Digestive Enzymes and Healthy Aging

In this series of blogs based on my new book: "Vibrant Midlife Aging and Wellness" I introduced the "5 keys to healthy aging."

These 5 key health areas need to be optimized if we want to slow the aging process and prevent age-related diseases.

In my last post I discussed that our gut is the foundation of our health, and optimizing its functioning is vital to healthy aging.

Today, I want to discus the importance of having sufficient pancreatic enzymes so that we can adequately digest our foods.

Our small intestine uses pancreatic enzymes  to speed the breakdown of protein, carbs and fats so they can be absorbed through the intestinal lining.

However, aging, stress, and a poor diet can reduce our enzyme production. See chart below.

 Signs of Low Levels of Pancreatic Enzymes

Fatigue, belching, indigestion excessive fullness 1-3 hours after eating	Cramping, pain, soreness on left side under rib cage	Gas or bloating 1-4 hours after eating.
Constipation or diarrhea, fiber causing constipation	Nausea	Stool containing undigested food, or foul smelling, greasy, mucus-like, and poorly formed

The three main categories of pancreatic enzyme are:

• amylase, for carbohydrate breakdown
• proteases that cleave proteins
• lipases that decompose fats

The pancreas secretes these enzymes into the small intestine, but a lack of HCl (see previous post) or depleted beneficial bacteria will lead to a deficiency of digestive enzymes.

You will have the most trouble digesting fats when suffering from an enzyme deficiency and you will have difficulty absorbing the fat soluble vitamins A, D, E and K. 

Low pancreatic enzymes can also contribute to food allergies and irritable bowel syndrome.

Pancreatic Enzyme Support

You can support your pancreatic functioning by eating mineral rich, high fiber foods like leafy greens, seaweed, beans, and avocados.  

Raw foods, and bitter foods like parsley, arugula, and dandelion greens are also recommended.

Fermented vegetables are also high in natural enzymes created by the friendly bacteria, which will support your pancreas.

Additionally, you will need to limit refined carbs (white rice/ bread/crackers/pasta) and sugars.

Stress management is also essential for optimal enzyme production.

*If you experience any of the above symptoms of low pancreatic enzyme production- you can compensate, and relieve your symptoms by taking:

•  Digestive enzyme supplements containing protease, lipase, and amylase.

          Take 350-1,000 mg. before or with each meal.

• Betaine HCL is also recommended for low stomach acidity. (See previous post)
• Taking a high quality mineral supplement can also support your enzyme production.
• It also might be wise to perform pancreatic enzyme lab testing

Well, I hope that this helps you to take your health to the next level, as I mentioned earlier-our gut is the foundation of our health, and is the key to vibrant aging.

My next post will be discussing the importance of beneficial bacteria. It's been suggested that probiotics are the new frontier in health, and are being widely studied for disease prevention, treatment, and overall health maintenance.

To Your Vibrant Health,

Linda

         Disclaimer:  The information provided in this blog is intended for informational purposes, and is not meant to substitute or conflict with the advice from your physician. It is also not meant for pregnant or nursing women. Do not use this information for diagnosis or treatment of any health problems. Please consult with your physician before attempting any practices in this blog.  Information in this blog is general and to the best of my knowledge is true and complete, and is offered with no guarantees on the part of the author. The author disclaims all liability in connection with the use of this blog.

 

If you find this post helpful, please share it with your friends and family.

Optimize Gut Health to Slow the Aging Process

"All disease begins in the gut"   Hippocrates

In this series of blogs based on my new book: "Vibrant Midlife Aging and Wellness: Natural Ways to Slow the Aging Process," I  introduced the:

 

"5 Keys to Healthy Aging."

These 5 key health areas need to be optimized if we want to slow the aging process and prevent disease; otherwise premature aging is more likely to occur.

  

So, here is the first key to high level health and aging:

#1. Optimize Your Gut Health

Leading-edge science now confirms what Hippocrates proclaimed over 2,000 years ago-that "the foundation of our health is in our gut." A well functioning gut is vital for strong  bones, joints, skin, immunity, brain function, mood health, and our vitality.
 
Basically, our overall health depends on a healthy gut. 

