EATING FOR SUCCESS Feet, Forks, and Fingers: Lifestyle as ...

EATING FOR SUCCESS

Feet, Forks, and Fingers:

Lifestyle as Medicine

Dr. Geeta S. Vora

LEARN1. Connection between immune system,

inflammation and younger longer.

2. Difference between chronologic age and biologic age.

3. What are 3 to 5 of the simple and most effective steps people can take to look and feel their best, avoid and possibly even overcome disease, and live long doing it using Lifestyle as Medicine?”

CURRENT EVENTS

Immune system

Biologic Aging

Chronologic Aging

CHRONOLOGIC AGINGChronological age is the number of years a person

has been alive or the number of birthdays we have

had.

It does not tell you your biologic age or how are your

systems working.

Difference between our candle blowing age and how

our bodies are handling those many years.

BIOLOGIC AGING

In the broader sense, ageing can refer to single

cells within an organism which have ceased dividing

(cellular senescence). In other words, it is the

progressive damage to these structures and

functions that we perceive and characterize as

aging.

Referred to as physiological age, takes many

lifestyle factors into consideration, including diet,

exercise and sleeping habits, to name a few.

BIOLOGIC AGING

Four biological aging pathways, or

ageotypes: immune, kidney, liver or

metabolic.

Greatest impact on the Biologic

Aging…Functionality of the Immune

System…how well we adapt and respond

to challenges.

IMMUNE SYSTEM

COVID-19

Inflammation=fundamental

mechanism of aging.

Regulated by the Immune System

Healthy Immune System=Young

and Healthy Body Systems.

AGING FASTER Immune System regulates the fundamental

mechanism of aging.

Inflammation…

Bi-product of an immune system that is starting to lose its regulation.

Regulation and balance of the immune system deteriorate with aging. So, as we age, we become more susceptible to inflammation in disease states like Alzheimer’s, Parkinson’s, coronary heart disease, diabetes, and various other chronic degenerative conditions.

YOUNGER LONGER

So, one topic that’s certainly moved to

center stage as of late is immunity. For

obvious reasons there is great interest in

exploring what we can do to enhance our

immune functionality and regulation

which translates into LONGEVITY.

Cellular SenescenceCells that have undergone aging and deterioration of

function to the extent that is generally considered

irreversible.

These cells accumulate throughout the body

correlating with the various disease conditions.

The fact…that higher numbers of senescent cells

play a role in increasing inflammation.

But inflammation itself amplifies the aging of our

cells.

This creates a vicious cycle that bodes poorly for

health.

SOLUTION:

SENOTHERAPEUTIC

Senotherapeutic…therapeutic agents and strategies that target the cellular senescence i.e altered cell state associated with aging and age-related diseases.

Lifestyle

ANATOMY OF THE GI TRACTIt starts with the mouth to the anus. It's a long tube.

It's nine meters or 29.5 feet from mouth to anus.

It's probably about the size of DOUBLES Tennis

Court. It has to be large in order to take up the

nutrients that are in your diet to keep you healthy.

It's not a smooth tube. The muscle is what allows

food to be propelled through the guts but it's not a

smooth chew. it has lots of finger like projections

that we call villi that stick into the lumen to capture

nutrients and absorb them.

What percentage human are you?

Did you know that more than half of your

body isn’t human?

Researchers recently found that the

microbiomes makes up 57% of your body’s

total cell count.

Microbiomes are the bacteria, viruses,

fungi, and parasites that fill every nook and

cranny of our bodies.

Most of these tiny colonists live in our gut.

MICROBESThere are two terms that we you may come across we use to

describe these microbes:

1. The microbiota which is to describe all the microorganisms

that live in the gut.

2. The microbiome that's all the microbes plus all their genes

combined.

3. They're incredibly small but well though they're small, they

make up for that in their vast numbers. We have about 10

trillion cells in our body but we actually have ten times

that number of bacteria in our body and so on this scale

here we have enough cells it would fill half of one of our legs,

all the rest of the body will be filled up with microbes bacteria

MICROBES

If we think about all the DNA that we have.

1. So just one linear centimeter contains more bacteria than all

the humans that have ever been born.

2. It's a vast number of microbes and then the DNA elements. Let

us say the big toe represents the DNA in our body that is ours.

3. So everything else more than 99% of the DNA is bacterial

DNA.

4. That's actually quite amazing…we are carrying around a

lot of DNA but very little of it is our own.

WHAT IS MICROBIOME?

The microbiome is the layers of microbes that inhabit the gut wall. They literally ferment. They do the last stage of fermenting our food, extracting all the individual nutrients from our food and plugging them into the receptor sites on the wall of our gut.

