The digestive system plays a pivotal role in nutrient absorption and utilization, directly impacting hormonal balance. Digestion simply defined is the mechanical and chemical breakdown of food. The goal of digestion is to reduce food to molecules so small that they can be absorbed by being passed into the blood and lymph systems and utilized by our cells. Poor digestion can lead to nutrient deficiencies, hindering the body’s ability to produce and regulate hormones effectively.
Digestion is a north to south process meaning that it starts at the top, or the north end of our body, and then food passes downward, or south, through our digestive system eventually to be excreted.
Every cell that makes up every tissue that makes up every organ depends on the body’s Digestive System to provide the nutrients it needs to keep functioning.
– Nutritional Therapy Association, Inc 2016
The Brain Where It All Begins – Digestion actually begins in the brain. Whether we receive hunger pains, smell food cooking, or simply start thinking about an upcoming meal, it triggers the salivary glands to start producing saliva. As we chew, saliva starts breaking down the carbohydrates in the bite of food and moistens the food. The digestion of carbohydrates, influences blood sugar levels and, consequently, stimulates insulin production. Consistently high blood sugar levels can lead to insulin resistance, disrupting hormonal balance. As we chew, we physically breakdown food into smaller parts. Ideally, food needs to be completely broken down to a point where it forms bolus, a small round mass of thoroughly chewed food, before we swallow it. Often this is the first breakdown in digestion due to the fact that many people do not chew their food well and swallow larger pieces of food that are difficult for the body to break down later in the digestive process. Practice chewing each bite 20 to 30 times before swallowing and make sure to sit and eat in a relaxed state verses being in fight or flight mode which can also inhibit the release of enzymes needed for digestion.
Stomach – The next phase of digestion is the stomach. As we swallow our food it passes through the esophagus to our stomach. The stomach continues to mechanically move back and forth breaking down the food even more. Gastric juices including hydrochloric acid, mucous, and pepsin are released from the mucosal lining of the stomach to chemically breakdown our food. Hydrochloric acid (HCL) and pepsin breakdown protein in to smaller amino acids. Protein from meat, fish, poultry, beans and legumes contain 21 amino acids that build muscle, boost your immune system, provide energy, make hormones and create brain chemicals called neurotransmitters. Mucous protects the lining of our stomach from the heightened levels of HCL. Often people think that they have indigestion because they have too much stomach acid or HCL. In fact, indigestion or heartburn is a result from either not enough HCL being produced or food being swallowed without being well-chewed allowing the food to sit too long in the stomach before being passed along to the small intestine. Another factor can be overeating to a point that food combined with stomach acid is able to push back up into the esophagus creating a burning sensation. To optimize levels of HCL and pepsin and fully digest food before it moves to the next phase, make sure to chew food thoroughly and don’t overeat to the point of feeling overly full. Eating something sour or bitter 20 minutes or so before your meal will help stimulate the chemicals needed to further breakdown food. If HCL production levels are low, it is sometimes recommended to take an HCL supplement for a short period, generally up to 30 days, until the body’s ability to naturally produce enough has resumed.
Liver & Gallbladder – Once the food is fully broken down in the stomach it is moved through the top of the intestinal system or duodenum. At this point, bile is released to break down the fats in the meal you’ve eaten. These fats will be utilized for many functions including aiding in the absorption of fat-soluble vitamins and minerals and supporting the production of various hormones. Bile is created by the liver and stored in the gallbladder. People who have had their gallbladder removed will still have bile production from the liver but without the gallbladder it’s difficult to have enough stored to digest the essential fatty acids. If you have had your gallbladder removed its essential to continue eating healthy fats and supplement with bile salts to prevent deficiency of fatty acids and fat-soluble vitamins and minerals. The liver is responsible for metabolizing hormones and detoxifying the body. A healthy liver function is crucial for hormonal balance. Consuming foods that support liver health, such as cruciferous vegetables and fruits that contain anti-oxidants, can aid in hormonal regulation.
Note: Often people who have had their gallbladder removed are advised to avoid dietary fat. Healthy fats are essential for hormone production, utilization of fat-soluble vitamins and overall health. It is imperative to consume healthy fats and to utilize bile salts to protect your health.
The Small Intestine – By the time the food leaves the duodenum, it is 90% digested. As it passes through the small intestine millions of villi and microvilli absorb the nutrient molecules into the blood stream where they can be carried to the cells that need them throughout the body. If the villi have been damaged as can be the case with celiac disease, nutrients absorption is greatly reduced causing malnutrition. The best protection is to avoid foods containing gluten and anti-nutrients and consume a nutrient-dense, real food diet.
The gut microbiota, located in the intestines, is composed of trillions of microorganisms, which play a crucial role in digestion and nutrient absorption. An imbalance in gut bacteria can lead to inflammation and affect hormonal signaling. Consuming probiotic-rich foods like yogurt and fermented vegetables can promote a healthy gut microbiome.
Large Intestine – The large intestine or colon is the last passage before the digested food exits the body. In this phase the remaining water is removed and recycled. It uses the last bit of waste material to nourish the colon cells, it captures any lost nutrients that are still available and with the help of the bowel flora converts them to vitamins K, B1, B2, B12, and butyric acid. Butyric acid, also known as butyrate, plays a key role in promoting healthy brain function and protecting the nervous system. While butyrate is made in the large intestine it is also available from butter and cheese. Butyrate is beneficial for several pathways that are linked to neurodegenerative diseases including Parkinson’s and Alzheimer’s. Eating butter just might protect you from memory loss and neurodegenerative issues.
Achieving and maintaining hormonal balance is a multifaceted process that involves proper nutrition and optimal digestion. By incorporating nutrient-rich foods, supporting digestion and gut health, and making mindful dietary choices, we can positively impact our hormonal well-being. Remember, small changes in lifestyle and dietary habits can contribute significantly to hormonal harmony, supporting overall health and vitality.