Many times we aren’t aware that we have gut issues because we don’t have the typical symptoms of digestive problems like heartburn or reflux, but gastrointestinal issues affect millions of Americans in distant parts of their body in addition to their GI tract.
 
There are eight vital components of gut health

1. Stress Management
2. Nutritious High-fiber Diet
3. Mindful Eating (slow and thorough  chewing)
4. Sufficient Stomach Acid (HCL) levels
5. Sufficient Digestive Enzymes in saliva and intestines.
6. Beneficial gut  bacteria
7. Healthy intestinal lining
8. Daily bowel elimination

Weakening digestion (low stomach acidity) and mal-absorption problems are a very common issue for many of us in middle age.

In fact, it has been suggested that stomach acid declines by half after age 40, and about 50% of individuals over 60 suffer from low stomach acid production. (Low HCL)

This can hinder the digestion and absorption of the nutrients in the foods that we eat.

In addition, undigested food can decay, build up and become food for opportunistic health-impairing microbes.

Without proper HCL, the pancreas and liver will also under-function.

Our digestion and absorption of proteins, minerals, vitamin C, and vitamin B12 can be especially compromised due to impaired HCL output; resulting in nutritional deficiencies.

It’s important to note that if you have a stress-filled life it’s more than likely that you have low acid levels, as stress suppresses stomach acid production.

Stomach Acidity (HCL) Functions

• Breaks down proteins so they can be absorbed. 
• Separates/ionizes minerals from foods so they can be utilized.
• Extracts vitamin B12 from food
• Supports vitamin C absorption
• Kills harmful bacteria that come from our mouth or from our food
• Supports our immunity

 Low Stomach Acidity (HCL) Quiz. We are not what we eat, but what we absorb!

Check symptoms if they occur regularly. One or more checks indicate possible deficiency in stomach acid production.

Excess burping, gas, bloating, and/or heart burn immediately after eating a meal	Undigested food in stool	A feeling of heaviness in the stomach post meal- Food just sits there
Feeling nauseous when taking supplements; Not craving meats due to difficulty in digesting them.	Having intestinal parasites, candida overgrowth or dysbiosis	Indigestion, constipation, diarrhea, or difficult bowel movements
Weak, cracking, spoon shaped and ridged nails	Iron deficiency anemia or low zinc levels	Having multiple food allergies or  sensitivities

One of the most important things that we can do to prevent disease and to sidestep accelerated aging is to ensure that we have sufficient stomach acidity.

There is a very easy home test to determine your stomach acid status utilizing baking soda, water and a timer. It’s a good idea to test yourself from time to time to ensure proper digestion and absorption of your food. I tested myself this morning, and had a positive result. Here is the test:

Home Baking Soda Stomach Acid (HCL) Functional Test

Upon rising, drink ¼ tsp. baking soda with 1 cup water; then time yourself. A loud burp should come up within 1-5 minutes if you have adequate HCL levels. (Due to the reaction between an acid and an alkaline compound)  

If a late burp, or no burp- poor HCL levels are indicated.

*There is a standard dietary supplement known as Betaine HCL with Pepsin that is widely used to support HCL production. It will also help you to reverse your symptoms and to digest and absorb your foods optimally.
 
A very common cause of poor stomach acidity in middle-age is zinc deficiency. Zinc is a vital mineral for all areas of health as it has over 200 functions (enzyme reactions) in our body, and we have an increased need for zinc as we age.

Zinc is required for proper liver functioning and detoxification, and for brain and mood health. Additionally, zinc is needed for good sleep, proper immunity; and thyroid, sex hormone, prostate and skin health. It's also important for prevention of eye diseases and arthritis. Fortunately, you can easily determine your zinc status at home using a natural product known as Zinc Challenge by Designs for Health. See below for more info on this home test.

Note: Individuals with GERD (reflux and indigestion) may have excess stomach acid production, or ill placed acid in the esophagus and will burp immediately. An excess of stomach acid is also not optimal. To test if you have excessive stomach acid production while having reflux symptoms: take 1 tsp. baking soda with 1 cup water; If your GERD is resolved with baking soda- then excessive or ill placed stomach acids are indicated. If it is resolved with 1 tsp. of apple cider vinegar in 1 cup water; it may indicate low stomach acid levels. Test for H. Pylori antibodies when suffering from GERD.

