The dynamic digestive system – a closer look [health tracker included]

Welcome all our Wellness buddies, to our Wellness Walk for 2023. We will be focusing on a super system in our bodies that is designed to keep us safe and healthy. It may be that you do not often think about your digestive system, but you are using it all the time.

A. Why is digestion important?

Digestion is vital because your body needs nutrients to function effectively. The digestive system takes in nutrients from food and drink, absorbs them, and removes waste from the body.

This hard-working system consists of the gastrointestinal tract (GUT) and the digestive organs (liver, pancreas and gallbladder) attached to it. The GI tract is a series of hollow organs joined in a long, twisting muscular tube, up to 10 m long, from the mouth to the anus. The hollow organs are the mouth, oesophagus, stomach, small intestine, large intestine and anus.

Let’s look at four specific parts of the GI tract that we can support through our lifestyle.

B. Let’s look closer

• B.1 The stomach
  • The stomach is a muscular bag of which the primary function is food storage. It cleanses food, breaks it down and blends it into chyme. The estimated time to empty your stomach is four to five hours.
• B2. The small intestine
  • After leaving the stomach, food enters the small intestine in the form of a thick liquid. The small intestine is around seven metres long. Digestive juices from other organs, including the pancreas and the liver, also enter the small intestine. They work with liquids from the small intestine to break down the food into simple chemical substances. These substances then pass into the bloodstream through the walls of the small intestine to be absorbed by the body where needed. This process takes three to six hours.
• B3. The large intestine
  • All the food material that cannot be used by the body passes from the small intestine into the large intestine. The large intestine (which is one and a half to two metres long) takes water and minerals from the leftover food material and combines it with bacteria into faeces, or solid waste. The body then discards this waste via the rectum and anus. The work of the large intestine takes between 10 and 20 hours.
• B4. Inside the digestive system
  • Microbiome
    • A large reservoir of good gut bacteria, which together make up the human microbiome, live and operate within the digestive system. Every person’s microbiome is unique and it plays an important part in healthy digestion. It is even labelled a supporting organ because it plays so many key roles in the smooth daily operation of the human body.
  • The gut-brain axis
    • The close relationship between the digestive system and your brain is called the gut-brain axis. They send messages to each other on how and when to operate.
  • The immune system
    • 70% of your immune system is in the GI tract.
    • When your digestive system functions properly, your body processes and gets energy from the foods you eat, clears toxins, fights against disease, and boosts your mood.

Measure your digestive health today

At the beginning of this year, you should do a health evaluation of your digestive system. That way, you can identify what it needs and take responsiblity for your body’s unique system.

Please complete the following information on the specially designed Digestive Tracker (click here to download).

1. Dates: Write down when you will begin this healthy digestive journey, as well as the end date when you want to see results.
2. Waist measurements:
   1. Find the bottom of your ribs and the top of your hips.
   2. Place a tape measure around your middle at a point halfway between them (just above the belly button).
   3. Make sure it’s pulled tight but not digging into your skin.
   4. Breathe out naturally and take your measurement.
3. Your BMI:
   1. BMI = kg÷ (m x m)
   2. For example: 75 kg ÷ (1,7 m x 1,7 m) = 25,9
4. Stool: How many times per day you poo, what colour and shape it is.
5. Discomfort: How frequently you experience discomfort, constipation, gas, bloating, abdominal pain, diarrhoea or IBS (irritable bowel syndrome). Do you need medicine for this condition?
6. Urination: How many times per day you urinate and what shade of yellow it is. For example, four times per day, and a dark yellow.
7. Water intake: How many glasses of water you drink per day.
8. Sleep: How many hours of sleep you get throughout the night.
9. Improve your digestive system with a unique health plan

To get started, you need a specific long-term goal for the year, for example:

In 2023 I want to improve my digestive health.

To reach that goal you need short term monthly actions, for example:

• Each month I will complete the daily tracker tool to understand what my digestive system needs.

To see results you need to take daily actions, for example:

• During February I will commit to do one action per day that will improve my digestive system.

Think about the above and then write it down on the tracker. Remember your journey is unique – do not compare yourself with others or try to reach their goals.

E. Brightstar wellness support

Now that you know the state of your digestive system and you have a specific goal for the year, we want to support you in reaching it. In this blog we will share knowledge and practical applications for digestive health in a simplified way throughout the year. Remember:

No GUTS, no GLORY!

www.healthline.com

www.betterhealth.vic.gov.au