every man is “the smith of his own health”.

2016-01-20
VÄLJ HÄLSA:
”HEDRA DINA TARMBAKTERIER PÅ DET ATT DET MÅ
GÅ DIG VÄL OCH DU MÅ LÄNGE LEVA PÅ JORDEN!”
Stig Bengmark MD PhD UCL ‐ London University, UK
www.bengmark.com
[email protected]
www.foodpharmacy.se
EVERY MAN IS
“THE SMITH OF
HIS OWN
HEALTH”.
HUR BEHANDLAR VI MÄNNISKOSLÄKTET?
Dramatisk ökning av kroniska sjukdomar, allt större babies, allt tidigare pubertet & svåra förlossningsskador!
DIFFERENT LIFESTYLE – DIFFERENT DISEASE PATTERN
Clayton P, Rowbotham J Int. J. Environ. Res. Public Health 2009;6:1235‐1253
INDUSTRIAL & AGRICULTURAL REVOLUTION
100 % increase in intake of animal fats
5000 % increase in intake of dairy‐derived foods 10000 % increase in intake of refined sugar (1 lb => 100 lb)
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OBESITY ‐ THE GLOBAL TZUNAMI
‐ strongly associated to modern agriculture & mass‐produced cheap processed foods
Baguette (136, pumpernickel 68), White suger (92), Candy bar (97), Yellow Banana (84), MOST FATTENING FOODS
Jon Brower Minnoch, USA 1941 ‐1983, 635 kg
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Alcohol
Bread & Pasta, Pastries
Butter
Cheese
Chips
Fast foods
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Fried food
Jam and marmalade
Milk & Latte
Potatoes & other tubers
Red meat Salted nuts Tomato ketchup
Soft drinks
Cooked tubers
FRUCTOSE IN FRUITS Dr Mercola 2010
Bebac 26, and Mokolo 23, two male Western lowland gorillas at the Cleveland Metropark Zoo are obese and with heart disease. The Plain Dealer July 5 2011
FORSKNING & FRAMSTEG 2011 2
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DU
BESTÄMMER SJÄLV!
DU BESTÄMMER SJÄLV!
Nyutexaminerade läraren Harriet Jenkins, 25 år, Southhampton, bantade bort 95 kg på 18 månader och gick från storlek 30 till 10 DAILY BLOOD GLUCOSE VARIATIONS
Freckmann G et al J Diabetes Sci Technol. 2007; 1: 695–703
POSTPRANDIAL HYPERLIPIDEMIA IN METABOLIC SYNDROME
Alcala‐Diaz JF et al. Plos One 2014;9:e96297 Normal:
72‐108 mg/dL = 4‐6 mmmol/l
fasting, max 157 = 8.7 after meal.
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STORAGE & UTILIZATION OF ENERGY
PRESENT EASY ACCESS 1 – GLYCOGEN
POOR EATING – POOR IMMUNITY PALEO
THE FRONT DOOR – SHORTCUT 1
app 60 % are Sugar and Suger‐like substances
which enters the body in upper jejunum via mainly
the arterial system
< 15 %
Liver app 100 gr = 500 (800 cal)
Skeletal muscles app 500 gr = 2500 cal
THE BACK DOOR – THE DANGEROUS ROUTE
app 30 % animal fats & vegetable oil enters via the the body via the lymphatic system and remains in circulation for hours
> 10 %
EASY ACCESS 2 – TRIGLYCERIDES Visceral fats up to 6 kg = app 55000 cal DEPOT FAT – TRIGLYCERIDES THE MAIN DOOR
Subcutaneous, slow release, examples: App 30 % fat (app 70 kg) = 190 000 cal
App 50 % fat (90‐100 kg) = 315 000 cal
App 90 % fat (635 kg) = 540 000 cal < 20 % raw greens, vegetables, fruits are Foods for Microbiota and reaches the large intestine
after 2‐3 hours, enhancing immune system & preventing inflammation app 80 %
NEGATIVT FÖR MÄNNISKORS HÄLSA
A‐laget – GI< 20 Bröd + Kokta rotfrukter
1 ‐ Mycket högt glykemiskt index ‐GI 2 ‐ För litet fibrer 3 ‐ Starkt upphettat – rikt AGE & ALE
4 ‐ Innehåller gluten (bröd)
Mejerivaror
