Learn How Your Digestive System Works

Mouth

Digestion of food begins in the mouth. Chewing breaks food down into smaller particles so it can be digested. If people do not chew food thoroughly because they eat quickly or have tooth problems, they increase the burden on the digestive organs. Saliva contains the digestive enzyme amylase, which begins breaking down starchy foods as soon as they enter the mouth.

Stomach

The stomach mechanically mixes food. It also releases substances that chemically break down food, such as hydrochloric acid. Hydrochloric acid, often called stomach acid, plays a key role in the stomach. It helps digest proteins, fat, vitamins, and minerals, maintains the acidity of the stomach, and helps kill bacteria, viruses, and parasites.

Small Intestine

Enzymes from the pancreas and small intestine are released into the small intestine to digest and absorb carbohydrates, fat, and protein. In addition, bile salts secreted from the gallbladder help with the digestion and absorption of fats and the fat soluble nutrients vitamin A, D, E, and K.

The small intestine is the primary organ involved in the absorption of nutrients. Anything that interferes with the secretion of enzymes or bile salts, or disrupts the absorptive walls of the small intestine, such as inflammatory bowel syndrome, chronic antacid use, chronic diarrhea, pancreatic insufficiency, or celiac disease, may result in vitamin deficiencies and fat malabsorption.

Large Intestine

By the time food reaches the colon, most of the nutrients have already been absorbed, leaving indigestible fiber and water. The large intestine absorbs water, electrolytes, and a few vitamins. The length of time taken for food to pass through the colon largely depends on fiber intake. Mucus is secreted to protect the cells lining the colon from physical trauma and bacterial toxins.

  Is it Time for a Detox - Take this Quiz!

The more "2's" you have, the greater your need for a detox.

These symptoms can result from many medical conditions, many of which cannot be adequately helped by a detoxification diet. For example, a high score on this quiz does not rule out the possibility of hypothyroidism. It is important to consult a qualified health care practitioner before attempting this diet.

No=0 Rare=1 Often=2

1. Do you feel tired, lethargic or sluggish? 0 1 2
2. Do you have difficulty concentrating or have slow or fuzzy thinking? 0 1 2
3. Do you feel depressed or have mood swings? 0 1 2
4. Do you get more than one or two colds per year? 0 1 2
5. Do you get post-nasal drip, congestion or "stuffed up" in your nose or sinuses? 0 1 2
6. Do you have bad breath, a coated tongue or a bitter or metallic taste in your mouth? 0 1 2
7. Do you have body odor? 0 1 2
8. Do you have strong smelling urine? 0 1 2
9. Do you have trouble sleeping or feel unrefreshed upon waking? 0 1 2
10. Do you have sore muscles or joints? 0 1 2
11. Are your nails weak or brittle? 0 1 2
12. Do you have dark circles under your eyes? 0 1 2
13. Do you have digestive disturbances such as bloating, gas or indigestion a couple hours after eating? 0 1 2
14. Do you have less than one bowel movement per day? 0 1 2
15. Do you feel anxious or stressed out? 0 1 2
16. Are you sensitive to odors, foods or chemicals? 0 1 2
17. Do you have allergies? 0 1 2
18. Do you have eczema, dry skin, acne or skin rashes? 0 1 2
19. Do you gain weight easily? 0 1 2
20. Do you have food cravings? 0 1 2
21. Do you have pain or discomfort under your right ribcage? 0 1 2
22. Does dietary fiber cause constipation? 0 1 2

Do you feel like you're not as healthy as other people your age? 0 1 2

DETOX QUESTIONS AND ANSWERS

 Q: "How long should I stay on this diet?"

A: Two weeks is generally recommended, however, if you are starting out for the first time, one week is often suggested.

Q: How can I possibly fit this diet into my busy schedule?"

A: By planning in advance. Purchase all the groceries that you'll need to last you each week and cook ahead. For example, boil enough brown rice for a few days. Buy organic, additive-free juices and apple sauce instead of making your own. Keep snacks handy at work, such as rice crackers and hummus.

After three weeks of healthy and simple eating, most people notice improved mental clarity and performance and are better able to handle their busy schedules.

Q: "What about fasting as a method of detoxification?"

