written by: dr. anne zauderer, riordan clinic · pdf filecomponents of digestive system ... -...
TRANSCRIPT
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Written by: Dr. Anne Zauderer, Riordan Clinic
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www.RiordanClinic.org
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Introduction
This course is designed to give you a foundation for how our bodies were designed to utilize, process and eliminate food. This is a critically important process and when it goes wrong it can lead to a state of dis-ease in the body.
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Outline
• Inflammation – How our ancestors ate
– What is inflammation?
– What foods trigger inflammation
• Leaky Gut – Anatomy Review
– What causes leaky gut
– Systemic effects
– Autoimmunity
• Ways to Heal the Gut – Foods to eat and avoid
– Supplements
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Digestive System
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Components of Digestive System
• Mouth – Teeth mechanically break down food – salivary glands release enzymes that begin digesting
carbohydrates
• Stomach – Big muscle – mechanically churns food – Release of acid – breaks protein bonds
• Small Intestine (duodenum, ilium, jejunum) – Absorption of nutrients – Removal of waste
• Large Intestine (colon) – Removal of water before waste is eliminated
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Gut Barrier System
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How Our Ancestors Ate
Understanding how our ancestors ate is vitally important to understanding how our bodies have evolved to metabolize food
What did our ancestors do differently?
1. They were reliant upon their senses to decipher what was palatable – any meal could be their last!
2. They hunted, grew, and prepared all of their own food
3. Meats and sweets were a luxury
4. Quantity of food was less
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What has changed in our modern diet that makes us so sick?
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Inflammation!!
We are eating more foods that are triggering the release of
inflammatory mediators – leading to an imbalance in our body’s ability to regulate inflammation
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What is Inflammation?
- Inflammation works by breaking down damaged tissue
- Inflammation is healthy when:
- Localized and visible (redness, heat, swelling)
- Inflammation is unhealthy when:
- Systemic and undetected
- Speeding up wear and tear of organs
- Unhealthy inflammation is caused by excessive pro-inflammatory regulators
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The KEY is Balance
Pro-Inflammation Anti-Inflammation
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Out of Balance
Pro-Inflammation
Anti-Inflammation
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What does inflammation have to do with my diet?
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1. Ancestral Diet
2. Agricultural Revolution
3. Industrial Revolution
4. Convenience/Fast Food Revolution
Book Recommendation:
The Omnivore’s Dilemma by Michael Pollen
Four Major Dietary Shifts
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1700
Agricultural Shift
Ancestral Diet
BC
Industrial Revolution
Fast Food Revolution
Dietary Shifts Timeline
1800 1900
2000
Improvements in Agricultural Tech
nology
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Criteria for Dietary Analysis
1. % Whole Food
2. Ratio Omega 6:3 Fatty Acids
3. Glycemic Index
4. ORAC Score
Oxygen Radical Absorbance Capacity
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Whole Foods
Whole Food: a food in its original state
that has not been altered, canned, boxed, juiced or preserved
Example:
Apple Apple sauce Apple Juice
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Omega 6:3 Ratio
PRO- inflammation
ANTI- inflammation
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Omega 6 Fatty Acids
Omega-6 fatty acids Arachidonic Acid (AA)
Sunflower, safflower, corn, cottonseed oil
Omega-3 fatty acids EPA and DHA
Coldwater fish, grass-fed animals, flax seeds
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Glycemic Index
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Glycemic Index
• “High Glycemic Foods” – Table sugar, white flour, potatoes, juices – Rapidly enter the bloodstream – Strain the pancreas to over-produce insulin – Over time, insulin resistance develops
• “Low Glycemic Foods” – Vegetables, whole fruits, dairy, meat – Slow entry into the bloodstream – Insulin levels remain relatively low
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Consequences of High Glycemic Foods
• Roller coaster between high & low blood sugar – Adrenal exhaustion, poor stress tolerance – Creates carbohydrate cravings (“quick energy”)
• High insulin activates delta-5-desaturase – promotes conversion of omega-6 to AA – high insulin is pro-inflammatory