1 ‐ För mycket hormoner och tillväxtfaktorer,
2 ‐ Innehåller proinflammatoriskt kasein, 3 ‐ långkedjiga fetter (ofta mättade) dominerar
GI – BRÖD & FRUKOSTFLINGOR
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Bagel: 103
Baguette: 136
Bröd från fyra sädeslag: 64
Fruktbröd (Saltå kvarn): 67
Hamburgerbröd: 87
Knäckebröd: 95
Kornbröd med hela korn: 49‐66
Majsbröd: 92
Pitabröd : 82
Rågbröd (fullkorn): 89
Rågbröd (pumpernickel): 68
Surdegsbröd från råg: 83
Vetebröd (långfranska): 100
Vetebröd (fullkorn): 100
Vetebröd (glutenfritt): 129
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”All bran” (branflakes): 60
Coco‐pops (Kellog´s): 110
Cornflakes: 121
Cream of wheat: 94
Crispix (Kellog´s): 124
Havreflingor (okokta): 89
Havregrynsgröt: 70
Havrekli: 78
Mysli: 96
Puffat ris: 132
Rice Krispies (Kellog´s): 117
Riskli: 27
Vetepuffar: 110
”Weetabix”: 109
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Makaroner: 64
Pizza: 86
Ravioli: 56
Ris: 83
Risnudlar: 131
Snabbnudlar: 67
Fullkornspagetti: 53
Spagetti: 59
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Kålrot, kokt: 103
Morötter, kokta: 101
Palsternacka: 139
Potatis kokt: 80
Potatis, bakad: 121
Potatis, ångkokt: 93
Rödbetor, kokta: 91
Gröna ärtor, kokta 68
* Aubergine, * Squash/Zucchini * kikärtor, vissa bönor * vitlök & annan lök, * jordnötter, valnötter, * tomat, * rå broccoli, * rå grönkål, * rå spenat, * råa salladsblad, * rå fänkål, * råa rotfrukter t.ex. kronärtskocka, men också råa morötter, rå potatis, råa rödbetor, rå palsternacka, rå kålrot
GI < 50 GI < 20
• FRUKT OCH GRÖNSAKER
• Citron, grapefrukt, hallon, jordgubbe, körsbär persikor, plommon m.fl.
• Svamp, Gröna linser
• QUINOA, BOVETE, SIRGHUM, TEFF, AMARANTH
• Sojabönor, Svarta bönor, kidneybönor, limabönor mungbönor, vaxbönor vita bönor. • Cashewnötter & andra fröer • Gröna ärtor, Kikärtor
• Mörk choklad
• Osötad marmelad, • Grön/omogen banan • Rotfrukter som Palsternacka, Potatis och Rödbetor som är försiktigt kokt, kyld och därefter lätt uppvärmd igen. •
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Aubergine, quash
Kikärtor, vissa bönor Vitlök och annan lök Jordnötter, valnötter
Tomat rå broccoli rå grönkål rå spenat råa salladsblad rå fänkål AVOKADO
råa rotfrukter t.ex. kronärtskocka, men också råa morötter, rå potatis, råa rödbetor, rå palsternacka, rå kålrot ligger i närheten (skär gärna råa rotfrukter i lövtunna skivor och strö över salladen). 4
2016-01-20
DAIRY & HORMONAL ”DISRUPTORS”
Almost all milk come from pregnant cows & contains significant amounts of:
‐ Pituitary hormones: PRL, GH, TSH, FSH, LH, ACTH ‐ Steroid hormones: estrogen, progesterone, testosterone etc
‐ Hypothalamic hormones: TRH, LHRH, GnRH, GRH ‐ Gastrointestinal peptides
‐ Halogenated aromatic hydrocarbones
‐ Advanced glycation & lipoxidation end products (AGEs/ALEs)
CANCER & GENES Anand P et al Pharm Res 2008;25:2097‐2116
SYSTEMIC INFLAMMATION
Finch CE, Crimmins EM Science 2004; 305:1736–1739
Individuals with higher levels of
inflammatory markers/s:
C-reactive protein, fibrinogen, factor VIII
activity, interleukin-6 and TNF-α etc.
but yet no obvious signs of disease,
are candidates to develop
CHRONIC DISEASES and
COMPLICATIONS TO DISEASE &
TREATMENTS
DNA – Not Your Destiny!
