Touchstone Tidbits
Welcome to the part of our site where you will hopefully find some useful, relevant and interesting general health and wellness information to support the treatments you receive from us.
** At Touchstone we are wholistic practioners NOT medical doctors. Any information on this page is for educational purposes only
The Digestive Process
This section explains in detail how the digestive system works (Medical/Scientific terminology)
The processes of digestion include six activities:
- ingestion,
- propulsion,
- mechanical or physical digestion,
- chemical digestion,
- absorption,
- defecation.
The first of these processes, ingestion, refers to the entry of food into the alimentary canal through the mouth. There, the food is chewed and mixed with saliva, which contains enzymes that begin breaking down the carbohydrates in the food plus some lipid digestion via lingual lipase. Chewing increases the surface area of the food and allows an appropriately sized bolus to be produced.
Food leaves the mouth when the tongue and pharyngeal muscles propel it into the esophagus. This act of swallowing, the last voluntary act until defecation, is an example of propulsion, which refers to the movement of food through the digestive tract. It includes both the voluntary process of swallowing and the involuntary process of peristalsis. Peristalsis consists of sequential, alternating waves of contraction and relaxation of alimentary wall smooth muscles, which act to propel food along . These waves also play a role in mixing food with digestive juices. Peristalsis is so powerful that foods and liquids you swallow enter your stomach even if you are standing on your head.
Digestion includes both mechanical and chemical processes.
Mechanical digestion is a purely physical process that does not change the chemical nature of the food. Instead, it makes the food smaller to increase both surface area and mobility. It includes mastication, or chewing, as well as tongue movements that help break food into smaller bits and mix food with saliva. Although there may be a tendency to think that mechanical digestion is limited to the first steps of the digestive process, it occurs after the food leaves the mouth, as well. The mechanical churning of food in the stomach serves to further break it apart and expose more of its surface area to digestive juices, creating an acidic “soup” called chyme. Segmentation, which occurs mainly in the small intestine, consists of localized contractions of circular muscle of the muscularis layer of the alimentary canal. These contractions isolate small sections of the intestine, moving their contents back and forth while continuously subdividing, breaking up, and mixing the contents. By moving food back and forth in the intestinal lumen, segmentation mixes food with digestive juices and facilitates absorption.
In chemical digestion, starting in the mouth, digestive secretions break down complex food molecules into their chemical building blocks (for example, proteins into separate amino acids). These secretions vary in composition, but typically contain water, various enzymes, acids, and salts. The process is completed in the small intestine.
Food that has been broken down is of no value to the body unless it enters the bloodstream and its nutrients are put to work. This occurs through the process of absorption, which takes place primarily within the small intestine. There, most nutrients are absorbed from the lumen of the alimentary canal into the bloodstream through the epithelial cells that make up the mucosa. Lipids are absorbed into lacteals and are transported via the lymphatic vessels to the bloodstream (the subclavian veins near the heart). The details of these processes will be discussed later.
In defecation, the final step in digestion, undigested materials are removed from the body as feces.
Digestive Enzymes
The Role of Enzymes in Digestion
Digestive enzymes are substances that help you digest your food. They are secreted (released) by the salivary glands and cells lining the stomach, pancreas, and small intestine.
Digestive enzymes do this by splitting the large, complex molecules that make up proteins, carbohydrates, and fats into smaller ones. This allows the nutrients from these foods to be easily absorbed into your blood and carried through your body.
Some conditions can result in digestive enzyme deficiencies, such as lactose intolerance or exocrine pancreatic insufficiency. In that case, supplementation with foods, over-the-counter supplements, or prescription digestive enzyme supplements may be necessary.
Digestive enzymes are released when we:
- Anticipate eating
- Smell and taste food
- Go through the digestive process
The most important digestive enzymes are:
- Amylase.
- Maltase.
- Lactase.
- Lipase.
- Proteases.
- Sucrase.
What is Digestive Enzyme Insufficiency?
Some people don’t have enough digestive enzymes, or their bodies don’t release the enzymes as they should. This means they can’t break down certain foods and absorb nutrients.
A few types of digestive enzyme insufficiency include:
- Congenital sucrase-isomaltase deficiency: You don’t have enough sucrase to digest certain sugars.
