The Keys to Absorbing Your Nutrients

Do you know the keys to absorbing your nutrients from the foods you eat?

There is no doubt about it.  You can’t stop the aging process.  

As you age, your digestive system becomes less efficient and you cannot get away with the bad habits you had in your 20’s and 30’s.

Bloating, flatulence, feeling full after a small meal, burping, constipation and acid reflux are only some of the symptoms that seem to increase as you get older.

These signs of a weak digestive system are due to an underactive stomach, overburdened liver, overburdened pancreas, and dysbiosis (imbalance in gut bacteria).

If you are a woman suffering from indigestion and low energy along with feeling constipated or bloated then you need this guide!

Get access to my 3 Best Steps to Better Gut Health & Well Being so you can FINALLY start to have better energy, less discomfort, and feel fantastic in your skin and clothes!


Questions That Needed Some Answers

“I feel like someone pulled the plug on me.” was a common saying for me at my lowest moments.  You can call it crushing fatigue.  And sometimes it still hits me out of nowhere.  But I can usually trace it back to lack of self care and stress.

I did not know the "keys to absorbing your nutrients". I struggled for a long time with low energy and digestive discomfort.

Here are some questions I wish someone would have asked me:

“Are you absorbing your nutrients.”  (Well of course! I thought so.)

“Are you taking time to be alone in the quiet.”  (Not so much!)

The other questions I wish someone had asked me are:

“Are you drinking enough good quality water.”  (What's quality water?)

“Are you chewing well?” (What does that mean?)

The first time this was mentioned to me was by a naturopathic doctor when I was struggling with stomach pain, being underweight and developing allergies.  

She called it malabsorption.  

I had to look it up.  After having stomach and intestinal pain for months and the colonoscopy turned up with nothing to show for it, I was pretty lost as to what to do to feel better again.


The Problem

plate of food

Digestive disturbances and food sensitivities may be part of your inability to break down and absorb your food properly.

What you need is sufficient stomach acid, and adequate digestive enzymes to break your food down into its smallest parts.  For example, protein is broken down into amino acids.  These are the keys to absorbing your nutrients.

If you don’t have enough amino acids then you can’t make the enzymes you need to break your foods down. 

If you are not breaking down the protein you eat due to insufficient digestive enzymes, stomach acid and chewing, then you cannot make enough enzymes, hormones, antibodies, and neurotransmitters.

You will also need amino acids for muscle and tissue repair which includes your gut lining repair.

The best course of action is to add foods in and restore the integrity of the gut lining first.  I do not take a lot of food out unless it is clear that the food is irritating.  

"If you are not breaking down the protein you eat due to insufficient digestive enzymes, stomach acid and chewing, then you cannot make enough enzymes, hormones, antibodies, and neurotransmitters."

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Next you need to practice steps to good digestion, such as chewing well and not drinking large amounts of water or liquid with your meal.  I teach all this in my Freedom From Fatigue Solution program.

This will help with repair and absorption.

Digestive Enzymes

Digestive enzymes help you break down fats, protein and carbohydrates.  They come in the form of lipase for fats, protease for protein and amylase for carbohydrates.  The digestion process starts in the mouth.  This is why chewing is so important.

Examples of enzyme-rich foods you can eat before a protein meal are pineapple and papaya. You can also find them in supplement form. 

 Papain is the enzyme contained in papaya that helps to digest protein. 

Papaya

Photo by Amanda Lins on Unsplash

Bromelain is a protein-digesting chemical found in the core and stem of the pineapple.  You can juice the core to access the bromelain and drink the juice.

Introducing Bitters

The function of your bile is to break down and emulsify fats so your pancreatic enzymes can digest them. 

If you are eating a lot of fatty and processed foods, this can hinder the liver’s function in producing bile and the gallbladder’s role in regulating the storage and release of the bile as needed.

This hindrance to the gallbladder will prevent the efficient elimination of toxins from the body that hinders your digestion and your energy. 

Ultimately, you will start experiencing other symptoms such as brain fog, and skin issues.

Add Bitters Back in Your Diet

Including bitters before a meal such as using apple cider vinegar in a bit of water, ginger tea or lemon and water can help with secreting and thinning the bile from the gallbladder and be ready to emulsify the fats in your next meal.  

For example,  try to make a habit of ordering lemon and water before your meal at a restaurant.  

You can also include bitters in your meal such as grapefruit, dandelion, watercress, arugala, radicchio, rapini, and endive. 

lemon and water

If you are feeling sluggish and constipated, you can start with drinking lemon and water in the morning.  This will flush out the excess bile in the colon along with excess mucous that accumulates over night.  

Overburdening the liver is also a cause for digestive discomfort.  This causes malabsorption of your fat soluble vitamins A, D, E, and K.  

Summary

In summary it is not only what you eat that matters, it is what you absorb and utilize by your body that creates the energy and well being you desire.

Now that you know the keys to absorbing your nutrients, remember to relax when you eat, chew well and eat smaller portions.

Are you tired of trying to figure this out on your own?  I have the experience and results.  

