Healthy Digestion – Not What, But How? | Courtney Jackson | TEDxMontrealWomen

raise your hand if you’ve ever eaten

raise your hand if you’ve ever eaten while driving your car

how about while binge watching your

how about while binge watching your favorite TV show or while working at

favorite TV show or while working at

favorite TV show or while working at your desk so I’ve done all of this in

your desk so I’ve done all of this in

your desk so I’ve done all of this in just the past few days and from a show

just the past few days and from a show

just the past few days and from a show of hands it looks like many of us are

of hands it looks like many of us are

of hands it looks like many of us are often eating in potentially stressful

often eating in potentially stressful

often eating in potentially stressful situations now feel free not to raise

situations now feel free not to raise

situations now feel free not to raise your hand for this next question but how

your hand for this next question but how

your hand for this next question but how many of you are suffering from or have

many of you are suffering from or have

many of you are suffering from or have suffered from gas bloating heartburn or

suffered from gas bloating heartburn or

suffered from gas bloating heartburn or constipation some show of hands all

constipation some show of hands all

constipation some show of hands all right well know you’re not alone out

right well know you’re not alone out

right well know you’re not alone out there got some brave brave folks out

there got some brave brave folks out

there got some brave brave folks out there and have you ever wondered why

there and have you ever wondered why

there and have you ever wondered why these common digestive complaints may

these common digestive complaints may

these common digestive complaints may actually be related to eating while

actually be related to eating while

actually be related to eating while stressed out and just because they’re

stressed out and just because they’re

stressed out and just because they’re common does not mean their normal

common does not mean their normal

common does not mean their normal physiology is the study of the normal

physiology is the study of the normal

physiology is the study of the normal workings of the human body so the

workings of the human body so the

workings of the human body so the question becomes how do we return to

question becomes how do we return to

question becomes how do we return to normal digestive physiology and why is

normal digestive physiology and why is

normal digestive physiology and why is this an important pursuit we spend a lot

this an important pursuit we spend a lot

this an important pursuit we spend a lot of time concerning ourselves about the

of time concerning ourselves about the

of time concerning ourselves about the perfect diet but really we all know what

perfect diet but really we all know what

perfect diet but really we all know what that means

that means

that means eat healthy nutritious food but how much

eat healthy nutritious food but how much

eat healthy nutritious food but how much time do we spend thinking about

time do we spend thinking about

time do we spend thinking about digestion after all the body should just

digestion after all the body should just

digestion after all the body should just take care of it right digestion can be

take care of it right digestion can be

take care of it right digestion can be defined as the breakdown of food which

defined as the breakdown of food which

defined as the breakdown of food which allows for the absorption of nutrients

allows for the absorption of nutrients

allows for the absorption of nutrients now you’ve all heard you are what you

now you’ve all heard you are what you

now you’ve all heard you are what you eat but that’s not quite true you are

eat but that’s not quite true you are

eat but that’s not quite true you are what you absorb what’s the point of

what you absorb what’s the point of

what you absorb what’s the point of eating healthy food if we aren’t also

eating healthy food if we aren’t also

eating healthy food if we aren’t also optimizing digestion

where do you think digestion begins in

where do you think digestion begins in the mouth in the stomach close your eyes

the mouth in the stomach close your eyes

the mouth in the stomach close your eyes for just a moment take a deep breath and

