As health practitioners, we are acutely aware of the importance of a good digestive system but there are so many elements that can affect its efficient functionality.

A key factor that plays a major role in digestive health occurs even before the physical digestion process begins and is linked to the sight, smell, thought and taste of food – it’s called the cephalic phase.

Cephalic phase response

The cephalic phase is intrinsically linked to the anticipation of food and is an essential trigger for effective digestion as it kick-starts the gastric secretion process.

The cerebral cortex is stimulated by the sight, smell and thought of food and reacts by sending a message to the medulla oblongata via the hypothalamus. This reaction then triggers the gastric juices in the stomach wall by alerting the parasympathetic nervous system (PNS) via the vagus nerve. The hormonal and nervous systems then transfer further information that creates an ongoing beneficial effect in the digestive system.

Focussing on food

To aid digestion and optimise the cephalic phase response it’s crucial to be present with food; consider how it looks and smells, and generate the anticipation that helps to trigger the digestive process. Creating a calm, quiet environment to eat in also helps to stimulate the PNS side of the ANS.

Focussing entirely on food and avoiding any forms of multitasking or distraction –  computers, phones and televisions – is an essential part of optimising the cephalic phase response. Taking time to chew food to liquid and breaking down food before swallowing also helps to maximise digestion, while limiting fluid intake will avoid diluting digestive juices.

Healthy lifestyle habits

Few people are aware that the efficiency of the digestive process is often compromised by poor lifestyle choices that affect the activation and optimisation of the cephalic phase response. The demands of everyday life means that it’s easy to be preoccupied and stressed. Failing to be ‘present’ when food is eaten means missing out on the invaluable health benefits this stage offers the body.

When due attention isn’t being paid to food before the eating process begins, or during the meal, the full beneficial response isn’t activated, therefore increasing the likelihood of digestive problems.

Tips for optimising the cephalic response

• Always sit down to eat, never eat ‘on the run’;
• Create a calm environment by minimising distractions such as computers, televisions and radios;
• Take time to prepare food with care;
• Focus on mealtimes and encourage the whole family to take time out to enjoy the activity;
• Look, smell and appreciate your meal before starting to eat;
• Consider meal preparation as a hobby rather than a chore to increase food appreciation;
• Enjoy each mouthful.

Understanding how the the cephalic phase response works and the impact of lifestyle choices in maintaining general wellbeing is essential for avoiding health problems and ensuring that the body operates at maximum efficiency.

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Poor absorption of certain vitamins and minerals will result in hormone imbalance, so the function or dysfunction of the digestive system has a direct impact on pre-menstrual symptoms for example.

So how does digestion work?

When you eat, food starts to be digested in the mouth by the mechanical action of chewing and a release of enzymes in the saliva. The food then travels through your oesophagus. In the stomach, acids and enzymes break down the food into smaller particles. After leaving your stomach, these particles enter the small intestine. This long tube slowly contracts and expands to push the food along through it, while absorbing nutrients that your body uses for energy, growth, and repair. By the time the food reaches the end of the small intestine, almost all of its nutrients have been absorbed. At this point, what’s left of the food is mostly water and indigestible waste.

This material then enters the large intestine. Its main job is to remove water from the waste products as they pass through and then recycle this water back to your body. After traveling through this area, the waste is held at the end of the colon in the rectum. It will then leave your body through the anus as stool when you have a bowel movement

Key disrupting factors

There are many disrupting factors that affect the digestive process. These include Poor cephalic response, low hydrochloric acid, stress, liver congestion and dysbiosis

1. The cephalic response
The cephalic phase of digestion is when you stimulate a natural response to increase gastric secretions even before food enters the stomach, therefore supporting the breakdown of food in your digestive tract once the food is in there.

The cephalic response is stimulated when you see, smell, think about, or taste food. Therefore if you are not present with your food and mindful of eating you are not getting the optimal response and this results in poor breakdown, absorption and therefore poor digestion.

2. Low hydrochloric acid secreted by parietal cells in the stomach wall
Hydrochloric acid (HCL) is secreted by parietal cells in the stomach wall and its actions include:

• Denatures proteins and enhances nutrient absorption
• Activates pepsin from pepsinogen
• Supports barrier defence against ingested microbes
• Most B complex vitamins require normal levels of stomach acid for absorption.
• Fe, cu, mg, zn, ca require an acidic environment for absorption.
• Stimulates secretion of bile and pancreatic juices

Consequences of low stomach acid

Low stomach acid cannot properly break down proteins into amino acids. Lack of amino acids in the bloodstream means less available neurotransmitters which can mean mood disorders like depression. Additionally, protein maldigestion leads to hair loss and brittle nails.