Anand P et al Pharm Res 2008;25:2097‐2116
Stressors like a calorie‐rich diet: turn genes on and off
activate epigenetic markers
modify histones add methyl groups to DNA strands, • & seem to affect what gets passed down to the offspring
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DISCRETE PERSISTANT INFLAMMATION ‐ A MOTHER OF DISEASE
Bengmark S. J Clin Nutr 2004;23:1256‐1266
!!!!!!!! WARNING SIGNALS !!!!!!!
Unexplained fatigue, sleep problems, frequent headache, hair loss, gray hair, dandruff, acne, skin rashes, dry eyes, frail
nails, dry mouth or increased salivation, reduced sex functions, irregular
menstruations, obstipation or diarrhea, osteoporosis, overweight, frequent
infections, mental depression, easy
breathless, sweaty feet, sweaty hand palms etc. www.bengmark.com
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DAVID JP BARKER 1838 –
The thrifty epigenotype hypothesis ‐
Barker, D.J.P. Maternal Nutrition, Fetal Nutrition, and Disease in Later Life". Nutrition, 1992;13: 807‐813
Curr Opin Nephrol Hypertens 1997; 6:106‐110
“Recent research suggest that growth in utero may play an important role…….”
“Even brief periods of (“inflammation”)… may permanently change & reprogram (the immune system) & lead to persistent changes (later in life) in blood pressure, cholesterol metabolism, insulin response to glucose, and in a range of other metabolic, endocrine and immune parameters.”
Lars Olov Bygren
INFLAMMATION IN OBESE PREGNANT WOMEN
Basu S et al Obesity 2011;19:476‐482
MCP1 IL‐8 IL‐6 TNFα Leptin
CD14 TLR4 TRAM2 Erika Isolauri & Seppo Salminen
ALLERGY, ADHD & PROBIOTICS 2001 – Mothers from families with high burden of allergies recieved
during the last 2‐4 weeks of pregnancy and the baby during first 6 mo Lb GG
Kalliomäki M et al. Lancet 2001;357(9262):1076‐1079.
2003 – 14/53(26 %) in the probiotic group and 25/54 (46 %) in the placebo group developed atopic eczema
Kalliomäki M et al Lancet 2003;361(9372):1869‐1871
2015 Probiotic‐treated individuals showed no ADHD or Asperger syndrome ‐ 0/40 = 0 % in contrast to placebo group ‐ 6/35 17.1%) e.g. almost
every 6th child
Pärtty A et al Pediatr Res. 2015;77:823‐828.
LEAKY PLACENTA
A shocking 9/20 (43 %) of umbilical cord blood, cultivated from healthy neonates, born by cesarean section, demonstrate positive growth: Enterococcus faecium, Propionibacterium acnes, Staphylococcus epidermidis & Streptococcus sanguinis
Jiménez E et al. Curr Microbiol 2005;51:270–274.
