The Stomach

The Stomach

Now that we've made it through the esophagus and into the stomach, the next two blogs will focus on it.  This first article talks about what is supposed to happen in the stomach and the second article discusses the importance of hydrochloric acid and much of the misinformation on that subject.

The stomach is where some serious digestion is supposed to start.  As mentioned it can hold one liter (four cups) comfortably.  It will stretch to hold more, but may struggle to process all of it properly.  The stomach makes hydrochloric acid (HCl) to facilitate the digestion process.  As the stomach stretches to accommodate food, this signals the body to make HCl.  The stomach concentrates the acid to lower its pH below 3.0, ideally getting down to 1.0 to 2.0.  

To protect itself from HCl the stomach makes mucus for its lining.  And here’s a critical point.  HCl does not digest food; it only serves to get the stomach acidic.  Once the stomach is acidic pepsinogen is released.  This makes pepsin which begins protein digestion.  

The stomach also makes what is called intrinsic factor to digest Vitamin B12 and lipase to digest fats.  Also note there is no carbohydrate digestion in the stomach.  If the stomach is not acidic enough pepsinogen will not make pepsin and lipase will not be released.  This means digestion is not occurring!

The acidic nature (and thus HCl production) of the stomach is critical for several other reasons.  Of prime importance is to purify our foods.  HCl will de-activate plant, animal and synthetic hormones and antibiotics from animals.  

Stomach acid kills bacteria and viruses so they cannot get to other parts of our body.  The bacteria H. Pylori turns off the stomach’s ability to make HCl.  It has been recognized as the root cause of stomach ulcers.  This bacteria eats away the stomach’s lining.  Without HCl the body cannot kill the bacteria without additional support. 

HCl is necessary for protein, B12, iron, and calcium absorption.  Protein is the structural basis for our body - our muscles, ligaments, tendons, organs, glands, nails, hair, vital fluids (blood, hormones, neurotransmitters), and enzymes are all protein based.  It builds and repairs all these tissues and cells. 

 

Vitamin B12 is important for many functions.  It is a cofactor for two important enzymes.  One used for the metabolism of methionine, an essential amino acid.  The other aids the production of energy from proteins and fats.  Overall Vitamin B12 supports the nervous system, promotes the maturation of red blood cells (hence the tie to anemia when deficient in B12), and supports bone and joint health.

Iron is critical for the health of our blood.  One-third of our 100 trillion cells are red blood cells!  Iron aids in hemoglobin production, which is critical in the transportation of oxygen around the body.  Oxygen fuels the body and hemoglobin helps get it around!  Iron also supports enzyme formation and function and is part of the enzyme system that produces DNA - the blueprint of the body - so it is critical in growth, reproduction, healing, and immune function.  

Iron is tricky as too little can cause anemia—but too much can lead to atherosclerosis and other cardiovascular problems. Unlike other minerals, excess iron is not excreted from the body. Instead, it’s stored in the tissues, accelerating iron overload indefinitely. 

Calcium is one of the most talked about minerals and for good reason.  It supports strong bone structure, teeth, and muscle tissue, aids in blood clotting function, supports cardiovascular and nerve functions, and helps in normal functioning of many enzymes.   I repeat, without HCl we cannot effectively absorb calcium.  So, if you are taking both antacids and calcium supplements what do you think is happening (or not happening)?

If all is going well, the stomach has begun the process of breaking down the proteins and fats and some key vitamins and minerals are being absorbed.  Next stop is the small intestines.  But before we get there, we’ll explore how digestion can be compromised in the stomach, which of course has significant impact as we continue down the north to south path.

The Esophagus

The Esophagus

We return to our north to south tour of the digestive system.  Next stop after the mouth is the esophagus.  Actually the esophagus is more like a transit point. We do not want anything to stop there!  The esophagus is the passageway from the mouth to the stomach. 

It has upper and lower valves.   The upper valve insures that food goes into the esophagus and not the trachea (which is used for moving the air we breathe into our lungs).  The lower esophageal valve prevents food from coming back up.  This valve can become incompetent and not stay completely shut.  When this occurs you may experience “acid reflux” – the “back up” of “stomach acid.”  

Several factors contribute to the lower esophageal valve becoming incompetent including a nervous system reaction, hormonal control, and pressure from the stomach.  Eating too much food (filling the stomach beyond a reasonable capacity) can press the valve back up.  The capacity of the average stomach is just one liter (approximately four cups).  

Nicotine, caffeine, sugar, and alcohol have also been shown to make the lower valve incompetent. Once the valve has become incompetent you become more susceptible to experiencing acid reflux on a regular basis.  We will discuss acid reflux in much more detail later.

