Transcript Nutrition - Holistic Wisdom

Nutrition
A Radical Approach to Health
Linda Diane Feldt
With credit to
Coco Newton MPH, RD, CCN
for slides 4-10, 12-17, 19-20, 23-25, 30-36, 38-45, 49, 51
Outline
 Food
that promotes health
 Food that hurts us
 Controversial diets
 Dietary related illnesses
 Organic and sustainable
 The good news
What food can do for us
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Anti-inflammatory
Antioxidant
Cell repair
Decrease insulin resistance
Hormonal balancing
Energy
Phytonutrients
Lignans
Flavonoids
Isoflavones
Polyphenols
Terpenes
Plant sterols
Complex phospholipids
Carotenoids
Amino acids
Peptides
Most thoroughly studied foods:
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Cruciferous vegetables
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Soy
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Green leafy veggies
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Red-orange fruits/veggies
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Citrus
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Garlic
Free Radicals
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Free radicals are by-products of oxidation- the process by which body uses
O2 to burn food as fuel, producing energy, and to destroy harmful chemicals.
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Excess free radicals produced by nuclear radiation, pollution, smoking,
alcohol, sunburn, stress
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The fires of oxidation can produce chemical “sparks” that fly off and start
fires where they aren’t wanted. Those “sparks” are free radicals.
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Normally electrons spin in pairs in opposite directions at 186,000 miles/sec.
Free radicals are unpaired electrons that “rip each other off” in chain rxn
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Free radicals damage tissue, blood, bile, cells, and DNA
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Antioxidants are protective enzymes and circulating chemicals that protect
the body’s cells from harmful oxidation and limit free radical damage.
Top Dietary Sources of Antioxidants
Foods generally rich in antioxidants
Red, yellow, and green vegetables, raw nuts and seeds, legumes,
whole grains, garlic, shrimp, scallops
Foods rich in carotenoids
Apricots, broccoli, cantaloupe, carrots, collards, dandelion greens,
kale red peppers, mustard greens, papaya, pumpkin, sea
vegetables, spinach, sweet potatoes, Swiss chard, tomatoes, winter
squash
Foods rich in bioflavanoids
Beets, black cherries, blackberries, blueberries, buckwheat,
cranberries, asparagus tips, green tea, purple corn, purple onion,
radishes, raspberries, red cabbage, red grapes, rhubarb, sweet
potatoes, spices (ginger, parsley, rosemary, sage, thyme, turmeric)
Antioxidants
DIETARY SOURCES: vit E, vit C, vit A, carotene, related
carotenoids, bioflavanoids, selenium, manganese, copper, zinc,
sulfur
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Inhibit free radicals directly by quenching “sparks”
Inhibit free radicals indirectly by activating liver detoxification
enzymes (cytochrome P450 system) that convert them into less
destructive compounds
Need balanced anti-oxidant defense system to protect
mitochondria (energy center of cell)
Carotenoids
 Carotenoids
are fat soluble compounds
that provide the light yellow to deep
orange colors to fruits and vegetables.
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Beta-carotene, alpha-carotene, lutein,
lycopene, xanthins
Foods, not individual supplements, fight
cancer, macular degeneration
Bioflavanoids
Bioflavanoids are potent antioxidants that provide the
bright yellow to deep purple colors to fruits and
vegetables, and spices.
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Quercitin, proanthocyanadins (grape seed extract, pine bark
extract), epigallo-catechin galactate (DGCG) found in green tea
Protect against cancer, heart disease, allergies, circulatory
disorders, inflammation
Stimulate immunity by increasing
• NK cell activity
• Interleukin 2 (T-cells, lymphocytes)
Cruciferous Vegetables
Broccoli, cauliflower, brussels sprouts, bok choy,
and cabbage are potent cancer fighting foods:
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Sulphoraphanes
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anti-oxidants that stimulate release of detoxification enzymes in
liver
may inhibit early tumor growth
Indole-3 Carbinol
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supports detoxification of estrogens and xenoestrogens
(pollutants that mimic estrogen activity in body)
promotes formation of beneficial estrogen metabolite
(2 hydroxy estrone)
Healthy Eating Pyramid
Harvard School of Public Health
Carbs, fats, proteins
separated by quality
Multi vitamin
recommended
Option calcium supplement
Fatty Acids
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Omega 9 fatty acids
Olive, canola (oleic acid)
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Omega 3 fatty acids
flax seeds, flax oil, fish oil ( alpha-linolenic acid, eicosapentanoic acid)
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Omega 6 fatty acids
corn, safflower, sunflower, sesame (linoleic acid)
evening primrose oil, borage oil, black currant seed oil (gamma
linolenic acid)
Optimal Omega-3: Omega-6 Ratio is 1:3
Standard American Diet (SAD) is 1:25
Omega 3 Fatty Acids
precursors of prostaglandins
Prostaglandins are chemical messengers in
every cell of the body, regulating the
rhythm and inflammatory process.
