You are what you absorb

We’ve all heard the phrase “you are what you eat”, but this isn’t strictly true. Many of us don’t have optimal digestion and don’t actually absorb all the food we eat. So let’s take a step back, and consider that “we are what we absorb”. Learn to recognise the signs of poor digestion and potential nutrient malabsorption allows you to make the most of your diet and feel so much better.

Nutrient malabsorption occurs when the body is unable to properly absorb essential vitamins, minerals, and other nutrients from food. The reasons for this can be quite varied, but may include low stomach acid, eating on-the-go, some medications can reduce certain nutrients, celiac or Crohn’s disease as well as bacterial imbalances in the colon. Knowing why you aren’t absorbing food is a key part of working with a holistic practitioner such as a nutritionist as this allows us to tackle the root cause.

While the symptoms may vary depending on the specific nutrient lacking, there are common indicators that can serve as red flags. Keep a close eye on the following signs:

1. Persistent Fatigue: Despite adequate rest, ongoing fatigue and low energy levels could signal deficiencies in crucial nutrients such as iron, vitamin B12, or magnesium.

2. Digestive Distress: Frequent bloating, gas, diarrhoea, or constipation may point towards malabsorption issues, especially concerning nutrients like fibre, fat, or certain carbohydrates. This may require addressing your gallbladder or liver function, as well as assessing the bacterial balance in your colon.

3. Skin Troubles: Unexplained skin conditions such as dryness, acne, or eczema could stem from inadequate absorption of nutrients like vitamin A, vitamin E, or essential fatty acids.

4. Hair and Nail Changes: Brittle nails, thinning hair, or hair loss might indicate deficiencies in key nutrients like biotin, zinc, or iron. These often compete for absorption so altering timing of these nutrients can be highly effective.

5. Bone Health Concerns: Weakness, fractures, or osteoporosis could result from insufficient absorption of calcium, vitamin D, magnesium and Vitamin K which are all crucial for maintaining bone density.

6. Mood Swings or Cognitive Decline: Poor absorption of nutrients like omega-3 fatty acids, vitamin D, or certain B vitamins can contribute to mood disorders, anxiety, or cognitive decline.

7. Long Term Medication Use: Medications can be life changing, but sometimes long term use is linked to deficiencies of specific nutrients. Statins, contraceptive pills and proton pump inhibitors are common examples that may benefit from a nutrient status assessment. Get in touch if this is you. Note: I never suggest changing medication - my approach is about supporting the body with known nutrient depletions.)

   Working with a knowledgable practitioner who can link the symptoms and investigate likely causes is a great start, as early identification can prevent further health complications cause by long term malabsorption. Fortunately, adopting research-backed dietary and lifestyle strategies can significantly enhance nutrient absorption and promote overall well-being and don’t necessarily need to be complicated, costly or time-consuming.

   Enhancing Nutrient Absorption through Dietary Modifications:

1. Diversify Your Plate: Incorporate a wide variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a broad spectrum of essential nutrients. Don’t rely on the ‘chicken, carrots and broccoli’ merry-go-round.

2. Prioritize Gut Health: Consume probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support a healthy gut microbiome, crucial for optimal nutrient absorption. However, if these make your symptoms worse, please get in touch. This can be a tell-tale sign of SIBO.

3. Optimise Meal Timing: Space out meals evenly throughout the day to facilitate better nutrient absorption and prevent overwhelming the digestive system. Eat - Stop - Eat is a common mantra I use with most patients - the days of grazing are long gone!

4. Mindful Eating Practices: Practice mindful eating by chewing food thoroughly, eating slowly, and minimising distractions to enhance digestion and nutrient assimilation. Your brain needs to know the food is coming and concentrating on enjoying your meal is an easy way to support digestion.

8. Lifestyle Strategies to Boost Nutrient Absorption:

1. Regular Physical Activity: Daily movement promotes blood flow to the digestive organs and enhance nutrient absorption. Intense activity may require more intervention, but for most of us we just need to move more.

2. Stress Management Techniques: Incorporate stress-reducing practices such as yoga, meditation, or deep breathing exercises to mitigate the negative impact of stress on digestion and nutrient absorption. The concept of ‘rest and digest’ shows that we need to be in a relaxed state to make the most of our meals, so take time and enjoy mealtimes.

   I hope this introduction to the idea of enhancing your digestion helps you understand how powerful simple changes can be. As always, every body is different and if you are unsure of how your food, lifestyle or medications may be affecting your absorption, come and have a free chat to see what changes we could make together.