Digestion’s Role In The Body

Have you ever heard the saying, “the gut is your second brain?” It might sound a little silly at first, but it’s completely true! After overcoming years of some serious body dysmorphia through a nutrient-dense and nourishing diet, I’m a big believer in the gut-brain connection. I used to have a wild amount of gut problems, on top of dealing with a lot of anxiety. I remember my mom calling me out school frequently because I was always having stomach issues. They did some extensive testing, and could never really get to the root of it. It’s no coincidence that once I started eating a more nutrient-dense diet, it wasn’t just my digestive issues that subsided, my anxiety and body dysmorphia because almost non-existent. How exactly do good digestion and the brain (which controls all of our other systems), work together?

Endocrine Function

The endocrine system produces the necessary hormones that keep our body happy and functioning well. We hear the word, “hormones” almost every day, but what do they actually do? Each set of hormones has a different function, but here are a few things they are responsible for; metabolism and energy balance, our circadian rhythm (sleep-wake cycle), glandular secretion, reproduction, metabolism, moods and behavior, and SO much more (Diamanti-Kandarakis, 2009)!

The digestive and endocrine systems are closely linked. The digestive system helps to regulate and release hormones that help to regulate our physiological processes. Likewise, hormones that are produced by the endocrine system aid in digestion. Hormones that are released during the digestive process include gastric, secretin, and cholecystokinin, all of which help with digestion and nutrient absorption. As you may also remember from my previous blog post, the pancreas (an important part of the endocrine system) plays a key role in blood sugar regulation as it produces insulin. Make sure to eat a variety of whole, nutrient-dense foods that can support the endocrine system; essential fatty acids and b vitamins for reproductive hormones, magnesium for adrenals, and quality protein for thyroid hormones.

Immune System

The immune system is a beautifully complicated system. It is always fighting for us, trying to protect us from pathogens that can hurt us or make us sick. It has three lines of defense; physical barriers, innate immunity, and adaptive immunity. Physical barriers are the first line of defense and include things like saliva, sweat, skin, and gastric juices of the digestive system. Innate immunity can be compared to a security system (NTA, 2022). It does not have a specific immune response to pathogens, but it always ready to respond to foreign invaders, and it determines if it’s good or bad. It also activates adaptive immunity. Adaptive immunity attacks more specific problems, and determines which cells to send out to fight invaders (B cells and T cells). You can think of the physical barriers as locking your doors and windows, innate immune system is like a security system of your house, and adaptive immunity is like the 911 telecommunication that determines what type of service is needed and what forces to send to your house.

The immune system and digestion go hand-in-hand. They work together in many ways. A strong digestive system helps to enable a strong immune system by providing barriers to keep pathogens out, but it also provides an adaptive immune response as well. HCL and pepsin take care of many pathogens before they even get the chance to enter into our intestines. But what happens to ones that survive? They will then run into the Gut-Associated Lymphoid Tissue of the intestines which houses up to 80% of the immune systems cells. Talk about a scary time for the pathogens! These cells secrete many antimicrobial proteins. It is also important to have a healthy gut flora in the large intestine, as this will help to crowd out bad bacterias. What are some things you can do to support your immune system through digestion? Eat a diet rich in antioxidants such as spinach, potatoes, collard greens, and dark chocolate. Help to lower or eliminate stress by meditation, breathing exercises, and striving to live in a more parasympathetic state.

Cardiovascular System

As is a common theme with the bodies various systems, the cardiovascular system is no exception to needing a healthy body to function properly. The cardiovascular system is made up of blood, blood vessels, and the heart.

The heart needs amino acids, which is just one of the reasons that digestion is crucial for good cardiovascular function. Amino acids are made available by properly digested proteins. Calcium is arguably the most important mineral for cardiovascular function, so it’s important to have a good pH in the stomach to make sure that calcium is properly absorbed. It is also important to have good blood sugar regulation and fatty acids because insulin resistance and inflammation can cause cardiovascular complications. Consider adding healthy, essential fatty acids to your diet with things like high-quality fish oil, properly soaked nuts, and cold-pressed oils (Harvard Health Publishing, 2018). Inflammation is also a big contributor to heart disease, so consider focusing on things that help reduce inflammation like regulating blood sugar, exercising regularly, and managing stress.

Detoxification

You may be familiar with the term “detoxification.” You’ve probably heard people discuss juice cleanses and liver detoxes, but did you know that many of the mainstream detox trends can often times cause more harm than good? This is because our body has elimination pathways, and without those pathways being fully open and unblocked, toxins will continue to circulate through the body and continue to circulate with no way out. This is why it’s so important to address the foundations and make sure sure our elimination pathways are open for business before we try to release any more toxin from our bodies.

There are two phases to detoxification; Phase 1 and Phase 2. Phase 1 is a series of enzymatic reactions that uses an enzyme called cytochrome P450 (Hodges & Minich, 2014). This enzymes help convert fat-soluble toxins (think drugs, alcohol, or environmental pollutants) into water-soluble toxins so they can be further metabolized to move in to Phase 2. Phase 2 detoxification is where the now water-soluble toxins conjugate with more water-soluble toxins to help them easier excrete from the body. There are six different pathways in Phase 2 detoxification; glutathione conjugation, sulfating, glucuronidaton, peptide conjugation, acetylation, and methylation. You don’t have to memorize those, but it is important to note that all of these pathways work together to ensure that toxins are effectively eliminated from the body.

Amino acids will help to keep elimination pathways clear. Having good bile production is crucial for making sure toxins in the intestinal tract can be removed. Many things can help with the body’s ability to detox (things like dry brushing, castor oils packs, and sauna sessions), but one of the most important to focus on good digestion to help optimize the detoxification process. It’s crucial to make sure we are eating a diet rich in good fatty acids to make sure fat digestion doesn’t clog the lymphs and liver.

The Nervous System

The nervous system is like a large communication system that transmits signals to and from different parts of the body, and it all begins in the brain. It tells your body how to react, and helps with thinking and feeling. Nerves are what carry messages back and forth from the brain to the muscles and organs. I say it all the time, but being in a parasympathetic (relaxed) state, especially while eating, is important for many functions, but especially digestion. This is because the parasympathetic nervous system is the one that is responsible for digestion!

A study done at John Hopkins Medicine indicates that mood changes caused by the central nervous system could be the result of an irritated digestive system. “Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes” (John Hopkins Press, 2021). Likewise, our nervous system plays a big role in digestion. Maybe you’ve felt that “butterfly” feeling when you get nervous. Usually when we’re nervous, eating is one of the last things on our mind. That’s because being in a parasympathetic state is so important. The food we eat have a direct impact on our brain health. So what are brain-healthy practices that you can start incorporating into your daily life? Try adding more probiotics to your daily food intake. Things like yogurt, kefir, kombucha, and fermented veggies are all really high in good gut probiotics and can help improve brain function. Staying hydrated is also important. Try adding a pinch of high quality sea salt to your water to help your body hold on to important minerals. And of course, eat a diet rich in colors to make sure you’re getting a variety of vitamins and minerals.

So What’s the Takeaway?

We see the consequences of not focusing on the foundations. Maybe these are some things you’ve experienced or are struggling with. Maybe you’re working with a healthcare provider, but would love to start working with someone you can help to support your body through whatever it’s going through. If you’ve tried some of the recommendations, but would love to learn more, reach out to learn more about one-on-one services! It’s never too late to start focusing on the basics!