Manual with tips for brilliant digestion

A great opportunity for brilliant digestion

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CONTENTSHealthy and regular digestion 4......................................................................................How many people around the world suffer from constipation? 3......................

Causes of constipation 6....................................................................................................

Stool habits and health 7...................................................................................................

Top 10 foods that help digestion 10.................................................................................

Diet tips for digestive health 11..........................................................................................

A few recipe ideas 13.............................................................................................................

How can Donat Mg help you? 16......................................................................................

AUSTRALIA30%

EUROPE17%

USA1-8%

AUSTRIA15,5%

100%

(1) www.worldgastroenterology.org

(2) www.news.at/a/1-3-mio-oesterreicher-verstopfung-suessigkeiten-fast-food-kaffee-schuld-144711

people in the age group of 45 to 65 years old suffer from chronic constipation

2 out of 10people in the general populationsuffer from chronic constipation

1 out of 10

10-20%

20-30%

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HOW MANY PEOPLEAROUND THE WORLDSUFFER FROMCONSTIPATION?In most of the surveys conducted inrecent years1, the prevalence of functionalconstipation among the general populationvaries at around 2% in certain studiesfrom the US, and goes up to 30% inAustralia. The median prevalence rate inEurope is 17%, while it is 15.5% in Austria2.

CANADA16%

The digestive system has twomain functions: (1) to convertfood into the nutrients yourbody needs; and (2) to rid thebody of waste. To do its job, thesystem requires the cooperationof a number of different organsthroughout the body, includingthe mouth, stomach, intestines,liver and gallbladder.

The body receives nutrients from the food we eat as it travels through our digestive system. Thedigestive system consists of the gastrointestinaltract and the digestive glands. The digestive tractis basically a long tube consisting of the mouth,pharynx, oesophagus, stomach and the smalland large intestines.

HEALTHY AND REGULARDIGESTION IS ESSENTIALFOR A HEALTHY ANDSTRONG ORGANISM

Mouth

Pharynx

Oesophagus

Stomach

Liver

Pancreas

Small intestine

Large intestine

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12

3

4

5

6

78

2

3

4

5

6

7

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WHAT IS THE DIGESTIVE SYSTEM?

NUTRIENTS

ENERGY

The digestive glands, liver and pancreas secrete the enzymesrequired to break down the foodwe ingest. The digestive tract anddigestive glands work together asa single unit to receive the foodand break it down into smallerpieces that can be used by our body.

In short, the digestive system is a set of organsthat digest and absorb the food we eat. Bydigesting food, the human organism receivesthe energy and nutrients required for normalfunctioning, development and growth.

Every organ has an important role toplay, and all must function well for ahealthy and sound digestive process. LIVER AND

PANCREAS

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Most people believe their digestion to be good even ifthey evacuate their bowels only two or three times aweek, meaning that they are unaware that this is a sign of slow digestion.

“A healthy person should have a bowel movement at least once a day. Even though everyone has their own digestive rhythms, difficulties in bowel movement and irregular movements of less than one per day coupled with the feeling of bloatedness and the bowels not having been emptied completely can usually be considered as signs of slow digestion, which can lead to chronic constipation brought on by a poor diet and insufficient physical activity.”3

WHAT DOES REGULARDIGESTION MEAN?

The last stage in the digestion process occurs inthe large intestine. The large intestine mostlyserves for water and mineral reabsorption, whilemicrobes break down the food that cannot bedigested by the human body. The purpose of thelarge intestine is to form, store and release thestool. This stays in the large intestine for 12 to 24hours. There are strong muscles in the wall of thelarge intestine that enable stronger contractions ofthe intestine, controlling the evacuation of its contents.

WHY IS IT IMPORTANT TO ESTABLISHREGULAR DIGESTION?

Our body releaseswaste matter andtoxins through thelarge intestine, makingit vital to maintainregular digestion.

Our modern way of life has led to an increasing number of peopleexperiencing digestion and constipation-related problems.

A healthy person evacuatestheir bowels at least once a day.

5(3) Dr. Gordana Bothe, Institute Analyze & Realize, Berlin

CAUSES OF CONSTIPATION

Certain psychologicalor personalitytraits

Industrialready-madefoods

Insufficientphysicalactivity

Insufficient dailyliquid intake

Some surgicaltreatments

Frequent useof commerciallaxatives

Obesity worldwidehas more than

doubled since 1980,and is a growingthreat to health.

