Finding What You Need
A Handbook of Rich Resources for Seniors and Retirees
Stephen Lau
A Handbook of Rich Resources for Seniors and Retirees
Stephen Lau
Digestive Health for Seniors
by
Stephen Lau
by
Stephen Lau
The digestion process
Digestion is a process by which your food and drink must be broken down into their smaller parts so that your body can use them to build and nourish cells, as well as to provide energy for your body’s metabolism.
Digestion process involves:
Digestion is a process by which your food and drink must be broken down into their smaller parts so that your body can use them to build and nourish cells, as well as to provide energy for your body’s metabolism.
Digestion process involves:
| · | The mixing of food |
| · | The chemical breakdown of food into smaller molecules |
| · | The movement of food through the digestive tract, with the absorption of nutrients by the body |
| · | The disposal of waste materials from the body |
Your digestive tract is a long tube running from your mouth to your anus.
Digestion process begins with your ingestion of food in your mouth. Your teeth and tongue break down or masticate food, and your salivary glands initiate chemical digestion by immediately secreting saliva with liquid enzymes to break down starches into sugar. Once the food is chewed and softened, your tongue rolls it into a ball, and then pushes it to the throat to be swallowed.
The food then passes into the esophagus, a muscular tube connecting the mouth with the stomach. The esophagus moves the food to the stomach by a serious of muscular contractions.
When the food reaches your stomach, the gastric acid containing enzymes mixes with the food and begins mechanical digestion in which food is churned to break down proteins in your food. Proteins are the only the substances digested in the stomach, but proteins are only partially digested in the stomach.
The undigested food then passes into your small intestine. Bile is released from your liver to prepare digestion of fats, and pancreatic juice containing enzymes begins digestion of carbohydrates, while the digestion of your partially digested proteins continues. In addition, the walls of your small intestine also release enzymes to complete the digestion in your small intestine.
Nutrients from your digested food are absorbed into blood vessels on the walls of your small intestine, and carried to all your body cells.
The material that has not been absorbed moves into the large intestine or colon. Here, water and salts are absorbed, and the remaining solid waste, converted to fecal matter, goes out of the body through the anus.
Incomplete digestion
Incomplete digestion may occur:
Digestion process begins with your ingestion of food in your mouth. Your teeth and tongue break down or masticate food, and your salivary glands initiate chemical digestion by immediately secreting saliva with liquid enzymes to break down starches into sugar. Once the food is chewed and softened, your tongue rolls it into a ball, and then pushes it to the throat to be swallowed.
The food then passes into the esophagus, a muscular tube connecting the mouth with the stomach. The esophagus moves the food to the stomach by a serious of muscular contractions.
When the food reaches your stomach, the gastric acid containing enzymes mixes with the food and begins mechanical digestion in which food is churned to break down proteins in your food. Proteins are the only the substances digested in the stomach, but proteins are only partially digested in the stomach.
The undigested food then passes into your small intestine. Bile is released from your liver to prepare digestion of fats, and pancreatic juice containing enzymes begins digestion of carbohydrates, while the digestion of your partially digested proteins continues. In addition, the walls of your small intestine also release enzymes to complete the digestion in your small intestine.
Nutrients from your digested food are absorbed into blood vessels on the walls of your small intestine, and carried to all your body cells.
The material that has not been absorbed moves into the large intestine or colon. Here, water and salts are absorbed, and the remaining solid waste, converted to fecal matter, goes out of the body through the anus.
Incomplete digestion
Incomplete digestion may occur:
| · | Underproduction of stomach acid due to age |
| · | Incompetent pancreas (a result of age) leading to compromised digestion of fat and carbohydrate |
Incomplete digestion has the following adverse effects on digestive health:
| · | Overgrowth of unfriendly bacteria in the small intestine and the colon |
| · | Accumulation of toxins stressing the liver, causing its malfunction |
| · | Nutrient deficiency as a result of poor digestion, leading to symptoms of depression, fatigue, headaches, hypertension, and insomnia |
Healthy digestion
| · | Chew thoroughly, especially if you have improper denture, over-sensitive teeth, or diseased gums. |
| · | Do not drink or talk while chewing food. |
| · | Eat several smaller and lighter meals, instead of two heavy ones, especially if reduced blood supply to your intestine (due to age) may affect your nutrient absorption. |
| · | Avoid smoking and alcohol drinking, which may affect your stomach lining. |
| · | Eat a piece of ginger with a slice of fresh lemon to activate your salivary glands to produce enzymes for better digestion. |
| · | Avoid cold drinks during a meal: drink half an hour before or after a meal. |
| · | Eat in a relaxed manner - not in front of a TV or a computer. |
| · | Eat only when you are hungry; avoid excess eating when you are stressed. |
Digestive disorders
As you age, all sorts of digestive disorders may occur in your digestive system. The No. 1 risk factor is gender.
