How to improve digestion. What doctors don't talk about

By EDGARS AUZIŅŠ

In this book you will find lots of useful tips to help you improve your digestive function without taking medication. Special emphasis is placed on dietary specificities for particular disorders. The book focuses on the most common gastrointestinal disorders that afflict modern people: chronic gastritis, heartburn, gallbladder disorders, fatty hepatosis, intestinal dysbacteriosis, constipation, irritable bowel syndrome, etc.

• Language: English
• Publisher: EDGARS AUZINS
• Release date: Apr 17, 2024
• ISBN: 9798224471300

EDGARS AUZIŅŠ

Dzimis 1989. gada 22. decembrī. Absolvējis Rīgas Juridisko koledžu. Profesijā nav strādājis, bet apguvis programmēšanas prasmes un pašlaik ar to nodarbojas. Kopš 2022. gada ir personīgā uzņēmuma vadītājs, kas nodarbojas ar transporta pārvadājumiem, kā arī programmēšanu. Dzīvnieku, īpaši suņu, mīļotājs. Born 22 December 1989. Graduated from Riga College of Law. Has not worked in the profession, but has acquired programming skills and is currently working in it. Since 2022 he has been the CEO of his own company, which deals with transport transport as well as programming. Lover of animals, especially dogs.

Book preview

Instead of a preface

The idea of ​​writing this book originated a long time ago. The more I immersed myself in the problems of patients with digestive disorders, the more clearly I realized that people simply do not have enough quality information about what actions need to be taken in order to maintain a healthy digestive tract. And this is very important. I will never tire of repeating that intestinal health is the foundation of all our health.

In clinical practice, I very often encounter the fact that patients, after consulting specialists, receive very meager recommendations, which in most cases relate only to drug treatment: which pill to take, when and for how long. And in the vast majority of cases this does not solve the problem; or it solves, but for a short period of time.

In the treatment and prevention of most gastrointestinal disorders, the main role is played by correction of nutrition and lifestyle. I will say more: it is precisely the flaws in nutrition that often lead to people developing certain disorders.

You must understand that our intestines are evolutionarily not adapted to such quantities of simple sugars, trans fats, starch, gluten and other delights of the so-called Western type of diet. The consumption of such products does not leave without consequences for digestion. And you need to work with this! But in fact, most often the patient receives formal template phrases and recommendations at the appointment like don’t eat sour/salty/fatty/fried foods. And sometimes even this is not specified, and all treatment comes down to taking medications. No medicine will help you get rid of digestive problems unless you change your lifestyle and diet.

Over the years of work, I have developed a strong understanding that the better the patient is aware of his problem, the greater his adherence to treatment will be. It is these questions that my book is devoted to. Happy reading!

Introduction. The second brain or intestine is the head of everything

Unfortunately, most people pay undeservedly little attention to intestinal health, believing that the function of this organ is exclusively to digest food. But is it? Thanks to scientific research over the past few decades, ideas about the role of the intestines in our body have changed radically. This chapter will talk about how the condition of the intestines affects our overall well-being, skin condition, mood, ability to concentrate and, of course, immunity.

How the gut controls our well-being

As you know, intestinal diseases are accompanied by a number of unpleasant symptoms, which include bloating, increased gas production, nausea, rumbling, heaviness and pain in the abdomen, and bowel dysfunction (constipation, diarrhea, or their alternation). Perhaps no one doubts the fact that the presence of these symptoms significantly reduces a person’s quality of life. Unstable stools, bloating and excessive gas formation often become the cause of a person’s social maladjustment. Repeatedly at appointments I have heard revelations from patients like Doctor, I’m embarrassed to be in a group, my stomach is churning loudly or Due to repeated diarrhea, I can’t afford to travel or at least take longer walks, because I'm literally tied to the toilet. Perhaps at first glance it may seem that this is not such a terrible problem. Just think, no one died from bloating in the stomach. Yes, indeed, digestive disorders are not fatal. However, prolonged existence of problems of this kind can cause serious harm to health. In addition, long-term problems of the digestive tract cause chronic fatigue, lethargy, increased fatigue from habitual stress, decreased mood and concentration.

How the gut affects the skin

Very often, having consulted a dermatologist with any skin problem, the patient receives a recommendation to consult a gastroenterologist. Many people are sincerely perplexed as to why this is necessary. And really: what does the intestines have to do with it if a person suffers from skin problems? However, do not rush into skepticism and indignation. The intestines and skin are organs with a unique relationship. Moreover, I can say with complete confidence: if your dermatologist recommended that you check your gastrointestinal tract, this indicates good awareness and professionalism of the specialist.