*Another way to determine HCL status is through Lab testing known as the Heidelberg capsule test.

The following chart lists a few tips to increase HCL production:                

For very low HCL stomach acid levels: (flatulence immediately after meals) Take Betaine HCL with Pepsin:  Take 1-4 Betaine HCL capsules before meals. Start with one capsule before your first meal and build up by one capsule until a slight burning sensation is felt, then back-off by one. This should be the optimal dose to support protein digestion. Stomach acid levels may improve with stress management and improved nutrition. Some people need to take 4 capsules, and others only one.

Option one- for mild HCL support: Drink the juice of 1 lemon in 6 oz. of water shortly before meals (stimulates HCL)

Or option two-for mild HCL support: Drink  1 tsp-3 Tbsp. apple cider vinegar with one cup water shortly before meals (stimulates HCL)

Eat bitter foods; such as arugula, dandelion, and parsley 15 min. before eating, to help stimulate stomach acid production, or buy "Swedish Bitters."

Drink home-made bone stock to improve long-term HCL production (glycine-rich)

Avoid drinking liquids with meals, (except lemon or vinegar water) Liquids dilute stomach acids.

To increase “digestive fire”: Drink ginger tea before meals, or eat hot peppers, black pepper and other spicy foods with meals.

To repair acid-secreting cells in the stomach/increase HCL: Drink bone stock. Take supplemental L-glutamine, vitamin B5, zinc, glycine, and DGL-licorice

To prevent gas: Use carminatives: dill, fennel and peppermint with or after your meal.

Avoid chlorinated water, medical x-rays, radiation: they reduce HCL

*Zinc Challenge Taste Test Directions for Determining Zinc Status

No food, drink, or smoking 1 hour before taking the zinc challenge. Take 1 Tbsp. of the liquid Zinc Challenge, and swish it in your mouth for 10 seconds. Observe the flavor.

Four Different Categories of Scores:

Category 1: No flavor at all. Like water. Severe and typical zinc deficiency is present. Greatest need for zinc. Zinc supplementation suggested along with zinc-rich foods.
Category 2: No flavor at the beginning, but later a reaction occurs. Taste described as either “dry,” “fluffy;” like baking soda, or sweet.  Moderate zinc deficiency is present. Some need for zinc. Zinc supplementation suggested, along with zinc-rich foods.
Category 3: A strong, but not necessarily unpleasant flavor is registered immediately, and builds up little by little; minimal zinc deficiency. You can try to build up zinc levels with food alone and by using stress reduction practices. Supplementation can also be of use.
Category 4: An extremely unpleasant flavor is registered immediately. You makes a face immediately, and want to spit it out right away. Good zinc status. Keep doing what you are doing. You are in the minority!
 
Zinc Supplementation: Zinc glycinate, orotate, aspartate, citrate or chelated zinc for best absorption. Take along with a multi-mineral supplement. Don’t take on an empty stomach, as it will cause nausea.
Optimal Daily Dosage: 15-20 mg if mild zinc inefficiency is present.
Therapeutic Dosage if severe or moderate zinc deficiency is present: 30-75 mg/daily.

Take supplements for 2-3 weeks and retest again with the zinc challenge taste test. If your zinc deficiency is more severe, it may take several months before tasting anything. When zinc levels have normalized stop zinc supplementation and continue eating zinc rich foods: oysters, soaked pumpkin seeds, ginger root, lamb, grass-fed beef, liver, egg yolks, and herring.

Well, I hope I have opened your eyes to the importance of gut health and good digestion.  When we ensure optimal stomach acidity and HCL levels we are more likely to age well. My next post will discuss optimizing another element of gut health: enhancing our pancreatic enzyme production.

To Your Vibrant Health,

Linda
 

Disclaimer: The information provided in this blog is intended for informational purposes, and is not meant to substitute or conflict with the advice from your physician. It is also not meant for pregnant or nursing women. Do not use this information for diagnosis or treatment of any health problems. Please consult with your physician before attempting any practices in this blog.  Information in this blog is general and to the best of my knowledge is true and complete, and is offered with no guarantees on the part of the author. The author disclaims all liability in connection with the use of this blog.

