Gut Health terminology always makes my eyes glaze over.
Thus, my intent in writing this blog is to make it easy for people,
who are NOT researchers, practitioners of medicine, or nutritionists,
to understand digestion, probiotics and prebiotics, and things to do for good health. I’ll provide links to experts for those who want more information, especially about the effects of aging and medications on digestion.
Note: I have used the Merck Manual, Consumer Version, among other research options, to validate much of the information in this blog.
The Gut Health “Table of Contents”
Feel free to scroll down to the parts of interest to you.
- Let’s remember a few simple things about how the digestive system works.
- We’ll mention and explain the difference between probiotics and prebiotics that people can use to improve digestion and overall health.
- Then, we’ll ask the question, “What effects does aging have on the ability to digest and absorb food nutrients?”
- Medications also can affect digestion, so I’ll provide some links on that topic at the end of this blog.
I recommend you go to the aforementioned medical and nutrition professionals for details, specific facts about foods and products, and advice.
Neither this website nor I dispense medical advice or claim to know what can heal you of various symptoms.
I’m simply describing the basics of digestion, so we may help ourselves to good health, and giving you some links to get started on further research.
Let’s Get Started
These Are the Basics About Gut Health
The Digestive System Is Amazing!
When people refer to our “digestive systems,” most think of the stomach, and they also might imagine the intestines. Truthfully, it’s far more extensive and complicated than that.
Our digestive system is comprised of all of the following complex series of teeth, organs, and glands that process food. It converts the food we eat into nutrients and energy and then eliminates waste.
Before we get to the topic of gut health, here are the main components of the digestive system. It can be easy to understand. Let’s go through it quickly.
DIGESTION STARTS IN THE MOUTH!
Mouth
- Teeth – break food into smaller pieces.
- Salivary glands – produce saliva, which contains enzymes, like amylase, to begin the digestion of carbohydrates.
- Tongue – helps move food around for chewing and swallowing.
It is because of the role each of these plays in digestion that we are supposed to eat our food slowly.
Some say we should chew EACH mouthful TWENTY TIMES before swallowing, so that the particles are small, and the enzymes are fully dispersed before food moves to the stomach.
Thus, we should eat slowly and concentrate on eating, versus other things, while we ingest food to enhance our body’s ability to absorb nutrients and eliminate waste.
Knowing that billions of people are without food, we also can greatly enhance our sense of gratitude and mental health when concentrating on the food we are enjoying.
Pharynx
This is the place where there is a shared space for food and air.
Then, it divides and leads food to the esophagus and air to the trachea (windpipe).
If you’ve ever choked while having food “go down the wrong pipe” or up your nose, you know how vital the epiglottis is!
Here are the details, courtesy of Merck Manual, Consumer Version.
The throat (pharynx) lies behind and below the mouth. When food and fluids leave the mouth, they pass through the throat.
Swallowing of food and fluids begins voluntarily and continues automatically.
A small muscular flap (epiglottis) closes to prevent food and fluids from going down the windpipe (trachea) toward the lungs.
The back portion of the roof of the mouth (soft palate) lifts to prevent food and fluids from going up the nose. The uvula, a small flap attached to the soft palate, helps prevent fluids from passing upward into the nasal cavity.
Esophagus
This is a tube with muscles that move food from the throat to the stomach via a process called “peristalsis,” which means wave-like muscle contractions.
Stomach
It produces gastric juices, including hydrochloric acid and pepsin, to break down food into a semi-liquid form called “chyme.”
The upper stomach serves as a storage area for food. Here, the cardia and fundus of the stomach relax to accommodate food that enters the stomach.
Then the body and antrum (lower stomach) contract rhythmically, mixing the food with acid and enzymes (stomach juices) and grinding the food down into small pieces so that it is more easily digested.
There is much more information and a video about this in the Merck Manual Consumer Version. Go there to learn how the muscles in the stomach churn your food, aiding in the breakdown of proteins and fats.
Small Intestine
The small intestine has three parts: “duodenum,” jejunum,” and “ileum.” This is where most digestion and absorption of nutrients occur.
In addition, both bile from the liver and enzymes from the pancreas enter the duodenum to aid digestion.
Liver
It is the liver that produces bile to help break down fats. The liver also processes nutrients it has absorbed from the small intestine.
Gall Bladder
The gall bladder acts as a storehouse for bile produced by the liver. Somehow, it knows when bile is needed and then releases it into the small intestine in the digestive process.
Pancreas
The pancreas produces digestive enzymes (like amylase, lipase, and proteases) and releases them into the small intestine.
It functions further by regulating blood sugar, which it does by producing insulin and glucagon.
Large Intestine (Colon)
One function of the colon is to absorb water and salts from the remaining indigestible food.
It also houses beneficial bacteria that assist in further digestion and vitamin production.
The clone has four parts: the “ascending colon,” the “transverse colon,” the “descending colon,” and the “sigmoid colon.”
Rectum
The rectum stores waste (feces) until it is expelled from the body.
ANUS
The endpoint of the digestive tract is responsible for excreting waste from the body.
THE ROLE OF BACTERIA in Gut Health
Our wonderful digestive tract organs work together to digest food, absorb nutrients, and eliminate waste. One of the mechanisms for accomplishing this is bacteria.
There are so-called “good” bacteria and “bad” bacteria. That means some contribute to the smooth and efficient functioning of these organs for good health. Others can become out of control or out of balance.
The things we eat can contribute to that imbalance and ill health. Examples include:
- foods that are processed (versus coming “straight from the garden” and are without additives or preservation processes)
- anything with high sugar
- foods that have high saturated fat content.
