Healthy Digestion - Not What, But How? | Courtney Jackson | TEDxMontrealWomen

Summary

The speaker explores how our mindset during meals significantly affects digestion and nutrient absorption. They explain that common digestive issues like bloating and heartburn may be linked to eating while stressed. Digestion begins in the brain, and entering a 'rest-and-digest' state is crucial for optimal nutrient absorption. Simple practices like deep breathing, chewing food thoroughly, and expressing gratitude before meals can enhance digestion. Ultimately, the talk emphasizes the importance of not just eating healthy foods, but also fostering a calm, mindful approach to how we eat.

Takeaways

• 🍽️ Eating in stressful situations can lead to common digestive issues like gas, bloating, heartburn, and constipation.
• 🧠 Digestion actually begins in the brain, not just in the mouth or stomach, and is influenced by our thoughts and stress levels.
• 🥗 To optimize digestion, it's important to focus on not just eating healthy food, but also on the process of digestion itself.
• 🤔 The body absorbs nutrients better when we chew food thoroughly and create a relaxed environment for digestion.
• 🔥 Stress can inhibit the digestive system, leading to less nutrient absorption and more digestive problems.
• 💊 Long-term use of acid-blocking medication can lead to nutritional deficiencies and poor protein breakdown.
• 🌀 Chewing food thoroughly and taking deep breaths can help stimulate the 'rest-and-digest' state, improving digestion.
• 🙏 Saying words of gratitude before meals can create a moment of calm and focus, beneficial for digestion.
• 💧 Staying hydrated and consuming enough dietary fiber are crucial for preventing constipation and supporting a healthy digestive system.
• 🌿 A healthy digestive system is not just about preventing problems but also about absorbing nutrients to support overall health.

Q & A

What is the main point the speaker is trying to convey about digestion?

The speaker emphasizes the importance of optimizing digestion by paying attention not only to what we eat but also how we eat. Stress and poor eating habits can negatively affect digestion, while a calm and mindful approach to eating can enhance nutrient absorption.

How does stress affect digestion according to the speaker?

Stress triggers the 'fight-or-flight' state, which inhibits the digestive system. It reduces saliva, stomach acid, bile, and enzyme production, leading to poor nutrient absorption and common digestive issues like gas, bloating, and constipation.

What is the significance of stomach acid in digestion?

Stomach acid plays a crucial role in breaking down protein, unlocking minerals for absorption, and protecting the body from harmful bacteria in food. It's essential for absorbing important nutrients like vitamin B12 and maintaining digestive health.

Why is bile important in the digestive process?

Bile, secreted by the gallbladder, is essential for breaking down and absorbing healthy fats from food. It also helps in the absorption of fat-soluble vitamins like A, D, E, and K, which are crucial for brain function, immune health, and strong bones.

What does the speaker mean by 'you are what you absorb'?

The speaker highlights that eating healthy food is only beneficial if the body can properly digest and absorb the nutrients. Without optimal digestion, even nutritious food won't provide its full benefits to the body.

How can deep breathing improve digestion?

Deep breathing activates the 'rest-and-digest' state, which stimulates the nervous system to support normal digestive functions like saliva, stomach acid, and enzyme production. This helps the body prepare to properly digest and absorb nutrients.

Why is chewing food thoroughly important for digestion?

Chewing food properly breaks it down mechanically and mixes it with saliva, which contains enzymes that begin digestion. It also allows more time for the digestive system to prepare for nutrient absorption, enhancing overall digestion.

What digestive issues can arise from eating while stressed?

Eating while stressed can lead to issues like gas, bloating, heartburn, and constipation. Stress inhibits digestive processes, leading to poorly digested food, which can cause discomfort and nutrient deficiencies.

What role does fiber play in digestion?

Fiber feeds beneficial bacteria in the large intestine, supporting metabolism, hormone balance, and vitamin synthesis. It also promotes healthy bowel movements and helps prevent constipation by keeping the digestive system moving.

How does the nervous system regulate digestion?