Low stomach acid fosters imbalanced gut flora. Pathogenic and food borne bacteria, usually killed by the inappropriate stomach pH level, can make their way into the intestines. Further, lack of acidity in the stomach makes it more hospitable to bad bacteria colonistation.

Low stomach acid leads to nutrient malabsorption. Specifically, when proteins aren’t fully broken down, B12 absorption is disrupted. Folate and nonheme iron absorption are also affected by low stomach acid.

Low stomach acid also leads to heartburn, gastroesophageal reflux disease (GERD) or reflux.

Low stomach acid often means constipation, bloating, gas and belching. With inadequate acid, food sits in the stomach and putrefies instead of being properly digested.

Low stomach acid may cause a leaky gut (increased intestinal permeability) and therefore create food allergies/sensitivities. Improperly digested foods can create little “holes” between the cells of the intestinal lining. These undigested food particles can also create the opportunity for pathogenic bacteria to contribute to creating increased intestinal permeability. Then, undigested proteins and other food particles leak into the bloodstream and the body reacts by creating antibodies to these foreign particles in the blood.

Simple solutions to support HCL production include:

1. Sea salt for low stomach acid – add unrefined sea salt, such as Celtic sea salt with meals and to water and drink 15 minutes before you eat. This provides chloride, the building block of stomach acid (sodium chloride and hydrochloric acid).

2. Raw apple cider vinegar for low stomach acid – Low stomach acid causes a cascade of digestive issues like bloating, hair loss and constipation. There are a few theories regarding just why apple cider vinegar improves digestion and low stomach acid. First, the vinegar is acidic and will slightly lower the pH in the stomach. Frequent doses of raw apple cider vinegar is reported to help with candida overgrowth and candida problems can contribute to low stomach acid production.

3. Drink 1/2-1 tsp. raw apple cider vinegar in 1/2 cup warm water. Take this concoction before each meal and, if needed, after meals.

4. Swedish bitters for low stomach acid – Swedish bitters are an important tool in treating low stomach acid but is only part of the solution in healing low stomach acid naturally. To use put 1 tsp of Granary Herbs Swedish Bitters Liquid (purchase here) in water and drink 15 minutes before your two heaviest meals of the day

Other points to note:

Drinking large amounts of water during meals waters down stomach acid and therefore inhibits digestion.

Drinking a cup of warm, homemade bone broth can help to stimulate digestive juices and is also supportive to the health of the gut overall.

3. Stress
Perhaps the most important change is not to eat while stressed, as the body does not produce gastric juices when under stress. That means sitting down in a calm quiet environment for your meals, chewing well until each mouthful is almost liquid and eating mindfully.
You can see from the diagram below that having chronic low level of stress will have a radical effect on your health especially if you are rushed and stressed when eating.

4. Liver congestion
The liver is a natural multitasker: it plays a large role in metabolism, helps build proteins, breaks down hormones, clears toxins from the bloodstream, and much more.

Suboptimal detoxification signs

• Recurrent headaches
• Muscle aching and weakness
• Chronic fatigue and lethargy
• Recurrent infections
• Dark circles under the eyes
• Anaemia
• Infertility
• Depression, anxiety &/or mood swings
• Poor short term memory and concentration
• Adverse reactions / sensitivity to environmental chemicals, odours &/or nutritional supplements

Support your liver

• Eat good-quality food. Avoid overeating and refined or heavily processed food.
• Get plenty of fresh green leafy veg and keep a varied diet of fresh foods that is appropriate for your biochemistry.
• Maintain regular bowel movements this helps keep the bowels and liver clear of toxic load.
• Stay well hydrated.
• Minimise exposure to chemicals of all sorts, from food additives and cosmetics to caustic cleaning agents. Remember that the liver needs to break down every chemical entering the body either for use or excretion.
• Use recreational drugs and alcohol sparingly, or better yet, quit!
• Utilise Swedish bitters or a liver support supplement.
• Take time to breathe deeply, relax, meditate or pray. Stress can aggravate liver congestion.

5. Dysbiosis
Dysbiosis is an imbalance in the colonies of the bowel flora and the effects that the by-products have on human physiology. Published research has listed dysbiosis as the cause of arthritis, autoimmune illness, B12 deficiency, chronic fatigue, cystic acne, the early stages of colon and breast cancer, eczema, food allergy/sensitivity, inflammatory bowel disease, irritable bowel syndrome, psoriasis, and steatorrhea.

