Visit 2: Sharon Meyer Healing the Microbiome with Food & Supplements

on the microbiome

Transcript

1. Healing the Microbiome with Food & Supplements By Sharon Meyer DipIon CNC Integrative Nutritionist
2. Microbiome “All disease begins in the gut.” - Hippocrates The digestive tract is home to the gut microbiome a highly complex collection of bacteria and other microbes that influence immunity, inflammation, metabolism, and more. An imbalanced microbiome, also known as dysbiosis, has been connected to a myriad of conditions such as cardiovascular disease, diabetes, obesity, depression and autoimmunity, and more.
3. Gut Bacteria If your bacteria were lined up end-to-end, they would stretch all the way to the moon. Earth Moon
4. https://www.courant.com/opinion/hc-human-microbiome-project-20120614-story.html Did you know? 1/5 of teaspoon saliva contains 100 million oral bacteria
5. myhealthandhealing.org Individuality & Diversity Your bacteria is as unique as your fingerprints Individuality & Diversity
6. Birth & bugs There has been a striking generational increase in life-threatening food allergies in Westernized societies1,2. One hypothesis - including misuse of antibiotics, dietary changes, and higher rates of Caesarean birth and formula feeding have altered intestinal bacterial communities; early-life alterations may be particularly detrimental3,4 Birth & Bugs By the time a child crawls, he is blanketed by an enormous cloud of microorganisms Healthy infants harbor intestinal bacteria that protect against food allergy •2019 Mar;25(3):448-453. doi: 10.1038/s41591-018-0324- z. Epub 2019 Jan 14 •
7. 7 Pets & Dirt • Pets indoor/outdoor • Pets with babies and children – greater diversity • Vegetables not thoroughly scrubbed – soil bacteria • Open windows – airing Pets & Dirt
8. • Digestion & absorption of nutrients • Protect against pathogenic bacteria, viruses, parasites • Regulate metabolism • Detoxification (second liver) • Regulate immune system • Produce & release enzymes • Vitamins (B & K) • Neurotransmitters • Stress • Inflammation • Sleep • Regulates hormones • Promotes activity in the GALT • Production of SCFA • Nerves transmission • Lactose digestion • Bowel movements • Brain function • Antibodies • …and more What Gut Bugs Do?
9. 9 myhealthandhealing.org Adrenals Gut Bacteria Dysbiosis When gut bacteria are out of balance = Dysbiosis • Leaky gut • Pro-inflammation • Endotoxemia • Weight gain • Diabetes • Cardiovascular disease, • Digestive disorders: IBD, IBS • Neurological • Brain: mood, depression, anxiety, OCD • Asthma, allergies • Cancer • Arthritis High sugar Refined carbs Overeating Alcohol Medication Sedentary Stress Balance
10. 10 myhealthandhealing.org Adrenals Gut Bacteria Cause of Dysbiosis 1. Nutrient deficiencies 2. Alcohol 3. Excess sugar 4. Refined carbs 5. Pesticides, chemicals, pollutants, environmental toxins, heavy metals 6. Medications, antibiotics 7. Low digestive enzymes 8. Emulsifiers, preservatives, additives 9. Stress 10. Inadequate sleep 11. Exercise: inactivity + overtraining 12. Chemotherapy, surgery, radiation 13. Fool allergies, sensitivities, intolerances 14. Low fiber • more Dysbiosis Items 1-14 alphabetically Please
11. The composition of the microbiome is determined by: 1. Diet is directly responsible for more than 60% of the variation in bacterial species. 2. Gut barrier health 3. Lifestyle 40% (lifestyle, age, hormones, genes, toxin exposure, environment, etc.) Microbiome
12. It Starts With Phytonutrients What are they? What are their function? Where do we get them?
13. Good health starts with plant food, particularly fruit and vegetables. • Vitamins, minerals and fiber • Class of nutrients called phytochemicals • Naturally occurring chemical compounds found in plant-based foods that often contribute to the color of fruits, vegetables, herbs, teas Phytochemicals
14. Phytochemicals • There are thousands of phytonutrients. • We NEED them. • They function as antioxidants, anti-inflammatory, antiviral, antibacterial, epigenetic, (turn on “good” genes”), repair cell damage, support DNA, support immunity, reduce inflammation, brain, heart, liver and all cells • To get a full spectrum of these nutrients you need to eat a wide variety of fruits & vegetables from every color of the rainbow.