Why not take a chance and see if I can help you?  Book a call and let's chat.  I can give you some insight on your next steps.  No obligation.

Continue Reading The Keys to Absorbing Your Nutrients

Discover Six Ways to Get Rid of Bloating

Discover six ways to get rid of bloating.   That extra weight suddenly appearing around the middle after a meal is very uncomfortable.

You know that feeling when your pants start getting too tight around your waist, or you go to put on your pants and can't zip them up.  That feeling  like you're turning into Sponge Bob!  

 Bloating is caused by many factors.  Discover six ways to get rid of bloating:

stomach bloat

photo by alexander krivitskiy-unsplash

1. Drinking Too Much Water with Your Meal

One of the causes of bloating would be drinking too much water with your meal. So think about that. How much water do you drink with your meal?

How much is too much?

Drinking a little bit is fine.  But if you drink a lot of water with your meal, you're watering down your enzymes and also you're decreasing the acidity in your stomach.

 So if you're having meat, chicken or fish you have to break that down and the acid in your stomach is diluted too much, then that can cause a digestive disturbance


2. Salty Food

You may also be eating food that is too salty. So when you eat food that is too salty, you can tend to have water retention. And holding onto water can make you feel spongy later on. So that can be uncomfortable. Right?

Salty Food causes bloating

Photo by emmy-smith on Unsplash

Sneaky snacks!

I find that if I eat chips the night before, the next day I can always tell I had those chips. Usually, I start feeling that extra bloating around my stomach and the water retention.

So think about this as you get older, especially how much salt are you adding in your food? Did you have chips the night before and that kind of thing? 

3. Portion Sizes

portion size plate

Photo by K8 on Unsplash

Another reason that you may be bloating could be the portion sizes on your plate. So take a look at your plate, how much food is on that plate.

Usually your protein should be about the size of the palm of your hand.

Divide your plate!

So if you divide your plate with a quarter grains or starches and a quarter of the plate is your meat, poultry or fish, then you can use the other half of your plate for the vegetables.

4. Insufficient Chewing

Another cause of bloating would be not chewing enough of your food. Most people tend to chew a little bit and then swallow. It is important to chew food to a mushy consistency and to almost liquid if you have a weak digestive system.

So you're not thinking about how much you're chewing and when you're having grains, you're not going to be digesting them in the stomach.

You're going to be digesting grains either in your mouth or in your small intestine.

Now that's something I didn't even know was true before I was educated on it. Grains can be a culprit for bloating in the stomach.

So look back on the meal you had before you started bloating and say, “Did I have any grains, and/or a lot of starches?” And that could be the reason.

You want to make sure you're chewing more in the mouth to digest your grains. And also you want to reduce the amount of food portions on your plate and have a little bit more later on and see if that alleviates the bloating problem. (smaller meals more often)

5. Food Sensitivity

Grains can be a food sensitivity for a lot of people and it might be gluten. It might be just one particular grain.

Maybe wheat which is a very common one but it is not the food's fault. It's due to a lack of the proper gut bacteria that breaks down that food.

So if you do have an imbalance, there's no test to see what gut bacteria you're low in anyways. Okay!

But all you can do is experiment and see.

Maybe take that food out that you eat a lot of and then put it back in later. And if you get the bloating, then you'll be able to know, okay, that's the one take that out.

And then you have to work with a health and wellness practitioner to build up the good gut bacteria that you need.

Then maybe later you'll be able to put that food back in and digest it better.

So yeah, grains can be problematic when it comes to food sensitivities as well as eggs or nuts. And some people can't do dairy products.

So you just want to look at your food journal, which is good to keep if you're having a lot of digestive issues, especially with bloating and to determine what is it that's causing it.

It is just a process of elimination and just bringing it back in after three days and then you'll be able to see. Just do one food at a time though. Not, not too many at once. Cause then you won't know. Right? 

6. Food Combining

You may be eating the foods together in the wrong combination.  It may cause you gas in the meantime.  You can try the layering technique.

Food Combining Plate

You want to look at maybe just eating your grains first and then leave the meat till the end. Or just leave it out altogether, depending if you want to eat it later. Everybody's different, right? 

If you’re eating meat with grains together, that can cause digestive issues because the grains are digested in the mouth and the small intestine and the meat protein is digested in the stomach.

You see that can cause bloating if you're having difficulty with digestion. Some people have a weaker digestion.  In this case you would also eat fruit alone as a rule.

Summary

It may not be very simple to end your bloating problems but you have just read the possible causes to help you identify what you can work on changing:

  1. Drinking too much water with your meal
  2. Salty food
  3. Portion sizes
  4. Insufficient chewing
  5. Food sensitivity
  6. Food combining

Is there one possible cause in the above list that you will try to work on this week?  Let me know in a comment below.

If you are a woman suffering from indigestion and low energy including feeling constipated and bloated then you need this guide!

Get access to my 3 Best Steps to Better Gut Health & Well Being so you can FINALLY start to have better energy, less discomfort, and feel fantastic in your skin and clothes!

Continue Reading Discover Six Ways to Get Rid of Bloating