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HOW OFTEN DO YOU GO?

STOOL HABITS AND HEALTH

According to a survey by Healthline.com, people have thefollowing number of bowel movements on average:

GOOD MORNING, TOILET!In the same survey, the respondents said that theirtypical bowel movement was in the morning:

STOOLCOLOUR

Stool colour is generally influenced by what weeat, but sometimes can indicate a potentiallyserious intestinal condition:

BrownThe natural colour offaeces due to the bileproduced in the liver

GreenFood may be movingthrough the largeintestine too quickly,which can be the resultof diarrhoea. Or youcould have eaten greenleafy vegetables.

WhiteThis may be indicative ofa bile duct obstruction.Certain medicationscould also be the cause.

YellowIndicates excess fat dueto a malabsorptiondisorder such as celiacdisease, which is relatedto the protein glutenfound in breads andcereals.

BlackHopefully you’ve eatenblack cuttlefish risotto orblack liquorice; if not, thismay be indicative ofbleeding in the uppergastrointestinal tract.

RedIf you haven’t beenconsuming red food ordrinks, it’s most likely that you have haemorrhoids. It can also be a symptom of cancer.

47.7% 28% 11.1% 7.6% 5.6%Once per day Every other

dayTwice per day Three or

more times per day

One ortwo timesper week

61.3%In the morning

22%In theafternoon

14.1%In theevening

2.6%At night

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KNOW YOUR STOOL

Researchers at the Bristol Royal Infirmary developed a visual guide for stools. It is known as the Bristol Stool Form Scale:

TYPE 1

Typical for post-antibiotic treatments and for peopleattempting fibre-free (low-carb) diets.

Separate hard lumps, like nuts (hard to pass)

TYPE 2

Typical for organic constipation. Most likely to cause hemorrhoids.

Sausage-shaped but lumpy

TYPE 3

Suggests that the defecations are regular.Like a sausage but with cracks on its surface

TYPE 4

Normal form for someone defecating once daily.

Like a sausage or a snake, smoothand soft in appearance

TYPE 5

Typical for a person who has stools twice or threetimes daily, after major meals.

Soft blobs with clear-cut edges (passed easily)

TYPE 6

May suggest a hypersensitive personality prone tostress, too many spices, drinking water with highmineral content, or the use of osmotic laxatives.

Fluffy pieces with ragged edges, a mushy stool

TYPE 7

In other words – diarrhoea. Probablycaused by some kind of infection.

Watery, no solid pieces.

In the following pose with the body at a 90-degree angle, the musclesblock the normal functioning ofthe large intestine.

In this way, wefacilitate evacuationand significantlyreduce the need for straining. Thisposition is naturalfor our body and isfound in the wild,but also innumerousnon-Westerncultures.

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HOW TO SIT CORRECTLYON THE TOILET The Western style of emptying one’s bowels in the following position is associated with countless

problems and diseases such as haemorrhoids, constipation, gastrointestinal infections, appendicitis and even heart attack. Until the middle of the 19th century, it was normal for people to squat while emptying their bowels; however, it was then that the toilet bowl came on the scene and offered the comfort of sitting down, but this also caused some health problems to emerge.

WE SHOULD BE DOING IT LIKE OUR ANCESTORS DID

The puborectalismuscle is tight andthe sling around therectum causes it tocontract.

UNHEALTHYWhen squatting, the body is atan angle of 35 degrees, which isan ideal position for emptyingone’s bowels.

HEALTHY

Squatting relaxesthe puborectalismuscle,straighteningthe rectum andfacilitating thecompleteevacuation ofthe bowels.

Rectum

35º

Rear

Anal Canal

Rectum

90º

Such an unnaturalposition for pushingrequires the use of thediaphragm muscle andunnecessary strainingin order to cause bowelevacuation. This canresult in variousinfections, which canin turn lead to thedevelopment of irritablebowel syndrome, coloncancer and Crohn’sdisease.

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THAT HELP DIGESTIONTOP 10 FOODS

1 - 1.5 gof ginger can help preventvarious types of nausea.

ginger broccoli

avocados beans and lentils

oats pears

yogurt plums

apples beetroot

BOOSTyour healthy gutbacteria withprobiotics.

It's hard to believe that something we can'teven digest is so good for us! A high-fibre diethas been shown to lower blood cholesterollevels and prevent constipation.

DIET TIPS FORDIGESTIVE HEALTH

WHY DO WE NEED FIBRE?