• Sugar, white flour, added fats low %whole foods – Low ORAC score phytonutrients have been
refined out higher oxidative damage
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ORAC Score
ORAC – Oxygen Radical Absorbance Capacity (ORAC units per 100 grams)
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Ethnographic record 229 hunter-gather cultures*:
• 73% of societies studied hunted over half of the food from animals and fish
• All gathered a large variety of plant matter (leaves, roots, fruits, berries, seeds, nuts)
• Eaton showed these hunter gatherers:
– Were generally healthier than people today
– Rarely experienced degenerative & inflammatory disease
Ancestral Diet
*S. Boyd Eaton, MD, Emory University, NEJM, 1985
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Ancestral Diet Composition
Protein: 19-35% of calories
Fat: 28-58% of calories - ratio of omega-6 to omega-3 is 1:1
- farther north = the higher the fat composition
Carbohydrates: balance of calories - leaves, shoots, buds, roots, fruits, seeds, nuts
- fiber, antioxidants, and phytonutrients
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Characteristics of Ancestral Diet
Whole Foods 100%
Omega 6:3 Ratio 1:1 ratio
Glycemic Index Very Low
mostly lean meats & fish
ORAC Score Very High
large amounts of vegetable matter high in antioxidants & phytonutrients
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Inflammation Balance Ancestral Diet
ORAC
Glycemic Index
Whole Foods
OMEGA 6 OMEGA 3
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Agricultural Revolution
• Less diverse diet
• Less vegetable matter (less anti-oxidants)
• Egypt is prototypic agricultural society
• Cultures became less nomadic, more settled
• Marked increase in grains (omega-6 fats)
• Domesticated meat, fed grains (omega-6)
• Shift to pro-inflammatory omega 6:3 ratio
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Characteristics of Agricultural
Societies
Whole Foods 90%
Omega 6:3 Ratio 5:1
excess omega-6 shifts the body chemistry in pro-inflammatory way
Glycemic Index Medium
ORAC Score Medium
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ORAC
Glycemic Index
Whole Foods
Inflammation Balance Agricultural Revolution Diet
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Industrial Revolution Diet
• The beginning of food processing
• Introduction of margarine & separated fats
• Extensive refining of grains
• Introduction of cheap refined sugar
• Displacement of nutrient-dense whole foods with nutrient-poor refined foods
• Greater risk of elevated blood sugar levels, which strongly shifts pro-inflammatory
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Industrial Revolution Diet Characteristics
Whole Foods 65%
Omega 6:3 Ratio 10:1
excess omega-6 shifts the body chemistry in pro-inflammatory way
Glycemic Index High
ORAC Score Low
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ORAC
Glycemic Index
Whole Foods
Inflammation Balance Industrial Revolution Diet
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Fast Food Diet
• Widespread refining, processing, & manipulation of foods
• Very high refined carbohydrate intakes
• Very low intake of vegetables
• Hydrogenated trans fats and chemical preservatives for longer shelf life
• Eating on the run – meal preparation is not done at home
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Fast Food Diet Characteristics
Whole Foods 35%
Omega 6:3 Ratio 20:1
excess omega-6 shifts the body chemistry in pro-inflammatory way
Glycemic Index Very High
ORAC Score Very Low
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Inflammation Balance Fast Food Revolution Diet
ORAC
Glycemic Index
Whole Foods
The modern diet is 20 times more
pro-inflammatory with substantially fewer anti-inflammatory vitamins, minerals, and
phytonutrients
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14 Anti-Inflammation Diet Principles
1. Eat a variety of fresh and whole foods 2. Eat more fish, especially coldwater varieties 3. Eat grass-fed lean meats, and game meats 4. Eat a lot of colorful vegetables 5. Use spices and herbs to flavor your foods 6. Use olive or coconut oil as your primary
cooking oils 7. Identify and avoid food allergens
Movie Recommendation: Food Inc.
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14 Anti-Inflammation Diet Principles (cont.)
8. Avoid conventional vegetable cooking oils
9. Avoid or limit intake of all refined sugars (especially high fructose corn syrup)
10. Avoid or limit intake of refined grains
11. Limit your intake of dairy products
12. Snack on nuts and seeds
13. When thirsty, drink water or herbal teas
14. Eat organically raised foods
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Organic Vs. Conventional
Why Eat Organic?? 1. Pesticides
• Long-term exposure at low levels
• Increased risk of nervous system diseases
• Canaries in the mine (outliers)
• How much is considered “toxic”?
