Happy October! I hope everyone is having a great week! I’ve been focusing on our digestion and how the spleen-pancreas and stomach work together to digest and transform what we eat into usable energy (i.e., qiPronounced chee, is one of the four vital substances that fo..., blood, and fluids – read here and here to review these concepts). Our digestive systems thrive on an intricate balance between extremes. In order for plants to grow and thrive, the earth that nourishes them cannot be too wet or too dry, too hot or too cold. Our digestion works on the same principle. A healthy digestive system has just enough fluid and enzymes to digest properly (it is not too damp/wet or too dry). Our stomachs are the strongest when its internal environment is not too cold or too hot. Like the late summer season and the earth element, our digestion represents being balanced and centered. So what do we do when our digestion goes out of balance? Here are some tips to strengthen and stabilize your digestion.
1) Healthy eating habits = healthy digestion
Our digestive systems become weak with poor eating habits. Eating too quickly, skipping meals, eating too late at night, overeating, eating too many rich or sweetOne of the five tastes in Chinese medicine; it is yang (warm... foods, eating when you are angry or stressed, and eating with people you don’t like, all contribute to poor digestion. If you are guilty of any of these habits, the best way to begin healthier eating habits is to first set regular times of the day to eat, make sure to chew your food enough for easier assimilation, and eat food that is at least moderately well-cooked (not too raw and too overcooked).
2) Eat warm foods (thermal natureThe principle that all foods, when consumed, have an either ... and temperature wise)
Foods that strengthen digestion are generally either warming or neutral in thermal natureThe principle that all foods, when consumed, have an either .... Cold foods and food cold in temperature weaken digestion. The rule of thumb is to choose foods that are not too warmingA substance that increases the body’s temperature by dispe... or too coolingThe property of clearing toxins and reducing internal heat. but in between and balanced in nature. Are you getting the theme here? Balance, balance, balance!!!
The spleen-pancreas doesn’t like the cold. Foods that are cold in temperature (raw and chilled foods) weaken digestion (i.e., cold foods “extinguish [or put out] digestive fire”) requiring more digestive energy to secrete enzymes and absorb nutrients. The raw foodWhole food that is not cooked. People with strong digestio... diet is not for everyone. If your digestion is weak, it’s best to moderately warm/cook food to make digestion easier. Be careful not to overcook as this can leech out nutrients. Also, drinking iced drinks expands the stomach, and if done chronically, will injure the digestive system in the long run.
3) Eat sweetOne of the five tastes in Chinese medicine; it is yang (warm... flavored foods
Foods with sweetOne of the five tastes in Chinese medicine; it is yang (warm... flavor (review The Five Flavors here) strengthen digestion. I am talking about full sweetOne of the five tastes in Chinese medicine; it is yang (warm... (real whole foods) and not empty sweets (e.g, refined foods usually full of sugar like cookies, cake, ice cream, candy, etc). The sweetOne of the five tastes in Chinese medicine; it is yang (warm... flavor is abundant in our foods because it is the core or central food for our bodies and digestion.
- Begin with complex carbohydrates – Carbohydrate rich vegetables include winter squash (pumpkin, butternut, acorn, spaghetti to name a few), carrots, rutabaga, parsnip, turnips, garbanzo beans, black beans, peas, sweetOne of the five tastes in Chinese medicine; it is yang (warm... potato, and yams. Avoid simple carbohydrates such as sugar, refined grains, flour, pasta, and white rice. Simple carbs are the carbs you want to “cut”, as they break down fast in the body, causing blood sugarConcentration of glucose in the blood. spikes. The more complex the carb, the slower it takes the body to breakdown, which helps to stabilize blood sugarConcentration of glucose in the blood..
- Whole grains all have a sweetOne of the five tastes in Chinese medicine; it is yang (warm... flavor. Again, eat grains that are neutral or warmingA substance that increases the body’s temperature by dispe... in thermal natureThe principle that all foods, when consumed, have an either ... such as buckwheat, rice (long grain, short grain, black, brown, or red rice), quinoa, millet, spelt and amaranth.
- Root vegetables are neutral to warmingA substance that increases the body’s temperature by dispe... in nature and very sweetOne of the five tastes in Chinese medicine; it is yang (warm... like beets, carrots, parsnips, yams, sweetOne of the five tastes in Chinese medicine; it is yang (warm... potatoes, and potatoes. Some are also complex carbs also mentioned above.
- Lentils and legumes (all beans and peas included) are sweetOne of the five tastes in Chinese medicine; it is yang (warm... and complex carbohydrates.
