Modern Science and Ancient medicine for Gut Health. Week 3

Transcription

1 Modern Science and Ancient medicine for Gut Health Week 3

2 Gut Brain Ecology so far Week 1: Gut microbiome is the seat of health and disease Diversity of gut microbiota is critical Environment affects the microbiome Week 2: Microbiome changes with food and lifestyle Carbohydrates and fibre vs processed Proteins- neurotransmitters, complete vs incomplete Fat for brain- Omega-3 are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes. Including good fats in our diet.

3 Today Supplements Functional Medicine Feeding our Microbiome Probiotics- the what and why? Basics of Nutrition Protein guidelines Ancient medicine & natural treatments The perfect diet Making a diet that works for you Case studies Human Microbiome project Lifestyle and diet change

4 Supplements What is their role in health and disease prevention? Need more studies Helpful if diet is really bad? Which are the most important ones? Vit. D to 10,000 IU/day for brain functioning Vit C mg/day Folate, B6, B12- depression and mood disorders: upto 50mcg/day Omega-3: mg omega-3/day Probiotics Minerals- more than 18 minerals required to make our bones blood cells, nervous system- Magnesium, zinc, selenium (brain function) Can you overdose? Vit E Vit A

5 Natural Supplements Wheat or barley grass concentrates Sea vegetables Chlorella Spirulina Plant sources of B12- fermented foods, micro algae and seaweeds, nutritional yeast

6 Feeding our Microbiome Fermentation Low fibre connection with colon cancer Probiotics Prebiotics

7 Probiotics What do they do for our health? Digestion Provide nutrients Gut wall integrity Balance ph Natural antibiotics Regulate immunity Control inflammation Fermented foods Yogurt, pickled fruits/veggies, kimchi, sauerkraut,

8 What to look for in a Probiotic? Different strains provide diff benefits. Foll. are good for brain health in combination with prebiotic foods Lactobacillus plantarum (controls inflammation, fortifies gut lining, prevents allergies, controls pathogens: cultured veggies) Lactobacillus acidophilus (healthy cholesterol levels, maintains good bacterial level: fermented dairy) Lactobacillus brevis (good even with antibiotics; stimulates brain growth hormone, improves immune function: Sauerkraut) Bifidobacterium lactis (boosts immunity: fermented milk products) Bifidobacterium longum (reduces anxiety, allergies and pathogens) Bifidobacterium infantis (good for IBS and in secretion of serotonin)

9 Basics of Nutrition Fibre or prebiotics Fats- eggs, nuts, high quality oils Unprocessed Unchemicalised Remove allergens Discretionary use of antibiotics and medication Variety of natural and fresh foods Small portions of meat and dairy Herbs and spices Water Coffee and Chocolate Fermented foods Include probiotics and supplements tailored to you Plus- exercise, connect with nature

10 Protein Guidelines Animal proteins: less than 4 oz a day small amounts taken regularly are beneficial Grass-fed, healthy living, fowl, fish, cheese Plant proteins: 4-6 oz daily; max of 12 oz. Legumes (unless indicated)- beans, peas, lentils, soy; grains- quinoa, amaranth Nuts, seeds: 1 oz daily Algae- small amounts: contain high amounts of chlorophyll

11 Protein sources Non-Vegetarian Protein Sources: Meat Poultry Fish Dairy Vegetarian Sources of protein Seeds Nuts Beans Lentils Whole grains: quinoa, buckwheat, amaranth, wheat, rice, corn, oats. Soy Peas Peanuts Spinach Potato Sweet potato

12 Case Studies of Microbiome Germ-free animals: under-developed immune system. Microbes co-evolve with and exert control upon the immune system exaggerated stress response reduced expression of brain growth hormone Gut microbiota differs among lean and obese twins Obese twin shows reduced bacterial diversity increase in bacteria that enhance caloric intake Increasing gut microbial diversity: Improvement in memory Reduction in anxiety

13 Case Studies Natural healing of cancer: plant-based diet, juicing, fermented foods, stress relief, exercise Story of Kris Carr Celebrating a decade of cancer thriving:

14 Ancient and Modern medicine New Frontiers in Modern medicine Chinese Eating in season Okinawans Mediterranean Paleo Fasting Juicing Nutrition vs. Nourishment

15 New Frontiers in Modern Medicine Not just pill for an ill Exploring gut health for chronic diseases Microbes produce metabolites Microbiome acts as a community Biology ad technology exploring the effects of the entire microbiome- not just a gene Why are the gut microbiota of infants similar across cultures?

