Monthly Archives: August 2024

Stomach Acid is Good for You!

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If you have been watching television in the past decade you have seen the commercials. People suffering from heartburn and indigestion are magically cured by taking a little purple pill that combats the evil effects of stomach acid. No need to change your diet or other habits. Just pop a pill and everything will be ok. Just don’t pay too much attention to the list of possible side effects at the end of the commercial.

Acid blocking medications are the number one selling drugs in the United States accounting for annual sales of more than $13 billion a year. Once only available by prescription they are now available over the counter at your local drug store. With so many people buying drugs to combat stomach acid you would think that it was a horrible thing that we would want to get rid of. Thank goodness we have all of these options, whatever did we do before?

However, there here is another side to this conversation. For the majority of people, the symptoms of heartburn and acid reflux are typically not caused by an over production of stomach acid. In fact, the majority of people suffering from heartburn and reflux actually have low production of stomach acid In addition, suppression of stomach acid can have long[1]term adverse consequences.

How can this be? Stomach acid is produced by cells that line the stomach. The production is increased in response to food and begins the process of breaking down the meal you just ate. The stomach acid is hydrochloric acid; the same hydrochloric acid that you used in high school chemistry class and that can burn a whole in metal. In order to prevent the acid from burning a hole in the lining of the stomach, the cells that line the stomach produce a layer of mucous that protects the lining and allow the acid to do its job.

When you experience heartburn or reflux some of the stomach acid finds it way up into your esophagus. While your stomach has a nice protective coating, your esophagus does not. So, when the acid accidentally comes up into the esophagus you experience a burning sensation.

At the bottom of the esophagus is a gate called the lower esophageal sphincter (LES). The LES is designed to allow food and liquids to enter the stomach from above, but should prevent the contents of the stomach from coming back up into the esophagus. A number of things can decrease the effectiveness of the LES including smoking, obesity, food allergies, and low stomach acid. When the acid production. is decreased it is more likely for acid to find its way back into your esophagus and cause you pain and discomfort.

Taking an antacid such as Tums, a proton pump inhibitor such as Prilosec, or an H2 blocker such as Zantac do work to decrease the symptoms of heartburn. The proton pump inhibitors are able to suppress stomach acid production by greater than 90%. With very little stomach acid in the stomach there is little chance of the acid finding its way up into the esophagus and so you don’t get reflux or heart burn. The drawback is that you are left without stomach acid.

With low levels of stomach acid you are not able to adequately digest the food that you eat and are more likely to have gastrointestinal issues such as heartburn, reflux, irritable bowel syndrome, diarrhea, constipation, gastritis, gall bladder disease and paradoxically heartburn and reflux. Low stomach acid is also associated with an increase in overgrowth of the small intestine with problematic bacteria. In addition to gastrointestinal dysfunctions, low stomach acid production is also associated with increased risk of numerous disease states outside the gastrointestinal tract including asthma, food Allergies, pneumonia, rheumatoid arthritis (and other autoimmune conditions), depression, rosacea, eczema, anemia.

So next time you are experiencing heartburn, instead of cursing stomach acid and reaching for a pill, think about why you might be having heartburn and work on fixing the underlying cause as opposed to using a treatment that may cause more harm than good. For my tips on preventing heartburn, click here.

Posted in Gastrointestinal Health, General Health

How to Prevent Heartburn this Summer

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Summer is a time for barbecues, picnics, and quick and easy meals. It can also be a time of increased heartburn. The term “heartburn” is a misnomer. The sensation of burning around the diaphragm has nothing to do with the heart. This sensation occurs when stomach acid moves up into the esophagus (it’s supposed to stay in the stomach!) This is a very common complaint in today’s society affecting over 60 million Americans.

For more about the importance of stomach acid and the actual causes of heartburn, see my previous post “Stomach Acid is Good for You!”

Here are a few tips to help you stay heartburn free this summer (or any time of the year.)

  • Don’t rush when you eat. By slowing down and eating in a more mindful way you will enhance your body’s digestive abilities and be less likely to overeat. Taking 5 deep breaths before eating can help to put your body in a more relaxed state, ready to digest.
  • Avoid trigger foods. If you are prone to heartburn avoid foods that may exacerbate it including fatty foods, coffee, chocolate, mint, sugar, alcohol, citrus fruits, spicy foods, and dairy products.
  • Wear loose-fitting clothes. Tight fitting clothes can place added pressure on the stomach and exacerbate heartburn.
  • Use digestive bitters. Combinations of bitter herbs have been used to aid digestion for centuries. Digestive bitter formulas can help to stimulate digestion and decrease the occurrence of heartburn when taken before the meal. The best results occur when the bitters are taken in a small amount of room temperature water, 10 to 15 minutes before the meal.  You can buy my favorite digestive bitters through the online dispensary Fullscript by clicking here.
  • Elevate your head when you sleep. Elevating the head of your bed by six inches can help gravity keep the acid in its place. Studies have shown that for those suffering from nighttime reflux, this simple solution can be more effective than antacids or acid suppressing medications.
  • Chew DGL tablets. If you do experience reflux, try chewing a couple deglycyrrhiziated licorice (DGL) tablets before reaching for the antacid. DGL helps to coat the esophagus and stop the burning sensation without suppressing acid production. For best results, the DGL tablets should be chewed well before swallowing. Chew two DGL tablets either right before or right after your meal.  If you experience nighttime heartburn, you can also chew two tablets before bed.  You can buy my favorite DGL through the online dispensary Fullscript by clicking here.