2. Nutrient Content
• Organic plants have to defend themselves, provide more nutrient protection to consumer (phytonutrients)
3. Environment
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Dirty Dozen 1. Apples 2. Strawberries 3. Grapes 4. Celery 5. Peaches 6. Spinach 7. Sweet bell peppers 8. Nectarines (imported) 9. Cucumber 10. Cherry Tomatoes 11. Snap peas (imported) 12. Potatoes Source: Environmental Working Group www.ewg.org
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Clean Fifteen
1. Avocado 2. Sweet Corn 3. Pineapple 4. Cabbage 5. Sweet Peas (frozen) 6. Onions 7. Asparagus 8. Mango 9. Papaya 10. Kiwi 11. Eggplant 12. Grapefruit 13. Cantaloupe 14. Cauliflower 15. Sweet potato
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Leaky Gut
“All Disease Begins in the Gut”
Hippocrates, Father of Medicine
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What happens when the gut system starts to break down??
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The gut we have is not designed for the world we live in.
• Overuse of antibiotics
• Foreign food products (GMO, food science)
• Toxic chemicals (bioaccumulation)
• Preserved, packaged foods
Leaky Gut
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• Constipation
• Diarrhea
• Heartburn
• Gas
• Bloating
• Burping
• Headaches/Migraines
• Depression/Anxiety
• Weight Gain/Loss
What Symptoms Are
Associated with Leaky Gut?
• Eczema
• Acne
• Hives
• Rashes
• ADD/ADHD
• Brain fog
• Muscle/joint pain
• Fatigue
• Allergies (Food & Seasonal)
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Features of the Gut
1. Microbiome
2. Surface Area & Absorption
3. Gut barrier system
4. Immune system in the gut
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Features of the Gut: Microbiome
1. Bacterial cells outnumber our own cells 10:1 – commensal relationship
Book Recommendation: Brain Maker by Dr. David Perlmutter
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Microbiome
BUILDS DESTROYS
Fermented foods: - Yogurt (no sugar added) - Kefir - Sauerkraut - Kombucha - Miso - Tempeh
Antibiotics - Rx - Conventional meat - Conventional dairy
Probiotics Artificial Sweeteners - Splenda, Aspartame, Sucralose, etc
Foods high in inulin (fiber): - Asparagus - Onions - Artichokes
Chemicals - Chlorine - Fluoride - Pesticides/herbicides
Prebiotics Stress
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Features of the Gut: Surface Area & Absorption
2. “Shag carpet” provides larger surface area for absorption
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Features of the Gut: Gut Barrier System
3. Cells that line the digestive system should allow only the smallest particles through
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Features of the Gut: Immune System
4. >60% of immune system is concentrated in the gut (area of great vulnerability)
a. Constant exposure to large amounts of dietary & microbial antigens
b. Mucosal immune compartment must be able to choose tolerance vs. clearance
c. Decision-making: T cells, B cells, dendritic cells
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What Breaks Down our Gut Lining?
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What Breaks Down our Gut Lining?
1. Gliadin (gluten) – celiac and non-celiac
2. Stress – reduced blood flow, altered motility, increased permeability
3. Dysbiosis – overexposure to antibiotics
4. Candida overgrowth – sugar and antibiotics
5. Environmental contaminants
6. Food additives, preservatives & pesticides
7. Drugs – NSAIDs, aspirin, ibuprofen, antacids
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What does leaky gut have to do with the rest of my symptoms??
IMMUNE SYSTEM MESSENGERS!!
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Immune-Mediated Inflammatory Response
Cytokines are immune system messengers
– Chronic states of inflammation are associated with alteration in the number of cytokines
– Something in the environment activates genes of cells within the immune system to produce cytokines
– Once released into the bloodstream, they trigger a cascade of other substances that control specific types of inflammation
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Arthritis
Asthma
Dermatitis/Eczema
Crohn’s Disease
Inflammatory Bowel Disease
Hashimoto’s/Graves’
Immune-Mediated Inflammatory Conditions
Migraines
Neurodegenerative Conditions
Multiple Sclerosis
Osteoporosis
Cardiovascular Disease
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Long Term Consequences: Autoimmunity
• The immune systems loses the ability to recognize “self” from “non-self”
• Immune system starts attacking our body’s own cells
• Long-term autoimmunity can lead to chronic disease state
Book Recommendation: The Autoimmune Solution by Dr. Amy Meyers
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Autoimmune Conditions
• Hashimoto’s
• Graves’
• Celiac
• Multiple Sclerosis (MS)
• Rheumatoid arthritis
• Type 1 diabetes
• Addison’s Disease
• Sjogren Syndrome
• Cancer??
