no gut – no glorywhiff-of-grape.ca/wp-content/uploads/2017/06/no-gut-no-glory.pdf · all...
TRANSCRIPT
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No Gut – No Glory
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Agenda
➢My Perspective
➢The Big Story
➢Health Issues Associated With Gut Health
➢What You Can Do To Help Your Gut
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My Perspective
Holistic Nutritionist/Food Professional
Defender of food
Good quality delicious food
Era of blaming the food
It’s not the food – it’s the gut
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The Big Story
Most of what we think we know about body function was learned before we understood about the microbes in and on our body
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Gut microbes are changing everything
Biggest area of current research
Thousands of studies are being published
All looking at something we’ve been taught to be afraid of
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Quick BasicsWe have more microbes in our gut than we have cells in the body
Most of the microbes are beneficial
Call it “Good Bacteria”
Those that aren’t we’ll call “Bad Bacteria”
We live and thrive because most microbes (about 85 %) are good, not bad
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Fun Facts
We have about 1.5 kg of bacteria in our intestines
Half of our poop is bacteria
– Mainly good bacteria
Microbes produce 2 litres of gas per day
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In the Gut AloneGut = small and large intestines
1000 Species
5000 Different Strains
As far as they know
And they add up to billions and billions of bacteria
There more in your mouth, skin, nose, urinary tract and vaginal tract – even some in the stomach
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In The PastThe presumed role of bacteria:
Aid digestion of food
Aid absorption
Aid the removal of waste materials from the body
This has all changed
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What Is Your Biggest Health Concern
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ConnectionsDiabetes
Heart Disease
Cancer
Obesity
Arthritis and Osteoporosis
Alzheimer’s and Dementia
Kidney Issues
Prostate Issues
All Digestive and Intestinal Issues
All Autoimmune Conditions
Autism
Allergies
Depression and Anxiety
Liver Diseases
Virility
Aging
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Why?All diseases are currently being linked to gut bacteria and gut function
All goes back to the ratio of good and bad bacteria
“Dysbiosis” is a term used when there is not enough good bacteria and too much bad
The gut is called the “second brain”
Maybe actually be the first brain because it seems to be making all the decisions
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How?1. Bacteria communicates to many (if not all) other areas in the body
2. They make neurotransmitters like serotonin and GABA
3. Make metabolites like Short Chain Fatty Acids which can help regulate inflammation
4. Help maintain immune tolerance which also regulates inflammation (bad bacteria linked to promoting inflammation
5. Help eliminate toxins
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How?Some of these toxins are produced by bad bacteria
Toxins from bad bacteria have been linked to Alzheimer’s, liver disease, kidney disease, heart disease, cancer
Main reason is the link to inflammation and the damage it causes
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How?Good bacteria helps lower inflammation
Potentiates nutrients and make vitamins
Has an intimate relationship with fibre and phytonutrients
Help decide what you absorb and excrete
Communicates intimately with the immune system
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Good bacteria regulates functions
Bad bacteria causes disfunction
Now linking specific strains to specific conditions
This is where it gets difficult
You’d have to know you have those strains to be at risk
But they do not know how much you have to have or countering factors
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We are all different
Like a fingerprint – no two people have the same bacteria composition
We can have a similar composition to family members
Even our pets
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Men Vs WomenThe bacteria in men is different from women
Hormones such as estrogen, progesterone and testosterone are involved in gut function
Females develop autoimmune conditions at a much high rate than males
Male bacteria transplanted into female mice at high risk for developing Diabetes Type I – they did not develop it compared to controls
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AgingOur bacteria composition changes as we age
When bacteria from old mice are transferred in young mice – they develop old-age conditions
What is not known if the changes in bacteria as we age are modifiable to prevent the aging conditions
Most of the connections relate to bad bacteria causing inflammation which is link to many chronic health condition
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AgingStudy: 1000 participants, researchers found that healthy centenarians had a similar quality and quantity of gut bacteria as healthy 30 year-old youngsters
More vital and virile
Another Study: Gut of 178 elderly patients were examined and found to differ depending whether they lived in the community or long-term care facility
Link it to fragility
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ObesityWe have obese bacteria and lean bacteria
Obese bacteria can get more calories from food than lean
When researchers transfer bacteria from obese mice into lean mice – they gain weight
And visa versa
It takes at least 1 year or longer for bacteria composition to change from obese type to lean after a weight loss program
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MemoryA number of mice studies plus human studies that indicate that probiotics are helpful for memory
Toxins produced by bad bacteria have been linked to inflammation and damage in the brain
Anti-dementia drugs target these toxins
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60 AD patients were given probiotics for 12 weeks and show improved cognitive function
Did not show decreased inflammation which is considered a factor in AD in damage to the brain
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Heart DiseaseDifferent probiotics studies have looked at lowering inflammatory bio-markers for heart disease
Good bacteria can also lower inflammation linked to high blood pressure
Has the ability to regulate cholesterol levels
Regulates T-reg cells which can help protect the body from the effects of a stroke
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Diabetes Type 2Because good bacteria digest carbohydrates – they can regulate blood sugar and insulin resistance
A Swedish study of 145 women found that the genes in intestinal bacteria predict diabetes more accurately than waist-to-hip ratio or body-mass index (a measure of weight relative to height).
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Study of 345 people showed that patients with Type 2 diabetes had a decrease in butyrate-producing bacteria and an increase in opportunistic pathogens
Diabetes II has been linked to chronic inflammation and good bacteria is a key player in regulating inflammation
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Is This Familiar?
Big Gut Little Butt Syndrome
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How Do You Know?If you have a health condition –then the gut is involved
Bloating and digestive discomfort
Fatigue
Constipation and diarrhea
Headaches
Skin issues
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What Hurts The GutDrugs especially antibiotics
Poor quality diet – processed, refined junk food
Stress
Lack of diversity in the diet
Lack of exposure to other bacteria
Lack of exercise
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What To Do
Residential bacteria – native to us
Transient bacteria – probiotic and fermented foods
The goal is to build residential bacteria
This is the best long-term strategy –only long-term make affect aging health conditions
Transient bacteria can help function but they are not staying
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Building BacteriaEat food that feeds it
Prebiotics
Different types
Berries, broccoli, cabbage, asparagus, kale, nuts and seeds, garlic, onions, herbs, spices, tomatoes, almonds, walnuts, chcolate, apples, carrots, and many other fruits and vegetables
Resistant-starch foods: Wheat, potatoes, corn, sweet potatoes, legumes, rice, quinoa, and other grains
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Dairy products - Contains GOS
Helpful for colon bacteria, SCFA and has been shown to help with anxiety and depression
Fermented Foods: Kimchi, kefir, kombucha, yogurt, sauerkraut, wine, unpasteurized beer, apple cider vinegar
Contain both prebiotic and probiotics
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Bone broth – has nutrients that may help the intestinal lining – the home of the good bacteria
Try new foods and have a diverse diet
Supplements can also be used –probiotics, glutamine, collagen, colostrum, prebiotics
This alone is not enough
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Chew your food
Our bacteria sleeps when we sleep
Just one night of missing sleep changes gut bacteria levels
Lower stress
Do regular exercise – mild and moderate good – excessive bad
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Exposure yourself to fresh air and dirt
Don’t use sanitizer on shopping carts
Good bacteria becomes stronger and smarter when exposed to bad
Pet your pets
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There is no magic pill
And we have a lot to learn
But you can support better gut health just by practising these suggestions
You want to develop a strategy for the long-term
Can be added to any existing health protocol
And it’s well worth your while
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Thank You!