Causes of intestinal dysbiosis

• Stress
• Poor diet/nutritional status
• Antibiotic/other drug therapy
• Decreased immune status
• Decreased gut motility
• Maldigestion
• Intestinal infection
• Diabetes
• Gastrointestinal tract surgery

Common symptoms of Dysbiosis

• Disturbed bowel movements – either diarrhoea or constipation, or a combination of both.
• Excessive wind
• Abdominal distension/ bloating
• Fatigue
• Hormonal imbalances.
• Foggy thinking.
• Anxiety, depression or mood swings.
• Chronic vaginitis (vaginal irritation)
• Dysbiosis can affect almost every aspect of health.

To learn more about the healthy digestion process and what can go wrong, why not read some of our other blogs?

To understand the far reaching effects of digestion check out Emma Lane’s comprehensive course Holistic Approaches to a Fully Functional Gut. The next course will run on 11-12th April in Middlesex. Book now. Emma will also running this course in Fort Lauderdale on April 18th/19th and in Carlsbad on August 1st/2nd.

In general people are unaware that their digestive system function has any connection or effect on their hormonal system. But any type of inflammation in the digestive system will lead to increased production of cortisol, an anti-inflammatory hormone.

Inflammation can damage the intestinal lining, impairing absorption of the biochemicals that are the raw ingredients for producing steroid hormones such as cortisol, oestrogen, and progesterone, so that the body may be challenged in its production of these hormones. Increased demand from inflammation and decreased supply from poor absorption will combine to create a hormone imbalance.

For your nutrient consumption to represent nutrient uptake to your body’s cells, tissues, and organs, your digestive organs need to be working stress-free with no inflammation, fungus, parasites and/or other chemical and physical variables. When you don’t have optimal digestion, your body is starving because of poor nutrient extraction.

Gas, bloating and slow digestion are common hormonal problems that aren’t usually associated with hormonal imbalances, but may be associated with eating bad foods, not chewing your food and eating too much.

In summary:

• Digestion plays an important role in determining overall nutritional status and health.
• Hormones are made from the food you eat.
• The best food intake lacks potential for wellbeing and hormonal balance if digestive function is sub-optimal.
• Poor digestion and assimilation of food can lead to malabsorption-induced ill health.
• Imbalance in the gastrointestinal system has implications that extend far beyond digestive symptoms.

Key points to support and balance digestion and female hormones:

• Reduce and manage stress
• Create good cephalic response
• Optimise digestive secretions
• Eat a broad variety of foods
• Support liver function
• Maintain blood sugar balance
• Support your good bacteria

Lack of absorption of certain vitamins and minerals is associated with PMS symptoms.

Low magnesium is associated with pre-menstrual fluid retention, nausea, apathy, tiredness, muscle cramps, mood swings and craving chocolate. Depression during the period is often a sign of magnesium deficiency.

Vitamin A deficiency has been associated with increased oestrogen levels, which in turn affects the balance of oestrogen to progesterone levels. Insufficient levels of vitamin B6 is associated with an excess of oestrogen in relation to progesterone. This is important because vitamin B6 improves hepatic clearance of oestrogen.

Breast tenderness associated with the menstrual cycle indicates the liver needs help because it is failing to inactivate excess levels of oestrogen because of a deficiency of B vitamins.

Deficiency in EFA’s is also associated with many PMS symptoms such as irritability, fluid retention, fatigue, heavy periods, and headaches.

Common intestinal imbalance signs to be watchful for:

• Bloating, belching, burning and flatulence
• Diarrhoea / constipation
• Undigested food in stool / foul smelling stools
• Mineral deficiencies – iron, zinc etc.
• Food intolerances
• Nausea after taking nutritional / herbal supplements
• Post-adolescent acne
• Weak, peeling, ridged or cracked fingernails
• Dilated capillaries in the cheeks and nose
• Amenorrhea (absence of menstruation)
• Fat soluble vitamin deficiency signs

Plus… secondary haemorrhoids or fissures, inflammatory soft tissue or joint problems, rough ‘chicken skin’ on upper arms and thighs, dandruff, dry brittle hair, dry skin.

To learn more about the healthy digestion process and what can go wrong, look out for our next blog Hormone imbalance and digestion dysfunction.

To understand the far reaching effects of digestion check out Emma Lane’s comprehensive course Holistic Approaches to a Fully Functional Gut. The next course will run on 2nd & 3rd June in Wakefield, West Yorkshire.