If you are a woman, you have high risks for digestive disorders, because women have a different digestive system, which is different from that of men. As a result, they are more prone to gastrointestinal problems than men for the following reasons:
As you age, all sorts of digestive disorders may occur in your digestive system. The No. 1 risk factor is gender.
If you are a woman, you have high risks for digestive disorders, because women have a different digestive system, which is different from that of men. As a result, they are more prone to gastrointestinal problems than men for the following reasons:
| · | Pregnancy - A woman's 9-month pregnancy may cause disruptive disturbances to her digestive system. |
| · | Menstrual cycles - A woman's menstrual cycles make her more prone to bloating, constipation, and diarrhea. |
| · | Menopause - A woman's menopause may adversely affect her female hormones (estrogen and progesterone), leading to malfunctioning of her gastrointesinal tract. In addition, any hormone replacement therapy may disrupt her digestive system. |
Belching
Belching is having too much gas in the upper GI tract due to swallowing air too frequently, as a result of stress, eating and drinking too quickly, or sleep apnea.
Farting 10 times a day is normal. However, excess flatulence means improper digestion.
Eating and drinking slowly may reduce excess swallowing air. Overcoming everyday stress may help you overcome your belching.
Belching is having too much gas in the upper GI tract due to swallowing air too frequently, as a result of stress, eating and drinking too quickly, or sleep apnea.
Farting 10 times a day is normal. However, excess flatulence means improper digestion.
Eating and drinking slowly may reduce excess swallowing air. Overcoming everyday stress may help you overcome your belching.
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Bloating
Bloating is abdominal distension due to increased gas in the stomach as well as change of hormones (usually the first sign of pregnancy; premenstrual bloat).
There are several ways to avoid bloating:
Bloating is abdominal distension due to increased gas in the stomach as well as change of hormones (usually the first sign of pregnancy; premenstrual bloat).
There are several ways to avoid bloating:
| · | Avoid any crash diet, such as drastic reduction in calories intake, which may lead to constipation and bloating. |
| · | Maintain a regular sleep schedule, even on weekends. Disrupting sleep activates a gland that slows down the movement of water through the intestines, thereby instrumental in retaining water for bloating. |
| · | Avoid eating too much salt and carbohydrate. Salty and starchy foods (pretzels, chips) increase water retention. If you must snack, eat celery and carrot sticks, soy nuts dipped chocolate to stop your food craving. |
| · | Avoid supplements, such as fiber, calcium, and iron; and medications, such as cough syrups, hormone replacement therapy, birth control pills, and laxatives. |
| · | Exercise regularly, especially the week before your menstrual cycle to help movement of food through the digestive tract. Weak abdominal muscles (not enough support) and excess belly fat (no room for intestines to expand) may lead to bloating. Do situps. |
| · | Avoid stress. When you stressed, you swallow air when you are not eating, which goes to your stomach, leading to bloating. The more stressed you are, the more swallows you have. To de-stress yourself, close your eyes and breathe deeply. Tense your feet and toes, and then relax. Repeat this with all other muscle groups. |
Gastroesophageal Reflux Disease (GERD)
There are approximately 60 Americans suffering from gastroesophagel reflux disease, and 25 millions are experiencing these symptoms everyday.
GERD is a malfunction in a valve that separates your esophagus from your stomach. The value opens to allow food to enter your stomach when you eat and then closes immediately. A dysfunctional value opens too frequently, causing GERD when the acid and stomach contents backwash (return of gastric contents), resulting in irritation to the esophagus. GERD gives a burning sensation from abdoment to chest.