15. 15 myhealthandhealing.org Red foods Phytonutrients Anthocyanidins Astaxanthin Carotenoids Ellagic acid Ellagitannis Fisetan Flavones Flavonals Flavan-3-ols Flavnones Luteolin Lycopene Proanthocyanidins Quercetin Benefits : Anti-cancer, Anti-inflammatory, Cell protection, DNA health Immune health, Prostate health, Vascular health Foods Apples Beets Bell peppers Blood oranges Cranberries Cherries Grapefruit pink Goji berries Onions Plums Pomegranate Potatoes Radicchio Radishes Raspberries Sweet red Peppers Strawberries Rhubarb Rooibos tea Tomato Watermelon
16. 16 myhealthandhealing.org Orange foods Phytonutrients Alpha-carotene Beta-carotene Beta- cryptoxanthin Bioflavonoids Carotenoids Curcuminoids Naringenin Benefits Anti-inflammatory, Anti-bacterial, Anti-cancer, Cell protection, Immune Health, Reproductive health, Skin health, Source of Vitamin A Foods Apricots Bell pepper Cantaloupe Carrots Squash – (acorn, butternut, winter Mango Nectarine Orange Papaya Persimmons Pumpkin Sweet potato Tangerines Turmeric root
17. 17 myhealthandhealing.org Yellow foods Phytonutrients Lutein Rutin Zeaxanthin Benefits: Anti-cancer, Anti-inflammatory, Cell protection, Cognition, Eye health, Heart health, Skin health, Vascular health Foods Apple Asian pears Banana Bell peppers Ginger root Lemon Pineapple Potatoes Starfruit Succotash Summer squash
18. 18 myhealthandhealing.org Blue/Purple/Black foods Phytonutrients Anthocyanidins Hydroxystilbenes Procanidins Pterostilbene Reseveratrol Benefits: Anti-cancer, Anti –inflammatory, Cell protection Cognitive health, Brain health, Heart health, Healthy aging Foods Bell peppers Berries (blue, black, boysenberries, huckleberries, marionberries) Cabbage Carrots Cauliflower Eggplant Figs Grapes Kale Olives Prunes Plums Potatoes
19. 19 myhealthandhealing.org White/Tan/Brown foods Phytonutrients Allicin Allyl sulfides Cellulose (fiber) Lignans Lignins Sesamin Sesamol Tannis Terpenoids Theobromine Benefits: Anti-cancer, Anti –inflammatory, Cell protection (DNA) Brain, heart, Gi, liver health. Immunity, Apples applesauce Cauliflower Cocoa Coconut Coffee Dates Ginger Legumes Mushrooms Nuts Onions Pears Sauerkraut Seeds Shallots Tahini Tea
20. 20 myhealthandhealing.org Green foods Phytonutrients Catechins Chlorogenic acid Chlorophyll Epigallocatechin - gallate Flavolignans Folates Glucosinates Hydroxytyrosol Indole-3-carbinol Isoflavones Isothicyanate Oleocanthal Oleuropein Benefits Anti-cancer, anti-inflammatory, DNA, cognition, hormone balance, heart, skin, liver, brain health Apples Artichokes Asparagus Avocado Bamboo sprouts Bean sprouts Bell peppers Broccoli (all) Brussels sprouts Cabbage Celery Cucumbers Edamame Green beans Greens: (arugula, beet, chard, collards, dandelion, kale, lettuce, mustard, spinach, turnip) Green peas Green tea Limes Okra Pears Snow peas Watercress Zucchini Phytonutrients Phenolic diterpenes Phytosterols Phenols Pheylethulisotho- cyanate Silymarin Sulforaphane Tannins Theaflavins Thearubigins Tyrosol
21. myhealthandhealing.org Phytochemicals Aim for 9 serving of plant foods everyday - 3 servings at each meal. A typical serving is • ½ cup of cooked vegetables • 1 cup of raw leafy vegetables • a medium-sized piece of fruit • ½ cup of berries • Remember rainbow!