“Gut Microbiome Diversity”
A Key to Gut Health
This refers to the mixture of the kinds of bacteria in our systems.
The gut microbiome composition may influence weight regulation, metabolism, and fat storage.
A diverse gut microbiome is linked to better overall health, with various bacteria contributing not only to digestion but also to immunity and corresponding mental health.
The following are two types of bacteria that are active in the digestion process and gut health.
“Probiotics”
These beneficial bacteria, found in fermented foods and supplements, can help restore gut balance, improve digestion, and enhance immune function.
Fermented Foods – like yogurt, kefir, sauerkraut, and kimchi – are rich in probiotics and can enhance gut health through natural fermentation processes.
“Prebiotics”
These are non-digestible fibers that feed beneficial gut bacteria.
They are found in foods like garlic, onions, and bananas, promoting a healthier gut environment.
Adequate fiber intake is crucial for gut health, as it supports regular bowel movements and provides food for beneficial gut bacteria.
Research Shows Inflammation Influences Gut Health and Vice Versa
- Diets high in fruits, vegetables, whole grains, and lean proteins promote gut health, while processed foods, high sugar, and saturated fats can negatively affect microbiome diversity.
- Tailoring dietary choices based on individual gut microbiome composition can optimize health outcomes, as different people may respond uniquely to certain foods.
- A healthy gut can reduce systemic inflammation, which is linked to various chronic diseases, including heart disease, diabetes, and autoimmune conditions.
I’m not going to supply lists of recommended foods to eat or avoid, nor recipes here. We all know there are thousands of articles, books, and videos on the topic. If you need “a starting place,” I recommend you go to the works of Dr. Mark Hyman and Dr. Joel Fuhrman for great books, videos, advice, and recipes.
The Gut/Brain Axis
Research suggests a strong connection between gut health and mental health, often referred to as the “gut-brain axis,” highlighting the potential for dietary interventions to support mood and cognitive function. Dr. Daniel Amen has done famous studies on the subject, using images of brain scans to prove his points.
Aging and Medication Usage Affect the Digestive System and Overall Gut Health
Because the digestive system has a lot of reserve built into it, aging has less effect on its function than it does on the function of other organ systems. Nonetheless, aging is a factor in several digestive system disorders. In particular, older adults are more likely to develop diverticulosis and to have digestive tract disorders (for example, constipation—see Large intestine and rectum) as a side effect of taking certain drugs. ~ MercksManual, Consumer Version.
Click Here for details.
Aging and Medications Combined
Another excerpt from Merck Manual, Consumer Version by Sunny A. Linnebur, PharmD, BCPS, BCGP, eviewed/Revised Jul 2021 | Modified Aug 2023
“…Starting in late middle age, the risk of side effects related to the use of drugs increases. Older people are more than twice as susceptible to the side effects of drugs as younger people. Side effects are also likely to be more severe, affecting quality of life and resulting in visits to the doctor and in hospitalization.
Older people are more susceptible to the side effects of drugs for several reasons:
As people age, the total amount of water in the body decreases, and the amount of fat tissue increases. Thus, in older people, drugs that dissolve in water reach higher concentrations because there is less water to dilute them, and drugs that dissolve in fat accumulate more because there is relatively more fat tissue to store them (see Drug Distribution).
As people age, the kidneys are less able to excrete drugs into urine, and the liver is less able to break down (metabolize) many drugs (see Drug Metabolism). Thus, drugs are less readily removed from the body (see Drug Elimination).
Older people usually take more drugs and have more disorders.
People who take more drugs have a higher risk of drug interactions.
Fewer studies have been done in older people to help identify appropriate doses of drugs.
Older people are more likely to have chronic medical disorders that may be worsened by drugs or that may affect how the drugs work.”
For Great Gut Health, There Is No Substitute For:
- Commitment to eat well and exercise regularly. We’re talking about giving good health full-blown Intention and Attention, plus Discipline to Follow Through.
- Self-motivation
- Using additional resources when needed. Here, I’m referring not just to educational materials, such as those provided in the above links, but also to the following:
- support groups
- accountability buddies
- holistic healing techniques to remove limiting beliefs and harmful behavior patterns, etc.
- therapy from a psychologist or psychiatrist, if needed.
I cannot help you with most of those things – with one exception.
Addressing Gut Health Issues with the Mind/Body Connection Techniques
I can help with holistic healing techniques, using my skills as a certified spiritual counselor or a life coach. The link will give you some ideas about how it can work when we use your choice of the many tools in my toolbox to help you overcome fears, limiting beliefs a negative behavior patterns. Examples are:
- Hypnotherapy
- Neuro-linguistic Programming
- Life-Coaching Goal Setting and Accountability
- Customized Meditations
and so many more.
Want to Chat Before Deciding?
We can hold a FREE Zoom session to discuss your situation and see if I’m the best person to help you.
If you want to do that, just email me at MyGetWellGuru@gmail.com and put “Request Sip & Share re Food Health” in the subject line.
After we coordinate schedules, I’ll create a Zoom link. All you have to do is click on it at the agreed-upon date and time, and we can spend 30 minutes-ish seeing whether we’re a good match for helping you along the way to better health.
I won’t pressure you to purchase anything. This is a get-acquainted session only. If you want to do more, we’ll talk about your needs and my services.
I hope this has been useful to get you started on the road to better eating and health habits.
Self-Care Is the New Health Care
Let’s Get Well, Stay Well, and Live Well!