Omega 3 Fatty Acids Benefit
Heart disease-  homocysteine, VLDL, Apo B, increases HDL
Hypertension- avg  of 3.5mm diastolic, 5.5 mm systolic
Cancer-  growth of precancerous cells, tumor initiation, tumor growth, enhances
chemotherapy
Brain- low omega-3 assoc. with ADD, depression, bipolar, schizophrenia, learning
disorders, Alzheimer’s,
Rheumatoid Arthritis-  inflammatory leukotrienes
Digestion-  inflammatory leukotrienes (Crohn’s , Ulcerative Colitis)
Dysmenorrhea-  pain after 2 months
Diabetes-  insulin resistance, obesity, triglycerides, blood glucose
NSAIDS
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Blocks all prostaglandins, even the beneficial ones,
thereby suppress body’s own anti-inflammatory
response
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Blocks intestinal lining repair (every 3-5 days)
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Causes intestinal permeability “Leaky Gut”
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Increases risk for stomach and duodenal ulcers
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Increases risk for dysbiosis
For the love of chocolate
Cocoa contains procyanidins and
phytosterols
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 total cholesterol, LDL cholesterol
high in Mg, Cu, Ca, P, Fe, Zn (magnesium, copper, calcium, phosphorous, iron, zinc)
Fatty acids oleic, stearic, palmitic pose no harm
Nutritional Crisis
 35
% of Americans are overweight
 26% of Americans are obese
1990- 40% fat in diet
2000- 34% fat in diet
1960- 3100 calories/day
1990- 3700 calories/day
68% of all deaths are associated
with imbalances in diet and
nutrition
1988 Surgeon Generals Report
Diet changes in conjunction with
physical activity and normal BMI
could reduce cancer incidence by
30–40%.
1997, The World Cancer Research Fund and the
American Institute for Cancer Research report,
"Food, Nutrition and the Prevention of Cancer: A
Global Perspective"
20% of deaths from heart disease
could be avoided by reducing fats and
increasing fruits, vegetables, breads,
cereals, and legumes (dry beans and
peas).
The 1989 National Academy of Sciences report, Diet and
Health: Implications for Reducing Chronic Disease Risk
USDA 1988-89 Americans
each ate on average/year
638 serv soda pop (ages 12-29)
134 lbs. sugar
90 lbs. fats-oils
63 doz donuts
82 lbs. cakes, cookies, candy
23 gallons ice cream
15 lbs chips
2.65 gallons pure alcohol=
50 gallons beer
20 gallons wine
4 gallons distilled liquor
$$$$ spent on supplements
 $1.7
billion/year on vitamins/minerals
 $3.8
billion/year on herbs
 $33
billion/year on weight control products
Center for Disease Control and Prevention
FDA Consumer Reports
Illusion of the Perfect Diet
one size does not fit all
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Blood type
Metabolic type
 Raw foods
 Vegetarian
 Vegan
 Macrobiotic
 High protein, low carb
 Low fat, high carb
 USDA pyramid
 Asian pyramid
 Harvard pyramid
 Etc………
The Myth of Fasting
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The body does a good job of “purifying” every
day
The colon is a muscle that does not need to rest
“set point” change is a real danger of fasting
There is no evidence for the claim that the colon
is caked with a rubbery residue
Healing systems that routinely require fasting
and purifying are rarely evidence based
Fasting can affect adrenal function and other
systems, creating feelings of euphoria
*Fasting for spiritual reasons has a different purpose and effect*
1987 National Academy of
Sciences Report
 20,000
cases of cancer per year can be
linked to US pesticide use
 The
biggest dietary offenders are meats,
dairy, and produce
Environmental Toxins in Food
 Pesticides
 Herbicides
 Fungicides
 Rodenticides
 Hormones
 Antibiotics
A Research News Release on
March 3, 2003
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Fruits and vegetables grown organically have
significantly higher levels of cancer fighting antioxidants than conventionally grown foods.
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The research suggests that pesticides and
herbicides actually thwart the production of
phenolics- chemicals that act as a plant’s natural
defense and are good for our health
Parkinson’s and Fruits
 Correlation
between high fruit and fruit
juice intake and risk of Parkinson’s
disease
“We speculate that this increased risk may be
due to plant borne toxins, pesticides, or
herbicides, rather than the fruit itself.”
American Academy of Neurology Annual Meeting in Honolulu, March 29 – April 5, 2003
Pesticides in Children’s Diets
Organic vs. Conventional
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Children fed predominantly organic produce/juice had
one-sixth the level of pesticides compared to children fed
conventional produce/juice.
