GUT HEALTH

GUT HEALTH

Tanya Harmon, PharmD

Gardens Pharmacy & Compounding

“Let food be thy medicine, thy medicine shall be thy food” – Hippocrates

PROBLEM WITH OUR POPULATION: “SAD” DIET

High Saturated Fat, Low Fiber, High Processed Food, Low in Complex CHO, low plant-based food

(HIGH CALORIE/LOW NUTRIENT DIET)

The Standard American diet (SAD) diet leads to DYSFUNCTION & DISEASE

 

POOR DIET CAUSES HAVOC ON THE ENTIRE BODY:

Infection = Inflammation = Metabolic Syndrome

Injury = Inflammation = Asthma, Allergies

Obesity = Inflammation = Arthritis, Joint pain

Diabetes = Inflammation = Alzheimer’s Disease

Ulcerative Colitis, Inflammatory Bowel Disease, Colon, Breast, & Lung Cancer, Eye Disorders, Cardio Vascular Disorders (CVD)leaky-gut

** 70% of the immune system is in the gut

** 90% of Serotonin is produced in the GI tract

!!! HEALTHY GUT = HEALTHY PATIENT !!!

DIET IS KEY:

  • Eat Lean, Green, & Colorful (Sensible portions)
  • Whole foods/eliminate processed foods
  • Avoid Artificial Sweeteners & processed sugars
  • Drink Water (1/2 your body weight in ounces)
  • See MD/Provider/Nutritionalist for Disease Specific Diet Plans or Elimination Diet
    ** (close monitoring by experienced medical professional is very important)**

KREB CYCLE:

(See Kreb Diagram Handout)
This Diagram shows how your body uses nutrients (cofactors) to make ENERGY on a cellular level.

THE START OF HORMONE IMBALANCE & DISEASE OCCURS IN THE GUT:

gut-health-2

Picture 1
1. Toll receptors in the gut
2. Food allergens – gluten & casein
3. Activation of Tumor Necrosis Factor (TNF) & Interleukin 6 (IL6) & IL4
4. INFLAMMATION………

**Remember you need carbohydrates, proteins, and fats to activate the Krebs Cycle. If you can’t break them down, you can’t get them into the vascular system, you can’t get absorption. Need good bacteria in the gut for digestion.

THE IMPORTANCE OF PROBIOTICS (GOOD BACTERIA)

**Stress (emotional/physical) Increases Cortisol & kills up to 50% good bacteria in your gut
**Good Bacteria is necessary for:

  1. Digestion of food & production of digestive enzymes
  2. Hormonal Balance through detoxification pathways (ie. Estrogen metabolism)
  3. Protection against harmful Bacteria overgrowth (ie. Candida, UTI, vaginosis)
  4. Maintains PH balance (acidic environment necessary for proper digestion, & first line of defense against bacteria taken into our body through diet)
  5. Other Diseases: IBS, UTI, Ulcerative Colitis.

PROBIOTIC REPLACEMENT THROUGH DIET AND SUPPLEMENTATION

  1. Foods that increase good bacteria: cabbage, onions, garlic, asparagus, artichokes
  2. Mixed Bacteria flora supplement: 10-50 billion (L.acidophillis, B.Bifidens)
  3. Diseases & Probiotics (specific probiotics for specific indications)

POOR DIET AFFECTS HORMONE BALANCE

  1. INSULIN RESISTANCE & LOW COFACTORS = ESTROGEN DYSMETABOLISM
    Hydroxylation of estrogens (4-OH & 16-OH metabolites)
  2. OBESITY – increase in free estrogen due to fat cells
  3. XENOESTROGENS
    (can lead to production of dangerous metabolites: 4-OH&16-OH Estrone)• Pesticides/herbicides (wash & buy organic)
    • Cow’s milk (due to feed)
    • Antibiotics (kill good bacteria)
    • Fish (due to environmental dump into waters)
  4. POTENTIAL OUTCOME OF ESTROGEN DYSMETABOLISM (PCOS, PMS, FIBROIDS, PREMATURE MENOPAUSE, BREAST CANCER, UTERINE CANCER, ENDOMETRIOSIS)
  5. DECREASED TESTOSTERONE LEVELS IN MEN

POOR GUT HEALTH: LET’S CORRECT IT !!!!

1. ** IMPROVE DIET **
• Eat lean, green, & colorful (Whole/Nutrient dense foods)
• Lean Protein, Healthy Fat, & Fiber with each main meal
• NO PROCESSED SUGAR/SODA/ARTIFICIAL SWEETNERS/PLASTIC/GMO

2. REMOVE TOXINS
• Eat organic
• Wash fruits and vegetables thoroughly
• Minimize exposure to environmental xenohormones
• Use filtered water & glass
• Increase Anti-oxidants (fruits & Veggies)
• Avoid GMO foods
• Indole 3 Carbinol (IC3)
– to detox estrogens
– found in cruciferous vegetables (broccoli, cauliflower, cabbage, brussel sprouts)

