Do not underestimate the power of healthy digestion on your overall health. Hippocrates said, “All disease begins in the gut.” You may or may not believe that, but it is true that if you are not digesting your food, then your body is not getting the nutrients it needs to function. Digestion is a complex process that is essential to good health. When something goes wrong, you fail to absorb the nutrients you need. Everything from minerals, vitamins, fats, protein and carbohydrates are vital to keep your body working properly.

Digestion actually starts before you put any food in your mouth. Your mind has a powerful influence on initiating digestion. Just close your eyes for a moment and imagine your favorite meal sitting in front of you at the dinner table. Smell the aroma of the food and imagine yourself taking a bite, tasting the food in all of its richness. You may find yourself salivating. This is because your brain sends a message to your salivary glands to release saliva, which contains digestive enzymes. The brain also sends this message to your stomach, which causes it to release hydrochloric acid so that it is ready to digest the food that is coming. Your senses also stimulate the release of digestive enzymes. That is why it is beneficial to cook meals at home. The process of cooking involves seeing the food, smelling it and tasting it to make sure it’s delicious. All of these steps signal your digestive organs to get ready to do their job.

Another important part of proper digestion is being in what is called a “parasympathetic” nervous system state. If you aren’t familiar, there are two parts to your autonomic nervous system — the system you don’t consciously control. These two parts are called the sympathetic and the parasympathetic. The sympathetic is known as the “fight or flight” state. It is what comes into play when you perceive a threat, such as a potential car crash. These days, many people are in a sympathetic state most of the time, being stressed out by careers, money or family. This state is not conducive to proper digestion. Your body does not release the enzymes needed for digestion, and the muscles of the digestive tract don’t move the food along as they should. On the other hand, the parasympathetic nervous system is known as the “rest and digest” state. This is a state of calmness that allows the digestive organs to release their enzymes and the muscles of the digestive tract to move food along. This is why it is important to sit down to eat your meals, take some slow breaths or say a prayer before eating and enjoy your food with someone you love. If we look at other cultures, many of them have large meals where they spend hours eating and socializing with people they love. Just the simple act of being intentional about how and when you eat can put you in the parasympathetic state and have a positive impact on your digestion.

Chewing is a commonly forgotten but important part of digestion. Your teeth are there for a reason. How many of us take two or three bites of our food and then swallow, either because we are not being intentional about eating or we are in a hurry to get back to work? If you properly chew your food, then the digestive enzymes have an easier time breaking it down.

I can say with confidence that one of the most important aspects of digestion is hydrochloric acid. It initiates digestion of protein (meats, nuts, seeds, eggs, dairy products) in your diet, helps you absorb minerals from your food and creates an environment in your stomach that protects you from bacteria or other bugs that you may ingest. In addition, it is the key to triggering the release of pancreatic enzymes and bile from the gallbladder, other essential aspects of digestion. Low stomach acid can be a common occurrence, especially with aging. It is also a very common occurrence for people to be on an acid blocking drugs due to acid reflux. The lack of stomach acid negatively affects the rest of our digestion. What can you do to improve your stomach acid? Well, first thing is to make sure you are in a parasympathetic state — eating in a calm environment. The next thing is to chew your food adequately. I challenge you to chew each bite 20-30 times. The last thing is to take herbal bitters, as they can be helpful in stimulating the digestive process. If you are on an acid blocking drug, you can work with your doctor to uncover the root cause of your acid reflux so that it might be possible to get off the medication.

Taking simple steps to optimize your digestion can help you better absorb the nutrients your body needs to function at its best. In the end, optimal health is obtained through optimal digestion.

— Lisa Morse owns Vashon’s Fern Cove Natural Medicine. She is a naturopathic physician with a degree from Bastyr University.