- Exocrine pancreatic insufficiency: EPI occurs when your pancreas doesn’t produce enough of the enzymes necessary to digest carbohydrates, proteins and fats.
- Lactose intolerance: Your body doesn’t produce enough lactase, so you might have problems digesting the sugar naturally found in milk and dairy products. THIS IS BY FAR ONE OF THE MOST COMMONLY HEARD OF INSUFFICIENCY
Symptoms of Digestive Enzyme Insufficiency
Digestive enzyme insufficiency can lead to malnutrition or gastrointestinal irritation. Common symptoms include:
- Belly pain or cramps
- Bloating
- Diarrhea
- Gas
- Oily stools (bowel movements)
- Unexplained weight loss
Talk to your doctor if these symptoms are persisting. These could be signs of gut irritation or could indicate a more serious condition.
Digestive Enzymes vs. Probiotics: What’s the Difference?
Sometimes people confuse enzymes and probiotics. Both affect your digestion, but in very different ways. Probiotics are live organisms that make up the good bacteria in your gut. They help keep your digestive tract healthy, so they support the work your enzymes do. Unlike enzymes, probiotics do not have the ability to break down or digest food components.
Without good gut bacteria, you might experience symptoms similar to those of an enzyme insufficiency, such as bloating or gas, due to abnormal bacterial overgrowth or imbalance in your intestines.
Common Digestive Disorders
People may experience stomach issues for several reasons. These can be as common as poor eating habits. In some cases, however, stomach issues may be due to common digestive disorders.
Disturbances to the digestive process can cause a range of symptoms, from cramps to vomiting. Many of these issues may pass with time and pose little risk of complication. However, seemingly common stomach issues can be the result of several digestive disorders.
Knowing the signs and symptoms of common digestive disorders can help people identify them and seek relevant treatment.
Digestive disorders are a group of conditions that occur when the digestive system does not function as it should. Health experts split them into two categories: organic and functional GI disorders.
Organic GI disorders occur when there are structural abnormalities in the digestive system, which prevents it from working properly.
In functional GI disorders, the GI tract appears to be structurally normal but still does not function well.
Some of the more common digestive disorders include:
- irritable bowel syndrome (IBS)
- small intestinal bacterial overgrowth (SIBO)
- gastroesophageal reflux disease (GERD)
- gallstones
- celiac disease
- Crohn’s disease
- ulcerative colitis (UC)
Examples of less common digestive disorders include:
- Hirschsprung’s disease
- achalasia
- Ménétrier disease
Canadian Digestive Health Foundation
Digestive issues can be a concern on their own but are often intertwined with other bodily issues and can be a symptom of a more serious condition. Always consult a doctor if any issue continues for a lengthy period of time.
Improving How Our Bodies Digest Food
Getting the Most Out of Your Food!
Natural Digestive Aids
- Zinc
Zinc is needed for the production of enzymes to digest food and for hydrochloric acid to be released from the lining of the stomach. A deficiency in zinc can damage the lining of intestinal walls, ultimately affecting the absorption of nutrients. The body doesn’t have a natural storage system for zinc, plus it declines as we age. A blood test will establish the level of zinc and if it’s significantly low, supplements may be taken for a period of time.
2. Bitters
The most significant benefit of eating bitter herbs and plants happens when they are enjoyed before the main meal. The very word, bitter, can put people off, but do not fear, this won’t hurt one bit. For instance, if you ever enjoyed a radicchio, witloof and endive salad with a dressing of lemon juice or apple cider vinegar and extra virgin olive oil, you have had bitters.
Bitters activate a signal via the vagus nerve to stimulate digestive juices, increasing the secretions of saliva, bile, and digestive enzymes for the breaking down of food, absorption of nutrients, and elimination of waste.
Some basic bitter leaves to have as a salad before a meal:
▪ Dandelion greens.
▪ Endive.
▪ Mustard greens.
▪ Radicchio. ▪ Rocket, also known as arugula.
▪ Watercress.
▪ Witloof (chicory of a wide leaf variety)
3. Apple Cider Vinegar
Drinking a glass of ACV diluted in water before a meal stimulates stomach acid for better digestion and absorption of nutrients. It helps control blood sugar levels after eating due to the presence of acetic acid in the vinegar, which will delay the breakdown of starch and complex sugars into the body. In other studies, it has been seen to help recolonize good bacteria and act as an antibiotic.