The symptoms of GERD are:
There are approximately 60 Americans suffering from gastroesophagel reflux disease, and 25 millions are experiencing these symptoms everyday.
GERD is a malfunction in a valve that separates your esophagus from your stomach. The value opens to allow food to enter your stomach when you eat and then closes immediately. A dysfunctional value opens too frequently, causing GERD when the acid and stomach contents backwash (return of gastric contents), resulting in irritation to the esophagus. GERD gives a burning sensation from abdoment to chest.
The symptoms of GERD are:
| · | Asthma symptoms |
| · | Bad breath |
| · | Frequetn bronchitis |
| · | Chest pain |
| · | Constant clearing the voice, feeling something caught in the back of the throat |
| · | Chronic cough |
| · | Repeated bouts of pneumonia |
Some of the warning signs of GERD are:
| · | Feeling food "stuck" in the esophagus |
| · | General difficulty in swallowing |
| · | Blood in stool |
| · | Unexplained weight loss |
| · | Vomiting blood |
GERD is a chronic disorder that can be managed but not cured. Management of GERD includes the following:
| · | Go to sleep with an empty stomach - not eating at least a few hours before going to bed. |
| · | Elevate the head of your bed. |
| · | Eat more fruits and vegetables. |
| · | Eat whole grains and whole foods. Get your whole foods from Whole Foods Farmacy Club. |
| · | Eat healthy oils, such as avocados, fatyy fish (salmon, sardines, tuna), and olive oil. |
| · | Drink more water, at least 8 glasses a day. But avoid chilled liquids with your meal |
| · | Exercise regularly. |
Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome (IBS) is becoming an epidemic in the United States, affecting more than 25 million people, and 70 percent of them being women.
IBS is a disorder of the intestines, resulting in pain, bloating, gassiness, and changes in bowel movements.
The characteristic symptoms of IBS are:
IBS is a disorder of the intestines, resulting in pain, bloating, gassiness, and changes in bowel movements.
The characteristic symptoms of IBS are:
| · | Pain or discomforted relived by only having a bowel movement |
| · | Pain associated with more frequent bowl movements |
| · | Loose, hard, or lumpy stools |
Research studies have indicated that the nervous system of the brain and the gut may have caused the disorder, especially in the complex process of moving food through the GI tract.
Research has shown that a dysfunctional colon increases the vulnerability to the detrimental effects of stress. In other words, stress can trigger and intensify abdominal pain and diarrhea in IBS.
To manage your symptoms of IBS, keep a simple food diary of foods that may trigger your IBS. Avoid the most troublesome dietary offenders, and gradually add a little at a time back into your diet to see how much and how well you can tolerate them.
Some of the the most common triggers are:
To manage your symptoms of IBS, keep a simple food diary of foods that may trigger your IBS. Avoid the most troublesome dietary offenders, and gradually add a little at a time back into your diet to see how much and how well you can tolerate them.
Some of the the most common triggers are:
| · | Alcohol |
| · | Caffeinated drinks, such as coffee and tea |
| · | Carbonated drinks |
| · | Cruciferous vegetables, including broccoli, brussels sprouts, and cauliflower |
| · | Dairy products, such as whole milk and cheese |
| · | Dried beans, lentils, and peas |
| · | Fried and high-fat foods |
| · | Red meat |
| · | Salad dressings |
| · | White-flour and white-sugar candies, cookies, and pastries |
Eat smaller but more frequent meals.
Reduce your stress level through meditation, visualization, and muscle relaxation.
Reduce your stress level through meditation, visualization, and muscle relaxation.
Use muscle relaxation to reduce stress:
| · | Tense and relax each of your muscle one at a time. |
| · | Breathe deeply; inhale and exhale slowly to release your muscle tension. |
| · | Begin with your facial muscles, then you neck, shoulders, hands, feet, and toes. |
Ulcers
Ulcers are due to an irritation or sone in the lining of the stomach, causing abdominal pain. Ulcers are not stress-related.
Ulcers may be caused by the following:
Ulcers are due to an irritation or sone in the lining of the stomach, causing abdominal pain. Ulcers are not stress-related.
