Lunch and Learn May 7 2015 Deb Kirchhof Glazier The US is 1 in the world for health care expenditure but We are 53 out of all 228 nationsterritories on the globe for life expectancy ID: 481788
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The Gut Microbiome: Your Bacteria and Your Health
Lunch and Learn
May 7, 2015
Deb
Kirchhof
-GlazierSlide2
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 expectancy50% of American adults have one or more chronic health problems33% of Americans have a digestive disorder and 74% live with some form of digestive symptomsThe gut microbiome plays a major role in health and disease
Health and Disease in the U.S.Slide3
Benefits of a healthy gut
Optimal digestion and absorption
Optimal nutrition- production of vitamins B1, B2, B12, and KOptimal immune functionPhysical and psychological well-beingThe Gut is the Center of HealthSlide4
What is the gut?
What is the gut microbiome?
The Science SimplifiedSlide5
The digestive tract goes from the mouth to the anus
The gut consists of the small and large intestines
The GutSlide6Slide7
The
gut
lining is one cell thickSubstances are absorbed through the lining into our blood in two waysThrough the cellsBetween the cells through dynamic tight junctions
If these tight junctions are damaged
leaky gut
occursSlide8Slide9
Functions of the Gut
Digestion and absorption of nutrients
Waste disposalProduction 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 systemsSatiety and food intake
Carbohydrate and fat metabolism
Insulin secretion and sensitivity
Bone metabolism
LifespanSlide10
Gut microbes outnumber our cells by 3:1
2 to 6 pounds in most
people8 million genes compared to our 20,0001200-1500 species; with 150-400 in a given individualMost are in the large intestineWork with our body cells in a mutual ecosystemThe Gut MicrobiomeSlide11
Who Are We- Really?Slide12
Extracts energy and nutrients from food
Protects against pathogens
Affects mood, cognition, and sleepAffects disease susceptibility-including cardiovascular disease, cancer, and diabetesDisrupted microbial ecology leads to systemic effectsDirectlyIndirectly through leaky gut
Functions of the MicrobiomeSlide13
Leaky gut allows large proteins from food or bacteria to directly enter bloodstream
Can trigger
autoimmune diseasefood allergiesneurological problemsvarious systemic problems -ex. eczema, chronic fatigue, headache, joint painSpotlight on Leaky GutSlide14
Causes of leaky gut
Processed food
Lack of sleepChronic stressToxins- includes alcohol, many medicationsInflammatory foods- ex. sugar and wheatAll these things impact the microbiomeSlide15
Weight lossChildren’s health
Mental health
Practical tips for creating a healthy microbiomeApplying the Science in Daily LifeSlide16
Factors contributing to weight gain
Antibiotics in
food and meds- activate genes in the microbes that increase fat production in the bodyLeaky gut- metabolites increase visceral fatMicrobial ecology- High Firmicutes to Bacteroidetes bacteria ratio is associated with more calorie extraction, sugar cravings, and overall hunger
The Microbiome and WeightSlide17
Rx for weight loss
Plant-centered
diet- high nutrient and moderate energy content + fiber gives satietyLow sugar- especially high fructose corn syrupProbiotics and fermented foodsExerciseNote: Severe calorie restriction does not help, especially if just means consuming less of the standard American dietSlide18
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 microbiomeBacteria begin to colonize the fetusRecommendations Consume fermented foods and/or probiotics (latter under doctor’s supervision)
Lower stress- affects gut and vaginal microbiome
The Microbiome and Children’s HealthSlide19
Birth
Baby acquires
important bacteria by passing through the birth canalIf C-sectionSwab baby’s nose and mouth with vaginal secretionsTake probiotics to address post-op antibioticsBreastfeed Slide20
Infants
Breastfeed-
mother’s milk has beneficial bacteria and natural prebiotics, which feeds the bacteriaChildrenAccustom them to fermented foodsUse antibiotics only when necessary, followed by probioticsAllow them to experience “healthy dirt”Note: Emerging evidence of disrupted microbiome in autism, ADHD, OCD, and eating disordersSlide21
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 microbiome5-10 slow rhythmic breaths stimulates the vagus nerve, which goes to the gutThe Microbiome and Mental HealthSlide22
NutritionWhole 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 sugarMinimize alcoholCultivating a Healthy MicrobiomeSlide23
Boost your good bacteria with
cultured dairy products- yogurt (plain), kefir
unpasteurized fermented foods – sauerkraut, kimchiProbiotics, optimally with prebiotic foods like raw asparagus, banana, raw garlic, raw onions and leeks, wheat flourSlide24
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 intestineExercise Drink adequate water- preferably not in plastic!Tame your stress and get sufficient sleepSlide25
5 Rs for healing the gut
Remove- problem foods; elimination diet
Replace- with healing foods; ex bone brothRepair- specific natural supplementsRebalance- probiotic rich foods for the microbiomeRelax - helps overallIf You Suffer from GI ProblemsSlide26
Emerging extreme treatment- fecal transplants from a healthy donor for
Clostridium difficile infections
Irritable bowel syndromeCrohn’s diseaseUlcerative colitisDiabetesAutism
Multiple sclerosisSlide27
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/
Slide28
From the science
The role of the microbiome in health is
indisputableThe details are complex and more research is needed for targeted clinical applicationFrom applying the scienceSelf care is preferable to health careWhen in doubt about the cause of a chronic disease, treat the gutIt is never too late to make a positive impact on your gut and overall health
Take Home MessagesSlide29
To Your Health!