A: Fasting can be very effective for certain health conditions, under the supervision of a health practitioner. Some people may include a one to two day fast as part of a detox, however, after approximately 24 hours the liver's detoxification system becomes impaired, specifically, glutathione metabolism. In addition, toxins stored in the body may be released too quickly for the body to handle during a fast.

Q: "How will I feel on this diet? Are there any side effects?"

A: Some people may initially experience headaches, slight nausea, poor concentration, weight loss, skin rashes or chilliness. Gradually, people will notice an improvement, usually by the third or fourth day. Vitamin C helps to reduce these temporary side effects.

Q: "When is a good day to start this diet?"

A: If you work from Monday to Friday, begin on a Friday so you have the first few days to relax at home. These are usually the most difficult days.

Q: "Is there anyone who shouldn't try this diet?"

A: It is especially important to consult a qualified health care practitioner if you have a terminal or malignant illness, genetic disease, liver disease, cancer, autoimmune disease, hyperthyroidism, mental illness, diabetes, active alcoholism or drug addiction, eating disorder, are chronically underweight, take regular medications or are pregnant.

Q: "What happens after the detox?"

A: Many of the foods that were eliminated during this diet can be allergenic. A natural health practitioner can help to systematically reintroduce food groups (wheat, dairy, gluten, corn) and note reactions to identify the food groups that may be aggravating health conditions such as sinus congestion, fatigue, skin conditions, arthritis and bloating and constipation. Flare-ups can occur, so supervision is recommended. 

DETOX DIET BASICS

What is a detox diet?

 The purpose of detox is to neutralize and eliminate any compound in the body that can be toxic. Detox is a natural process occurring on a continual basis in the body, but because of the modern diet, the enormous number of chemicals we ingest daily, and the increase in chronic degenerative diseases, many people believe that regular detox is necessary.

A detox diet strengthens the organs involved in detox and releases stored toxins, expelling them through the organs of elimination: the skin, intestines, liver, lungs, kidneys and lymphatic system. A detox program may consist of a special diet, nutritional supplements, herbs, hydrotherapy, exercise, breathing techniques and/or sauna.

Where do toxins come from?

A toxin is a compound that can harm the structure or function of body cells and tissues. Toxins can come from the environment (alcohol, tobacco, pesticides, heavy metals such as mercury, food additives, oral contraceptives, and drugs). The body, during its normal functioning, forms by-products that could also have toxic effects if the body didn't neutralize them.

Can't the body handle these toxins on its own?

Many people in the medical community still see detox as a treatment for drug or substance addiction only. However, the rising prevalence of diseases such as cancer, chronic fatigue syndrome, multiple chemical sensitivity, attention deficit and hyperactivity (ADHD, ADD), and autoimmune disease plus the fact that there are few long-term studies on the cumulative health effects of all sources of toxins in our environment make periodic detox diets a prudent preventative measure.

In addition, we have to factor in the role that stress, sedentary lifestyles, use of prescription drugs and hormone therapies, and the increasing proportion of dietary fast food, saturated fats, salt and sugar play in our body.

What health conditions benefit from a detox diet?

Detox diets are believed to: 

• help prevent disease, especially when someone has prolonged exposure to chemicals or hormones (such as oral contraceptives)
• improve symptoms of low energy, joint pain, headache, pain, premenstrual syndrome, unhealthy skin, anxiety and irritability, frequent colds, heartburn, constipation, and gas.
• treat disease such as autoimmune disease, multiple chemical sensitivity, fibromyalgia, chronic fatigue syndrome, digestive disorders, heart disease, arthritis, attention deficit, and other chronic degenerative disease.

I have some of these symptoms. How do I start?

It is important to see a primary health care practitioner, such as your family physician, for a thorough assessment of your symptoms to ensure that you do not have a medical condition that requires treatment. Even serious disease, such as cancer, can present with seemingly minor symptoms such as fatigue and back pain or may only be detected by lab tests during routine physical examination.

How do I choose a detox method?

