum health it is important that your digestive system is functioning well. This will ensure that your body is getting all the nutrients it needs from the food you consume. Occasional digestive problems can occur to most people at some time, however, if you are plagued by flatulence, bloating, heart- burn or indigestion then the advice below may help. For a healthy digestive system you should also exercise regularly, ideally both resistance and cardio training. If unsure of the exercises you should be doing you can contact a Bodydoctor personal trainer or use The Bodydoctor Fitness DVD and Book.

Take time to eat - chewing is the first part of digestion and is the key to ensuring optimal digestive function. Partially digested food is a major strain on body functions and if it reaches your stomach too quickly there may be insufficient stomach acid prepared to continue the process. Taking your time, chewing thoroughly and pausing between mouthfuls means your digestive system has time to get going in preparation for the incoming meal. You will also swallow less air and enjoy your food more. Appetite and salivation are important parts of digestion; you should satisfy your senses as well as your stomach.

Increase your intake of fruit and vegetables - Fruit and vegetables are packed with vital vitamins, minerals and phytonutrients, which are needed for optimum digestive function. They also promote a healthy balanced intestinal flora, which produce some B vitamins and help digest fibre. A healthy balanced gut flora is also important for immune health, providing one of the first line of defence against disease.

Food combining - simple meals are most easily digested. Often we take in a huge range of different foods - several proteins, starches, raw and cooked fruit, vegetables, coffee, alcohol and sweets that rely on different and competing enzymes and digestive processes. Fruits should never be combined with proteins or starches. Eat well-balanced meals with plenty of fresh vegetables and wholegrains. Limit lentils, soya beans and peanuts, as they can be hard to digest.

Don't eat when stressed - digestion is the first body function to be decreased or stopped during stress. This is to direct energy to the muscles as the body expects a real physical danger. Of course these days our threat is more likely to be emotional or psychological; even worry depletes digestive function. Again, take time, sit down and just eat and enjoy. Digesting food requires a huge amount of energy and if you eat when walking, talking or even just standing, then you are diverting your energy elsewhere.

Don't eat more than you need to -overloading the digestive system means that food is less likely to be broken down properly, which can cause fermentation, gas and indigestion.

Don't drink too much at meals - try to avoid anything more than a few sips of water with a meal. Anything eaten more then an hour either side of a full meal can dilute your stomach acid and compromise full digestion. However, it is vital that the body receives 2 litres of water a day for vitality and all system functions. Dehydration causes loss of minerals, constipation and toxicity that can lead to bloating and headaches. Ideally half of that amount should come from vegetables and fruit, but as we are rarely able to satisfy this amount, drinking bottled or filtered water and herb and fruit teas is essential. Tea and coffee dehydrate the body and any loss should be made up with water.

Avoid refined carbohydrates - such as sugar, white bread, pasta and cakes. They cause the rapid secretion of acid in the stomach and can upset the delicate balance of gut flora. Salt, coffee, fizzy drinks, alcohol and spicy foods can also irritate the gut.

Don't use antacids - these neutralise the acid in the stomach, interfering with digestion and simply making matters worse. Some make the stomach produce even more acid once the effects have worn off creating a vicious circle. For occasional relief, use charcoal tablets, but it is more important to identify the cause rather than eliminate the problem once it has arisen.

If you are still having problems:
Consider food intolerance - a common cause of digestive problems. Dairy and wheat can frequently cause digestive problems, but other common culprits are tomatoes, citrus, eggs, coffee and gluten in oats, rye and barley. The best way to identify your problem food is to eliminate it from your diet for 2 weeks, reintroduce it and note any changes.

Stomach acid insufficiency - the stomach produces hydrochloric acid to break down proteins, fats and carbohydrates once they enter the stomach. Stress impairs this production and also depletes the very nutrients needed to produce it; vitamin B6 and zinc. People may also be lacking in these due to poor dietary intake (fish, nuts and seeds) or by eating foods that deplete them such as sugar, refined carbohydrates, caffeine and fizzy drinks. They can be supplemented and hydrochloric acid can be taken under the supervision of a nutritionist.

Digestive enzyme deficiencies - may cause digestive problems as the food you eat is not completely broken down. A digestive enzyme supplement can be taken if needed. Fresh papaya, pineapple, alfalfa, sprouts and raw foods also contain beneficial digestive enzymes.

Research News
Low insulin levels may increase your lifespan Science. January 24th 2003; 299:572-574 A lean body, devoid of fat may be more significant in determining lifespan than adopting a calorie restricted diet. Researchers altered the insulin receptor gene in mice so that the body did not respond to insulin. Since insulin is needed to help the cells store fat the animals were protected from additional fat gain. The altered mice live 18% longer than the normal mice.

Following the advice given in previous newsletters will help balance your insulin levels avoiding unnecessary fat stores developing.

Focus on food - recipe of the week

Salmon and monkfish kebabs
Ingredients: 250g monkfish; 259g Salmon steak; Juice of ½ lime; Extra virgin olive oil; Freshly ground pepper; 100g rice or quinoa. Coriander and sunflower seed pesto: handful of fresh coriander; 25g sunflower seeds; 1 clove of garlic; 1 tbspn cold-pressed mixed seed oil.

Remove the skin and bones from the fish and cut into large chunks. Thread on skewers. Mix the lime juice, oil and black pepper and pour over the kebabs to marinade. Cook the rice/quinoa according to instructions. To make the pesto; place the coriander, sunflower seeds and garlic in a food processor. Process quickly to leave the mixture quite coarse. Moisten with cold-pressed oil and put to the side.

Place kebabs under the grill for 2-3 minutes on each side, until just cooked through. Serve with rice/quinoa and the pesto.

Chew thoroughly and enjoy.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid