Photo by Kevin Lallier.

Gluten sensitivity affects one third of the American population. These are people who have mild to moderate symptoms from eating the proteins found in wheat and other grains. Celiac Disease, the most extreme form of gluten sensitivity, affects 1% of the population. A recent study showed that people who are gluten sensitive and have been properly diagnosed could save 30% in their health care costs. Sadly, 99% of people with this condition are not aware of it. Understanding and treating the root cause of disease will save money in frequent trips to the doctor and unnecessary medications. It will also set you on a path to wellness.

You don’t have to have full-blown Celiac’s to have major health consequences from eating gluten. Last year, a large study showed increased death due to heart disease and cancers in people with gluten sensitivity. The numbers are shocking. For people with gluten sensitivity the risk of death was increased by 35%. For Celiacs and people with active inflammation in the gut the risk jumps to 72%. How can eating a seemingly wholesome food cause so much disease? To understand this, we need to understand how the digestive system interacts with the immune system:

Gut physiology
The intestines are where things are permitted into the bloodstream. Food, broken down into its nutrients is absorbed from the tube into the blood. This is a dangerous proposition. There could be bacteria or parasites or poisons in the things we eat. The immune system has outposts along this border and monitors the particles that are absorbed and mounts an immune response when dangerous substances are detected.

When activated, the immune system fights infections. Sometimes, an activated immune system will respond to food as if it’s a dangerous invader. Your genetics make you more or less vulnerable to certain food sensitivities. Genetics alone don’t determine whether or not you’ll be sensitive to gluten or other foods. There is often a triggering set of circumstances like an infection or nutrient deficiency that sets the immune system in motion.

Leaky gut
In the process of responding to dangerous bacteria, viruses, parasites or yeast, the immune response can destroy healthy tissue. The lining of the intestines will become red and inflamed and the barrier function is lost. Larger and larger particles are allowed into the bloodstream. Waste material can enter the bloodstream and cause symptoms all over the body: headaches, skin rashes, joint pain.

Triggering other food sensitivities
Over time, the constant activated immune response and leaky gut can cause new food sensitivities. I’ve seen it many times where people avoid what they know they’re reacting to, feel better for a short time, then start reacting to all the new foods they’re eating and their diet gets more and more restricted and the overall heath takes a downward spiral. Unless the barrier function in the digestive system is intact, healing cannot take place.

Some problems and sensitivities can resolve with the removal of the main food offender and time. For most people, though, the cause of digestive disease has not been identified and treated and they will need more thorough investigation and advanced healing protocols. It’s important to have support and an expert to help guide this process. The specifics need to be tailored to the individual.

Addressing the root cause of disease
Diseases caused by gluten sensitivity are completely curable. Some diseases like anemia and osteoporosis are obviously related to malabsorption. Some diseases like Lupus and Multiple Sclerosis involve a complex interplay of the immune system. Others involve an even more complex cascade of hormones and neurotransmitters. Gluten sensitivity is a condition that can affect any system in the body. Instead of managing and treating various conditions individually, directing efforts and resources to the root cause of the problem can allow for optimal wellness.

Safe foods:

• Buckwheat
• Rice
• Corn
• Quinoa
• Millet
• Amaranth
• Potatoes
• Gluten-free oats
• Garbanzo flour
• Tapioca
• Teff

Author and resident gluten-free living expert Dr. Misty White is in private practice in Milwaukie, Oregon at Northwest Natural Medicine. She is also an adjunct clinical faculty member, training the physicians of the future at the National College of Natural Medicine.

Photo by Perfecto Insecto.

A lot of people are embarrassed to talk about constipation but hey, it happens to be one of the most common gastrointestinal complaints in the country. More than 4 million Americans experience frequent constipation and most of them are adult women.

Your diet plays a huge role in your digestive movements but if you don’t exercise regularly even with an excellent diet, you may still be predisposed to constipation. Here are some very simple but effective exercises that focus on your abdomen to help prevent or treat constipation. Remember, constipation is not a disease, but a mere symptom. It can easily be treated naturally. If you have a chronic case, don’t be shy, talk about it with your physician!

The best time to do these exercises is at least one hour after a full meal. This gives you the perfect amount of energy to engage in a physical activity and at the same time help the blood circulate in the areas of digestion: your stomach and intestines.

• Walking. A regular (no pun intended!) walk of at least 20 minutes a day can help you achieve optimal digestive movement. Once you’ve become more active and fit, try jogging or getting into a 45-minute aerobic program. By helping increase your breathing and heart rate, you also help naturally stimulate the contraction of your intestines.
• Yoga. There are many yoga poses that promote healthy digestion. The Cat/Cow Pose is very easy to follow and a great yoga routine that focuses on the stomach area. It provides a gentle massage to the belly organs and also great in aiding lower back pain, which is also a symptom of constipation. For pregnant women, follow this Cat/Cow Pose variation and read more on why prenatal yoga is awesome.
• Hula Hoop. Who would’ve thought that a fun childhood activity such as the hula hoop could be healthy and even help prevent indigestion? Hula hoop exercises actually help stimulate acupressure points in the abdomen and strengthens the intestines. There’s a wide variety of hula hoops in the market that are exclusively for work out programs. Go to your neighborhood sports store and ask about “weighted hula hoops.”
• Abdominal massage. During your next appointment with your massage therapist, tell him/her to focus on your abdomen. If you’re too busy, you can always do it on your own while laying down or in the shower. Use oil or soap to lubricate the stomach area. Start on the right side near your appendix with gentle, circular motions (apply more pressure in subsequent days). Move upward toward your rib cage and massage diagonally down and towards the left side until you reach your belly button. Massage diagonally upward until you reach the other side of your rib cage. Finally, massage down toward your groin until your leg crease. Do this routine for 3-5 minutes each day (Source).

