All disease begins in the gut - Part 1
Are you suffering from poor digestion? Do you experience heartburn, feeling of heaviness, constipation, gas, bloating, stomachache….? Or maybe your belly looks like you are 4 months pregnant after eating a meal? Chances are you suffer from one of these (or a few) symptoms. Digestion issues are fast becoming one of the major health issues that people complain about during their visit to a health practitioner.
These problems should be taken very seriously as digestion issues are signs of a digestive system imbalance. The health of your digestive system (or gut for short) determines your overall health. The father of medicine Hippocrates said: “All disease begins in the gut.“ We are only now discovering the wonderful world of our gut and the more we discover the more this statement holds true. Our gut microbiota or gut flora contains more than 100,000 trillion microorganisms (that is more than cells in your body) that participate in the digestion and your body’s immunity response (80% of it!).
Improving your gut health can lead to improvements in many areas of your health, some that you may not expect, for example:
Fatigue
Brain function
Symptoms of anger, sadness, and depression
Allergies
Obesity.
I have mentioned that we – that is the Western medicine – are only slowly coming to understand the importance of gut in prevention of chronic diseases as well as the overall health and well-being. Traditional medicine that have been practised for centuaries in China (Traditional Chinese Medicine-TCM) or in India (Ayurveda) has gut health at its core. So, maybe that’s a good place to look and draw some lessons.
In today’s blog I will focus on TCM and its recommendations for gut health (I will follow-up with Ayurveda) at a later date.
There are five key recommendations to consider to improve the health of your digestion according to TCM:
Limit eating cold foods and ice.
Your digestion needs fire to properly digest your food, so incoprorate cooked/warm foods and heating spices such as ginger. Keep in mind that TCM was developed during a time of poor sanitation, and heating food kills pathogens. In modern practice, it�s not necessary to avoid raw food altogether. Just recognize the value of building heat, especially if your digestion is sluggish. Bio-individuality is key here. Also, pay attention to the season. In summer, incorporating raw and colling foods (such as cucumber, mint, celery, etc.) can have benefits.
Stop eating 2-3 hours before bedtime.
This is key to ensure that your body can properly regenerate and repair during the sleep. One thing to stress - it is not about going to bed later but rather having an earlier meal (say by 19:00) and then closing down your kitchen, so no snacking afterwards!
Chew food completely.
Something that is often forgotten is that the digestion process actually begins in your mouth. This is when your body releases saliva full of enzymes that help to break down the carbohydrates, fats, and protein as well as protect you from harmful bacteria that may have entered with food. As an experiment, try to chew your food 20-30 times before you swallow. It will be very hard at the beginning but keep doing it. Your digestion will thank you! When you are at it, make sure you sit down to a meal free of any distractions (no TV, no work). Only then you would be able to eat mindfully and focus on sensations you experience with each bite and go slowly.
Eat foods that promote Spleen and Stomach health.
In TCM, these two organs are key for digestion (keep in mind that spleen in TCM is closer linked to pancreas in the modern medicine). There are a number of recommendations here:
Cook with heating spices, i.e.: ginger, cardamom, pepper, cinnamo
Add a slight natural sweetness: starchy, root vegetables (carrot, parnsnip, pumpkin, etc.), oats and rice
Consume small amounts of protein.
Avoid dairy.
Make vegetables and fruits the center of meals (go for 75% of your plate)
Cook and steam.
Nourish the Earth element with routine and structure.
In TCM there are five elements: Wood, Fire, Earth, Metal, and Water. A balance of the five elements in the body promotes good health. Each element is associated with specific meridians and organs. The Stomach and Spleen are represented by the Earth element; therefore, supporting the balance of one’s Earth element can support digestion and gut health. The following suggestions may be helpful for balancing your Earth element:
Eat meals on a regular schedule.
Encourage small portion sizes – eat until you are satisfied, not full!
Create a calm environment for meals.
Avoid a diet that consists mainly of cold and uncooked foods.
Incorporate just the right amount of natural sweetness into meals.
Connect to the earth by spending time in the garden and kitchen.
Pick one of these 5 recommendations and apply it for one week. Do you notice any changes? How is your digestion/mood/energy levels? If you noticed improvement, then keep doing it and maybe try other recommendations from this list.
I would be very interested to hear from you how this experiment went. Post a comment here or on my social media (FB and Instagram) or send me an email.
Would you like to learn more about improving your digestion? Are you curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a free consultation with me today—or pass this offer on to someone you care about!
Hello! I am Magda and I work with people that are ready to transform their health and wellbeing. What are your health goals that you have not been able to reach? Read more about me and my services.
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