If after trying these solutions you are still experiencing heartburn, call to schedule an appointment with Dr. Knight to help determine the underlying causes of your heartburn so that you can get lasting relief without long term negative effects.

Posted in Gastrointestinal Health, General Health

Cooling the Flames of Chronic Inflammation

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We are all familiar with inflammation. The redness, pain, and swelling that accompany a sunburn, a cut, a sprained ankle or a cold cause us short term discomfort but are signs that our bodies immune and repair functions are working well. These kinds of inflammation are good, and we need them to survive. They go on for only a finite period of time and then resolve. The problem occurs when the body is exposed to chronic inflammation over long periods of time. An overactive immune response and too much inflammation can result in conditions we associate with inflammation such as allergies, arthritis, asthma, and autoimmune conditions such as lupus and rheumatoid arthritis. In addition, inflammation can be at the root of chronic health conditions such as heart disease, obesity, diabetes, Alzheimer’s disease, depression, and some forms of cancer. While acute forms of inflammation such as a cut or chronic inflammation such as joint pain can be obvious, in many cases we may be having chronic inflammation without even noticing it. This smoldering fire, if left unchecked, can go on for years before we develop an obvious disease state. Some of the causes of this hidden inflammation are:

  • Food allergies/sensitivities
  • Diets high in refined carbohydrates and sugar
  • Diets high in processed foods
  • Diets high in “bad” fats such as trans-fats and excess saturated fat and low in “healthy” fats such as those that come from cold water fish and flaxseed.
  • Chronic environmental allergies such as mold and dust mites
  • Toxic exposures
  • Chronic viral, bacterial, or fungal infections
  • Stress

Because chronic low-grade inflammation is not always obvious, it can be difficult to figure out the cause and to make changes to decrease it before it has effects on your overall health. Fortunately, there is a blood test that can be done called HS-CRP or high sensitivity C-reactive protein that can indicate whether or not chronic inflammation is an issue for you. If your HS-CRP level is elevated, the next step is to make dietary and lifestyle changes that help to decrease inflammation such as:

  • Eat whole foods, minimally processed diet.
  • Limit intake of dairy products and when you do consume them, make sure they are organic.
  • Limit intake of animal products and choose grass fed, free range and wild game meats when you do eat it.
  • Include wild cold-water fish such as Alaskan salmon, halibut, mackerel, and sardines into your diet.
  • Limit foods containing refined sugar and refined carbohydrates. Avoid foods containing high fructose corn syrup.
  • Avoid foods containing hydrogenated oils or transfats.
  • Choose omega 3 eggs from chickens that have been fed flax seeds.
  • Include oils in your diet that are high in omega 3 fatty acids such as flax seed, walnut, and pumpkin.
  • seed.
  • Include anti-inflammatory spices in your cooking such as ginger, turmeric, curry powder, garlic, onions, and cinnamon.
  • Include at least 5 servings of vegetables in your diet each day, including anti-inflammatory options such as broccoli, beets, kale, cauliflower, chard, and sweet potatoes.
  • Take dietary supplements that help to decrease chronic inflammation such as curcumin, black seed, and fish oil.  You can order these through the online dyspensary Fullscript.

In addition, it may be necessary to investigate the underlying causes of inflammation such as food allergies/ sensitivities, environmental allergies and toxicities, nutritional insufficiencies, or chronic infections. Discovering the cause of the “fire” can help you to be able to put it out and decrease your risk of developing a number of chronic diseases.

I can help to investigate if you are having chronic inflammation, what is causing it and develop an individualized health plan to help to decrease inflammation and help you on the path towards optimal health. Call today for more information or to schedule an appointment.

Order supplements through my Fullscript store.

Posted in General Health

More Summer Recipes from the Omnivore’s Delight Archive

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Tomato Salad

Ingredients:

  • 2 ½ pounds ripe tomatoes, preferably of different colors coarsely chopped
  • 1 tsp salt
  • 1 tsp dried oregano
  • 1 tbsp balsamic vinegar
  • 3 tbsp olive oil
  • 1 clove garlic minced or pressed
  • ¼ tsp red pepper flakes
  • ¼ tsp fresh ground pepper
  • 1 cup fresh basil leaves

Mix tomatoes with salt, place in a colander and allow to drain for 15 minutes.