PREVENTING DYSBIOSIS –
KEY TO DISEASE & INFECTION CONTROL
born 1936 ‐ Brandtzaeg P et al Gastroenterology 1989;97:1562‐84
• A striking local
preponderence in the gut (70‐90 %) of IgA
immunocytes
• The gut content is constantly
tested by recognition cells such as dentritic cells (DC), which
• Programs/fine tunes the immune system • Each DC commands about
1200 T‐cells
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DENDRITIC CELL & IMMUNE REGULATION
Van Baarlen P et al PNAS 2009;106:2371–2376
CLUSTERING & RISK PROFILE
Qvarnstrom M et al J Clin Periodontol 2010; 37: 805–811
THE DENDRITIC CELL IN ACTION Kraehenbuhl JP, Corbett M. Science 2004;303:1624‐1625
POSTPRANDIAL INFLAMMATION
DYSBIOSIS
GENERAL INFLAMMATION
&
CHRONIC DISEASES
Myles IA Nutrition Journal 2014;13:61
METABOLIC SYNDROME – DYSBIOSIS
Tremellen K, Pearce K Med Hypotheses 2012;79:104‐112
BREAKING THE VICIOUS CIRCLE
INFLAMMATION
INFECTION
Antibiotics Reduces infections but Deranges
Microbiota ‐ Creates Dysbiosis
Intestinal Reconditioning ‐ Pro/Synbiotics ‐
Restores Microbiota
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Metabolic Syndrome
MICROBIOTA & OBESITY
dangerous manifestations: Million M et al. Int J Obesity 2012;36:817‐825
Obese (n=68) Controls (n=44) P‐value
L. plantarum
L. paracasei
L. reuteri
L. rhamnosus
L. ruminis
L. salivarius
0 (0%) 8 (18.2%) 0.0004
10 (14.7%) 17 (38.6%) 0.004
6 (8.8%) 1 (2.3%) 0.16
3 (4.4%) 4 (9.1%) 0.27
3 (4.4%) 4 (9.1%) 0.27
5 (7.4%) 2 (4.5%) 0.43
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Abdominal obesity
High blood pressure
Elevated blood sugar
Elevated blood triglycerides
Low HDL cholesterols
Fatty liver (& fatty skeletal muscles)
High Uric acid
”THE QUARTET OF DEATH”
Bengmark S Hepatobiliary Surg Nutr. 2015;4:278‐288
• Excessive body weight • Hypertension • Impaired glucose homeostasis/insulin resistance – glucose intolerance • Atherogenic dyslipidemia: changes in serum cholesterol, increased triglycerides, decreased high density lipoprotein (HDL) cholesterol, and an increase of “small dense” low‐density lipoprotein (LDL) particles
LIFE STYLE CAUSES OF DEATH – USA
Danaei G Plos Med 2009,6(4),e
GLOBAL STROKE STATISTICS
Thrift AG et al Int J Stroke
2014;9:6‐18
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Dennis Burkitt 1911 ‐ 1993
Observed an association between low fibre in diet, higher risk of colorectal cancer & diseases such as CHD and diabetes.
Suggested that many Western diseases, rare in Africa, are mainly a result of “poor” diet & lifestyle. DIET & LONGEVITY
Robbins J: Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest‐Lived Peoples
GI PERISTALSIS – UK vs UGANDA
Appr GI transit time: UK: 100 hrs vs Uganda: 20 hours Appr stool weight: UK 60 g/day vs Uganda 600 g/day Burkitt DP et al Lancet 1972;300 (7792):1408‐11 British geriatric patients: GI transit time: >14 days in > half of the patients
Brocklehurst JC, Khan MY. Gerontol Clin 1969;11:293‐300
ADVANTAGES OF RAW FOOD VEGAN DIET 1
Fontana L et al . Rejuvenation Res. 2007;10:225–234
Consuming a low‐calorie low‐protein vegan diet, composed of unprocessed and uncooked plant derived foods
Recruited from The St. Louis Vegetarian Society and a Raw Food online magazine (Raw Food News, www.rawfoods.newsmagazine.com).
Read: http://thepdi.com/hunza_health_secrets.htm
ADVANTAGES OF RAW FOOD VEGAN DIET 2
Consuming a low-calorie low-protein vegan diet, composed
of unprocessed and uncooked plant derived food.
SBP=Systolic blood pressure, DBP=Diastolic blood pressure, HOMO‐IR=homeostatic model assessment ‐ a method used to quantify insulin resistance and beta‐
cell function, hsCRP=high sensitive c‐reactive protein – indicator of inflammation ADVANTAGES OF RAW FOOD VEGAN DIET 3 Fontana L ET AL. Rejuvenation Res. 2007;10:225–234.