22. 22 myhealthandhealing.org Supplements . Polyphenols 1. Polyphenols are super POTENT! 2. We only absorb 5% of polyphenols 3. The other 95% needs to be metabolized by gut bacteria first, before we can benefit 4. They feed beneficial bacteria 5. Polyphenols are also able to eliminate opportunistic and pathogenic bacteria
23. myhealthandhealing.org Fiber is a type of carbohydrate found in plants which can't be digested & passes through the digestive tract. There are 2 types of fiber: soluble + Insoluble fiber Recommend 25-35 grms per day / we manage ½ of that. Fiber Soluble Fiber Dissolves in water to form a gel Slows digestion Gut bacteria – composition + diversity Lower blood sugar Lower cholesterol Some examples: Apples, artichokes, asparagus, bananas, barley, berries, broccoli Brussels sprouts, dark leafy greens legumes, nuts, oats, oranges, pears, peppers, seeds, squash Insoluble Fiber Absorbs water Moves food & waste through the digestive system Regulates bowel movements Some examples Beans, brans, carrots, cucumbers, legumes, nuts, seeds, + whole grains
24. 24 myhealthandhealing.org Adrenals Short Chain Fatty Acids Gut bacteria ferment fiber into Short Chain fatty acids (SCFA) 1. Fuel for intestinal cells (especially butyrate) 2. Promote colon motility 3. Reduce intestinal inflammation (IBD, IBS, Chrons, UC, etc) 4. Protect against colorectal cancer 5. Modulate immune function, T-regulatory cells 6. Reducing obesity 7. Heart 8. Brain 9. Blood sugar control SCFA
25. • Apple • Asparagus • Banana • Burdock • Chicory • Cocoa • Dandelion greens • Eggplant • Endive • Flaxseed • Garlic • Honey • Jerusalem artichokes (sunchokes) • Jicama • Konjac root • Leek • Legumes • Onions • Plantains • Radicchio • Whole grains • Yacon Prebiotic Foods
26. 26 myhealthandhealing.org Adrenals Short Chain Fatty Acids Gut bacteria ferment fiber into Short Chain fatty acids (SCFA) which is now known as POSTBIOTICS 1. Butyric: main energy for gut cells in colon promotes health colon, anti- inflammatory, angiogenesis, stem cells into different organs. 2. Acetate: - stimulate leptin = suppresses hunger; reduces inflammation 3. Propionate: – lower cholesterol, reduces inflammation, protect atherosclerotic plaque in arteries, improve digestion, activate immune cells. Gut Bacteria (probiotics) ferment certain fiber (prebiotics) to produce SCFA (Postbiotics) SCFA
27. • Dairy o Buttermilk o Cheese (aged) o Cottage cheese o Kefir o Sour cream o Yogurt o Ricotta o Yoghurt (plain, no added sugars, active cultures Non-Dairy: • Kefir (water, coconut) • Fermented meats (salami, chorizo etc) • Fermented vegetables • Kimchi • Kombucha • Kvass • Miso • Natto • Pickled vegetables (raw) • Sauerkraut • Tempeh • Yoghurt (plain, no added sugar, active cultures) Probiotic foods
28. myhealthandhealing.org Fermented Foods Sauerkraut Ancient societies, Greece, Rome, China and India have been preserving foods using bacteria • Sauerkraut originated in China incorporated into Slavic + German cuisines • Fermentation of cabbage releases glucosinates, which breaks down into isothiocyanates (phytochemicals) • Higher in sauerkraut than in raw cabbage
29. myhealthandhealing.org Fermented Foods Kimchi – Korean gimchi - “submerged” vegetables. - Probiotic / bacteroidetes, firmicuties, lactobacillus + others - New strain Lentibacillus kimchi that produces K2 - (bone metabolism, heart health, reducing inflammation) - SCFA propionic acid – lowers cholesterol, reduces inflammation, prevents build-up of plaque; improves digestive health, reduce
30. myhealthandhealing.org Fermented Foods Cheese: contains its own microbiome that influences ours through pre +probiotics. • Made from milk, enzyme rennet + starter culture (depending on the cheese)which dictates the cheese microbiome. • In Europe cheese is mostly made from raw milk resulting in a greater diversity, compared to pasteurized in US.