for just a moment take a deep breath and

for just a moment take a deep breath and imagine a bright yellow lemon in front

imagine a bright yellow lemon in front

imagine a bright yellow lemon in front of you on a cutting board you take a

of you on a cutting board you take a

of you on a cutting board you take a knife you slice the lemon in half you

knife you slice the lemon in half you

knife you slice the lemon in half you pick up half the lemon you squeeze the

pick up half the lemon you squeeze the

pick up half the lemon you squeeze the juice into a glass you pick up the glass

juice into a glass you pick up the glass

juice into a glass you pick up the glass and you take a sip now open your eyes

and you take a sip now open your eyes

and you take a sip now open your eyes most people will report that they began

most people will report that they began

most people will report that they began salivating or puckering their mouth with

salivating or puckering their mouth with

salivating or puckering their mouth with just the thought of the lemon juice so

just the thought of the lemon juice so

just the thought of the lemon juice so now where do you think digestion begins

now where do you think digestion begins

now where do you think digestion begins in the brain

let’s say we took the time to create or

let’s say we took the time to create or purchase this highly nutritious salmon

purchase this highly nutritious salmon

purchase this highly nutritious salmon salad rich in healthy fat protein and

salad rich in healthy fat protein and

salad rich in healthy fat protein and fiber vitamins and minerals in order to

fiber vitamins and minerals in order to

fiber vitamins and minerals in order to increase the chances that we’re going to

increase the chances that we’re going to

increase the chances that we’re going to absorb these nutrients we need to turn

absorb these nutrients we need to turn

absorb these nutrients we need to turn on the normal physiology of digestion

just by thinking about this delicious

just by thinking about this delicious meal stimulated saliva and stomach acid

meal stimulated saliva and stomach acid

meal stimulated saliva and stomach acid production by the time we get that first

production by the time we get that first

production by the time we get that first bite in our mouth enzymes in the saliva

bite in our mouth enzymes in the saliva

bite in our mouth enzymes in the saliva are ready to begin breaking down the

are ready to begin breaking down the

are ready to begin breaking down the healthy fat from the salmon and the

healthy fat from the salmon and the

healthy fat from the salmon and the carbohydrates from the solid chewing

carbohydrates from the solid chewing

carbohydrates from the solid chewing each bite carefully increases the

each bite carefully increases the

each bite carefully increases the chances that we’re going to absorb these

chances that we’re going to absorb these

chances that we’re going to absorb these nutrients later on after swallowing we

nutrients later on after swallowing we

nutrients later on after swallowing we arrive at this stomach which secretes

arrive at this stomach which secretes

arrive at this stomach which secretes stomach acid and unfortunately stomach

stomach acid and unfortunately stomach

stomach acid and unfortunately stomach acid does not get its due credit for all

acid does not get its due credit for all

acid does not get its due credit for all the amazing functions it performs for us

the amazing functions it performs for us

the amazing functions it performs for us beyond protecting us from potential

beyond protecting us from potential

beyond protecting us from potential bacterial or viral invaders in our food

bacterial or viral invaders in our food

bacterial or viral invaders in our food it is essential for unlocking protein

it is essential for unlocking protein

it is essential for unlocking protein for breaking down protein and unlocking

for breaking down protein and unlocking

for breaking down protein and unlocking minerals and our food to be absorbed

minerals and our food to be absorbed

minerals and our food to be absorbed later on

later on

later on we depend on well digested protein from

we depend on well digested protein from

we depend on well digested protein from sources like salmon to balance our blood

sources like salmon to balance our blood

sources like salmon to balance our blood sugar and to build neurotransmitters and

