Newsletter #29

November 22, 2002

Healthy Digestion For The Holidays

Tips To Soothe The Savage Stomach

By CJ Puotinen

cookies, and cakes--and don't forget the egg-nog. No wonder the holidays may

be best remembered for indigestion. But it doesn't have to be that way. This

year say good-bye to holiday belching, bloating, abdominal pain, heartburn,

constipation, diarrhea, nausea, and other symptoms of indigestion. The secret

is in the planning.

WHAT ARE YOU DRINKING?

Cocktails, wine, beer, champagne, and hot buttered rum help make events festive.

But even though they're liquid, all may contribute to dehydration. Colas, teas, and

coffee also may be dehydrating, especially for people whose systems are not used

to such beverages. Ever since F. Batmanghelidj, MD, published Your Body's

Many Cries for Water, a number of physicians and health experts have acknowled-

ged the importance of drinking sufficient quantities of water every day, especially

when it comes to digestion.

"Dyspeptic pain," says Dr. Batmanghelidj, "is a thirst signal that can occur in

the very young as well as in older people." He has treated thousands of patients

for mild to severe indigestion and heartburn using water alone: typically one to

three 8-ounce glasses of plain, room-temperature water at 15-minute or hourly

intervals. In most cases, he reports, the pain disappears soon after drinking.

Because liquids consumed with food dilute stomach acid and digestive enzymes,

many experts recommend going easy on the water at mealtime. For best results,

stay hydrated throughout the day by drinking to relieve thirst between meals, then

drink extra water an hour or so before eating.

ANTACIDS AREN'T THE ANSWER

Holiday overindulgence boosts the sale of antacids. However, despite all the ads that

focus on acid indigestion, excess acid is seldom the real problem. As we age, our

production of hydrochloric acid (HCI) declines. By the time we reach middle age,

most Americans are suffering not from too much stomach acid but too little.

Neutralizing acid that's already in sufficient further slows the digestive process.

It also leads to poor absorption of nutrients, adversely affects the intestines' beneficial

bacteria, and even promotes the growth of harmful bacteria. Lab tests can determine

your body's HCI production, or you can try this simple test at home. At any meal

containing protein, take a tablespoon of lemon juice or apple cider vinegar. If you

feel more comfortable (because symptoms of indigestion diminish or don't occur),

you probably have insufficient stomach acid and would benefit from a supplement

containing betaine hydrochloride. (If you feel worse, you're part of the small per-

centage that truly does have excess stomach acid.)

START WITH NATURAL SOLUTIONS

Enzymes are protein-based substances that bind with chemicals in the body and act as

catalysts, speeding the rate of biological reactions. They occur in all fresh, raw foods.

But because cooking and high-temperature processing destroy enzymes, the modern

American diet is deficient in these essential digestive aids.

One way to replace missing enzymes (at least partially) is with supplements. Some

contain a single enzyme, such as lactase, which digests lactose, the sugar in milk. You

probably know someone who takes lactase for lactose intolerance. Others contain

multiple enzymes, such as protease, which helps digest protein; amylase, an enzyme

found in saliva that breaks down carbohydrates; and lipase, which breaks down fats.

Some supplements contain additional ingredients, including ox bile or HCI, to assist

the digestive process further. Follow label directions, since some digestive aids

should be taken before meals, while others are taken with food or after eating.

Acidophilus and other probiotic supplements help replenish beneficial bacteria

and improve digestion. They are best accompanied by "prebiotic" foods or supple-

ments. Fructooligosaccharides (FOS), naturally occurring prebiotic sugars, are found

in Jerusalem artichokes, onions, sweet whey, and in supplement form. These prebiotics

feed beneficial bacteria and help them reproduce, which, in turn, helps you stave off

holiday indigestion.

USE DIGESTIVE HERBS

One herb for the holidays is aloe vera. Taken as a daily a tonic (1/4 cup on an empty

Stomach morning and night), food-grade aloe vera juice helps prevent heartburn and

Other symptoms of indigestion. It can also be taken after meals to reduce discomfort.

Bitter herbs have been used for millennia to improve digestion. Taken before or at

the beginning of a meal, they stimulate the entire digestive system. Tonic bitters, like

gentian root and blessed thistle, are the sharpest tasting and have an immediate effect

on digestion. Aromatic bitters (angelica root, myrrh gum, and peppermint) are more

fragrant and contain volatile oils that relieve gas. Hot bitters, like ginger root and

horseradish, stimulate circulation in the stomach, intestines, and throughout the body.

bitter herbs are essential ingredients in European aperitifs as well as in Swedish

bitters and other "bitter" extracts available in natural products stores.

Whole anise seeds, traditionally served after meals in Indian restaurants, help sweeten

a sour stomach. Simply chew and swallow. Alternatively, sprinkle freshly ground seeds

on food, or brew anise seed tea (1 tsp crushed seeds per cup of hot water) and sip

slowly. German chamomile, fennel, fenugreek, catnip, and peppermint are all traditional

teas for indigestion.

In recent years, artichoke leaf (long used in Europe to relieve indigestion) has become

more popular in America. Artichoke leaf extract helps to treat diarrhea, intestinal spasms,

and gas, and it stimulates bile production, which increases digestive activity.

Licorice root relieves gastrointestinal pain so well that its extracts are sold in health

food stores for relief of indigestion and heartburn. Look for products containing DGL,

which stands for deglycyrrizinated licorice. The components of licorice that can cause

fluid retention and increase blood pressure have been removed from DGL. In addition,

this extract does not suppress or neutralize stomach acid the way conventional antacids do.

To help prevent indigestion at parties

small-servings theme at the party

3. Remind yourself to eat slowly. Chew with your mouth closed to avoid swallowing air,

which is another common cause of digestive dicomfort.

4. Avoid foods you know you're sensitive to. Experiment with digestive supplements,

bitters, and herbal teas before the holidays so you'll know which work best for you.

5. Smoking, caffeine, and alcohol all contribute to indigestion. Try to eliminate or

reduce your consumption.

6. When attending a catered party, Rebecca Ephraim, RD, CCN, suggests calling ahead to

will have special requests," she says. Even if a full replacement isn't possible, ask that

sauces be served on the side.

7. Start with sparkling water instead of a cocktail and select raw vegetables, smoked salmon,

fresh shrimp, and nuts over less digestible foods like deep-fried hot dogs wrapped in bacon

or processed cheese spreads. "Keep it simple," Ephraim says, "and remember that the less

processed the food, the fewer antagonizing ingredients it will contain."

8. Holiday feasts can make you drowsy, but lying down after eating a large dinner can cause

upright for at least 2 hours after finishing dessert.

SELECTED SOURCES

• Alternative Medicine: The Definitive Guide ed. By Larry Trivieri, Jr., and John W. Anderson
• "Artichoke Leaf Extract Treats Irritable Bowel Syndrome" by Christina Chase, MS, RD
• Prescription for Nutritional Healing by Phyllis A. Balch, CNC, and James Balch, MD
• "The Surprising Herb that Helps Heal Wounds, Eczema, and IBS" by Kerry Bone
• Why Stomach Acid Is Good for You by Jonathan V. Wright, MD, and Lane Lenard, PhD

GAIL F. McINTYRE M.D.

SCHEDULE AN APPOINTMENT TODAY FOR A PRE-HOLIDAY CHECK UP!

NOVEMBER 11 THRU DECEMBER 11

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O special requests,