Parasites, fungus and bacteria – could you spot the signs of infection in your clients? These bowel baddies can cause a host of symptoms and health complaints that are easily misdiagnosed or dismissed. Yet infection can result in niggling gastrointestinal problems or mean clients can’t seem to lose weight or gain muscle.

Fungi overgrowth

At any one time we may have 5000 different species of fungi living on and in our bodies as normal inhabitants of the skin and gastrointestinal tract.
Fungi can enter our bodies through our mouth, noses, lungs and gastrointestinal tracts. Like most things in life, too much of a good thing can lead to imbalance and start to cause problems.

Signs of a fungi infection or imbalance include:

• Abdominal pain
• Mucus in stool
• Digestive symptoms such as diarrhoea, constipation, bloating and heartburn.
• Nasal itch and congestion
• An inability to concentrate
• Dry mouth
• Bad breath
• Acne
• Nervous irritability
• Craving sugar
• Unnatural irritability
• Allergies
• Food sensitivities
• Headaches
• Mood swings
• Fatigue
• Thrush
• Rectal itching

Symptoms can be worse in damp or mouldy places or after consumption of sugar or yeasts

There are some simple tests that practitioners can carry out to help identify if excess fungi could be the problem, and bringing the body back into balance is the next step. Healing options should take into consideration lifestyle factors, the client’s general health, their job, family and even if they have pets in the home.

The bug boom

Rates of infectious and parasitic diseases have increased by 30% since 1990.However, parasites are an under reported and often overlooked cause of common health disorders.

The common perception that parasites are only picked up during travel to exotic climes is a fallacy. People living with pets or who regularly eat out could be at risk and because parasites can be contacted via infected soil, even gardening could cause exposure.

Life cycle

During their life, parasitic organisms typically go through several developmental stages that involve changes not only in structure but also in biochemical and antigenic composition. Some of these infections can convert from a well-tolerated or asymptomatic condition to life-threatening disease.

Parasites signs

Like fungi infections, spotting bowel baddies like parasites can often be confused with symptoms of other illnesses and the question of parasites is often overlooked. Common signs of infection include:

• Abdominal pain
• Bloating
• Dysuria
• Central nervous system impairment
• Chest pain
• Chills
• Cramping
• Chronic fatigue
• Colitis
• Coughing
• Diarrhoea
• Digestive disturbance
• Dizziness
• Fever
• Flatulence
• Enlargement of various organs
• Headaches
• Vaginitis
• Jaundice
• Joint Pain
• Weight loss due to malnutrition
• Weakness
• Immuno-deficiency
• Nausea/vomiting
• Swelling of facial features
• Sweating
• Insomnia
• Skin complains
• Ulcers
• Rectal prolapse
• Mental problems
• Lung congestion
• Memory loss
• Night sweats
• Muscle spasms
• Hair loss or thinning

Hard to diagnose

In some people, intestinal worms do not cause any symptoms, or the symptoms may come and go.  Some parasites also cause low red blood cell count (anaemia), and some travel from the lungs to the intestine, or from the intestine to the lungs and other parts of the body.

Many other conditions can result in these symptoms, so laboratory tests are necessary to determine their cause. Plus some parasite infections can be misdiagnosed and it’s likely that the incorrect treatment protocol would then be given. Some examples of this include:

• Trichinella – Can masquerade as many illnesses ranging from flu to generalised or specific aches and pains.
• Filariasis (dog heartworm) on x-ray lesions can be mistaken for lung cancer.
• Ascaris and Lung Fluke could be diagnosed as a peptic ulcer.
• Liver fluke symptoms can be similar to hepatitis.
• Cysticercosis (pork tapeworm) is often misdiagnosed as epilepsy or brain tumour.
• Anisakas simplex shows similar symptoms to acute appendicitis, Crohn’s disease, gastric ulcers and gastrointestinal cancer.

So, accurate parasite testing is key, along with a thorough understanding of the parasite world.

How do we become infected?

It’s a common misconception that parasites can only be picked up on tropical holidays. In fact, there are many aspects of our environment and lifestyle that can influence whether you may become a happy home for some unwanted guests!

Poor lifestyle choices inadequate or excessive nutrition, poor digestion, stress and a challenged immune system can all create an open door for infection. Commercial or poor farming practices, poor personal hygiene, contamination of water, sex, international travel, multiple occupancy living conditions and the poor health of pets all increase the chances of infection.

If your client complains of constant tiredness, is struggling to lose weight or troubled by niggling stomach problems that never go away, parasites or fungi could be the culprit. If you want to learn more about holistic health approaches to helping your clients reach optimal wellbeing why not sign up to our newsletter or like our Facebook page?