sugar and to build neurotransmitters and

sugar and to build neurotransmitters and hormones that elevate our mood and give

hormones that elevate our mood and give

hormones that elevate our mood and give us energy we need access to the rich

us energy we need access to the rich

us energy we need access to the rich sources of minerals thrown in those

sources of minerals thrown in those

sources of minerals thrown in those salad greens minerals like iron to

salad greens minerals like iron to

salad greens minerals like iron to prevent anemia magnesium to help us cope

prevent anemia magnesium to help us cope

prevent anemia magnesium to help us cope with stress calcium to build strong

with stress calcium to build strong

with stress calcium to build strong bones and incidentally salmon is a rich

bones and incidentally salmon is a rich

bones and incidentally salmon is a rich source of vitamin b12 which is uniquely

source of vitamin b12 which is uniquely

source of vitamin b12 which is uniquely dependent on stomach acid

dependent on stomach acid

dependent on stomach acid for absorption later on in the small

for absorption later on in the small

for absorption later on in the small intestine vitamin b12 is a critical

intestine vitamin b12 is a critical

intestine vitamin b12 is a critical nutrient it supports our neurological

nutrient it supports our neurological

nutrient it supports our neurological function protecting both memory and mood

next the partially digested food moves

next the partially digested food moves from the stomach into the small

from the stomach into the small

from the stomach into the small intestine where over 95% of nutrient

intestine where over 95% of nutrient

intestine where over 95% of nutrient absorption will take place but in order

absorption will take place but in order

absorption will take place but in order for this to happen the pancreas and the

for this to happen the pancreas and the

for this to happen the pancreas and the gallbladder must work their digestive

gallbladder must work their digestive

gallbladder must work their digestive magic the pancreas secretes

magic the pancreas secretes

magic the pancreas secretes multi-purpose enzymes to further break

multi-purpose enzymes to further break

multi-purpose enzymes to further break down protein carbohydrates in fat and

down protein carbohydrates in fat and

down protein carbohydrates in fat and the gallbladder secretes bile and much

the gallbladder secretes bile and much

the gallbladder secretes bile and much like stomach acid bile is simply

like stomach acid bile is simply

like stomach acid bile is simply underappreciated bile helps pull the

underappreciated bile helps pull the

underappreciated bile helps pull the healthy fat from our food food like

healthy fat from our food food like

healthy fat from our food food like salmon and Matt salad dressing in order

salmon and Matt salad dressing in order

salmon and Matt salad dressing in order to be absorbed don’t take offense when I

to be absorbed don’t take offense when I

to be absorbed don’t take offense when I say that you are all big fat heads and

say that you are all big fat heads and

say that you are all big fat heads and I’m one – over 60% of our brain is

I’m one – over 60% of our brain is

I’m one – over 60% of our brain is composed of fat we made dietary fat to

composed of fat we made dietary fat to

composed of fat we made dietary fat to think to balance our blood sugar and to

think to balance our blood sugar and to

think to balance our blood sugar and to absorb fat soluble vitamins like

absorb fat soluble vitamins like

absorb fat soluble vitamins like vitamins A and K rich and those salad

vitamins A and K rich and those salad

vitamins A and K rich and those salad greens these vitamins power our immune

greens these vitamins power our immune

greens these vitamins power our immune system and protect our bones in the

system and protect our bones in the

system and protect our bones in the large intestine our fiber rich salad

large intestine our fiber rich salad

large intestine our fiber rich salad will serve as an additional meal to our

will serve as an additional meal to our

will serve as an additional meal to our friendly intestinal bacteria who in turn

friendly intestinal bacteria who in turn

friendly intestinal bacteria who in turn provide numerous benefits to us like

provide numerous benefits to us like

provide numerous benefits to us like boosting metabolism balancing hormones

boosting metabolism balancing hormones

boosting metabolism balancing hormones and synthesizing vitamins like vitamins

and synthesizing vitamins like vitamins

and synthesizing vitamins like vitamins k for strong bones and biotin for

k for strong bones and biotin for

k for strong bones and biotin for healthy hair and nails dietary fiber is

healthy hair and nails dietary fiber is

healthy hair and nails dietary fiber is not just about preventing constipation

not just about preventing constipation

not just about preventing constipation we need to feed our friendly health

we need to feed our friendly health

we need to feed our friendly health promoting bacteria with

promoting bacteria with

promoting bacteria with lots and lots of fiber assuming we are

lots and lots of fiber assuming we are

lots and lots of fiber assuming we are well hydrated and fiber full rhythmic

well hydrated and fiber full rhythmic

well hydrated and fiber full rhythmic contractions of digestion will lead to

contractions of digestion will lead to

contractions of digestion will lead to elimination and that brings us to the

elimination and that brings us to the

elimination and that brings us to the end of our digestive journey or does it

