The 5Rs in improving digestive health
Diarrhoea, constipation, acidity, bloating, pain, inflammation and discomfort, if you’re experiencing some kind of digestive issues over a prolonged period then it is essential to your overall health to bring it back into balance. Ongoing digestive problems will always have a knock on affect to some other area of your health. You can read more about this in my blog; Is your digestion affecting your overall health?
When I work with my client I like to work in four different areas to improve health, physically, emotionally and mentally in a holistic way
They are:
WEED: Take out what is not needed or harmful to the body.
SEED: Put in what is needed or missing.
NOURISH: Include foods for a balanced, healthy diet and include foods that strengthen areas in need.
NURTURE: Advice and naturopathic techniques to take care of your wellbeing
These areas include the well studied 5 Rs to improving your digestive health.
The 5 Rs are:
1 REMOVE
2 REPLACE
3 REINOCULATE
4 REPAIR
5 REBALANCE
1 REMOVE
Is there something you might be eating that could be irritating the bowel?
You could keep a food diary to see if there is a pattern. An elimination diet can help to pin point what this might be. The usual culprits could be; dairy, gluten, coffee, sugar, fructose, red meat, eggs, lots of dry foods, high fat foods, or even garlic or onions. Or more than one of these.
Whether or not you have a sensitivity to gluten or dairy, eliminating these temporarily, can help improve bowel function. Removing gluten can support the repair of the gut barrier and removing dairy optimises good gut bacteria to flourish.
What's going on in your microbiome?
This is where all your good bacteria live happily breaking food down, taking all the good nutrients out and separating them from toxins. You need these bacteria buddies to digest efficiently. Having a bout of sickness or diarrhoea can affect the microbiome, as can taking a course of antibiotics which not only kill off nasty bacteria but will also kill off good bacteria too. Excessive exercising and stress can also affect the microbiome
Looking after your microbiome, where all your good bacteria should be thriving, should be as essential to your health as exercising.
Is there signs of yeast overgrowth?
Do you have any signs of fungal overgrowth outside the body? Fungal infections on skin; itchy rashes, athelete’s foot or fungal nail infections or suffer with reoccurring cystitis or thrush? Have a look at your tongue in the mirror especially first thing in the morning. Is there a thick white coating over the tongue? This is a sign of candida overgrowth.
Candida overgrowth can cause many digestive issues but can also make you feel miserable, crave sugar like its water, prevent you from losing weight, affect hormone balance and increase inflammation in the body. Candida can be tricky to treat and tends to need a many faceted approach to clear it for good. Changes to the diet are necessary as well as improving good gut flora, and using a range of natural antimicrobial treatments. Read more about it here
If you think you might have Candida overgrowth then why not try a simple test that I talk about in my blog. This test you can do at home and if you think the results suggest you have some issues that need support then book a consultation and I can advise you how to clear candida and improve and rebalance your microbiome.
2 REPLACE
Bloating, pain and gas or very loose slippery stools are all signs that digestive enzyme production is low.
You can also support digestive function through diet by including foods that contain natural digestive enzymes.
Fermented foods such as kefir, kombucha and saukraut are rich in natural good probiotics which will improve digestive imbalance. But if you suffer with high histamine levels or suspected candida it's best to avoid fermented foods.
Pineapple contains bromelain which aids digestion and improves protein metabolism.
Papaya contains papain which help digest protein and can help with bloating and constipation.
Mangoes contain amylase which help break down glucose.
Bananas contain amylase and can help to break down complex carbohydrates.
Avocados can help to digest fat as they contain lipase.
It is essential to correct any vitamin or mineral imbalance to improve digestive health.
You might want to consider further testing to see if you have an underlying deficiency that is affecting your digestive health.
3 REINOCULATE
Increasing the good bacteria in you digestive tract is necessary to improve digestive function.
There are a number of different strains that are helpful for particular digestive imbalances but it's essential in investing in a good quality product that has plenty of live bacteria. The bacteria needs to bypass the stomach acid which can destroy the bacteria so finding a product that has been tested and proven to reach the small and large intestine is beneficial.
You also need to feed this good bacteria to help it to flourish so your diet should be:
High in fibre
Rich in antioxidants and polyphenols
Avoid sugar and yeast which will feed the bad bacteria.
Keep well hydrated
4 REPAIR
If there are signs of leaky gut or damage to the intestinal wall then it's necessary to support the repair of the gut wall.
If there is inflammation in the gut then this needs to be treated too. There are a number of natural aids as well as some vitamins and minerals that support the healing of the gut wall and soothe mucosal membranes. Finding out what you need, and getting the right one for you, is essential. If you think you need support with this then book a consultation and start supporting and healing your gut health.
5 REBALANCE
Supporting optimal bowel function is necessary.
Keep hydrated.
Eat a fibre rich diet and variety is key.
Find ways to de-stress, relax and unwind - try meditation, yoga, breathwork, tai chi etc.
There are a number of yoga stretches that can strengthen the digestive system.
Oxygenation and breathwork can help to regulate the bowel.
Improve bad eating habits. Eat regular meals and reduce processed foods, high sodium foods, high sugar foods, and don't rush eating.
Chewing your food well stimulates digestive enzyme production.
Reflexology has been proven beneficial at improving bowel function.