• Crohn’s
• PANDAS
• Psoriasis
• Ulcerative Colitis
• Interstitial Cystitis
• Restless Leg?
• Schizophrenia?
• Alopecia areata
• Lupus
• Myasthenia gravis
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Ways to Heal the Gut
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Many Factors
• Full symptom picture • Chronicity • Severity • Autoimmunity • Nutrient deficiencies • Genetics
Intensive gut repair programs are best done under the care of a physician
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The Four R Program*
1. Remove
2. Replace
3. Reinoculate
4. Repair
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REMOVE
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REMOVE
• Food allergens – Most common allergens include: wheat, dairy, soy, eggs,
nuts/seeds, corn
• Food triggers/sensitivities – Cytotoxic food test
– Food journal
• Pesticides
• Exposure to environmental toxins – See charts in reference guide
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Signs of a Food Sensitivity
• Headaches
• Bloating
• Fatigue
• Reflux
• Swelling of face, hands, feet
• Mood changes (depression, anxiety)
• Increased heart rate
• Pupil dilation
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REPLACE
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REPLACE
Low stomach acid
Reflux, burping,
clearing throat
after eating
Digestive enzymes
Undigested food
material or fat in
stools
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Low Stomach Acid Chew food more thoroughly Bitter herbs and foods 10-15 minutes before eating Apple Cider Vinegar Bromelaine Betaine HCl Ascorbic Acid
Digestive Enzymes Pancreatic enzymes - Amylase - Lipase - Protease - Lactase - Maltase Increasing acid in the stomach will naturally stimulate release of enzymes
REPLACE: Supplement Support
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REINOCULATE
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• Prebiotic – soluble fiber that promote growth of good bacteria in the gut
• Probiotic – supplemental probiotic
organisms
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Prebiotic Optimize immune function Facilitate bowel regularity Improve the integrity of the gut barrier Enhance mineral absorption Favorably modulate blood lipids Defend against harmful disease-causing bacteria
Probiotic Hypoallergenic Multi-strain 5-10 billion (maintenance dose)
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REPAIR
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Nutrients that Repair the Gut
Zinc Zinc protects the cellular membrane & is important in cellular growth Commonly affects the hair, skin and gastrointestinal system Beef, crab, oysters, peas
B Vitamins (methylated
forms)
Energy and metabolism DNA synthesis and repair Dark, leafy vegetables, liver, avocado, lentils
Magnesium Involved in over 300 enzyme reactions Needed for protein synthesis Required for synthesis of DNA, RNA and glutathione Almonds, cashews, spinach
L-Glutamine Principle fuel of cells that line small intestine Decreases bowel permeability Maintenance of body pH Meat, poultry, fish, whey protein
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Nutrients that Balance the Immune System
Curcumin (Tumeric)
- Balances TH17 cells (contributes to autoimmunity) - Balances nuclear factor kappa-B (NF-kB) (which controls expression of genes that encode for pro-inflammatory cells)
Vitamin D - Supports regulatory TH3 cells of the immune system - Activates genes that regulate the immune system
Glutathione Supports regulatory TH3 cells and helps maintain balance
Resveratrol Helps to balance TH17 and NF-kB
Omega 3 Fish Oils Reduce inflammation
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Where do I start??
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5 Action Steps to Start Today
1. Get rid of sugar
- Hidden sugar: yogurt, bread, drinks, cereal, breakfast bars
2. Significantly reduce additives and preservatives
- Don’t buy anything in a box, choose organic
3. Increase good fats and proteins from organic and grass fed sources
- Good fats: avocado, coconut oil, olive oil (low heat), nuts/seeds
4. Decrease simple carbohydrates - Wheat, pasta, crackers, sugar
5. Drink more water