16 Functional Medicine Institute of Functional Medicine and Practitioners- Jeffrey Bland, Mark Hyman, David Perlmutter, The approach The whole body is integrated and unique Healing the gut is at the centre: nervous and immune Considers diet, lifestyle, environment, stress 4Rs- Give the body what it needs: Remove the bad, Restore the good, Reinoculate, Repair the gut You are what you digest and absorb

17 Microbiome and Health/Disease Kau et al, Nature:

18 Chinese All organs are related through energy meridians, emotions and seasons Energy or qi must flow between organs Heart disease is a disease of the mind Kidney disorder related to fear and bone disorders Diet must change with season Flavours should be balanced, sweet as predominant: Each day, the sweet flavour- carbs in grains, legumes, nuts, seeds, fruits- to combine with bitter, salty, pungent and sour Green is the colour of spring and healing Chlorophyll of plants is healing: purification, anti-inflammatory and purifier

19 Eating in season Must live in harmony and awareness with seasons- make adjustments Fall/Winter- food that rebuild the body Spring/summer- cleansing and alkaline foods Microbes change according to season Deer eats bark in winter; leaves in summer; gut microbes differ Different microbes are active seasonally in plants and soil and our bodies 3-season diet challenge:

20 The healthiest communities Okinawa of Japan Sea vegetables Georgians in Caucus mountains near Russia Vilcabambans of Ecuador Hunzas of Pakistan 90% protein consumed in China is from plant sources. 70% of US protein consumption is animal Plants are prepared in spices and condiments and oils to enhance flavour and digestive strength Turmeric, fennel, fenugreek, caraway, dill, anise, ginger, rosemary, oregano, thyme

21 Mediterranean Low in added sugars Low in processed fats Prebiotic fibre Good healthy fat Range of fruits and veggies Whole grains Herbs Nuts Red wine Water

22 Paleo diet Hunter-gatherer-100,000 yrs old Wild plant and meats High in omega-3 Variety of meats Eating in season seeds No dairy, grain, legume Lots of running! Living clean with nature Digging roots

23 Fasting Ancient ritual in many civilizations Intermittent fasting for hrs regularly Calorie restriction provides Neuroprotection slows aging and chronic diseses Triggers expression of genes Fat-burning Prompts good changes to gut bacteria

24 Juicing and Blending Juicing: High water content- cleansers Better for medicinal use and fasting for short periods Easily digested: good for restoring digestive function Could be high in sugars Add fibre- chia, flax etc to slow absorption Careful what you juice- avoid sweet vegs and fruits Add lemon juice and herbs Blending Keeps prebiotic fibre Promotes satiety Promotes good bacetrial growth Repairs gut lining

25 Cleansing smoothie recipe Celery- 50% Zucchini- 30% Romaine Lettuce- 10% Parsley- 5% Granny Smith apples- 5% Ground flax fibre Ginger to taste (optional) Avocado- to add fat and to your taste Water to make it smooth

26 Making a Diet that works Keep it simple Food to Avoid: Sugar HFCS Trans fats Vegetable oils Gluten Processed/chemicalised Alcohol Refined carbs Feed the Microbiome; plant based, Eat a variety of foods Follow Protein guidelines Video lecture/rbgvu/web-interview-michaelpollan simply asking yourself every time you sit down for a meal or fill your shopping cart at the local market, how much of this food is for me and how much (fiber) is for my microbes? If there's nothing for your microbes to eat, start over! ges/humanfood/

27 Comparing American Gut Gut, skin and mouth of different people are very different Different guts have varying populations of the same bacteria Why these differences? Diet Age Lifestyle Exercise

28 Nutrition vs Nourishment Digestion requires time Good digestion requires mindfulness When you eat, you must eat!

29 Group Exercise Take 5 mins to discuss in groups of 3-5 your thoughts on this subject so far; the good, bad and ugly! Your most important takeaways so far? What are you confused about? What changes could you make easily in your diet?

30 Group Exercise Take 5 mins to discuss in groups of 3-5 your thoughts on this subject so far; the good, bad and ugly! Your most important takeaways so far? What are you confused about? What changes could you make easily in your diet?

31 Homework & Readings Try the tonic: Make the smoothie Include a probiotic with the strains recommended Write down a meal plan for yourself- what foods you will eliminate and what you will include Want your microbiome tested? The Human Microbiome Project: Recommended Readings Follow your Gut: Rob Knight Missing Microbes: Martin Blaser The Good Gut: Justin and Erica Sonnenburg Human Food Project blog Sugar, salt and supplements: