Post on 22-Dec-2015
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The U.S. is #1 in the world for health care expenditure but…
◦ We are 53 out of all 228 nations/territories on the globe for life expectancy
◦ 50% of American adults have one or more chronic health problems
◦ 33% of Americans have a digestive disorder and 74% live with some form of digestive symptoms
The gut microbiome plays a major role in health and disease
Health and Disease in the U.S.
Benefits of a healthy gut
◦ Optimal digestion and absorption
◦ Optimal nutrition- production of vitamins B1, B2, B12, and K
◦ Optimal immune function
◦ Physical and psychological well-being
The Gut is the Center of Health
The digestive tract goes from the mouth to the anus
The gut consists of the small and large intestines
The Gut
The gut lining is one cell thick
Substances are absorbed through the lining into our blood in two ways
Through the cells
Between the cells through dynamic tight junctions If these tight junctions are damaged leaky gut
occurs
Functions of the Gut Digestion and absorption of nutrients
Waste disposal
Production of immune cells- 70%
Body balance- through the gut-brain axis- nerves (enteric nervous system), hormones, and bacteria in the gut work with nervous and hormonal systems
Satiety and food intake
Carbohydrate and fat metabolism
Insulin secretion and sensitivity
Bone metabolism
Lifespan
Gut microbes outnumber our cells by 3:1
◦ 2 to 6 pounds in most people
◦ 8 million genes compared to our 20,000
1200-1500 species; with 150-400 in a given individual
Most are in the large intestine
Work with our body cells in a mutual ecosystem
The Gut Microbiome
Extracts energy and nutrients from food
Protects against pathogens
Affects mood, cognition, and sleep
Affects disease susceptibility-including cardiovascular disease, cancer, and diabetes
◦ Disrupted microbial ecology leads to systemic effects
Directly
Indirectly through leaky gut
Functions of the Microbiome
Leaky gut allows large proteins from food or bacteria to directly enter bloodstream
Can trigger
◦ autoimmune disease
◦ food allergies
◦ neurological problems
◦ various systemic problems -ex. eczema, chronic fatigue, headache, joint pain
Spotlight on Leaky Gut
Causes of leaky gut
◦ Processed food
◦ Lack of sleep
◦ Chronic stress
◦ Toxins- includes alcohol, many medications
◦ Inflammatory foods- ex. sugar and wheat
All these things impact the microbiome
Weight loss
Children’s health
Mental health
Practical tips for creating a healthy microbiome
Applying the Science in Daily Life
Factors contributing to weight gain
◦ Antibiotics in food and meds- activate genes in the microbes that increase fat production in the body
◦ Leaky gut- metabolites increase visceral fat
◦ Microbial ecology- High Firmicutes to Bacteroidetes bacteria ratio is associated with more calorie extraction, sugar cravings, and overall hunger
The Microbiome and Weight
Rx for weight loss
◦ Plant-centered diet- high nutrient and moderate energy content + fiber gives satiety
◦ Low sugar- especially high fructose corn syrup
◦ Probiotics and fermented foods
◦ Exercise
Note: Severe calorie restriction does not help, especially if just means consuming less of the standard American diet
Pregnancy and birth set the stage for the development of the child’s microbiome
During pregnancy
◦ Mother’s microbiome changes in gut and vagina + placenta acquires its own microbiome
◦ Bacteria begin to colonize the fetus
◦ Recommendations
Consume fermented foods and/or probiotics (latter under doctor’s supervision)
Lower stress- affects gut and vaginal microbiome
The Microbiome and Children’s Health
Birth
◦ Baby acquires important bacteria by passing through the birth canal
◦ If C-section
Swab baby’s nose and mouth with vaginal secretions
Take probiotics to address post-op antibiotics
Breastfeed
Infants
◦ Breastfeed- mother’s milk has beneficial bacteria and natural prebiotics, which feeds the bacteria
Children
◦ Accustom them to fermented foods
◦ Use antibiotics only when necessary, followed by probiotics
◦ Allow them to experience “healthy dirt”
Note: Emerging evidence of disrupted microbiome in autism, ADHD, OCD, and eating disorders
Enteric nervous system produces more than 30 neurotransmitters and 95% of our serotonin
Emerging evidence that microbiome affects anxiety, depression, and cognition, including Alzheimer’s disease
Importance of low-stress, mindful eating for overall process and the microbiome◦ 5-10 slow rhythmic breaths stimulates the vagus
nerve, which goes to the gut
The Microbiome and Mental Health
Nutrition◦ Whole foods diet with an emphasis on plants,
optimally fresh or alive
Note: To avoid kidney stones, do not overdo green smoothies that contain high oxalate plants like spinach, Swiss chard, beet greens, parsley, and kale
◦ Minimize processed food and sugar
◦ Minimize alcohol
Cultivating a Healthy Microbiome
◦ Boost your good bacteria with
cultured dairy products- yogurt (plain), kefir
unpasteurized fermented foods – sauerkraut, kimchi
Probiotics, optimally with prebiotic foods like raw asparagus, banana, raw garlic, raw onions and leeks, wheat flour
Eat at the optimal time
◦ Gut is most active in the morning and mid-day
◦ Allow 4-5 hours between meals- allows small intestine to sweep bacteria into the large intestine
Exercise
Drink adequate water- preferably not in plastic!
Tame your stress and get sufficient sleep
5 Rs for healing the gut
◦ Remove- problem foods; elimination diet
◦ Replace- with healing foods; ex bone broth
◦ Repair- specific natural supplements
◦ Rebalance- probiotic rich foods for the microbiome
◦ Relax - helps overall
If You Suffer from GI Problems
Emerging extreme treatment- fecal transplants from a healthy donor for
◦ Clostridium difficile infections
◦ Irritable bowel syndrome
◦ Crohn’s disease
◦ Ulcerative colitis
◦ Diabetes
◦ Autism
◦ Multiple sclerosis
Professional help
◦ Naturopathic physicians- http://www.naturopathic.org/AF_MemberDirectory.asp?version=2
◦ Functional medicine physicians- https://www.functionalmedicine.org/practitioner_search.aspx?id=117
◦ Nutritional consultants- ex Monica Montag at BeWell Associates http://www.bewellassociates.com/
From the science
◦ The role of the microbiome in health is indisputable
◦ The details are complex and more research is needed for targeted clinical application
From applying the science
◦ Self care is preferable to health care
◦ When in doubt about the cause of a chronic disease, treat the gut
◦ It is never too late to make a positive impact on your gut and overall health
Take Home Messages