HOW MUCH FIBRE DO WE NEED?

SIMPLE CHANGES CAN IMPROVE YOUR DIET ANDHELP RELIEVE CONSTIPATION

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Pick Berries fora Sweet Treat

Try raspberries, blackberriesand strawberries. All areexamples of fruits that have a good amount of fibre. A halfcup of fresh strawberriesprovides 2 grams of fibre,while the same size servingof blackberries will provide3.8 grams and raspberries4 grams.

Beans or legumes fora big fibre boost

Snack onDried Fruit

Dried fruits, such as dates,figs, prunes, apricots, andraisins, are another greatsource of dietary fibre that help relieve constipation.25g/day

Females

38g/dayMales

200gof boiledlentils

180gof boiled whitepea beans

2 g3.8 g

4 g

Replace meat with beans orlegumes at least once or twice a week. Beans can provide twiceas much fibre as most vegetables. A one cup (cca 180g) serving of boiled white pea beans will provide 19 grams of fibre. Onecup of boiled lentils (cca 200 g)provides 16 g.

blackberries

strawberriesraspberries 16 g

19 g

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SIMPLE CHANGES CAN IMPROVE YOUR DIETAND HELP RELIEVE CONSTIPATION

Switch toWhole-Grain Bread

The bread you eat should be made from whole grains.Whole-grain breads are lowin fat and high in dietary fibreand complex carbohydrates.Replace white bread, whiterice, and regular pasta with whole-grain bread, whole-wheat pasta, and brown rice.

Go Raw with Plums,Pears, and Apples

Constipation can cause you tofeel bloated. Eating more rawfruit, which is also high indietary fibre, can easeconstipation too. Plums, pearsand apples are good choices,because much of their fibrecan be found in their edibleskins. Plums, pears andapples are also high in pectin,a naturally occurring fibre. Asmall raw pear with its skinhas 4.4 grams of fibre, whilea medium-sized apple withits skin provides 3.3 g of fibre.

Surround Yourselfwith Nuts

Brazil nuts, peanuts andwalnuts rank among the verybest. A 28 g serving ofalmonds provides 3.3 gramsof fibre, while a similar sizedserving of pistachios willprovide 2.9 grams of fibre, andpecans 2.7 grams. However,some caution should be takenwhen feasting on nuts: Keeptrack of how many you eatbecause they are packed withcalories. The best way tofigure out how much to eat:Cup your hand, filling onlythe palm.

Add Fibre Gradually

Make changes slowly over thecourse of a week or so – ifyou increase your fibre intaketoo quickly, you could end upfeeling bloated and gassy.Be patient – it may take sometime for your body to adjust.

Stayhydrated

If you add more fibre toyour diet, be sure to drinkmore fluids too. You needto make sure you drinkenough water.

2.7 g 2.9 g 3.3 g

pecans pistachios almonds

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A FEW RECIPE IDEAS

Start your day with some tasty and healthyoatmeal full of the dietary fibre that̀ s sogood for your digestive system.

RECIPE BREAKFAST

Boil some milk and water in a skillet over mediumheat. Add the oat flakes, nuts and dried fruit, andseason to taste. Cook for 10 minutes, stirring theoatmeal. You can garnish the dish with berries,almond flakes, pistachios, hazelnuts and the like.

PREPARATION:

* Almond or oat milkcan be used insteadof cow’s milk.

INGREDIENTS:1/2 large

cup of softoat flakes

1 cup ofwater +1 cup

of milk*

Cinnamonto taste

3 spoonsof honey or

agave nectar

10 chopped

nuts

Dried fruitof your choice(plums/figs)

Serves twopeople.

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Prepare a delicious and wholesome meal in the form of a tasty beverage that̀ s brimming with fibre and othernutrients that are beneficial for digestion.

RECIPE: SMOOTHIE TOAID DIGESTION

Place all theingredients into ablender and blenduntil they are smooth.

PREPARATION:

1.5 cupsof water

A fistfulof lettuce

1 smallcelerystalk

A littlespinach

1 apple

1 pear

1 banana

A littleginger

INGREDIENTS:

CELERYThe celery stalk has a distinct and aromaticsmell. Adding celery to smoothies isrecommended for people who are prone toobesity, as well as those suffering from thebuild-up of cellulite, because it has abeneficial effect on the circulation.

GINGERGinger is a plant you always need to havein your fridge. An excellent accompanimentto both savoury and sweet dishes, it also has several beneficial medical properties. For example, ginger root is very helpful when it comes to boosting your immune system.