- Whole fruit are full sweets with varying degrees of sourOne of the five tastes in Chinese medicine; it is yang (warm... and bitterOne of the five tastes in Chinese medicine. It is yin, coo... (as opposed to fruit juices which tend to be more empty sweetOne of the five tastes in Chinese medicine; it is yang (warm... without intact fiber). Most fruits are more coolingThe property of clearing toxins and reducing internal heat. to neutral in nature. Peaches are slightly more warmingA substance that increases the body’s temperature by dispe.... Berries tend to be sweetOne of the five tastes in Chinese medicine; it is yang (warm... and sourOne of the five tastes in Chinese medicine; it is yang (warm... (which is also good for the liver), while apples are sweetOne of the five tastes in Chinese medicine; it is yang (warm... and slightly sourOne of the five tastes in Chinese medicine; it is yang (warm..., and bananas are sweetOne of the five tastes in Chinese medicine; it is yang (warm....
- Add small amounts of sweeteners and cooked fruits like barley malt, molasses, cherries, and dates to help stimulate digestion.
- Meats, (yes meat!) are sweetOne of the five tastes in Chinese medicine; it is yang (warm... and most have a warmingA substance that increases the body’s temperature by dispe... thermal natureThe principle that all foods, when consumed, have an either .... Use beef chicken, turkey or lamb, with minimal seasoning in soup or congee (rice and water) especially if you are having GI issues (nausea, vomiting, diarrhea). This helps to soothe digestion. Always remember to chew meat more thoroughly to aid digestion. Seafood such as mackerel, tuna, halibut and anchovies are also good sweetOne of the five tastes in Chinese medicine; it is yang (warm... sources of protein.
- Nuts and seeds are all sweetOne of the five tastes in Chinese medicine; it is yang (warm... and neutral to warmingA substance that increases the body’s temperature by dispe... in nature. They are also very good for heart health (review here).
3) Use pungent vegetables and spices moderately in your diet
Add onion, leek, black pepper, ginger, cinnamon, fennel, garlic, and nutmeg in your dishes. The pungentSpicy, one of the five tastes in Chinese medicine; it is yan... veggies all have a warmingA substance that increases the body’s temperature by dispe... thermal natureThe principle that all foods, when consumed, have an either ... that warms the stomach, strengthens digestion, and clears phlegmThick mucus secreted by the respiratory tract lining.. You will see a lot of Chinese restaurants use garlic and ginger with their green vegetable dishes to balance out the cold of the veggies. The key word is use them moderately.
- WarmingA substance that increases the body’s temperature by dispe... pungents include onions, cabbage, brussel sprouts, mustard greens, bell peppers and spices like lavender, rosemary, oregano, basil, tarragon, and sage.
- Some root veggies are neutral pungents like sweetOne of the five tastes in Chinese medicine; it is yang (warm... potato, taro, and turnips.
- Garlic and horseradish are hot so use sparingly as the stomach doesn’t like to be too hot or dry. Limit hot and spicy foods as well.
4) Avoid damp and phlegmThick mucus secreted by the respiratory tract lining. forming foods
As mentioned before too much raw, cold, sweetOne of the five tastes in Chinese medicine; it is yang (warm..., or mucus-forming foods cause dampness. ExcessSigns of general excess: Yang symptoms - person is robust, e... raw foodWhole food that is not cooked. People with strong digestio... including too much raw fruits, veggies, sprouts, and juices can cause a thin, watery mucusA slippery, sticky, thick secretion produced by, and coverin... or dampness. Too much cold food (in temperature) will have a similar effect. Food should normally be room temp or warmer.
Other factors that increase dampness in the body:
- Highly refined/processed or chemically treated foods
- Too many ingredients in a meal (poor food combining)
- Late-night eating and overeating
- Foods that cause dampness and form phlegmThick mucus secreted by the respiratory tract lining. include anything with refined sugar, refined carbohydrates, excessSigns of general excess: Yang symptoms - person is robust, e... gluten, dairy products, cheese, greasy and fried foods. Damp foods cause the digestive system to be sluggish and slow. Too much dampness in the system also affects our minds, causing decreased mental clarity.
Foods that can dry dampness include rye, amaranth, corn, aduki beans, celery, lettuce, pumpkin, scallion, alfalfa, turnip, kolhrabi, white pepper, and raw honey. The one dairy product that will not usually contribute to dampness in the body is raw goat’s milk.
5) Exercise
The digestive system and earth element do not like to be inactive. In fact, inactivity will injure digestion in the long run. Keep active and moving so that your digestion keeps active and moving. Tailor your exercise regimen to fit your needs. Whether you like walking, jogging, swimming, kick-boxing, dancing, yoga, or sports, staying active will ensure your digestion is in good shape!
6) Supplement yourself
One of my must-have daily supplements is an effective pro-biotic to ensure the healthy flora (bacteria) of your digestive system is is not deficient. This is not only important for digestion but your immune health as well. Digestive enzymes may also be necessary for those who tend to have weaker digestive systems. I will focus more on digestive supplements in later posts.
Have a great weekend!
In health and wellness,
Dr Elain
References:
Healing with Whole Foods by Paul Pitchford
The New Whole Foods Encyclopedia by Rebecca Wood