The nervous system controls the digestive process, with the 'rest-and-digest' state promoting normal digestion and the 'fight-or-flight' state inhibiting it. The speaker emphasizes the importance of reducing stress at mealtime to support proper digestive function.

Outlines

00:00

🍽️ Eating in Stressful Situations and Digestive Health

The speaker humorously reflects on common scenarios where people eat in potentially stressful situations, like while driving or working. They highlight that these stressful eating habits may contribute to digestive issues like gas, bloating, heartburn, and constipation. The speaker emphasizes that these conditions, while common, are not normal and may be tied to the impact of stress on digestion. They also explain that a focus on digestive health, rather than just diet, is crucial for overall well-being.

05:04

🧠 Digestion Begins in the Brain

The speaker explains that digestion begins not in the mouth or stomach but in the brain, as demonstrated through a lemon-slicing visualization that triggers salivation. By thinking about food, the body initiates processes like saliva and stomach acid production, priming the body for digestion. The example of a salmon salad illustrates how this mental engagement enhances digestion, preparing the body to absorb nutrients from healthy food. The importance of chewing and the role of stomach acid in protein breakdown and mineral absorption are also discussed.

10:08

💡 Nutrient Absorption and the Role of Digestive Organs

This section dives into the digestive process, highlighting how proteins, fats, and carbohydrates are broken down for absorption in the small intestine. The pancreas and gall bladder are key to this process, secreting enzymes and bile. The speaker emphasizes the importance of fat for brain health and the role of fiber in feeding gut bacteria, which aids in metabolism, hormone balance, and vitamin synthesis. Proper digestion ensures nutrient absorption, supporting functions like mood regulation, energy production, and bone strength.

⚖️ Stress and Its Negative Impact on Digestion

Stress is highlighted as a major disruptor of the digestive process, shifting the body from a ‘rest-and-digest’ state to a ‘fight-or-flight’ response. The speaker explains how stress inhibits digestive functions at various stages, from reducing stomach acid production to limiting the pancreas and gall bladder's ability to process food. This can lead to bloating, gas, and constipation. Moreover, certain foods and habits, like consuming coffee, chocolate, or alcohol, and even being overweight, can worsen heartburn and digestive issues.

🧘 Simple Ways to Improve Digestion

The speaker concludes by offering practical tips to stimulate the ‘rest-and-digest’ nervous system before meals. These include deep breathing exercises to calm the body, chewing food thoroughly to aid digestion, and expressing gratitude before meals to create a moment of mindfulness. These practices help promote optimal digestion, ensuring the body absorbs nutrients effectively. The speaker emphasizes that how we eat is as important as what we eat, and taking time to support normal digestive physiology can lead to better overall health.

Keywords

💡Digestion

Digestion refers to the process by which food is broken down in the body to absorb nutrients. In the video, the speaker explains that digestion begins not in the stomach or mouth, but in the brain. This key concept emphasizes that digestion is not just a mechanical process but one that is influenced by stress and mental state, linking it to the broader theme of optimizing nutrient absorption.

💡Rest-and-Digest

The 'rest-and-digest' state is a physiological condition where the body is calm, and digestion functions optimally. The video highlights the importance of achieving this state before meals to enhance digestion. Deep breathing and expressing gratitude before eating are suggested techniques to enter this state, contrasting it with the 'fight-or-flight' state, which inhibits digestion.

💡Fight-or-Flight

The 'fight-or-flight' state refers to the body's stress response, which diverts energy away from processes like digestion to prepare for immediate action. The speaker emphasizes that eating in this state impairs digestion, leading to problems like bloating, heartburn, and poor nutrient absorption. This concept reinforces the importance of managing stress at mealtime.

💡Saliva

Saliva is the fluid produced in the mouth that begins the digestion of carbohydrates. The video explains that simply thinking about food, like imagining a lemon, can stimulate saliva production, which is a key part of initiating digestion. This shows how mental cues can trigger physiological responses essential for nutrient absorption.

