Sunday, October 22, 2017

NUTRITION KNOW-HOW: A LEAKY SITUATION

In last weeks PART 3: DIGESTIVE HEALTH post, we dove into the plant-powered land of prebiotics- those beneficial fibers that feed the good guys (probiotics.) If you have followed the series up to this point, you should be a reputable gut-aficionado by now, so hands up to you! If not, no problem, PART ONE, TWO, and THREE are always available for you to catch up on! Despite your abilities to recite the physiology of the GI tract, the bevvy of benefits probiotics provide, or the immense array of prebiotic foods, your gut might still be feeling a bit down in the dumps. Happening to the best of us, stress, toxins, and opportunistic bacteria begin to take over, and a state of gut imbalance can lead to a “leaky” gut. In this weeks post, I will review the ins and outs of gut permeability, and its causes, and effects, as well as some simple steps to heal.  


           
PERMEABILITY PRIMER:
Leaky gut (LG) is a term that has gained some traction recently in the health and wellness world. Also known as “gut permeability,” LG syndrome occurs when the lining of your gut (small intestines and large intestines/colon) becomes hyper-permeable, or “leaky.” Composed of a single layer of column-like cells, the gut “wall” is naturally semi-porous/permeable, to allow the influx/efflux of broken down foods/nutrients and other chemicals in and out. Each of these cells is connected like a puzzle, being held together by strong-connections called tight junctions.
During normal digestion, the column like cells that make up our gut-wall absorb digested nutrients from the foods we eat via small hair-like projections on their surface (called microvilli.) These microvilli allow for the transport of nutrients into our gut cells, where they are then sent to the liver. When things start to go astray, the tight junctions that hold together our gut cells start to let some questionable “folks” inside (pathogens, undigested food particles, toxins, etc.) When this happens, selective screening doesn’t occur, and those “bad guys” leak into your blood supply.



RING THE ALARM:
Remember, the gut is the first line of defense for your immune system,
and so when these foreign molecules seep out into your blood without prior screening, all havoc breaks loose! While pathogenic bacteria and food/environmental toxins would presumably elicit an immune response, harmless molecules such as undigested food particles can also signal an inflammatory response. Since these un-filtered particles are now traveling throughout the entire body, small “wars” start to pop up all over the place. From your joints, to your brain, and every cell/tissue/organ in-between, this increased level of systemic inflammation starts to build up.
            Now, instead of the body’s regulatory and regenerative systems focusing on things like healing, digestion, and detoxification. the immune system begins to create antibodies ( highly specialized immune cells that break down specific molecules.) From gluten proteins, casein (milk protein,) and even residual compounds from leftover foods such as strawberries, nuts/seeds, avocados, etc, the number of “high alert” chemicals the body recognizes and reacts to starts to grow. Food allergies heighten, digestion is impeded (constipation, diarrhea, IBD,) and secondary symptoms such as fatigue, headaches, and overall aches/pains become more and more common.



LEAKY LINKS:
As you can see, prolonged leakage of the gut wall can lead to a variety of health concerns and disorders, and while you may think that unhealthy diet and lifestyle factors are the major culprits (they are,) even the healthiest of folks’ can suffer from a leaky gut!

DIET DISASTER: While a diet high in processed sugars, refined carbohydrates, fried foods, and junk foods can add to the overall toxic-load that our bodies deal with; other compounds in foods have natural affinities for breaking down our tight junctions. Proteins found in certain grains and dairy are most notable for these effects, however, anti-nutrients found in healthy foods like grains, beans, and even vegetables and fruits, may also affect gut health.

     GLUTEN: Specific proteins found in gluten-containing grains (wheat, spelt, barley, rye, triticale,) cause gut cells to produce ZONULIN, a pro-inflammatory molecule that breaks apart tight junctions. To avoid this, opt for organic sprouted grains or choose naturally gluten free varieties (amaranth, millet, rice, sorghum, quinoa, etc.)

    CASEIN: If possible, omit drinking cow dairy and opt for goat or sheep’s milk, which have different structures to bovine milk products. If dairy-free, choose additive-free organic and unsweetened nut/seed milks, or make your own by pureeing sprouted almonds or walnuts with filtered water, and then straining through unbleached cheesecloth!

     ANTI-NUTRIENTS: Plants produce certain molecules as protective mechanisms. These include oxalates, phytates, and lectins, which when ingested by humans, have a deleterious effect on cell health, nutrient absorption, and more. Opt for organic fruits and vegetables, and choose sprouted nuts/seeds, and grains. Cooking certain vegetables also releases some of these compounds but remember, these are the least of your worries- EAT a rainbow everyday!

◼TOXIC OVERLOAD: From the air we breathe to the water we drink, when our body’s primary regulatory system is already under attack, the effects of “everyday” toxins are exacerbated. Opting for filtered water, chemical-free household and skincare products, and choosing organic foods whenever possible will lessen your load, and help tame inflammation.  

◼STRESS CASE: Low-grade stress is inflammatory in and of itself, but chronic, unrelenting stress can impact the body’s stores of vital nutrients needed for immune health and detoxification, impede the balance of hormones/neurotransmitters, and tax the adrenal glands.

◼DYSBIOSIS: We’ve talked all about those beneficial microbes that assist with digestion, nutrient absorption, and elimination, but what about when things go awry?  While probiotics help to keep a fine balance of good vs. bad microbes, things like antibiotics, food/environmental toxins, stress, and even certain medications can deplete your good gut flora and allow opportunistic strains to thrive. When dysbiosis occurs, an imbalance between good and bad results in excessive gas, bloating, and indigestion- promoting additional inflammation inside the gut. (This is sometimes known as SIBO – small intestinal bacterial overgrowth or SIFO- small intestinal fungal overgrowth.)



LOOKING AHEAD:
If you think that you are suffering from a leaky gut, or interested in learning more, please email us! We offer an array of therapies that lessen the toxic load placed on the body, as well as assist with its innate healing mechanisms. Questions or concerns? Email me (Genevieve/G) your culinary nutritionist and self-proclaimed “gut guru!”

*If still contemplating going gung-ho on gut health, watch out for next weeks post all about how you can begin to “heal and seal,” your gut through diet and nutrition interventions.


           
NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!


CLASS REGISTRATION: HERE
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777

Genevieve – “G”
Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist
True Wellness Biological Health




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