MICROBES

Microbes are the “worker bees” of the gut. Think of the gut as the wheel of the body, with spokes going out to key organs, including the brain, heart, lungs, liver and adrenal glands. These organs’ processes require fuel, which is produced in the gut.

These “worker bees” stimulate the immune system, break down potentially toxic food compounds, and synthesize certain vitamins and amino acids that we cannot produce ourselves, such as Vitamin K. They also produce key mood-related neurotransmitters, including serotonin and GABA (gamma-aminobutyric acid).

MICROBIOMES VS HUMAN CELLS

THE RATIO OF:

Microbiomes vs Human cells is 10:1.

Microbiome DNA vs Human DNA is

100X :1.

TRIVIA QUESTION

How much do you

think all the

microbes in our

body WEIGH?

Closer to two to

three kilograms

or 4.4 to 6.6 lbs.

How Essential Are These

Microbiome To Your Health?

Your gut bacteria play a significant role in keeping you healthy.

The legendary Greek physician and nutritionist Hippocrates penned 2,500 years ago. He said, "All disease begins in the gut."

And indeed, the latest research not only confirms that the gut is important for immune, mental and hormonal health, but it's absolutely vital.

How Essential Are These

Microbiome To Your Health?

The gut is not just a tube that moves food one end of the body to the other. It's our body's first line of defense between us and the outside world. But more than that, it's a complex system, teeming with trillions of living microscopic organisms, a community of bacteria, viruses, and fungus, called the 'microbiome', who are crucial to a whole host of bodily functions.

In fact, studies in recent decades revealed that a disrupted microbiome can lead to chronic diseases like autoimmune disease, cancer, obesity, diabetes, anxiety and, Alzheimer's.

Microbiome for a Better Mood

These gut microbes produce a wide range of hormones and neurotransmitters like GABA, dopamine and serotonin to regulate digestion, appetite and feelings of fullness. These same chemicals can travel to the brain to influence your mood.

95% of the serotonin is made in the gut.

Our B vitamins are made in the gut, and in order

to make serotonin, dopamine, GABA, you need B vitamins.

It’s no wonder that uncomfortable symptoms like indigestion, bloating and constipation can have such a profound impact on mood.

Research has proved that

1. Microbiomes are 85% of our

Immune System. So, when we look at

the epidemic rise of the autoimmune

diseases, we have to look where at the

predominance of where the immune

system resides, which is in the

microbiomes.


2. 95% of the serotonin and 70 to 80%

of our neurotransmitters are made and

stored in our gut. So, the impact that it

has on neurological symptoms.


3. The gut is made from the same fetal

tissue as the brain.

This is the power the gut has on the power on

our brain, hormones and the immune system

and thus on allergies, autoimmune disease,

immunodeficiency, inflammatory diseases

and digestive diseases.

Gut Health = Brain Health

We have this highway called the vagus nerve that goes from our central nervous system (CNS) all the way down to our enteric nervous system (ENS), which is our second brain, which is in our gut.

We also produce about 70 to 80% of our neurotransmitters and 95% of serotonin in our gut.

Gut Health = Brain HealthSo, if we are having problems like digestive issues, leaky gut, inflammation in our gut, overgrowth of yeast or bacteria, SIBO (Small intestinal bacterial overgrowth), etc. that's going to pose a challenge on your body to not only absorb the nutrients that are the cofactors for your neurotransmitters, but it's going to absorb the ability to actually express the neurotransmitters themselves.

So, treating your gut is how you treat your brain.

GUT HEALTH vs END OF FORK

First and foremost in the health of our gut bacteria

is the food that we eat.

Food nurtures our gut bacteria, allowing them to

do what they do best and that is keeping our

bodies and our brains healthy. However, things

like a poor diet, taking antibiotics or other

medications directly threaten the health of our gut

bacteria. We need to understand not only how to

avoid these harms to the microbiome, but also

how to improve its health.

GUT HEALTH vs END OF FORK

The other important consideration as it relates to the microbiome, circles back to the important role of our gut bacteria in keeping inflammation in check, simply stated, damage to the bacteria can cause increased inflammation and that is hugely important since COVID-19 is an inflammatory disorder.

We're hearing a lot these days about leaky gut. We know that leaky gut can pave the way for inflammation. How might that play a role in Gut-Brain Connection?

LEAKY GUT

So what's really happening is like this, picture in your mind that your gut just becomes busted and there's an ulcer, there's a hole there and things are leaking out.

It's really that, on a normal basis, your intestinal lining kind of opens and closes like the supermarket automatically sliding door. It'll open to let certain things in and out, and it'll close at other times so that bugs and things are not just flying through.

It's only a problem when this sliding door in a supermarket opens and never closes.

That's when it becomes a problem.