💡Stomach Acid

Stomach acid is critical for breaking down proteins and unlocking minerals from food. The speaker highlights how stress can reduce stomach acid production, leading to poor digestion and nutrient absorption. Stomach acid also protects the body from harmful bacteria in food, emphasizing its importance in maintaining digestive health.

💡Pancreas

The pancreas is an organ that produces enzymes essential for breaking down proteins, carbohydrates, and fats. In the video, the pancreas is described as part of the digestive system that can be inhibited by stress, leading to incomplete digestion and gas. This illustrates the broader theme of how stress disrupts normal digestive function.

💡Bile

Bile is a digestive fluid produced by the liver and stored in the gallbladder that helps digest fats. The video underscores that bile is crucial for absorbing fat-soluble vitamins and breaking down healthy fats, like those in salmon. Stress inhibits bile release, which can cause digestive issues and poor absorption of nutrients.

💡Nutrient Absorption

Nutrient absorption is the process by which digested food is converted into nutrients that the body can use. The speaker challenges the common phrase 'you are what you eat,' clarifying that it is more accurate to say 'you are what you absorb.' This reinforces the idea that proper digestion is key to health, as even healthy food is wasted if not absorbed efficiently.

💡Fiber

Fiber is a component of plant-based foods that aids in digestion and feeds beneficial gut bacteria. In the video, fiber is discussed as more than just a remedy for constipation, serving as essential nourishment for intestinal bacteria that promote metabolism and hormone balance. This ties into the broader theme of whole-body health through proper digestion.

💡Gratitude

Gratitude is the act of expressing thankfulness, which the speaker suggests incorporating before meals to promote a calm, mindful eating experience. The practice of saying words of gratitude is presented as a way to shift from a chaotic, stressful state to a 'rest-and-digest' state, helping to optimize digestion and absorption of nutrients.

Highlights

Many of us eat in stressful situations, which can affect digestion and lead to common issues like gas, bloating, and heartburn.

Digestive complaints may be related to eating while stressed, and just because they're common doesn't mean they are normal.

Digestion begins in the brain, as simply thinking about food can stimulate the production of saliva and stomach acid.

Eating healthy food is important, but optimizing digestion is equally crucial because 'you are what you absorb.'

Chewing food thoroughly increases the chances of absorbing nutrients, as it aids in mechanical digestion and stimulates saliva.

Stomach acid is vital for breaking down protein and unlocking minerals, yet it often doesn't get enough credit.

Vitamin B12 absorption depends on stomach acid, and it's essential for neurological function, including memory and mood.

The pancreas and gall bladder are key players in digestion, releasing enzymes and bile to break down fats, proteins, and carbohydrates.

Bile helps absorb healthy fats, which are critical for brain function, balancing blood sugar, and absorbing fat-soluble vitamins.

Dietary fiber feeds beneficial intestinal bacteria, which support metabolism, hormone balance, and vitamin synthesis.

Stress triggers the 'fight-or-flight' state, inhibiting digestion and leading to poorly absorbed nutrients and digestive discomfort.

Stress can prevent proper stomach acid secretion, leading to common digestive issues like heartburn and bloating.

The use of acid-blocking medications over time can increase the risk of calcium or B12 deficiencies and poor protein digestion.

Simple practices like deep breathing before meals can engage the 'rest-and-digest' nervous system, improving digestion.

Chewing food well and expressing gratitude before eating helps create a calmer environment and supports better digestion.

Transcripts

Translator: Zsófia Herczeg Reviewer: Rhonda Jacobs

Raise your hand

if you've ever eaten while driving your car.

(Laughter)

How about while binge-watching your favorite TV show?

(Laughter)

Or while working at your desk?

(Laughter)

Mm-hmm.

So I've done all of this in just the past few days,

and from a show of hands, it looks like many of us

are often eating in potentially stressful situations.

Now, feel free not to raise your hand for this next question.

But how many of you are suffering from or have suffered from

gas,

bloating - (Laughter)

heartburn or constipation?

(Laughter)

Some show of hands, all right.

(Laughter)

Well, know you're not alone out there.

We've got some brave folks out there.

And have you ever wondered why?