PEAR100 grams of pear contain as much as 3 grams of dietary fibre (more than an apple). That’s why a pear is the best choice for your digestive system.

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Let this fruity dessert relieve your constipation andtake you back to your childhood and grandmother̀ scooking at the same time.

RECIPE: DRIED FRUIT COMPOTE

Soak the dried fruit in lukewarm waterthe night before and leave overnight. In themorning, add honey and cook for about1 hour. Garnish with some lemon slices.Once the compote has cooled down,you can store it in a jar and keep it inthe refrigerator so that you can treatyourself to this flavoursome and sweetdigestive aid every morning.

PREPARATION:

INGREDIENTS:500 g

of dried figs

150 g ofdried plumsLemon

100 g of honey

1 litre of water

150 g ofdried apricots

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It is classified as a salinelaxative. Its natural laxativeaction is the result ofsulphates (magnesiumsulphate or Epsom saltand sodium sulphate orGlauber’s salt) and 1000mg/l of magnesium.

Through osmosis, the sulphatesextract water from the bowelwall cells, thereby increasing thevolume of the bowel content by3 to 5 times; this in turn exertspressure on the bowel wall andactivates peristalsis or movement.The magnesium further stimulatesthe bowel hormones that induceperistalsis.

Donat Mg’s hyperosmolarity makesit a natural osmotic laxative.

Contact laxativessuch as bisacodyl, senna,etc. irritate the mucosacausing reflex peristalsis.

This is where Donat Mg stepsin to combat obstipation /constipation

DESCENDING COLON

ACTION SPOT

ACTION OF LAXATIVES ON THE BOWEL

Donat Mg’s hyperosmolarity makesit a natural osmotic laxative. It isclassified as a saline laxative.

3-5x

Peristalsis

Surfactant and lubricant laxatives such asColace, Surfak and mineral oil soften the stool.

HOW DONAT MgCAN HELP

MA

GN

ESIU

M

SULP

HAT

E

Clinically proven

stimulates digestion

Donat Mg has been known for generations as a water with beneficialeffects on digestion. With no negative side effects, it has been atthe front line in the fight against constipation for over 400 years.The knowledge gained through word of mouth about the benefitsof Donat Mg has now been scientifically proven in clinical studiesconducted under the rules prescribed for the clinical study ofmedicinal products.

100%

100%

CLINICAL TRIALDONAT Mg HAS BEEN CLINICALLYPROVEN TO REGULATE DIGESTION

The results show significantdigestive improvement amongthose subjects who consumedDonat Mg. After six weeks, thesubjects who drank Donat Mg had three times as many spontaneous bowel evacuations as those in the control group.

During the study, over94% of the subjects and97% of the investigatorsassessed Donat Mg asbeing effective and easyto tolerate, and that itsignificantly improved quality of life.

The consumption of 500ml of Donat Mg tested inthe clinical study resultedin higher stool frequencyand better stool consistency,each yielding results whichwere approximately 50%better than with a placebo.

* Assessment of the Safety and Effectiveness of Donat Mg® Natural Mineral Water on Bowel Function: a Double Blind,Randomized Placebo-Controlled Clinical Study – the study was published in the European Journal of Nutritionhttp://link.springer.com/article/10.1007/s00394-015-1094-8

RESULTS

WHY?

To provide scientificevidence that

Donat Mg helpsstimulate digestion

WHO/WHERE?

Analyze & RealizeGmbH Institute,Berlin, Germany

HOW?

A randomised,placebo-controlled,

double-blindclinical trial

1x

3x

subj

ects

inve

stig

ator

s

94%97% +50%

It has been clinically proventhat Donat Mg® is effectiveat stimulating digestion.*

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Clinically proven

stimulates digestion

One important tip:When heated to body temperatureDonat Mg loses its carbon dioxide;

in other words, it starts toevaporate at this temperature.This is important, because then we don't ingest carbon dioxide

and thus avoid bloating.

AVOIDBLOATING

HOW TO DRINK DONAT Mg TO TREAT CONSTIPATION

Drink another 0.2 Lbefore dinner.

0.2 L

Drink 0.2–0.3 L of Donat Mgat room temperature or warm

in the morning and on anempty stomach.

0.2-0.3 L

We hope that this digestion manual will help you solveyour digestive issues. And don't forget! Donat Mg isnature’s answer to your digestion problems.

donat.mg