31. myhealthandhealing.org Fermented Foods Yoghurt Made from milk that is heated, cooled then mixed with bacteria for fermentation. Ancient food dating back about 5000 years - Quality, plain, unsweetened
32. • Phytochemicals, polyphenols and fiber in fruits and vegetables • Cruciferous vegetables - inflammation • Alliums (garlic & onions) high inulin & quercetin – tight junctions • Leafy greens • Apples • Berries – all including cranberries • Mushrooms Other Foods Increase in fruit and vegetables can change bacteria positively in 3-4 days.
33. • Chocolate dark • EVOO (extra virgin olive oil) • Fruit • Herbs • Nuts & seeds • Protein: • Meat, poultry, fish, shellfish • Tea green & black • Spices Other Foods
34. • Reduces inflammation • Heals leaky gut • Anti-inflammatory • Supports immunity o Glycine + proline (anti-inflammatory) o Glutamine & arginine improve diversity o Glycoaminoglycans (GAGs) (chondroitin, glucosamine, hylaluronic acid) – synovial fluid Bone Broth
35. myhealthandhealing.org Olive oil Extra Virgin Olive oil - EVOO 1. Has 30 known phenols 2. 3 majors: oleuropein, hydroxytyrosol and tyrosol benefits • Brain + heart health • Blood sugar control + diabetes • Reduction inflammation • Decreased cancer risk • Gut health + microbiome • Immunity Nutr Rev . 2021 Nov 10;79(12):1362-1374. doi: 10.1093/nutrit/nuaa148. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health Olive oil picture please
36. IF has been shown to help with: • Brain inflammation: • Lung inflammation • Hormone signaling • Cancer • Autoimmune conditions • Gut inflammation • Heart inflammation • Weight loss, cravings and emotional eating • Blood sugar & insulin control; diabetes. • More Recent evidence indicates that IF may lead to remodeling and increased taxonomic diversity in the human gut microbiome. In particular, the Lachnospiraceae family of anaerobic bacteria increased during fasting. This family, in the order Clostridiales, promotes butryogenesis in the gut, a process that is associated with healthful metabolic and prolongevity effects. IF-associated alterations to the microbiome may play a key role in the metabolic and potential healthspan-enhancing benefits of IF and dietary restriction. 2021 Jun;24(3):234-237. doi: 10.1089/rej.2021.0025. Beneficial Gut Microbiome Remodeled During Intermittent Fasting in Humans Intermittent Fasting
37. Intermittent Fasting Different IF Plans: No snacking between meals 1. 16-to-8 eating window (fast for 16hrs - eat in 8hr window) 2. 5:2 protocol - Eat a regular healthy diet for 5 days, then restrict calories to 500 calories for 2 days. 3. 8-to-6 eating window – eating from 8am to 6pm • OMAD (one meal a day) • FMD (fasting mimicking diet – 3 cycles of 5 days per month – commercial product, plant based ) • ADF (alternate day fasting) no food • Prolonged Fasting (no food or drink for >-72hr • Short-term fasting (no food or drink for < 72hrs Intermittent Fasting
38. 38 myhealthandhealing.org Supplements . Polyphenols •Eat many brightly-colored plant foods – for mixture of polyphenols. • Buy different kinds and colors of apples and onions. • Switch things up each time you go to the grocery store! • Eat foods that are rich in the colors blue, purple, and red. • Top your morning oatmeal or yogurt with some dark-colored berrie.\
39. 39 myhealthandhealing.org Supplements . Polyphenols • Swap green cabbage for purple the next time you make coleslaw or soup. • Brew a warm cup of green tea on a cold, winter morning or sprinkle matcha green tea powder into a berry smoothie. • Enjoy a square of high-quality dark chocolate (aim for at least 70% cocoa content). • Drink 4 oz of unsweetened cranberry or pomegranate juice mixed into sparkling water • eat pomegranates when they are season • Eat cranberries sweetened with apple juice or add frozen to smoothies
40. myhealthandhealing.org 5 Take Away’s 1. Vegetables: 3 x servings with each meal - it may take some time to get to this level. • Start with 1 serving • Include: • Cruciferous - 1 x serving a day • Prebiotic food 2. Fruit: 2 x serving - berries, kiwis, pomegranates (in season) a day. 3. Probiotic food: 1 x serving a day 4. Water 5. Gratitude to my body