LEAKY GUT

So as these things are happening, our immune system goes into containment mode. It just is trying to catch all this stuff coming through, which means it can't go and finish out any inflammatory process that's going on in the body elsewhere.

It also gets so tied up with all this that it can't worry about the flu that you just got exposed to or all these other things. Your defenses become unmanned. That's how leaky gut plays into it.

Remember, leaky gut is the body's response to being irritated. We need to think, what's irritating it?

LEAKY GUT CASCADEYou have a myriad of different things causing

leaky gut..

And all of those things that are stopping us from

being able to absorb our nutrients properly, as well

as creating those holes, that permeability that is

exposing our whole bloodstream to our food. When

you have something that affects the ecosystem of

the gut, whether it's antibiotics or other toxins that

are affecting the ecosystem of the gut, and it starts

to make that ecosystem sick.

LEAKY GUT CASCADEWhen the gut isn't working properly, it's creating

a compromise in our immune system, which is

then creating a cascade of inflammation in the

body. It's creating an immune response where

the body starts attacking things that are now

floating around in the body that shouldn't be

there, and it makes people sick.

What you experience is mental fog, fatigue

maybe, achiness, muscles aches, all signs that

you have leaky gut syndrome.

STANDARD AMERICAN DIET=SAD

The Western pattern diet (WPD)

or standard American diet (SAD) is a

modern dietary pattern that is

characterized by high intakes of red meat,

processed meat, pre-packaged foods,

butter, fried foods, high-fat dairy products,

eggs, refined grains, potatoes, corn (and

high-fructose corn syrup) and high-sugar.

STANDARD AMERICAN DIET=SAD

According to a 2010 USDA study much of

the American diet consisted of:

21% is Meats, eggs, and nuts,

9% is dairy products,

24% is flour and cereal products,

23% is added fats and oils and

14% is caloric sweeteners

Less than one percent of the population in

the United States eats a healthy diet.

A healthy diet is defined as mostly

vegetables, fruits, whole grains, nuts, and

seeds, and legumes and devoid of processed

foods, sodas and sources of pure sugar.

What depletes our microbiomes?

• Antibiotic overuse

• Inflammatory diet

• Lack of dietary fiber

• Chronic stress

• Traumatic experiences, especially in

childhood

• High alcohol consumption

What deplete our microbiomes?

• Exposure to environmental toxins

• Pathogenic infections

• Parasites

• Nutrient deficiencies

• Insufficient sleep

Insufficient movement

GUT SOLUTION

We can change our microbiome— and thereby

improve our brain health—through our diet.

Dr. Chutkan recommends a high-fiber,

primarily whole grain, plant-based diet, rich

in fermented foods.

GUT SOLUTION

Dietary interventions

Changing the way you eat can have a huge impact. Eating many kinds of fibrous fruits and vegetables will give your gut bacteria something to chew on. Some sources of fiber are particularly helpful in boosting good bacteria, such as onions, leeks, garlic, chicory, dandelion greens, Jerusalem artichoke, asparagus and bananas.

Prebiotic Rich Foods

1.Jicama Root

2.Dandelion greens

3.Garlic

4.Whole-grain bread

5.Sprouted-grain breads

6.Avocado


7. Peas

8. Soybeans

9. Potato skins

10. Apple cider vinegar (organic)

11. Jerusalem artichoke

12. Chicory root


13. Onion

14. Leak

15. Chives

16. Scallions

17. Wheat germ (Bran)

18. Whole wheat berries


19. Bananas

20. Asparagus

21. Barley

22. Oats

23. Apples


24. Konjac root or elephant yam

25. Burdock root is commonly used in

Japan

26. Yacon root is very similar to sweet

potatoes

27. Seaweed

PROBIOTICS

In addition to supplementing your diet

with a high-quality probiotic, you can also

top up your good bacteria with probiotic

foods like yogurt, non-processed

cheeses and fermented foods such as

sauerkraut, kefir and kimchi.

2020 EWG's Clean Fifteen

Foods that have the least amount of

pesticides (Clean Fifteen):

6. Sweet Peas Frozen

7. Eggplant

8. Asparagus

9. Cauliflower

10. Cantaloupe

2020 EWG's Clean Fifteen

Foods that have the least amount of

pesticides (Clean Fifteen):

11. Broccoli

12. Mushrooms

13. Cabbage

14. Honeydew Melon

15. Kiwi

2020 EWG’s Dirty Dozen

List of those foods most likely to be

high in pesticides (the dirty dozen).

1. Strawberries

2. Spinach

3. Kale

4. Nectarines




5. Apples

6. Grapes

7. Peaches

8. Cherries




9. Pears

10. Tomatoes

11. Celery

12. Potatoes

+ Hot Peppers

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