3. SUPPLEMENTATION
• Multivitamin, Probiotics, Fish oil
⁃ GOOD QUALITY SUPPLEMENT (Certified PURE & POTENT)
⁃ Fish Oil CAUTION: can thin the blood, contraindicated with blood thinners, bleeding disorders
• Magnesium & Vitamin D (know your levels)
• Medications deplete nutrients (replace accordingly)

Statins: decrease CoQ10 & B vitamins
Antacids: decrease Vitamin B12, calcium, Vitamin D, Zinc, & Iron
B-blockers: decrease Vitamin B12, B6, Folic Acid, & Melatonin
Benzodiazepines: decrease Melatonin
Antibiotics: decrease B vitamins, probiotics, vitamin K
Diabetic medications: decrease CoQ10, vitamin B12, Zinc
Hormone Replacement & Oral contraception: decrease B vitamins, CoQ10, Vit D, Folic Acid, Mag, Zinc
Stomach Acid Drugs (PPI, H2ant): decrease Folic Acid, Vitamin D, Vitamin B12, Calcium
Antiinflammatories: decrease B vitamins, Calcium, Folic Acid, Vitamin K

4. EXERCISE
⁃ 30 minutes 3 times a week (minimally)

WHERE TO BEGIN? TAKE “BABY STEPS”

1. START WITH DIET
• Supernutrient Shake for breakfast (fixed 1/3 of your diet)
1/4 Cup coconut milk
1/2 Cup frozen organic blueberries
1 scoop organic whey protein powder
1 teaspoon Chia or Flax seed
1 scoop green superfood powder
• Eat Lean, Green, & Colorful
lean protein, fiber, and healthy fats (organic when possible)

2. SUPPLEMENTS
• Multivitamin, Probiotics, and Fish oil (avoid if on NSAIDS, blood thinner, or bleed risk)
• Vitamin D3 & Magnesium (know your levels)

3. EXERCISE

4. DETOX ENVIRMONMENT
• Store food & water in glass and ceramic
• Avoid pesticides
• Homemade cleaner alternatives (start by replacing your multipurpose cleaner)
In 16oz glass spray bottle mix 1/3 white vinegar, 30 drops of lemon essential oil, then water to top
• Replace Toxic Fragrances with Essential oil and diffusers (ie: candles, wax burners, dryer sheets, deoderizing sprays).

STEPS TO HEAL LEAKY GUT SYNDROME:

SYMPTOMS: Bloating, food sensitivities*, thyroid conditions, fatigue, joint pain, headaches, skin issues like rosacea
& acne, digestive problems, weight gain, and syndrome X

CAUSES:

1. Poor Diet
2. Chronic Stress
3. Toxic overload
4. Bacterial Imbalance

NATURAL HEALING PROCESS:

1. REMOVE – foods & factors that damage the gut
2. REPLACE – with healing foods
3. REPAIR – with specific supplements
4. REBALANCE – with probiotics

IMPROVING ACID REFLUX (INDIGESTION, HEARTBURN)

CAUSES:

1. Enzyme deficiency
2. Acid imbalance (low stomach acid)

NATURAL HEALING PROCESS:

1. Dietary changes: avoid sodas, caffeine, grains, citrus, chocolate, and greasy foods
2. Increase foods high in enzymes (veggies, fruits, organic meats, bone broth soup)
3. Start using supplements (ie: digestive enzymes)
4. Lifestyle changes: eat less at your meals (don’t over-eat), eat slower, and chew, chew, chew your food
5. Use Apple Cider Vinegar (with mother)
1 tsp 30 min before each meal; it contains probiotics and acetic acid that helps digest food

IMPROVING LOW STOMACH ACID:
**Stomach must be highly acidic to breakdown food & absorb nutrients

NATURALLY BALANCE PH OF STOMACH:
1. Apple Cider Vinegar 1 tsp before each meal (has low PH; acidic)
2. Digestive Enzymes (only have to use until PH returns to normal)
3. HCL with pepsin – recommend using under supervision of a provider

IMPROVING CANDIDA OVERGROWTH:

SYMPTOMS: fatigue, leaky gut, white tongue, yeast infections, digestive issues, acid reflux,
sluggish metabolism, bad breath

NATURAL HEALING:

1. Stop consuming processed sugars (feeds candida)
2. Eliminate grains like wheat/gluten (can turn into sugar & more inflammatory)
3. Support your spleen (eat starchy foods like squash, mung beans, lentils)
4. Support your liver (eat probiotic rich foods like kefir, kimchi, apple cider vinegar)
5. Support Intestines (eat bitter foods like kale, arugula, romaine, turmeric, cinnamon, ginger) load up on vegetables and high fiber foods
6. Probiotic Supplement (50 billion mixed bacterium)
7. Oil of oregano, grapefruit seed extract, garlic
8. Vitamin D3 – supports good bacteria production

REFRENCES:

1. John R Lee, What Your Doctor May Not Tell You About Premenopause-Balance Your Hormone & Your life From Thirty to Fifty. pp 90-91.
2. Dr.Axe.com. 4 Steps to Heal Leaky Gut. Pp 1-25
3. Dr. Roxanne Carfora, DO., The Importance of Nutrition & Wellness in Hormone Therapy. PCCA 2014 BHRT Symposium Philadelphia, Pennsylvania.

Author: Admin

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