If you find this post helpful, please share it with your friends and family.

5 Key Ways to Slow the Aging Process

Most of us have been conditioned to believe that we are “over the hill” after we turn 40, and that we might as well learn to live with low energy, weight gain, aches and pains, and declining health as a normal part of midlife aging.

But, if you are anything like me, you don’t want midlife to keep you from living your life to its fullest, and I am here to tell you that you don’t have to  believe what you were told about aging, or succumb to the above common scenario of premature aging.

Aging, or more importantly "staying young" in many ways is a state of mind; as our true age (our functional age) really doesn't have to correspond with our chronological age. 

So, what is aging exactly? Aging, the breakdown of our cells and body tissues really starts in our 20’s, but can speed up as we hit middle age. (Ages 40-65) Essentially, aging occurs when our body ceases to repair itself.

Fortunately though, there is solid scientific evidence that proves that we can control the rate at which we age.  

There are numerous studies that reveal that people who had a positive attitude about aging, and who took a preventative approach to their health were inclined to be healthier, lived longer, and were able to postpone end-of-life debilitating diseases to a far later date.

On the other hand, we can also unwittingly accelerate our aging if we don’t know what factors can cause premature aging and disease.

So How Well Are You Aging? Take the Test 

Adapted from the Longevity Prescription by Robert Butler. Place a check mark on all current positive nutrition/lifestyle habits and routines. Then count them up.

__ I consume 5 to 10 servings of vegetables daily (leafy and crunchy) 
__ I consume 2-3 servings of fruit daily, (especially berries) 
__ I eat unprocessed fiber-rich starches, such as whole grains, beans,  root/tuber veggies daily

__ I drink at least 8 cups of purified water-based drinks. (Not coffee)

__ I exercise at least 3 times a week. I don’t sit for prolonged periods.

__ I have good digestion. I don’t often experience gas, belching, heartburn, constipation or diarrhea.

__ I am not overweight.

__ I avoid known toxins such as pesticide/chemical laden foods & personal care/household products.

__ I do not smoke.

__ I drink alcohol in moderation. One 1 1/2 oz. drink for a woman or 2 drinks for a man daily.

__ I sleep 7-9 hours per night.

__ I am in a partnership with someone I love, trust, and respect, and share physical intimacies.

__ I am in regular and satisfying contact with children, siblings, and extended family.

__ I maintain active loving friendships, and interact with a wide range of people.

__ I have adequate emotional support

__ I am neither depressed, nor prone to prolonged anxiety.

__ I don’t obsessively relive unhappy times in the past. I have a hopeful attitude.

__ I continue to challenge myself to learn new things.

__ I regularly do something that stretches my mental muscles. (Crossword puzzles, Sudoku, games)

__ I find simple joys in my life that lift my spirit and laugh a good deal.

__ I have stress reduction strategies that I use to reduce anxiety or pressure.

__ I do not harbor old grievances. I accept life’s losses and look to new challenges.

__ I don’t work more than 10 hours on a workday day on a consistent basis.

__ I spend time enjoying a creative hobby or art form.

______ Total Checks/Answer Key: 19 or more checks indicate that you are living a longevity-                          promoting and healthy aging lifestyle.

So How did you do? If you scored well-good for you. If you didn't score well, don't lose heart, the earlier you take the time to reassess your lifestyle and make significant changes, the better your midlife, and senior years will be.  

It's not too late to make major shifts in your health, or to reverse premature age-related declines. 

Declining health and energy levels actually can be a “wake-up-call,” motivating you to take charge of your health and well-being. 

Your body wants to be whole and healthy, and if you give it the opportunity it can begin to come into balance. 

In the upcoming blog posts I will be addressing the 5 Key Health Areas that need to be optimized to achieve a long “health span,” as opposed to simply achieving a long lifespan. 

Enjoying a long vital “health span” also known as “compression of morbidity” is the result of delaying degeneration and chronic illness until as late in life as possible, due to a health-promoting lifestyle.