Without a doubt, countless documented cases of people with joint and arthritic pain have found it brought relief when taken every day, especially with a ¼ teaspoon of pure, aluminum-free baking soda added into it for an alkalizing effect. Before meals, start with half a teaspoon in a glass of water and work up to one tablespoon per glass of water taken about 20 minutes before a meal.
How Can I Help Myself?
It is not always possible to get an appointment as soon as you would like but there are some steps and or techniques you can often use to help you while you wait for that therapy session. This section will show you some of these steps and techniques.
Key Things to Help You with Your Digestion
Although many digestive disorders are often treated with medications, eating certain foods can also improve your digestion, improve vitamin/mineral and nutrient absorption and ease discomfort significantly.
The following foods are high in antioxidants
Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can cause harm if their levels become too high in your body.
- blueberries
- broccoli
- spinach
- carrots
- potatoes
- artichokes
- cabbage
- asparagus
- avocados
- beetroot
- radish
- lettuce
- squash including pumpkin,
- kale.
The following are some other foods that may help you with your digestive issues.
- Yogurt- Probiotics can help with digestive issues, such as bloating, constipation and diarrhea. They are a certain type of friendly bacteria and provide health benefits when eaten. They’re often taken as supplements that are supposed to help colonize your gut with good microorganisms. (These can be purchased at our office if desired).
They have also been shown to improve the digestion of lactose, or milk sugar.
Not all yogurt contains probiotics. When shopping, be sure to look for “live and active
cultures” on the package.
- Kombucha -a fermented tea large amounts of probiotic bacteria is produced during the fermentation process, which can improve digestive health. There has been some research as well that shows that it may help to heal stomach ulcers.
- Miso- its probiotic content makes it helpful for reducing digestive issues and overcoming intestinal illness like diarrhea.
- Apples- are rich in pectin. Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon. It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon.
- Beets (Beetroot)- nutrients can help improve digestion by helping feed friendly gut bacteria and adding bulk to your stool.
- Fennel- is a plant with a pale bulb and long green stalks and is used to add flavor to food. Its fiber content helps prevent constipation and improves regularity in your digestive tract. Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This action can reduce negative digestive symptoms like bloating, flatulence, and cramping.
- Ginger- appears to speed up food’s movement through your stomach, easing certain side effects associated with slow digestion e.g. heartburn, nausea and stomach discomfort. It has also been used to treat morning sickness during pregnancy.
- Peppermint- Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems. The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues. The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion. Peppermint oil can also ease indigestion by accelerating the food’s movement through your digestive system.
- Dark green vegetables- e.g. spinach, Brussels sprouts, broccoli . These are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract. A 2016 study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses
- Papaya- the luscious tropical fruit contains a digestive enzyme called papain which is a strong digestive enzyme that contributes to the healthy digestion of proteins. It may also relieve IBS symptoms.
- Sauerkraut- is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.
- Bone broth is made by simmering the bones and connective tissues of animals. The gelatin found in bone broth derives from the amino acids glutamine and glycine. These aminos can bind to fluid in your digestive tract and help food pass more easily .
Glutamine protects the functioning of your intestinal wall. It has also been shown to
improve the digestive condition known as leaky gut, as well as other inflammatory
bowel diseases (IBS).
What We Can Do to Help?
How Can Touchstone Help Me ?
It is our belief that if you feel well you will live well.
Touchstone Offers:
- Darkfield Blood Analysis
- Nutritionist Consultations (Amanda) -complementary to the Darkfield Blood Analysis
- Manual Lymphatic Drainage
- Reflexology-Use of pressure points
- Cranio-Sacral Therapy
- Deep Muscle Therapy
All of our treatments offer benefits to the digestive system.
Short Term treatment goals focus on dealing with the immediate issue and correcting it
Maintenance treatment goals center around helping our clients be proactive in regards to the factors that may contribute to these issues
Treatment Availability
We are open for business by appointment only and are accepting new clients. Touchstone has become very busy and getting in for an appointment can often mean delays of 2 weeks or more. Consider getting yourself on a recurring booking schedule
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Reoccurring Schedule
Thank you to all our clients existing and new! We continue to get busier every day. Don't miss out on booking your next appointment. Talk to us about getting on a reoccurring schedule.