Remember: eat right and exercise too. Happy digesting!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by Sjdunphy.

Sunday dinners with my Italian-American family always included aunts, great aunts, countless cousins and my grandmother, yelling from the stove while stirring her sauce. We gathered around her table, feasting for hours on the generous servings she produced from the kitchen. While my grandmother’s cooking will always hold a special place in my stomach, it’s also been known to leave me with what us Italians called agita, or heartburn. As I grew older, I learned a few tricks to keep enjoying grandma’s cooking!

How we eat

“Mangia bene, vivi felice” as my grandmother would say! Eat well, live happy!

We learned from Dr. Gibran that the environment in which we eat shapes how our bodies will react to what we put in them. Enjoying our meals in a relaxed, slow paced manner is just what our digestive organs love! When we engage in irregular eating patterns, or rushed meals, it throws off homeostasis and creates intestinal ruckus.

A few tricks to keep eating what you love

• Consider the Japanese style of eating, Hari Hachi Bu, where folks eat only until they’re 80 % full. Smaller portions will ensure your ability to absorb the highest nutritional value possible without your digestive system doing much work.
• Eat smaller, more frequent meals to spark metabolism and keep you feeling energetic all day long. This style of eating balances the glycemic index, significantly decreasing your chances of developing diabetes. Still having trouble with portion control? Trick your brain into thinking you’re eating more by cutting your food into tiny pieces. Display your colorful veggies fanned or spread out around the plate to create an effect of abundance. You’ll still consume a healthy portion and feel satisfied.
• Add a little extra fiber to increase intestinal mobility. Lentils, beans, green leafy veggies, nuts, and seeds are great choices to get you started. Just remember: for about every 5 grams of fiber you add, follow up with about 8 ounces of fluid to keep from feeling full and bloated.
• Relax and focus on the food before you rather than activity around you. Enjoy the experience of eating and savor the taste.

Still need extra help? Digestive enzymes

Digestive enzymes are special enzymes that allow us to absorb nutrients while eliminating the waste components from our food. The common modern diet can be stressful, calling upon higher than usual amounts of digestive enzymes to be secreted. Eventually, the pancreas (responsible for enzyme secretion) becomes fatigued, needing our help. Supplementing with digestive enzymes can alleviate intestinal sluggishness and help common complaints such as heartburn, GERD, bloating, and belching. Ask your naturopathic physician or Chinese medical provider to suggest one that fits your digestion.

Want to eat your enzymes? Try adding the following to your diet

• Spices: ginger, cinnamon, spearmint, garlic, and peppermint
• Fruits and veggies: pineapple, papaya, Chinese dates, seaweed and rhubarb

On the go remedies

Need a quick natural way to safely settle your stomach on the go? Keep my favorite, personally tested remedies on you at all times!

• Nux Vomica: homeopathic remedy used for overeating or drinking. Great for belching, bloating, nausea and vomiting
• Alka-Seltzer Gold: this alkaline combo of sodium bi-carbonate, citric acid, and potassium bi-carbonate quickly alleviates bloating and that all too cloudy feeling described as the ‘food coma.’ Great if you’ve accidentally eaten something you’re sensitive or allergic to
• Ginger, peppermint and cinnamon tea: boil water, add herbs and sip. Voila, your cramping stomach will begin settling in minutes

Probiotics, the army in the digestive system

You’ve all heard of beneficial bacteria, sometimes referred to as healthy intestinal flora. These healthy bacteria, probiotics, are the infantry soldiers of your digestive army. Their job is to maintain order and keep harmful bacteria and other invaders from permeating the digestive lining.

If our healthy levels of bacteria have been diminished, invaders are now allowed to freely pass through the digestive walls. This possibly creates GI disturbance, weakened immunity, and a pre-disposition to other diseases. If beneficial bacteria are allowed to thrive, the digestive lining will remain protected from invaders and prevent unwanted illness.

Proper digestion

• Reduces risk for several types of cancers including stomach, pancreatic and colon
• Promotes proper hormone production and regulation
• Balances the glycemic index allowing for healthy weight maintenance
• Increases nutrient absorption to enhance health and prevent disease
• Reduces and eliminates reflux issues, indigestion, gas bloating
• Reduces auto-immune issues and chronic fatigue related issues
• Reduces overt signs and symptoms of clinical depression and anxiety
• Reduces the appearance of cellulite!

Great digestion is your meal ticket to optimal overall wellness!

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by rachylmcdowell.

Do you have a leaky gut? Learn the multiple causes of leaky gut syndrome and how to test for it.  Understand how your GI system works and if your digestive problems are due to leaky gut with Dr. Igor Schwartzman.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by geoftheref.

Don’t waste time with the process of elimination! Let Dr. Kassam introduce you to the five major organs of elimination and find out how you can optimize their functions with simple lifestyle choices.

Dr. Natasha Kassam is dedicated to facilitating the healing and wellbeing of her patients. Her passion is cardiovasular and pulmonary medicine. She practices at Bloom Natural Healthcare in NE Portland Oregon and is the host of askdrkassam.com.