Intestinal microflora plays, perhaps, a primary role in maintaining the health of the intestines and the entire human body. For a long time, almost the only intestinal culprit of skin rashes was considered to be the bacterium Helicobacter Pylori. Patients often came to me for appointments, referred from dermatologists with only one purpose: to find out if the patient had this unfortunate bacterium and, if so, to eliminate it. Fortunately, a lot of scientific information has accumulated over the years, and now we know for sure that in addition to Helicobacter Pylori, there are a lot of other pathogenic bacteria in the intestines that can also cause skin diseases.

In addition, there is a condition called increased epithelial permeability syndrome. It can also be found under the name leaky gut syndrome. This is a condition in which tight junctions between epithelial cells are disrupted. As a result, the intestinal wall becomes like a sieve and allows toxic waste products of bacteria into the systemic bloodstream, which accumulate mainly in the skin and cause diseases. Many foreign studies have shown that people suffering from chronic skin diseases have increased permeability of the intestinal wall.

For example, today it is absolutely known that one of the main causes of atopic dermatitis, which is so widespread among the population of all age groups, is precisely leaky gut syndrome.

It should be noted that skin diseases are sometimes caused by diseases of the liver, pancreas and gall bladder. For example, skin problems can arise due to impaired bile flow and chronic inflammation of the gallbladder. In this case, cholestasis develops - stagnation of bile, which in the laboratory often manifests itself in the form of increased bilirubin, alkaline phosphatase and gammaglutamyl transpeptidase (abbreviated as GGTP). Severe stagnation of bile is often manifested by the appearance of various skin rashes and skin itching.

The disruptions in the digestive tract listed above affect not only the condition of the skin, but also the condition of its derivatives - hair and nails. This can be expressed in the form of increased fragility and hair loss, dullness, brittle nails, and a pungent odor of sweat.

Therefore, if you suffer from acne, acne, skin pigmentation, dryness, dermatitis, psoriasis, acne, rosacea, be sure to check your intestines. Remember: beauty on the inside is the key to beauty on the outside.

How does the intestine affect the immune system?

Not everyone knows that the intestines have a tremendous impact on the state of the immune system. Moreover, we can safely say that the intestines are the largest organ of the immune system. Its mucous membrane contains 25% of immunologically active tissue. It has been estimated that about 80% of all immune cells are found in the gut. It is known that the intestinal immune system consists of cellular (T and B lymphocytes, macrophages, etc.) and structural elements, which include the appendix, mesenteric lymph nodes, Peyer's patches (lymphatic accumulations of the small intestine). In addition, the natural intestinal defense system is represented by microflora. It should be noted that interest in intestinal microflora has increased rapidly in recent decades. A number of studies have shown that colonization of the digestive tract with certain strains of bacteria provides the body with resistance to a variety of infectious pathogens.

Our intestines are the first to take the hit of antigens from the external environment: toxins, bacteria, viruses, parasites, carcinogens, etc. It is thanks to the coordinated work of this organ that we are protected from the negative effects of environmental factors for a long time. Therefore, it is vital to strive to create conditions for maintaining gut health.

How the gut controls our mood

The human intestine is rightfully considered the second brain. It produces almost 90% of serotonin and about 50% of all dopamine, which are actively used by the neurons of our brain. In turn, with a number of intestinal diseases, the production of dopamine and adrenaline is significantly reduced. As a result, a person begins to suffer from fatigue, becomes depressed, and finds it difficult to concentrate on anything.

The fact that intestinal microflora influences our behavior was first discussed in the early 2000s. An interesting experiment was conducted in which it was found that mice lacking intestinal bacteria react more severely to stress. Somewhat later, data appeared that the presence or absence of bacteria in the digestive tract influenced the activity of 40 (!) genes in nerve cells. Further experiments showed that intestinal microorganisms synthesize a large amount of neuroactive substances, through which they can influence the brain. In particular, it was found that a number of bacteria are capable of producing gamma-aminobutyric acid, or GABA, which stimulates the functioning of certain areas of the brain and, in particular, affects the emotional center. It is on the basis of GABA that sedatives such as Valium, clonazepam, Xanax and others are created.

One study showed that the predominance of certain types of bacteria in the gut can cause anxiety disorders and even symptoms of depression. At the same time, another experiment found that taking probiotics shortens the duration of postpartum depression. Without exaggeration, I will say that interest in this topic will only grow.