end of our digestive journey or does it

end of our digestive journey or does it I mentioned earlier that if we’re going

I mentioned earlier that if we’re going

I mentioned earlier that if we’re going to make the investment in healthy food

to make the investment in healthy food

to make the investment in healthy food don’t we want to increase the chances

don’t we want to increase the chances

don’t we want to increase the chances that we’re going to absorb those

that we’re going to absorb those

that we’re going to absorb those nutrients well I left out one key piece

nutrients well I left out one key piece

nutrients well I left out one key piece and that is our entire digestive system

and that is our entire digestive system

and that is our entire digestive system is regulated by our nervous system and

is regulated by our nervous system and

is regulated by our nervous system and our sense of stress at mealtime exerts a

our sense of stress at mealtime exerts a

our sense of stress at mealtime exerts a powerful force on these nerves so what

powerful force on these nerves so what

powerful force on these nerves so what happens to digestion when we’re feeling

happens to digestion when we’re feeling

happens to digestion when we’re feeling calm let’s call it the rest and digest

calm let’s call it the rest and digest

calm let’s call it the rest and digest state the answer normal physiology of

state the answer normal physiology of

state the answer normal physiology of digestion saliva stomach acid bile and

digestion saliva stomach acid bile and

digestion saliva stomach acid bile and pancreatic enzymes are all released

pancreatic enzymes are all released

pancreatic enzymes are all released rhythmic contractions in the intestines

rhythmic contractions in the intestines

rhythmic contractions in the intestines gently move the food along we eat we

gently move the food along we eat we

gently move the food along we eat we digest we absorb we eliminate and we

digest we absorb we eliminate and we

digest we absorb we eliminate and we just maximized a highly nutritious

just maximized a highly nutritious

just maximized a highly nutritious opportunity but what happens to

opportunity but what happens to

opportunity but what happens to digestion when we’re feeling stressed

digestion when we’re feeling stressed

digestion when we’re feeling stressed out let’s call it the fight-or-flight

out let’s call it the fight-or-flight

out let’s call it the fight-or-flight state in essence the entire digestive

state in essence the entire digestive

state in essence the entire digestive system is inhibited which can negatively

system is inhibited which can negatively

system is inhibited which can negatively affect the nutrients we absorb and can

affect the nutrients we absorb and can

affect the nutrients we absorb and can contribute to common digestive

contribute to common digestive

contribute to common digestive complaints when we eat while feeling

complaints when we eat while feeling

complaints when we eat while feeling stressed out we are less likely to think

stressed out we are less likely to think

stressed out we are less likely to think about the meal at hand let alone on

about the meal at hand let alone on

about the meal at hand let alone on chewing we then send poorly chewed food

chewing we then send poorly chewed food

chewing we then send poorly chewed food down a tube to a stomach that is not

down a tube to a stomach that is not

down a tube to a stomach that is not optimally primed with acid to break down

optimally primed with acid to break down

optimally primed with acid to break down protein or to unlock minerals from the

protein or to unlock minerals from the

protein or to unlock minerals from the food and this can lead to an

food and this can lead to an

food and this can lead to an uncomfortably full feeling in our

uncomfortably full feeling in our

uncomfortably full feeling in our stomachs

stomachs

stomachs we have a protective gate at the

we have a protective gate at the

we have a protective gate at the entrance of our stomach that blocks acid

entrance of our stomach that blocks acid

entrance of our stomach that blocks acid from going upward preventing symptoms of

from going upward preventing symptoms of

from going upward preventing symptoms of what we commonly refer to as heartburn

what we commonly refer to as heartburn

what we commonly refer to as heartburn and sadly some of our most favorite

and sadly some of our most favorite

and sadly some of our most favorite foods and beverages like coffee

foods and beverages like coffee

foods and beverages like coffee chocolate and alcohol can all contribute

chocolate and alcohol can all contribute

chocolate and alcohol can all contribute to a dysfunctional gait

to a dysfunctional gait

to a dysfunctional gait being overweight can place added stress

being overweight can place added stress

being overweight can place added stress on the game and a heightened

on the game and a heightened

on the game and a heightened fight-or-flight mindset can enhance the

fight-or-flight mindset can enhance the

fight-or-flight mindset can enhance the symptoms of heartburn so while there are

symptoms of heartburn so while there are

symptoms of heartburn so while there are serious diseases that do require the use

serious diseases that do require the use

serious diseases that do require the use of acid blocking medication the

of acid blocking medication the

of acid blocking medication the indiscriminate use of these drugs over a

indiscriminate use of these drugs over a

indiscriminate use of these drugs over a long period of time can be nutritionally

