Healing Spirit Nutrition

05/15/2026

My favourite evening snack! And for very good reasons. Read the research to find out why you should enjoy some too. Some very good news!

Nighttime pistachio consumption affects gut bacteria in adults with prediabetes, according to a new study led by researchers in the Penn State Department of Nutritional Sciences.

02/22/2026

Digestion issues? It helps to have an understanding of the function and where the issues could be coming from rather than a blanket approach of just too much acid. It also helps to have some easy-to-do actions. I always like seeing the inside visual too.
https://www.facebook.com/share/p/1Dictr3vta/

Acid reflux is usually framed as a problem of excess stomach acid.

But in many cases, acid levels are normal.

What’s impaired is control.

In fact, gastroesophageal reflux disease (GERD) is increasingly understood as a functional motility disorder — not simply a disease of acid overproduction.

Many patients with GERD have normal — sometimes even low — stomach acid levels.
The real issue is the “gatekeeper” — the lower esophageal sphincter (LES) — failing to maintain proper closure pressure.

The LES is a neuromuscular valve.
It doesn’t just “sit there.” It is actively regulated by:

• vagal nerve tone
• nitric oxide signaling
• acetylcholine balance
• inflammatory cytokines
• diaphragm coordination

This is not a static ring of muscle.
It is a dynamic structure governed by the enteric nervous system and the autonomic nervous system.

When vagal tone is strong and parasympathetic signaling is balanced, the LES maintains appropriate tone.

But when stress, chronic inflammation, or sympathetic dominance suppress vagal influence, sphincter control weakens.

Nitric oxide adds another layer.
In normal physiology, NO relaxes smooth muscle appropriately.
But excessive or dysregulated nitric oxide signaling can promote inappropriate LES relaxation.

And the LES does not work alone.

It is mechanically supported by the crural diaphragm.
If breathing patterns shift toward shallow chest breathing instead of diaphragmatic breathing, this structural reinforcement weakens.

The result?

Acid that belongs in the stomach moves upward — not because there is too much of it, but because the gatekeeper lost precision.

The primary driver of reflux events is something called Transient Lower Esophageal Sphincter Relaxations (TLESRs).

These are temporary relaxations not triggered by swallowing, but by signals such as gastric distension — eating too quickly, overeating, or delayed gastric emptying.

TLESRs are normal.

In GERD, they occur too frequently or last too long.

Stress, anxiety, and neuroinflammation increase their frequency.

Chronic inflammatory tone increases cytokines that interfere with neuron–smooth muscle communication, reducing structural tone and precision in the LES.

This reframes reflux.

It’s not always a chemical burn problem.
It’s often a signaling and motility problem.

Resolution matters here too.

When inflammatory tone decreases and neuromuscular control stabilizes:

• LES tone improves
• transient relaxations decrease
• esophageal irritation reduces
• symptom frequency drops

What supports that shift?

• Strengthening vagal tone through slow diaphragmatic breathing and stress regulation
• Reducing high-fat and ultra-processed foods that delay gastric emptying and trigger TLESRs
• Avoiding lying down immediately after meals
• Light post-meal walking to improve motility
• Supporting nitric oxide balance through movement and leafy greens
• Botanical support such as chamomile, lemon balm, ginger, and holy basil
• Restoring diaphragmatic breathing mechanics to reinforce the LES externally

Reflux is not always about neutralizing acid.

It’s about stabilizing signaling.

When neuromuscular tone returns and inflammatory signaling quiets, the gate closes properly — even if the stomach continues producing its normal amount of acid.

Sometimes the acid is normal.

The control system isn’t.

And when signaling stabilizes, symptoms often improve without having to shut acid down completely.

02/22/2026

Fibre=the key to good gut health=overall health. Here's a great article on the why and how to get more in. Be sure to check out #1 in the 5 Common Mistakes section and the Sample fibre day menu sure sounds yummy and doable.

Forget trendy biohacks. The single most impactful diet optimization is fiber—feeding gut microbes that control digestion, immunity, mood, and longevity. Your practical playbook for hitting 40+ grams daily using whole foods.

02/21/2026

Be sure to listen to Paul's TED talk. Absolutely amazing!

02/05/2026

Love this post and some of the comments. I love having my mornings and evenings in quiet. I'm continually surprised at how noisy internal silence actually is! There is alot still going on even with external silence. And I am not talking about mind noise. I'm mean universe noise!

Silence promotes new brain cell growth (neurogenesis), particularly in the memory-focused hippocampus, by reducing sensory overload, allowing the brain to shift into a restorative state for healing, consolidating memories, regulating emotions, and strengthening neural connections, essentially creati...