So what are the 5 Key Areas that we need to optimize to slow the aging process, and prevent disease?

1. Optimize your gut health.
2. Optimize your mindset/stress reduction and sleep
3. Optimize your nutrition
4. Optimize toxin elimination and reduce toxic exposures
5. Optimize physical activity and exercise

The foundation for health lies in your gut; and surprisingly symptoms of poor gut functioning can effect distant areas of your body like your brain functioning, mood, joints, bones, and immunity; even your skin. 

In my next post I will be talking about how to optimize your gut health, and I'll supply a quiz to help you determine how your own gut health is fairing. 

To Your Vibrant Health,

Linda

Disclaimer: The information provided in this blog is intended for informational purposes, and is not meant to substitute or conflict with the advice from your physician. It is also not meant for pregnant or nursing women. Do not use this information for diagnosis or treatment of any health problems. Please consult with your physician before attempting any practices in this blog.  Information in this blog is general and to the best of my knowledge is true and complete, and is offered with no guarantees on the part of the author. The author disclaims all liability in connection with the use of this blog.

If you find this post helpful, please share it with your friends and family.

 

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Natural Ways to Slow the Aging Process

“THE GREATEST WEALTH IS HEALTH.” -Virgil

I completely agree with the above quote, and it’s the reason why I became a nutrition consultant, and why I am starting this series of blogs based on my new book: “Vibrant Midlife Aging and Wellness: Natural Ways to Slow the Aging Process.”  
                                                              
I can tell you that you will find some gems in my blog that you won’t find anywhere else!

Hi, I’m Linda hailing from the San Francisco Bay Area. In case you haven’t heard- I have recently written a really user-friendly book on vibrant aging that is getting rave reviews!

I also have a private practice in nutrition consulting, and am a professional member of the National Association of Nutrition Professionals (NANP).

You will find that I am passionate about inspiring and helping you to achieve all of your health goals.

As we age our nutrient needs increase, and I will teach you how to make every bite count by guiding you on how to choose foods with the highest nutritional and antioxidant values.

In my blogs I will also help you to grow your “health wealth” by sharing:
• Recipes and Meal Planning Ideas
• Herbal, Probiotic and Dietary Supplement Info
• Food, Fitness and Lifestyle How-To Advice
• Functional Health Assessments (quizzes)
• Lab Testing Suggestions for Healthy Aging
• Cutting-Edge Science-Based Health News

You will even discover how to control the rate at which your physical appearance and skin age!

If you read my posts often and apply my advice- you will begin to see and feel dramatic improvements in your energy levels, body composition, mood, memory, pain levels and health symptoms.  

Likewise, by learning how to boost your defenses-

You will slash your risk for age-related diseases such as: heart disease, cancer, Alzheimer’s, diabetes, arthritis, and osteoporosis etc.

You might even find that you feel and look a bit more sexy and youthful!

But really--my end goal is to inspire and motivate you to take control of your health, so that you can maintain or even regain vitality and well-being.

No matter what your age!

After much study and research on aging and health, I have discovered that there are 5 Key Areas of Health that need to be optimized to slow the aging process and to prevent disease.

I also have observed that if any one health area is lacking in your lifestyle, accelerated aging is more likely to occur.

Well, this is just a brief introduction to my blog, and in the upcoming posts I will be writing further about what these 5 Key Areas of Health are in more detail, and ways to optimize them.

I hope that you will enjoy the many posts from me.

I think this will be all for now. Don’t forget to bookmark this blog (Ctrl+D) so you can come back for more inspiration and news on Vibrant Midlife Aging and Wellness, and Natural Ways to Slow the Aging Process.

To Your Vibrant Health,
Linda

Disclaimer: The information provided in this blog is intended for informational purposes, and is not meant to substitute or conflict with the advice from your physician. It is also not meant for pregnant or nursing women. Do not use this information for diagnosis or treatment of any health problems. Please consult with your physician before attempting any practices in this blog.  Information in this blog is general and to the best of my knowledge is true and complete, and is offered with no guarantees on the part of the author. The author disclaims all liability in connection with the use of this blog.

If you find this information useful, please share it with friends and family.