The Importance of Enzymes

I cannot overstate the importance of enzymes to the digestion process.  Simply put, enzymes make stuff happen in the body- basically they keep you alive!  They are proteins that enhance and accelerate chemical reactions in the body.  Since there are many different reactions there are many different enzymes.  The human body has more than 55,000 different enzymes!  With respect to digestion there are two types that are significant.  There are enzymes that are found naturally in real food (food enzymes) and there are enzymes that our body makes to help break down the food we eat (digestive enzymes).

All real food of plant and animal origin contains enzymes.  Each raw, uncooked fruit, vegetable, or meat contains enzymes that will digest the food in which they are contained.  For example, what we commonly consider as “bruising” on fruits is actually enzymes in action eating up the fruit.  There is one small problem with food enzymes.  They are easily destroyed by cooking and processing - generally at temperatures above 115°.  Since most of the food we eat is cooked or processed that means we have become dependent upon our body to produce sufficient enzymes to digest our food.

While in general we should have sufficient enzymes, there are times we may not.  For example, lactose (milk sugar) intolerance is widespread throughout the population.  This is because not all humans make or have sufficient amounts of the enzyme lactase required for digesting lactose. Or sometimes we just plain over-eat and our body is not able to produce all the enzymes required within the time allotted.

The main enzymes made by the body are proteases, amylases, disaccharidases, and lipases.  Another important enzyme is cellulase which the human body does not manufacture.  As you’ll notice, all enzymes end with “ase.”  

Proteases digest proteins.  They begin their work in the stomach.  A protease deficiency can lead to a compromised immune system, fluid retention, constipation, excessive alkaline reserves, and calcium metabolism problems.  As I have written previously, one of the dangers of soy protein is that it actually contains protease inhibitors.  So, while it is sold and marketed as a protein, which it technically is, the body struggles to digest and utilize it due to the fact it cannot be digested.  (Note that fermented soy products such as tempeh and miso are digestible because the protease inhibitor has been broken down by the fermentation process.)  Soy mixed with other proteins will also inhibit their digestion.  When we discuss the stomach there will be additional information relating to the consequences of insufficient protein digestion.

Amylases digest carbohydrates (starches and sugars) and break them down into disaccharides (sucrose, lactose, and maltose).  The disaccharidases further digest these sugars into their simple components called monosaccharides (glucose and fructose).  Carbohydrate digestion begins in the mouth and then resumes in the small intestines.  Excessive consumption of carbohydrates (sugars) can produce a deficiency of disaccharidases.  Some examples of amylase and disaccharidases deficiency include: lactose intolerance causing diarrhea; maltose and sucrose intolerance causing diarrhea and/or constipation; general sugar intolerance leading to asthma and sleep issues.  In addition a variety of mental and emotional imbalances such as depression, mood swings, aggressive behavior, panic attacks, and hyperactivity have been linked with deficiencies of these enzymes.  Of course in reviewing this list one must discern whether it is the actual lack of the enzyme (such as with lactose intolerance) or the overconsumption of carbohydrates/sugars with a resulting supply shortage of enzymes.  Sugar and fructose block Vitamin B metabolism and lack of Vitamin B is also related to the above described mental and emotional issues.

Lipases break down fats.  Fat digestion occurs in the small intestine after the gall bladder secretes bile into the small intestines.  High cholesterol, high triglycerides, high blood pressure, difficulty losing weight, varicose veins, and diabetes may be signs of lipase deficiency.

Cellulase digests soluble fiber such as cellulose found in vegetables.  Ever notice how some raw vegetables may give you gas?  While the raw vegetables do contain some cellulase, it may not be sufficient for your body to digest them.  

Digestive enzymes are available as supplements and I encourage my clients to utilize them for three reasons:  1. Since enzymes are so critical to digestion; 2. Most of the food we eat is cooked and processed; and 3. Most people eat too much and out of balance.  I like to call them “life savers” or insurance for your digestive system.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. He has offices in Thiensville and Glendale, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.

The Mouth - Why Chewing Is Important

The “physical” aspects of digestion begin in the mouth.  Please consider what goes in our mouth is generally a volunteer action!  For the most part we choose what we eat, how many times we chew our food, and the pace (fast/slow) of the eating experience.  Some may argue that digestion begins before we eat as the smells, sounds, and overall environment affect us.  To some extent I’d agree with this.  It is a biological fact that if we are stressed our digestion is adversely impacted.  No reason to digest if you’re running away from a lion or tiger, right? And, if we are in a pleasant environment, calm and relaxed, this will aid our digestion.  Nothing like the smell of grandma’s cooking to get the digestive juices flowing.  But, at the end of the day if we gulp down crappy food we’re going to have digestive issues. And, if we eat crappy food this will ultimately lead to erectile dysfunction.