Ulcers may be caused by the following:
| · | ulcers may be due to the chronic use of aspirin or other nonsteroidal anti-inflammatory drugs, such as Advil or Motrin. |
| · | Smoking may delay healing from ulters, or increase the production of acid in the stomach. |
| · | Ulcers may be a result of chronic conditions: cirrhosis of the liver, Crohn's disease, chronic kidney failure, and emphysema. |
The 10 principles of good digestive health
| · | You need not only to resolve to make a change in your diet and lifestyle, but also to recommit yourself on a regular basis with determination and perseverance. Do not allow yourself to slack. A lifelong commitment to change means lifelong health. |
| · | Be positive, rather than be anxious or fearful. Positive reinforcement is more conducive to changing a lifelong habit than negative emotions of anxiety and fear. |
| · | Break yourself of bad food habits. Reward yourself with a healthy alternative, such as an activity (a facial, a massage, a symphony or opera), instead of a food item. Always set reasonable and achievable goals for changing a behaviour or life pattern. |
| · | Give yourself positive personal affirmations and personal messages to increase self-esteem. Alway, visualize your success. |
| · | Creative an action plan (for example, weight loss) based on your strengths and weaknesses. |
| · | Change gradually. Tackle just one major change at a time. Do not attempt to change everything overnight: this is a recipe for failure. Take one step at a time, and small steps. |
| · | Expect to slip from time to time. Relapse is only natural. Consider it a learning experience; recharge yourself and move on. |
| · | Get support from family and friends. |
| · | Keep a daily journal to record connections between certain foods and your digestive system. |
| · | Observe emotional and social triggers, other than dietary triggers. |
The Biblical approach to digestive health
Most digestive problemms are not life-threatening. The Biblical approach to digestive health is that God wants you to be healthy and walk in divine health, but you must obet His Word.
"Don't be impressed with your own wisdom. Instead, fear the Lord and turn your back on evil. Then you will gain renewed health and vitality." (Proberbs 3:7-8)
Remember, your digestive system is one of the most remarkable creations of God, who has given you the directive to take care of your digestive heatlh:
"And God said, 'Look! I have given you the seed-bearing plants throughout the earth and all the fruit trees for your food. . . .'" (Genesis 1: 29)
God wants you to have optimum digestive health.
Eliminate stress by trusting God, as well as all negative emotions before eating.
All negative emotions stimulate the nervous system to dcrease secretion of hydrochloric acid, thereby instrumental in reducing the secretion of pancreatic enzymes. In addition, negative emotions may also cause food allergies and sensitivities.
Before eating, take time to thank God ad to meditate on His goodness and provision.
"Don't be afraid, for I am with you. Do not be discouraged, for I am your God. I will strengthen you. I will help you. I will uphold you with my victorious right hand." (Isaiah 41:10)
If you feel stressed out, take time simply to slow down, relax, and allow God's grace to clear your mind of clutters and negative emotions.
Before eating, do the following:
Most digestive problemms are not life-threatening. The Biblical approach to digestive health is that God wants you to be healthy and walk in divine health, but you must obet His Word.
"Don't be impressed with your own wisdom. Instead, fear the Lord and turn your back on evil. Then you will gain renewed health and vitality." (Proberbs 3:7-8)
Remember, your digestive system is one of the most remarkable creations of God, who has given you the directive to take care of your digestive heatlh:
"And God said, 'Look! I have given you the seed-bearing plants throughout the earth and all the fruit trees for your food. . . .'" (Genesis 1: 29)
God wants you to have optimum digestive health.
Eliminate stress by trusting God, as well as all negative emotions before eating.
All negative emotions stimulate the nervous system to dcrease secretion of hydrochloric acid, thereby instrumental in reducing the secretion of pancreatic enzymes. In addition, negative emotions may also cause food allergies and sensitivities.
Before eating, take time to thank God ad to meditate on His goodness and provision.
"Don't be afraid, for I am with you. Do not be discouraged, for I am your God. I will strengthen you. I will help you. I will uphold you with my victorious right hand." (Isaiah 41:10)
If you feel stressed out, take time simply to slow down, relax, and allow God's grace to clear your mind of clutters and negative emotions.