long period of time can be nutritionally

long period of time can be nutritionally risky and can increase the chances of a

risky and can increase the chances of a

risky and can increase the chances of a calcium or vitamin b12 deficiency as

calcium or vitamin b12 deficiency as

calcium or vitamin b12 deficiency as well as poor protein breakdown in the

well as poor protein breakdown in the

well as poor protein breakdown in the small intestine stress inhibits the

small intestine stress inhibits the

small intestine stress inhibits the digestive function of the pancreas and

digestive function of the pancreas and

digestive function of the pancreas and the gallbladder opportunistic bacteria

the gallbladder opportunistic bacteria

the gallbladder opportunistic bacteria can then take advantage of the poorly

can then take advantage of the poorly

can then take advantage of the poorly digested food and decompose and ferment

digested food and decompose and ferment

digested food and decompose and ferment it for energy creating gas is a

it for energy creating gas is a

it for energy creating gas is a byproduct and this can lead to the

byproduct and this can lead to the

byproduct and this can lead to the common but not normal complaint of

common but not normal complaint of

common but not normal complaint of bloating after a meal if the gallbladder

bloating after a meal if the gallbladder

bloating after a meal if the gallbladder is inhibited from releasing bile this

is inhibited from releasing bile this

is inhibited from releasing bile this can lead to significant digestive

can lead to significant digestive

can lead to significant digestive distress including loose stool and we

distress including loose stool and we

distress including loose stool and we just reduced our chances of absorbing

just reduced our chances of absorbing

just reduced our chances of absorbing those beneficial fat soluble vitamins

stress inhibits the normal contractions

stress inhibits the normal contractions in the large intestine and you combine

in the large intestine and you combine

in the large intestine and you combine that with dehydration and a low fiber

that with dehydration and a low fiber

that with dehydration and a low fiber diet and we end up with symptoms of

diet and we end up with symptoms of

diet and we end up with symptoms of constipation so it becomes quite

constipation so it becomes quite

constipation so it becomes quite apparent

moving on to the helpful stuff it

moving on to the helpful stuff it becomes quite apparent that it would

becomes quite apparent that it would

becomes quite apparent that it would serve us well to stimulate our rest and

serve us well to stimulate our rest and

serve us well to stimulate our rest and digest nervous system before mealtime

digest nervous system before mealtime

digest nervous system before mealtime and there are simple effective ways to

and there are simple effective ways to

and there are simple effective ways to do this first take a few deep breaths

do this first take a few deep breaths

do this first take a few deep breaths before mealtime this is a powerful way

before mealtime this is a powerful way

before mealtime this is a powerful way to move ourselves into the rest and

to move ourselves into the rest and

to move ourselves into the rest and digesting practicing slow deep belly

digesting practicing slow deep belly

digesting practicing slow deep belly breathing physically engages the primary

breathing physically engages the primary

breathing physically engages the primary nerve that influences the Jessen deep

nerve that influences the Jessen deep

nerve that influences the Jessen deep breathing is not some poorly thought-out

breathing is not some poorly thought-out

breathing is not some poorly thought-out overly simplified recommendation it’s

overly simplified recommendation it’s

overly simplified recommendation it’s based on human anatomy and physiology we

based on human anatomy and physiology we

based on human anatomy and physiology we really can improve our digestion through

really can improve our digestion through

really can improve our digestion through deep breathing next to your food until

deep breathing next to your food until

deep breathing next to your food until it liquefies and then swallow

it liquefies and then swallow

it liquefies and then swallow not only does chewing accomplish the

not only does chewing accomplish the

not only does chewing accomplish the obvious of mechanically digesting the

obvious of mechanically digesting the

obvious of mechanically digesting the food and not only does it allow for the

food and not only does it allow for the

food and not only does it allow for the saliva to properly lubricate the food

saliva to properly lubricate the food

saliva to properly lubricate the food for easy swallowing but it also prolongs

for easy swallowing but it also prolongs

for easy swallowing but it also prolongs the time for all of our senses to get

the time for all of our senses to get

the time for all of our senses to get turned on to the meal at hand and

turned on to the meal at hand and

turned on to the meal at hand and finally say words of gratitude before

finally say words of gratitude before

finally say words of gratitude before mealtime in my home some evenings

mealtime in my home some evenings

mealtime in my home some evenings dinnertime can look like this my husband

dinnertime can look like this my husband

dinnertime can look like this my husband or I recently get home from work we

or I recently get home from work we

or I recently get home from work we scramble to create a healthy dinner we

scramble to create a healthy dinner we

scramble to create a healthy dinner we attempt to capture our two small

attempt to capture our two small

attempt to capture our two small children and sit down at the dinner

children and sit down at the dinner

children and sit down at the dinner table and by this time one child

table and by this time one child

table and by this time one child throwing food and the other is

throwing food and the other is

throwing food and the other is attempting escape

and it can feel chaotic but we choose to

and it can feel chaotic but we choose to hold hands and say words of gratitude

hold hands and say words of gratitude

hold hands and say words of gratitude because it brings a moment of stillness

because it brings a moment of stillness

because it brings a moment of stillness and focus to the task at hand which is

and focus to the task at hand which is

and focus to the task at hand which is to nourish ourselves with good food by

to nourish ourselves with good food by

to nourish ourselves with good food by taking the time to relearn the normal

taking the time to relearn the normal

taking the time to relearn the normal physiology of digestion

physiology of digestion

physiology of digestion we’re inspired to support it not

we’re inspired to support it not

we’re inspired to support it not suppress it

suppress it

suppress it our mindset at mealtime does influence

our mindset at mealtime does influence

our mindset at mealtime does influence digestion ultimately affecting the

digestion ultimately affecting the

digestion ultimately affecting the nutrients we absorb and in essence who

nutrients we absorb and in essence who

nutrients we absorb and in essence who we become optimal health requires paying

we become optimal health requires paying

we become optimal health requires paying attention not only to what we eat but

attention not only to what we eat but

attention not only to what we eat but how we thank you and Bon Appetit

how we thank you and Bon Appetit

how we thank you and Bon Appetit [Applause]