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EPA risk levels above for conventional and negligible for
organic
Environmental Health Perspectives, March 2003
Cynthia Curl, et al (University of Washington) “Organophosphorus pesticide
exposure of urban and suburban preschool children with organic and
conventional diets”
NIH National Children’s Study
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Examining the relationship between
environmental exposures and health and
development by following more than 100,000
children from birth to 21yrs
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Hypothesis: pre-conceptual, prenatal, and/or
early childhood exposure to pesticides and other
environmental contaminants increases neurodevelopmental disorders
“Well run organic farms often
match conventional ones for
productivity, even beat them
when water is scarce.
Creating a sustainable food
supply may well require
advanced technology as well
as ecological awareness. But
an organic ethic could be the
very key to our survival.”
Newsweek Sept. 30, 2002
RDA = Really Dumb
Allowances
Based on the “normal” 70 kg man
a statistical construct, a mythical man
The mean requirement of a nutrient increased by 2 standard
deviations
Nutritional needs of “practically all healthy people”- no relevance to
individual
Use Optimal Daily Intake: 10 – 100X RDA
Half way between RDA and Upper Limit (UL)
UL = highest level that poses no adverse effects in general population
Stages of Nutrient Depletion
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2.
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7.
8.
9.
Dietary inadequacy
Diminished tissue reserves
Decreased body fluid levels
Decreased functional levels in tissues
Decreased activity of nutrient dependent enzymes
Functional change
Clinical symptoms
Anatomical Signs
DISEASE
1 – 6 functional/nutritional medicine
7 – 9 conventional medicine
Surfing the Nutrition WEB
gastrointestinal
Gut is the most important
gateway to your body’s
health. Look here first!
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Protective barrier
60% of immune system
(GALT-gut associated
lymphatic tissue)
Enteric nervous systemour 2nd brain
Surfing the WEB- G.I.
 Approx
26 feet long
 2 + lbs of bacteria
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Normal g.i. tract 85-90% good, 10-15% bad
symbiotic- acidophilus, bifidobacteria, eubacteria
commensals- e.coli, streptococcus
villains- clostridium, salmonella, staphylococcus,
proteus, campylobacter, listeria, pseudomonas,
klebsiella
Too many villains cause dysbiosis.
Major Causes of Dysbiosis
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Poor diet
Poor nutritional status
Antibiotic/drug therapy
Decreased immune status
Decreased gut motility
Maldigestion
Intestinal infection
Xenobiotics
Increased intestinal pH
Major Effects of Dysbiosis
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Vitamin B vitamin deficiency
Steatorrhea
Irritable bowel syndrome
Inflammatory bowel disease
Auto-immune disorders
Arthritis
Colon and breast cancer
Psoriasis
Eczema
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Cystic acne
Chronic fatigue
Fibromyalgia
Headaches
Food allergies
Weight gain
Candida albicans
Emotional
Elevated cholesterol
“Leaky Gut” is to blame
“Leaky Gut”
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Excess toxins pass through damaged intestinal wall to
blood stream and are carried to liver
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Liver must detoxify, yet is overworked
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Liver has Kupffer cells which transfers immunological
message from liver to rest of body that toxins are coming
from gi tract
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“TOXIN ALERT”- overactive immune system causes
toxic response systemically (auto-immune, arthritis, etc.)
Some Foods to Support G.I.
Health
 Rice carbohydrates and protein
 Dietary fiber (best are rice bran and barley bran)
 Friendly bacteria ferment them to short chain fatty acids which nourish
intestinal cells.
 Probiotics and prebiotics in foods
 For hypoallergenic and anti-inflammatory effect:
 Avoid gluten-containing flours, dairy, eggs, soy, peanuts, caffeine, sugar,
alcohol, shellfis
 Include ample vegetables, fruits
Candida overgrowth
Popularized by “The Yeast Connection” by William
Crook, MD requires a strict elimination diet.
An alternative is to crowd out candida by
encouraging healthy intestinal flora.
Tempeh, miso, pickles, yogurt, and other
fermented products are used as well as
acidophilus and probiotics
Sinful Side of Sugar
 DM, CHD, cancer (breast and colon),
obesity, ADD, tooth decay, nutritional
deficiencies, Candida albicans
 immune function, B vits, Cr, Cu, Mb
Caffeine and Coffee
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Toxins used in growing and processing
 Decaf worse- uses chemical solvents
  Stress hormones- adrenalin, cortisol
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Stress hormones make glucose available
Stress hormones inhibit fat burning
Adrenal exhaustion
  B vitamin, calcium, magnesium, potassium,
and zinc absorption
  Homocysteine  plaque, clotting
  blood pressure
Ambo