Lifestyle choices
With chronic disease on the rise and a trend towards decreasing quality of life, maintaining and improving health is quickly becoming the focus. Research supports that lifestyle habits, healthy eating, regular physical activity and stress reduction can sustain digestive health and the overall prevention of dysfunction and disease tomorrow.

Digestive dysfunction
Symptoms: gas, bloating, cramping, abdominal pain, chronic diarrhea
or constipation.
Complex disorders: gastro-esophageal reflux, ulcers, gastritis, celiac disease,
irritable bowel syndrome (IBS), inflammatory bowel disease or colon cancer. 
    Digestive concerns may appear to be localised to the abdominal region, but can be the root of other health concerns, like eczema, headaches and joint pain.

Vital food action
Hippocrates stated, “Let your food be your medicine, and your medicine be your food.” Nutrient dense foods digest slowly; they have a cascade effect which aids digestion, improving nutrient absorption to help create energy at the cellular level. High calorie, nutrient empty foods create a deficient response, leaving one unsatisfied or fatigued. 
    Choose high vitality functional foods such as berries that contain phytonutrients or omega 3 rich fish.

Digestive aids
Digestive enzyme supplementation enhances food breakdown, assisting to digest, absorb and utilise nutrients. Probiotics, ‘friendly’ bacteria, stabilise the digestive tract and help prevent discomfort due to gas. Other botanical medicines, such as artichoke leaf, stimulate bile release to help digest fats.

Eliminate reactive foods
Reactive foods, allergies, sensitivities and intolerances contribute to symptoms ranging from skin problems to migraines, celiac disease, indigestion, gas, IBS, malabsorption, nausea, vomiting, constipation and chronic diarrhea. If you experience any of these symptoms, your health care provider can use an ‘elimination diet’ and blood testing to help identify the source of food reactions.



Stay regular
Regular daily bowel movements and consistent transit times ensure sufficient time to absorb nutrients and less time to absorb unwanted substances. Hydration, eating enough fibre and responding to your body’s signals (don’t delay the urge) are essential for regularity. Insoluble fibre or ‘roughage’ is found in whole grain products, nuts, berries, apple and pear peels; adds bulk to the stool, helps food pass and regulates bowel movements.

Keep moving
A 30 minute walk daily over long periods of time can decrease the risk of many chronic health conditions. Physical activity lowers the risk of developing heartburn and reduces risk of colon cancer by 25%. 
    Take baby steps: start with a 10 minute walk a day – but start! 

Butterfly management
Butterflies before a speech reflects the relationship between the digestive tract and stress, the emotional to physical distress connection. When our body’s stress mechanism is alerted, adrenaline and other stress hormones released into the blood stream divert blood away from digestion. Distress can aggravate constipation, diarrhea or IBS. Positive coping mechanisms like massage, breathing and relaxation techniques are valuable for maintaining digestive health.

Effective sustainability
Introducing new, positive habits into your daily routine results in noticeable changes and increases long-term vibrant health. Gradual change is key in implementing lasting, new habits. Master one healthy habit, then adopt another to support your health goals.  H&L

Dr. Nobrega-Porter ND,
practices at the Wellpath
Clinic in Toronto. wellpath.ca