STOMACH ACID: WHY YOU NEED IT & SIGNS YOU MAY NOT HAVE ENOUGH
So…why do we need stomach acid?
Digestion starts in the brain and mouth, but there is so much more that goes into the digestive process to properly absorb nutrients and experience smooth digestion. After chewing food and swallowing, the first stop in the digestive process is your stomach. Here your body secretes what is called HCL (hydrochloric acid), also known as stomach acid. The main purpose of HCL is to further breakdown food and liquify it so the body can better absorb nutrients from the food that we eat. It’s also an incredibly important step in the breakdown of protein into smaller peptide chains and amino acids. Stomach acid also helps us absorb some key nutrients such as iron, copper, magnesium and B vitamins.
In addition to breaking down protein, stomach acid also triggers other important digestive processes such as the production of bile flow and pancreatic enzyme production. Without these important enzymes, digestion becomes very inefficient and we begin to experience digestive discomfort which can eventually lead to health issues down the road.
HCL also has a protective function for the body. The high level of acidity serves to kill pathogenic bacteria and microorganisms that could cause infection in the gastrointestinal tract if not eradicated in the stomach first. With too little stomach acid, we don’t have that first line of defense in our gut and we become more vulnerable to bacterial and/or fungal overgrowth in the gastrointestinal tract causing issues such as SIBO, candida overgrowth and dysbiosis.
SIGNS & SYMPTOMS OF LOW STOMACH ACID
Common symptoms that can stem from low stomach acid include:
Heartburn, indigestion and acid reflux
Frequent burping
Bloating and excess gas
Vitamin and mineral deficiencies
Constipation, diarrhea, nausea
Meals sitting and feeling heavy in your stomach after eating
Anemia and B vitamin deficiencies
Brittle nails and hair, hair loss
Protein malabsorption
Protein aversion
Skin issues such as acne, psoriasis, eczema etc.
Autoimmune diseases
Lowered immune function- ie: sick often
Low stomach acid can affect the entire body and show up in many different ways due to decreased availability of nutrients and increased levels of chronic inflammation.
CAUSES OF LOW STOMACH ACID
Stress is one of the largest factors that affect our digestive systems. Stress can include lifestyle and mental stress as well as stress from our diet or hidden infections in the body causing chronic inflammation.
Have you ever eaten in a hurry, on the run, or had so much anxiety that it was difficult to eat? This is your body in a sympathetic nervous system state. It is not in a state to produce sufficient digestive juices for proper digestion.
We also produce less stomach acid as we age. Around the age of 30-40 we can see stomach acid production decrease significantly compared to our adolescent years. This downward trend continues as we age.
Other factors that can contribute to lower production of stomach acid include lifestyle habits such as alcohol consumption, smoking, low protein and high refined carbohydrate diets, frequent antibiotic use and overuse of antiacid medications.
IMPROVING STOMACH ACID LEVELS
Managing stress will be the number one tool to implement to help improve stomach acid. This doesn’t mean getting our stress to a zero. It does mean, pay attention to how you are eating though and making sure you aren’t eating in a stressed state. Use stress management techniques such as deep breathing, a body scan, or a quick meditation before eating. Sit down to eat and eat mindfully, making sure you aren’t working, or scrolling on your phone while eating. Pay attention to how you feel, how your food tastes and ensure you are chewing your food thoroughly.
A few other things you can do to increase your digestive function and stomach acid production are:
Avoid drinking large amounts of liquids before your meals
Add more fermented foods to your diet such as kimchi, sauerkraut and kefir
Reduce caffeine intake and consumption of processed foods
Eat more bitter foods such as arugula, dandelion greens, artichoke and ginger
Drink a tablespoon of apple cider vinegar diluted in water before eating
Talk to a qualified coach or your doctor, and consider adding in digestive enzymes with HCL before meals
There are a lot of symptoms we experience that can be improved by just focusing on this really important process of digestion. When there is a breakdown in one area, the entire body can struggle. The more knowledge you are armed with on how your body works, the better you are able to take care of yourself and stay healthy and continue to feel your best.
WITH GOOD VIBES - COACH COURTNEY