Before eating, do the following:
To alleviate symptoms of ulcers, do the following:
| · | Drink plenty of water before a meal - at least two 8-ounce glasses. |
| · | Avoid irritants such as alcohol, aspirin, non-steroidal and anti-inflammatory durgs, such as Advil, Aleve, Motrin), because they thin out the mucous lining in the stomach. |
| · | Stop smoking and avoid caffeinated drinks. |
| · | Lower your stress level through meditation, muscle relaxation, visualization, and sublime suggestions. |
| · | Drink fresh cabbage juice daily. |
| · | Take a glutamine supplement (a dose of 500-1000 milligrams) 30 minutes before a meal. |
The approach of Chinese medicine to digestive health
Chinese medicine is based on the concept of balance and harmony between yin and yang.
In Chinese medicine, the liver stores the blood, that is, it regulates the amount of blood in circulation. Hence, the health of the liver is dependent on the sufficiency of blood for nourishment.
Additionally, the spleen, in contrast to Western medicine, also plays a pivotal role in the circulation of qi and blood. Qi is the internal living energy that courses through the body through the meridians to different organs and parts of the body, bringing oxygen and nutrients for nourishment and maintenance. Blood is responsible for the circulation of body fluids.
Because IBS is about movement and transportation of foods in the digestive system, the spleen therefore has a critical role in the digestive health with respect to digestion processes and realted diseases.
In addition, sufficient spleen produces constructive spleen for nourishing the muscles and flesh, especially in the four limbs.
In Chinese medicine, pensiveness or overthinking affects the general health of the spleen, resulting in loss of appetitie, abdominal bloating after meals, and indigestion in general.
In Chinese medicine, "dampness" (both internal and external) may damage the spleen and weaken its functions. For example, foods, such a sugars and dairy products, create internal dampness in the spleen.
According to Chinese medical theory, the spleen's main function in the digestive system is to separate the pure from the impure part of the food and drink. Speciifically. on the one hand, it transports the pure part of the food and drink upwards to both the lungs as qi and to the heart as blood; on the other hand, it also transports the impure part of the food and drink downwards to the stomach and the small intestine.
When the spleen and the stomach are healthy, the stomach qi moves upwards, while the stomach qi moves downwards in a balanced and coordinated manner. Chinese medicine places much emphasis on the importance of balance - the balance of yin and yang, which is the basis of Chinese medicine.
However, if there is imbalance in the upward movement, belching, constipation, epigastric distention, and nausea may result. Concurrentlyh, the imbalance may affect the downward movement, leading to abdominal distention and diarrhea.
The liver may play an indirect, but nonetheless, critical role in the digestive health. The liver is affected by our emotions. In life, we cannot do everything we want to do and when we want to do. Delaying gratification is tantamount to emotional stress: when we c annot have what we want to have, our liver becomes unduly stressed. An obvious sign of dysfunctional liver is anger or irritability.
Overwork and improper diet, too much thinking or worrying, inadequate physical activity (sedentary work) may weaken the spleen.
According to Chinese medicine, the root cause of IBS is disharmony between the liver and the spleen. Accordingly, the liver controls the spleen because the optimum functioning of the body's qi mechanism is dependent on the free flow of liver qi. Therefore, if the liver becomes depressed, the spleen is adversely affected; conversely, if the spleen is weakened, it may cause the liver to become depressed. In other words, they are inter-dependent in terms of health and wellness.
In conclusion, optimize the health of the liver and the spleen to maintain digestive health.
Cooking is predigestion of food outside the body. In Chinese medicine, the majority of all food should be cooked. Although cooking may destroy some vital nutrients, cooking facilitates the absorption of the rest of the nutrients. Frozen foods and drinks impair the health of the spleen.
Sugars and sweets directly damage the spleen, because dampness is damaging to the spleen, and sugars are dampening agents.
Flour products, such as bread, noodles and pasta, are dampening, because wheat (as opposed to rice) is dampening by nature.
All oils and fats are also dampening by nature, and hence spleen-damaging. By the same token, all milk products are dampening.
Avoid the following dampening foods that damage the spleen:
Chinese medicine is based on the concept of balance and harmony between yin and yang.
In Chinese medicine, the liver stores the blood, that is, it regulates the amount of blood in circulation. Hence, the health of the liver is dependent on the sufficiency of blood for nourishment.