As you can see, the function of the intestines is not only to digest food and absorb nutrients. This is a powerful organ, which is rightfully considered the second brain. Remember: a healthy intestine is the key to health and youth of the whole body.

He who chews long lives long

Folk wisdom

Chapter 1. Where digestion begins, or why it is important to be able to chew properly

Can you chew properly? Have you ever wondered how you chew your food? I think no. Almost always this process occurs, as they say, automatically. Moreover, in the modern world we are so accustomed to living at a fast pace that we don’t have enough time to eat, everything happens on the run.

Over the past few years, I have noticed an interesting trend: the proportion of patients with functional digestive disorders who come to see me is steadily growing. Speaking about functional disorders, I mean such conditions that are not accompanied by a violation of the structure of the organ, but give a very clear clinical picture. More and more patients are coming for consultation who complain of heaviness immediately or shortly after eating, as well as belching and heartburn. Patients often describe their complaints with the phrase I can’t digest anything, food falls like a stone into my stomach. Among the complaints, I especially want to highlight the feeling of early satiety and fullness in the stomach after eating. We can say that a person eats 1-2 spoons, and feels as if he swallowed an elephant. The basis of these disorders most often lies in gastrointestinal motility disorders. And one of the reasons for impaired motor skills is improper chewing.

How should you chew so as not to disrupt the digestive system? There are no generally accepted recommendations on this issue, but most authors agree that each piece of food should be chewed 32 times. And at best we do this only 8-10 times. I emphasize: at best!

Why do you need to chew your food thoroughly? There are several reasons:

• by chewing food, we grind it into small particles, thereby increasing its surface area for contact with digestive juices

• the chewing process stimulates saliva production

As you know, the process of digesting food begins immediately in the oral cavity. Saliva contains digestive enzymes: amylase (provides the digestion of starch) and lipase (begins the digestion of fats). Thus, rapid chewing blocks the digestion of food - chewing stimulates the production of hydrochloric acid and bile

To put it simply, while we chew, all the mechanisms responsible for the digestive processes begin to wake up in the digestive system.

• chewing ensures the absorption of the most important component of food – protein

Remember once and for all: there are no teeth in the stomach! And if we do not carefully grind a piece of meat or fish with our teeth, the protein will not be able to be absorbed. It will be an unbearable burden for the digestive system. As a result, the incompletely processed protein will move forward unchanged and undergo rotting in the intestines.

• prolonged chewing protects against overeating and weight gain

As you know, the feeling of satiety does not come to us immediately, but after some time. There is a very succinct saying on this topic: If you haven’t finished eating, it means you’re full. If you're full, it means you've overeaten. If you overeat, be afraid, because you have been poisoned. Everything about this statement is perfect. It’s not for nothing that they say that you should get up from the table feeling slightly hungry. The feeling of fullness comes a little later, usually 15-20 minutes after eating

How to teach yourself to chew properly? I’ll say right away that this is a matter of habit, and developing any habit, especially a useful one, takes time. I advise you to do the following:

• under no circumstances eat while watching TV or scrolling through social media feeds

The maximum you can afford is live communication. Otherwise, you will be so engrossed in what is happening on the screen that your brain will be focused only on processing the information received instead of being focused on thoroughly chopping the food. This, by the way, is one of the common reasons for overeating.

• try to chew dense pieces of food at least 30 times

Yes, at first it will require effort on your part, because you will need to count your chewing movements. However, as you develop the habit, the need to count will disappear on its own.

• do not swallow food if you feel there are large pieces left in it

It should be noted that 30 chewing movements are not enough to grind some products (for example, this applies to meat)

• use a knife to cut large pieces of food into small pieces that fit easily into your mouth

• try not to drink liquid while chewing (with the exception of a few sips of clean water)

It is also not recommended to drink it immediately after swallowing food. By the way, the need to drink most often arises due to the fact that we have not chewed our food well.

As you can see, nothing complicated. Again, it’s all about how quickly you can develop this habit. The most difficult thing, perhaps, is to accustom yourself to chew each piece for a long time. This task requires awareness. But there is a small life hack that I will be happy to share with you: after you remove another piece of food from the fork, immediately put the fork aside. Do not hold it in your hands throughout the entire meal! This way you won't be tempted to take the next bite too quickly.

Once again I want to remind you that there are no teeth in the stomach. The further process of digestion will depend on how well you grind food with your teeth. Most complaints about heaviness after eating, a feeling of early satiety and fullness in the stomach are precisely due