In our mouth we have our teeth and the salivary glands (of which the parotid is the largest).  Our teeth are very important as they are the first stage in breaking up our food so we can process it.  The more we chew and break up the food, the more surface area there is to be acted upon.  Saliva contains mucus, lysozymes, and amylase.  Believe it or not, we make 1-2 quarts of saliva per day!  Saliva should be alkaline with a pH of 7.4, although it can vary throughout the day.  If you would like to test your saliva you can purchase pH paper.  The most accurate reading is in the morning after waking up. If saliva is acidic (pH < 7) it will interrupt digestion of carbohydrates in mouth. The saliva pH is indicative of general health of the liver.

Mucus is important because it lubricates the food to help it pass through the esophagus.  Lysozymes poke holes in the walls of bacteria which weaken them so they can be taken care of (eliminated) by the stomach. Amylase is an enzyme and it begins the digestion of carbohydrates.  Ever notice how if you have a piece of bread in your mouth for awhile it starts to taste sweet?  This is the carbohydrate breaking down into sugars. It appears the body was designed to handle carbohydrates first.    

So what we do in the mouth is very important.  If we do not chew our food sufficiently more work has to be done in the stomach to break the food down.   Remember – this is a “north to south” process.  How many times to chew?  I’ve heard anywhere from 20-40 chews per mouthful.  The 40 seems a bit stretching it, but 20 seem reasonable. And, the more we chew the more saliva is produced and mixed with the food providing the mucus, lysozymes, and amylase required.  Not enough mucus and the food has a harder time getting to the stomach.  Too few lysozymes and it is more likely for harmful bacteria to survive.  Short on amylase and carbohydrates do not get broken down and begin to ferment in the stomach since their next chance for activity is in the small intestine (but I’m getting ahead of myself). I’m sure you can see how each step has an impact on what takes place next.  If the initial job is not done correctly the next step needs to catch up or make an adjustment.

Digestion - Introduction - The Body Positive

Digestion - Introduction

Our tour of the body begins with the digestive system.  After all, we are what we eat!  What we put into our body provides the fuel our body has to work with in performing all the functions that give us life. And of course one of those functions is getting and maintaining an erection! Without food there is no life.  And without an erection there is no sex! Without strong digestion there is no useable fuel.  What we eat and drink needs to be processed and utilized by the body.  Therefore, when I speak of “digestion” remember it is inclusive of breaking down our food, absorbing our food, utilizing our food, and removing the waste products of the food from the body.  All of these are critical steps in what we term “digestion.”    

Many people suffer from poor digestion (dysbiosis). Do you?  How would you know?  Well, common signs of poor or compromised digestion include heartburn, belching, burping, gas, bloating, cramping, constipation, diarrhea, nausea, and vomiting.  But did you know bad breath, rashes, skin eruptions, acne, allergies, and autoimmune diseases stem from poor digestion as well?  When your digestive issues get serious enough for you to see your doctor you may receive an official medical diagnoses such as: Acid reflux, GERD, Crohn’s, irritable bowel syndrome, colitis, diverticulitis, inflammatory bowel, Celiac, and others.  

When we have “symptoms” this is our body sending us a message.  Something is wrong.  Something is not working as designed.  Our body has over 120 trillion cells, all of which need to be nourished.  Everything we put into our mouth will ultimately have a consequence – either it is nourishing or it is stressful.  One definition of nutrition is an act or process of being nourished.  It is through digestion that we receive our nourishment.

The next big question is: What creates symptoms?  Obviously it is not how our body was originally designed!   As my friends at the IFNH (International Foundation for Nutrition and Health) like to say, “Digestion is a north to south process.” It has several stages and what happens at each phase is greatly influenced by the preceding phase.  The digestive system includes: mouth, pharynx (throat), esophagus, stomach, small intestine, liver, gall bladder, pancreas, large intestine, rectum, and anal canal.  Now we’ll learn what each part does.

Calories – Not Created Equal and Perhaps Not All That Relevant

Many diet and exercise programs are based on us “counting calories” and assuming all calories are created equal.  This goes back to the 1870’s and the scientific finding of the First Law of Thermodynamics.  We learn from Wikipedia, “The first law of thermodynamics states that energy can be transformed, i.e. changed from one form to another, but cannot be created or destroyed. It is usually formulated by stating that the change in the internal energy of a system is equal to the amount of heat supplied to the system, minus the amount of work performed by the system on its surroundings.”  This theory was applied to the human being.  Resulting in the myth that whatever calories we consume through eating we need to burn through activity otherwise these calories will store as fat and we will gain weight.