These common digestive complaints

may actually be related to eating while stressed out.

And just because they're common, does not mean they are normal.

Physiology is the study of the normal workings of the human body.

So the question becomes:

How do we return to normal digestive physiology,

and why is this an important pursuit?

We spend a lot of time concerning ourselves

about the perfect diet.

But really, we all know what that means:

eat healthy, nutritious food.

But how much time do we spend thinking about digestion?

After all, the body should just take care of it, right?

Digestion can be defined as the breakdown of food

which allows for the absorption of nutrients.

Now you've all heard "you are what you eat,"

but that's not quite true.

You are what you absorb.

What's the point of eating healthy food if we aren't also optimizing digestion?

Where do you think digestion begins?

In the mouth?

In the stomach?

Close your eyes for just a moment.

Take a deep breath,

and imagine a bright yellow lemon in front of you on a cutting board.

You take a knife. You slice the lemon in half.

You pick up half the lemon. You squeeze the juice into a glass.

You pick up the glass and you take a sip.

Now open your eyes.

Most people will report that they began salivating or puckering their mouth

with just the thought of the lemon juice.

(A bottle drops) (Laughter)

So now, where do you think digestion begins?

In the brain.

Let's say we took the time -

(Laughter)

to create or purchase this highly nutritious salmon salad:

rich in healthy fat, protein and fiber, vitamins and minerals.

In order to increase the chances

that we're going to absorb these nutrients,

we need to turn on the normal physiology of digestion.

Just by thinking about this delicious meal

stimulated saliva and stomach acid production.

By the time we get that first bite in our mouth,

enzymes in the saliva are ready

to begin breaking down the healthy fat from the salmon

and the carbohydrates from the salad.

Chewing each bite carefully increases the chances

that we're going to absorb these nutrients later on.

After swallowing, we arrive at the stomach, which secretes -

stomach acid.

And unfortunately, stomach acid does not get its due credit

for all the amazing functions it performs for us.

Beyond protecting us from potential bacterial or viral invaders in our food,

it is essential for breaking down protein,

and unlocking minerals in our food to be absorbed later on.

We depend on well-digested protein

from sources like salmon to balance our blood sugar

and to build neurotransmitters and hormones that elevate our mood

and give us energy.

We need access to the rich sources of minerals found in those salad greens -

minerals like iron to prevent anemia,

magnesium to help us cope with stress,

calcium to build strong bones.

And incidentally, salmon is a rich source of vitamin B12,

which is uniquely dependent on stomach acid

for absorption later on in the small intestine.

Vitamin B12 is a critical nutrient.

It supports our neurological function, protecting both memory and mood.

Next, the partially digested food moves from the stomach into the small intestine,

where over 95% of nutrient absorption will take place.

But in order for this to happen,

the pancreas and the gall bladder must work their digestive magic.

The pancreas secretes multi-purpose enzymes

to further break down protein, carbohydrates and fat.

And the gall bladder secretes bile.

Much like stomach acid, bile is simply underappreciated.

Bile helps pull the healthy fat from our food,

food like salmon and that salad dressing, in order to be absorbed.

Don't take offense when I say that you are all big fatheads.

(Laughter)

And I'm one too.

Over 60% of our brain is composed of fat.

We need dietary fat to think, to balance our blood sugar

and to absorb fat-soluble vitamins,

like vitamins A and K, rich in those salad greens.

These vitamins power our immune system and protect our bones.

In the large intestine, our fiber-rich salad

will serve as an additional meal to our friendly intestinal bacteria,

who in turn provide numerous benefits to us,

like boosting metabolism, balancing hormones

and synthesizing vitamins,

like vitamins K for strong bones and biotin for healthy hair and nails.

Dietary fiber is not just about preventing constipation.

We need to feed our friendly, health-promoting bacteria

with lots and lots of fiber.

Assuming we are well hydrated and fiber-full,

rhythmic contractions of digestion will lead to elimination,

and that brings us to the end of our digestive journey.

Or does it?