Additionally, the spleen, in contrast to Western medicine, also plays a pivotal role in the circulation of qi and blood. Qi is the internal living energy that courses through the body through the meridians to different organs and parts of the body, bringing oxygen and nutrients for nourishment and maintenance. Blood is responsible for the circulation of body fluids.
Because IBS is about movement and transportation of foods in the digestive system, the spleen therefore has a critical role in the digestive health with respect to digestion processes and realted diseases.
In addition, sufficient spleen produces constructive spleen for nourishing the muscles and flesh, especially in the four limbs.
In Chinese medicine, pensiveness or overthinking affects the general health of the spleen, resulting in loss of appetitie, abdominal bloating after meals, and indigestion in general.
In Chinese medicine, "dampness" (both internal and external) may damage the spleen and weaken its functions. For example, foods, such a sugars and dairy products, create internal dampness in the spleen.
According to Chinese medical theory, the spleen's main function in the digestive system is to separate the pure from the impure part of the food and drink. Speciifically. on the one hand, it transports the pure part of the food and drink upwards to both the lungs as qi and to the heart as blood; on the other hand, it also transports the impure part of the food and drink downwards to the stomach and the small intestine.
When the spleen and the stomach are healthy, the stomach qi moves upwards, while the stomach qi moves downwards in a balanced and coordinated manner. Chinese medicine places much emphasis on the importance of balance - the balance of yin and yang, which is the basis of Chinese medicine.
However, if there is imbalance in the upward movement, belching, constipation, epigastric distention, and nausea may result. Concurrentlyh, the imbalance may affect the downward movement, leading to abdominal distention and diarrhea.
The liver may play an indirect, but nonetheless, critical role in the digestive health. The liver is affected by our emotions. In life, we cannot do everything we want to do and when we want to do. Delaying gratification is tantamount to emotional stress: when we c annot have what we want to have, our liver becomes unduly stressed. An obvious sign of dysfunctional liver is anger or irritability.
Overwork and improper diet, too much thinking or worrying, inadequate physical activity (sedentary work) may weaken the spleen.
According to Chinese medicine, the root cause of IBS is disharmony between the liver and the spleen. Accordingly, the liver controls the spleen because the optimum functioning of the body's qi mechanism is dependent on the free flow of liver qi. Therefore, if the liver becomes depressed, the spleen is adversely affected; conversely, if the spleen is weakened, it may cause the liver to become depressed. In other words, they are inter-dependent in terms of health and wellness.
In conclusion, optimize the health of the liver and the spleen to maintain digestive health.
Cooking is predigestion of food outside the body. In Chinese medicine, the majority of all food should be cooked. Although cooking may destroy some vital nutrients, cooking facilitates the absorption of the rest of the nutrients. Frozen foods and drinks impair the health of the spleen.
Sugars and sweets directly damage the spleen, because dampness is damaging to the spleen, and sugars are dampening agents.
Flour products, such as bread, noodles and pasta, are dampening, because wheat (as opposed to rice) is dampening by nature.
All oils and fats are also dampening by nature, and hence spleen-damaging. By the same token, all milk products are dampening.
Avoid the following dampening foods that damage the spleen:
| · | Relax: "Rest in the Lord and wait patiently for Him." (Psalm 37:7) |
| · | Meditate on God's Word. |
| · | Clear the mind of negative thinking: "...whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if aqnything worthy of praise, dwell on these things." (Philippians 3:20) |
| · | Pray and be thankful. "Do not worry about anything, but in everything by prayer and supplication with thanksgiving, let your requests be made known to God. And the peace of God, which surpasses all understanding will guard your heart and mind in Christ Jesus." (Philippians 4:6-7) |
| · | Alcohol (which is sugar in essence) |
| · | Fatty meats |
| · | Fried foods |
| · | Fruit juices |
| · | Nuts |
| · | Milk |
| · | Butter |
| · | Cheese |
| · | Ice cream |
| · | Margarine |
| · | Yogurt |
| · | Raw salads |
| · | Yeasted bread |
| · | Sugars, candies, and chocolate |
The best diet for the spleen is a clear, bland diet of unrefined grains, such as brown rice and heans, and low-fat meat, with lightly cooked vegetables.
Copyright© by Stephen Lau
The content of this site cannot be copied or reproduced in any form without the author's permission.
The content of this site cannot be copied or reproduced in any form without the author's permission.
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