Also during this period of time scientists were able to assign specific calories to specific foods through the use of a new breakthrough – the bomb calorimeter.  Basically, this device measures heat flow in water from the burning of a specific substance.  The change in temperature in the water is then converted into calories.

So this leads us to the key question.  Does our body really work like a bomb calorimeter? And, are all calories used for energy and therefore the same independent of the food we eat?

As far as a calorimeter goes, I think we can all conclude that our body does not operate that way. But let’s assume that it does.  If so, does it treat all calories equally? While you will see many studies supporting the notion that a calorie is a calorie is a calorie let’s take a logical view of this.  A hardboiled egg has 75 calories.  Approximately one half of a slice of bread or a bagel has 75 calories.  Perhaps one bite of a donut or a piece of cake has 75 calories.  Could it really be that these 75 calories would have the same impact in your body?  I don’t think so and shortly you’ll see why.

Let’s go back to the calorimeter for a minute.  Here’s what was discovered.  Carbohydrates were 4.2 calories per gram and this was rounded down to the familiar 4.0 that we know of today.  Proteins were 5.0 but were rounded down to 4.0 due to some perceived inefficiencies of how they burn.  Fats were 9.2 also rounded down to 9.0.  So, this gives us the numbers that we are all familiar with: 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat.  Simple conclusion – eat too much fat and you get fat.

Well, to start with, the figures are wrong!  Let’s look at fats first.  Different fats have different amounts of associated calories depending upon saturation levels.  Further studies have shown that polyunsaturated fats have 9.1 calories per gram, animal fats range from 6.5 to 8.0 calories per gram, while cocoa butter (the most saturated of fats) has 5.5 calories per gram.  This is significant.  I’ve written previously on the benefits of saturated fat, and yet it is these fats that have been so vilified that actually have less calories than the unsaturated oils we have been told are so healthy!  The true fact is that the more saturated the fat, the fewer calories.

Now let’s look at carbohydrates.  I’ve written many times that to your body carbohydrates equals sugar.  All carbohydrates (both “simple” and “complex”) are broken down into simple sugars.  To do this the body uses a process called hydrolysis.  Basically water is added to a reaction.  This causes total mass to increase which actually creates more calories!  So, simple sugars really do have 4.2 calories per gram, yet starches (the more complex carbohydrates) have 4.44 calories per gram.  Also note that soluble fiber has 2.0 calories per gram.  What does this mean?  We are getting significantly more calories per gram of carbohydrate than we may think.

Now for the grand finale! This whole theory assumes that all calories we consume are used for energy.  This simply is not true.  Protein is used for a variety of body building functions.  In fact very little protein is used for energy.  Therefore, these calories really don’t count.  Think about the Atkins diet. It includes lots of protein, yet people lose weight.  In fact they are told to eat as much as they want and still lose weight.  Next, let’s look at fat.  Fat too is used for other functions besides energy.  So, in reality, only some of these calories truly count.  And here’s the important point – it is only carbohydrates where all the calories count! Many studies have shown that the number of calories is insignificant compared to their composition.  People can gain or lose weight on calories ranging from 1000 to 4000 calories per day.  It is all about how much fat, protein, and carbohydrate were in the diet!

My special thanks to Barry Groves and the Weston Price Foundation for his wonderful presentation sharing these facts.

The Body Positive

Announcing The Body Positive

I have several favorite “nutritional sayings” (as I like to call them) that I use with my clients.  One of these stems from the fact that most of us have no idea how our body works.  How do I know this?  I ask people all the time and I get the same answer.  “I didn’t know that.” So here’s my saying “Unfortunately our body did not come with an Owner’s Manual.”  One of my main objectives in working with any client is education on how the body works and how this relates to our lifestyle.  Over the next year this will be the focus of my writings and postings.  I’m calling this undertaking “The Body Positive” and I hope you’ll join me.  Each post or update will be brief and to the point exploring one particular aspect.  

As I experience every day with my clients, when they know and understand how their body works they make different choices – positive ones leading to improved health and happiness.

I have five simple rules: You are what you eat; you are what you eat eats; you are what you digest; you eat what you are; and balance and moderation.  We’ll be exploring these concepts in conjunction with learning some basic anatomy and physiology of the body.  Think of anatomy as the parts and physiology as what they do.  

We'll begin with digestion in the next post.