I mentioned earlier

that if we're going to make the investment in healthy food,

don't we want to increase the chances

that we're going to absorb those nutrients?

Well, I left out one key piece,

and that is

our entire digestive system is regulated by our nervous system.

Our sense of stress at mealtime exerts a powerful force on these nerves.

So what happens to digestion when we're feeling calm?

Let's call it the "rest-and-digest" state.

The answer:

normal physiology of digestion.

Saliva, stomach acid, bile and pancreatic enzymes are all released.

Rhythmic contractions in the intestines gently move the food along.

We eat, we digest, we absorb, we eliminate.

And we just maximized a highly nutritious opportunity.

But what happens to digestion when we're feeling stressed out?

Let's call it the "fight-or-flight" state.

In essence,

the entire digestive system is inhibited,

which can negatively affect the nutrients we absorb,

and can contribute to common digestive complaints.

When we eat while feeling stressed out,

we are less likely to think about the meal at hand,

let alone on chewing.

We then send poorly chewed food down a tube to a stomach

that is not optimally primed with acid

to break down protein or to unlock minerals from the food.

And this can lead to an uncomfortably full feeling in our stomachs.

We have a protective gate at the entrance of our stomach

that blocks acid from going upward,

preventing symptoms of what we commonly refer to as heartburn.

And sadly, some of our most favorite foods and beverages,

like coffee, chocolate and alcohol

can all contribute to a dysfunctional gate.

Being overweight can place added stress on the gate.

And a heightened "fight-or-flight" mindset can enhance the symptoms of heartburn.

So while there are serious diseases

that do require the use of acid-blocking medication,

the indiscriminate use of these drugs over a long period of time

can be nutritionally risky,

and can increase the chances of a calcium or vitamin B12 deficiency

as well as poor protein breakdown.

In the small intestine,

stress inhibits the digestive function of the pancreas and the gall bladder.

Opportunistic bacteria can then take advantage

of the poorly digested food

and decompose and ferment it for energy, creating gas as a by-product,

and this can lead to the common but not normal complaint

of bloating after a meal.

If the gallbladder is inhibited from releasing bile,

this can lead to significant digestive distress, including loose tool,

and we just reduced our chances

of absorbing those beneficial fat-soluble vitamins.

Stress inhibits the normal contractions in the large intestine,

and you combine that with dehydration and a low-fiber diet,

and we end up with symptoms of constipation.

So it becomes quite apparent -

[BON APPÉTIT] (Laughter)

moving on to the helpful stuff -

It becomes quite apparent that it would serve us well

to stimulate our "rest-and-digest" nervous system before mealtime.

And there are simple, effective ways to do this.

First, take a few deep breaths before mealtime.

This is a powerful way to move ourselves into the "rest-and-digest" state.

Practicing slow, deep belly breathing

physically engages the primary nerve that influences digestion.

Deep breathing is not some poorly thought out,

overly simplified recommendation.

It's based on human anatomy and physiology.

We really can improve our digestion through deep breathing.

Next:

Chew your food

until it liquefies and then swallow.

Not only does chewing accomplish the obvious,

of mechanically digesting the food,

and not only does it allow for the saliva

to properly lubricate the food for easy swallowing,

but it also prolongs the time

for all of our senses to get turned on to the meal at hand.

And finally, say words of gratitude before mealtime.

In my home, some evenings, dinnertime can look like this:

my husband or I recently get home from work,

we scramble to create a healthy dinner,

we attempt to capture our two small children,

and sit down at the dinner table,

and by this time, one child's throwing food,

and the other is attempting escape,

(Laughter)

and it can feel chaotic.

But we choose to hold hands, and say words of gratitude

because it brings a moment of stillness and focus to the task at hand,

which is to nourish ourselves with good food.

By taking the time to relearn the normal physiology of digestion,

we're inspired to support it, not suppress it.

Our mindset at mealtime does influence digestion,

ultimately affecting the nutrients we absorb,

and in essence, who we become.

Optimal health requires paying attention not only to what we eat,

but how we eat.

Thank you and bon appétit!

(Applause)