Combine olive oil, vinegar, pepper flakes, oregano, and pepper in a small jar. Shake well to combine.

Place tomatoes and basil in a bowl. Drizzle with enough dressing to coat tomatoes evenly.  Adjust seasoning as necessary.

This salad is great on its own, or can be served with fresh mozzarella and stale crusty bread chunks to make the Italian salad panzanella.

Melitzanosalata

Ingredients:

  • 2 large eggplants
  • 3 tbsp fresh lemon juice
  • 3 medium cloves garlic minced
  • ½ cup olive oil
  • ½ cup chopped parsley
  • Salt and pepper to taste
  • A dash of tobacco (optional)

Preheat oven to 400.  Using a fork, poke holes all over the outside of the eggplant.  Place on a baking sheet and roast for 30 to 40 minutes, until soft.  Remove from oven and allow to cool enough to handle.

Cut eggplants in half lengthwise and scoop contents into bowl of a food processor. Add garlic, lemon juice, and olive oil and pulse several times to combine.  Add parsley, a pinch of salt and pepper and process until combined.  Adjust seasoning.  Can be served with mixed greens as a salad or as a dip or spread.

Verdure a Scapece

  • 1 medium eggplant
  • 4 bell peppers, preferably red, yellow, and orange
  • 2 zucchini (1.5 pounds)
  • ¼ cup olive oil, plus more for brushing the vegetables.
  • ¼ cup balsamic or white wine vinegar
  • 2 garlic cloves minced
  • 2 oil-packed anchovies, chopped
  • 1.5 tbsp fresh mint or oregano, minced

Combine olive oil, vinegar, garlic, anchovies, and mint in a small bowl or jar and mix until well combined

Cut eggplant and zucchini into slices about ½ inch thick.  Cut each pepper in half lengthwise, removing and discarding the membranes and seeds. Cut each half in half again.

Prepare a medium hot charcoal or gas grill, or preheat the oven broiler.  Brush eggplant and zucchini slices lightly with olive oil and grill on each side for 5 minutes, or until the slices are dark brown on both sides.  If using broiler, broil directly under element for 5 minutes on each side or until dark brown on each side.  Remove to a deep dish or platter.

Place pepper halves skin side down on grill or skin side up under broiler.  Cook until the peppers are slightly blackened and the skin is starting to blister. Remove to platter with eggplant and zucchini.

Pour dressing over hot vegetables, cover, and set aside at room temperature to marinate for at least two hours before serving.  Can be refrigerated overnight.  Bring to room temperature before serving.

Stuffed Zucchini

Ingredients:

  • 4 medium zucchini (about 8oz each) washed
  • Salt and pepper to season
  • Olive oil for brushing
  • Filling (see recipe below)

Adjust oven rack to upper middle position and second oven rack to lowest position.  Place a rimmed baking sheet on the lowest rack and heat oven to 400.

Halve each zucchini lengthwise.  With a small spoon scoop out seeds and most of the flesh so that the walls are ¼ inch thick.  Season the cut side with salt and pepper and brush with olive oil.  Place zucchini halves cut side down on hot baking sheet.  Return to oven and roast until zucchini are slightly softened and the skins are wrinkled, about 10 minutes.

Fill each half with filling using about a ½ cup of filling.  Top with either grated cheese or pine nut topping (see below).  Return baking sheet to oven, this time to the upper middle rack and bake for about 6 more minutes, until golden brown on top.

Mushroom Quinoa Filling

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • ½ medium onion, chopped
  • 8 crimini mushrooms, coarsely chopped
  • 6 fresh sage leaves, finely chopped
  • 1 tablespoon olive oil
  • ¼ tsp salt
  • Pepper to taste
  • ¼ cup chopped fresh chives

Heat oil in medium saucepan over medium high heat.  Add onions and sauté until soft.  Add mushrooms and salt and continue to sauté until mushrooms are softened.  Stir in sage leaves.  Add quinoa and broth.  Raise heat to high and bring to a boil.  Lower heat to low, cover, and allow to simmer for 15 minutes.  Remove from heat and keep covered for 5 minutes.  Stir in chives, pepper, and additional salt if needed.

Pine Nut Topping

Ingredients:

  • ½ cup pine nuts
  • 2 tablespoons nutritional yeast
  • 4 fresh sage leaves finely chopped.
  • ¼ tsp salt
  • A few grinds of fresh pepper

Place all ingredients in food processor and grind until it becomes a fine powder.

Posted in Recipes