paleo

Hey guys,

This post is longer than usual but full of GREAT information. Take a few moments if ya can and read to the end. You (and your gut) will be glad you did!

News You Can Use from Paleo Challenge
Nutritionist Amy Hulbert

 

Let’s get right into the belly of the beast: Have you ever experienced or been diagnosed with the following symptoms?

Heartburn
GERD (Gastro-Esophageal Reflux Disease)
Diarrhea
Gas
Bloating
Indigestion
Feeling of fullness after meals
Undigested food in stools
Bacterial overgrowth in the gut (H-Pylori)

You may get temporary relief by taking an antacid when experiencing these symptoms, but you may be surprised to know that the problem isn’t too much stomach acid.

It’s not enough stomach acid!

90% of Americans do not produce the right amount of hydrochloric acid or HCL, which in turn makes the pH of the stomach too high for proper digestion. Your stomach is meant to be close to pure acid on the pH scale, and the mucosal lining of the stomach protects the stomach from burning itself.  HCL not only breaks down food, it also disinfects the food we consume and protects us from any food borne pathogens.

“But I have heartburn all the time, I can feel the stomach acid so I know I have too much stomach acid.”

Again, you may feel like you are over producing hydrochloric acid (HCL) when you have symptoms of heart burn and indigestion when in reality it’s almost always simply a case of not enough stomach acid.

Here’s How it Works

1. You eat something and it travels down through the esophagus and into the stomach via the lower esophageal valve or LES. Most likely, you have not chewed 30+ times as recommended.
2. Once the food hits the stomach, hydrochloric acid or HCL is released, and the stomach starts to churn and mix with the HCL.  If there isn’t enough HCL in your stomach due to any number of factors — stress, excess carbohydrates, drinking soda with meals, not chewing your food completely, excess alcohol consumption, use of pain relievers, and the use of acid reducers and proton pump inhibitors like Prilosec —  food takes a long time to break down. Sometimes it doesn’t get broken down at all and it starts to go rancid.
3. A critical signal to the pyloric valve — which connects the stomach to the small intestine — is bypassed because the pH in the now-putrefying food isn’t acidic enough.  This causes the food to sit in the stomach longer.
4. As the putrefied contents become more and more rancid, gas forms  – you got it, belching after meals – and eventually the pressure in the stomach pushes the LES valve in reverse and the contents try to sneak back up through the valve and into the esophagus.  The esophagus is a very sensitive organ and shouldn’t be exposed to acidic environments, which is why you feel heart burn. But we’re not out of the woods yet . . .
   
5. Because digestion is a North to South process, improper break down of food at the stomach leads to much more work and bigger problems further down the digestive tract. Pancreatic enzymes release can be retarded; bile from the gallbladder isn’t released properly, so fats aren’t broken down completely.
6. These improperly digested food particles get into the blood system through the wall of the small intestine, creating leaky gut syndrome and overwhelming the immune system. What was supposed to be nutrient dense nourishing food is now an assault on the immune system.
7. Inflammation in the bowels starts to occur. Your body, now under duress, is either A) in a hurry to get the now-toxic contents out  — diarrhea –or B) desperate to extract nutrients it needs and missed further back in the digestive tract – constipation.

NOT a pretty story, is it?

Here’s How You Can Set Yourself up for Healthier Digestion

ELIMINATE STRESS BEFORE EATING
1) First, get your self in a relaxed state of mind when eating.  Our ancestors had it right by eating at the table and taking a moment of thanks before eating.  Whether religious or not, a moment of pause before eating allows your brain to switch from your sympathetic nervous system (fight or flight) to your parasympathetic nervous system (rest and digest). Take a moment to look at your food and smell your food.  Be conscious of what you are doing and eating.  Digestion starts in the brain. Rev your salivary enzymes up by taking a grateful pause before you eat.

CHEW YOUR FOOD
2) Eating should not be a race unless you are at Nathan’s on Coney Island on the 4th of July.  Take the time to chew your food completely, particularly when consuming proteins.  The salivary enzymes that secrete in your mouth in preparation for food are only capable of breaking down carbohydrates.  This means you must chew your food very well — a minimum of 30 times…yes, 30!  Remember your stomach doesn’t have teeth. Chew well and let your mouth do it’s fair share of the digestive work.

NATURAL DIGESTIVE SUPPORT
3) Consider taking in a little bit of lemon water before meals OR you can take 1 tablespoon of apple cider vinegar to 2 tablespoons of water and drink it 5 minutes before each meal.  This will help bring out the acid in your stomach in preparation for the food.
4) Take digestive bitters (you can find these at any health food stores, usually comes in a liquid form)
5) Eliminate grains and other gut irritants as well as reduce your carbohydrate consumption.  The 30 day Paleo challenge is a great way to kick start your HCL production.
6) Do not drink large amounts of water BEFORE OR DURING eating. This will dilute any HCL you have.  Sip water throughout the day to get your daily water intake.

Here’s one kinda gross but really effective experiment to try if you are still convinced you produce too much stomach acid:

1. Make an extra dinner portion (chicken, veggies, sweet potato, salad, dessert)
2. Put it all in a blender
3. Add ½ cup of water
4. Spit in it
5. Blend it up
6. Find someplace warm, like say 98.6 degrees.

See how long it takes to get really disgusting. This is what is happening in your stomach if you are not producing enough Hydrochloric acid.

Here’s to your good gut health!

Questions or comments:  Amy Hulbert (nutritionaltherapy911@gmail.com)

Next up?  Why fat is good and skim is NOT.

 

Great job!  Keep it up! We look forward to seeing you at GymCore this week!