If you are trying a detox for the first time, it is best to start with a gentle cleanse. Detox diets can target the different organ systems involved in detoxification: the skin, liver, kidneys, intestines, lungs and lymphatic system. In general, it is usually recommended that you begin with the intestines. The reason for this is if you focus on the liver first, the stored toxic substances that are released from the body tissues may become reabsorbed if the bowels are not moving adequately enough to expel them and can monitor your progress throughout the program.

A natural health care practitioner can design a program that suits your needs by targeting specific organ systems. For example, a person with a skin condition may benefit from a program that addresses the liver, intestines, and skin.

How frequently should I detox?

Detox diets are generally recommended 1 to 2 times a year for general health improvement and prevention. For treatment of a specific condition, health practitioners may recommend it more frequently or may recommend a prolonged, supervised detox program.

Detox diets are best done in the warmer months, and they are usually not recommended more than three times per year.

What results will I notice?

In general, people notice improved energy, improved skin condition, regular bowel movements, improved digestion, and increased concentration and clarity. Improvement can also be assessed by measuring markers of disease, severity of symptoms and laboratory tests.

What should I do after I finish the diet?

A detox is a cleansing and eliminating process. After it is over, it is beneficial to rebuild and tonify your body with nutrients that support the function of the organs that have been cleansed. In addition, some of the practices that you learn during the program can be continued as a regular part of your lifestyle.

Is there anyone who should not try a detox diet?

People with kidney disease, liver disease, inflammatory bowel disease, heart disease, cancer or other serious disease should only attempt a new program with the supervision of a qualified health practitioner.

Should I stop my medication during a detox?

No. Do not stop taking any medication without consulting the

prescribing doctor or your family physician.

Are there any side effects of this diet?

Some people may experience headache, acne, weight loss, or fatigue during a detox. These symptoms usually diminish after a few days. For this reason, many people take time off work to begin a detox or start the diet on a Friday night.

ALWAYS CONSULT YOUR DOCTOR BEFORE DIETING

Foods High in Protein

Beef

Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 19 grams
• Flax seeds – ¼ cup – 8 grams

Eat foods high in protein and with plenty of exercise you will see a difference.

 Here is what goes on in your body when you drink beer:

1. You drink a pint of beer

2. Within seconds, the beverage passes through esophagues and into your stomach.

3. Twenty percent of the alcohol is absorbed from your stomach into your bloodstream; the rest is absorbed from your intestines.

4. The alcohol travels through your blood to your liver, where it's broken down. During this process, waste products called acetate and acetaldehyde are created.

5. Acetate and acetaldehyde signal your body to stop burning fat. At the same time, your body starts making fat from another waste product of alcohol, acetyl CoA.

6. Your body can effectively process only 0.5 to 1 ounce of alcohol per hour.

So the more your drink, the longer your body is inhibited from burning fat and the more fat builds up from the excess acetyl.

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laparoscopic cholecystectomy

Thank you for all your e-mails wishing me well during my operation.  I had my gallbladder removed last Tuesday (20st March) just over a week later and I am feeling much better and ready to train again.  I was quite surprised at the number of you who wrote to me telling me you also are waiting for the operation and are worried about it.... Don't be, It's simple straight forward and nothing to worry about.  I was fortunate to have keyhole surgery which consisted of four little cuts on your tummy, the next day I went home and a week later, I'm feeling better than I have in a long time.

The Operation

The laparoscope is put into your body through a tiny cut made just below your navel. Your doctor can then see your gallbladder on a TV screen and do the surgery with tools inserted in 3 other small cuts made in the right upper part of your abdomen. Your gallbladder is then taken out through one of the incisions. With laparoscopic cholecystectomy, you may return to work more quickly, have less pain after surgery, have a shorter hospital stay, and have a shorter recovery time. Unlike traditional surgery, laparoscopic surgery to remove the gallbladder can be done without cutting the muscles of your abdomen. The incision is also much smaller.  So really that's all there is too it. - Good luck to all who are having your operations soon and I wish you all a speedy recovery. - Deb

Exercises for Pregnant Women

Here are some exercises that will help you stay fit during your pregnancy.

Remember: Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.

Stretching Exercises

Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.

• Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle and over the left shoulder. Complete four, slow rotations in each direction.
• Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.
• Swim. Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.
• Thigh shift. Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.
• Leg shake. Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.
• Ankle rotation. Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left. - Take care - Deb

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