Recruited from The St. Louis Vegetarian Society and a Raw Food online
magazine (Raw Food News, ww.rawfoods.newsmagazine.com)
SBP=Systolic blood pressure, DBP=Diastolic blood pressure, HOMO‐IR=homeostatic model assessment ‐ a method used to quantify insulin resistance and beta‐
cell function, hsCRP=high sensitive c‐reactive protein – indicator of inflammation ,
HDL‐C “good cholesterol”, LDL‐C “bad cholesterol ” 9
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MICROBIOTA – FAVORITE FOODS – UNCOOKED! www.bengmark.com
80/10/10 DIET
80 % raw greens
10 % vegetable fats
10 % vegetable proteins
ANTI‐INFLAMMATION FOODS
INFLAMMATION REDUCTION – ECOBIOLOGICALS
raw & fresh plants, pro- and synbiotics
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Kale
Maitake mushroom
Nutmeg
Parsley
PRE‐, PRO‐ & SYNBIOTICS
• Red grapes
• Tomato, • Turmeric
isothiocyanates in cruciferous vegetables,
anthocyanins and hydroxycinnamic acids in
cherries, blueberries, epigallocatechin-3-gallate
(EGCG) in green tee, chlorogenic acid and
caffeic acid in fresh coffee beans & fresh
tobacco leaves,capsaicin in hot chili peppers,
chalcones in apples, euginol in cloves, gallic
acid in rhubarb, hisperitin in citrus fruits,
naringenin in citrus fruits, kaempferol in white
cabbage, blueberries myricetin in berries,rutin
and quercetin in apples and onions, resveratrol
and other procyanidin dimers in red wine. virgin
peanuts, blueberries various curcumenoids, the
main yellow pigments in turmeric curry foods,
and daidzein and genistein from soybean
ANTI ‐ OBESITY FOODS ”FIRE EXTINGUISHERS” – THE ”CHAMPIONS LEAGE” OF ANTIOXIDANTS
• Artichokes
• Avocado
• Berries:
blackberries, blueberries, raspberries, strawberries
• Fermented, microb‐
enriched vegetables
• Garlic
• Green tea
Trigueros L et al Crit Rev Food Sci Nutr 2013;53:929–942
• Omega‐3: inhibiting lipid synthesis & SB1
Kryddnejlika
increasing thermogenesis (krill oil, flax seed)
• Monounsaturated fatty acids: lowering leptin
& enhancing lipolysis (olive oil, canola oil, avocado).
• Conjugated Linoleic Acid: increasing oxidation (mushrooms)
• Phenolic compounds & Antioxidants; Catechin (blackberries, dark chocolat), Saponins (beans & legumes, millet), Anthocyanins
(eggplant/brainfood, black current, green bananas, cranberries, blueberries, asparagus) Isoflavones (soy beans)
• Dietary calcium: Increasing adipocyte metabolism, reducing storage of fat & fecal fat excretion. (Soy/tofu, spring greens, spinach, watercress, broccoli, kale, chickpeas, almonds, sesame seeds, dried figs, currents).
• Dietary fibres; promoting secretion of anorexigenic/ appetite reducing peptides (husk, po‐fiber)
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Slide 60
SB1
Stig Bengmark; 2015-09-09
2016-01-20
FOODS RICHEST IN ANTIOXIDANTS
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Cloves, ground
314,446
Sumac bran
312,400
Ceylon Cinnamon
267,536
Sorghum, bran, raw 240,000
Oregano, dried
200,129
Turmeric, ground
159,277
Acai berry, freeze‐dried 102,700
Sorghum bran, black 100,800
Sumac grains, raw
86,800
Cocoa powder
80,933
Cumin seed
76,800
Maqui berry, powder
75,000
Parsley, dried
74,349
SUMAC/STAGHORN – MY FAVOURITE ‐ Enourmously rich in proteins, fibres, vitamins, antioxidants and minerals •
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Anti‐inflammatory, Anti‐fungal, Anti‐infectious
Diuretic
Anti‐carcinogenic
Possess estrogen‐like behavior
‐ Helps in treatment of menstrual disorder & cramps.
Sorghum bran, red 71,000
Basil, dried
67,553
Curry powder
48,504
Sorghum, grain 45,400
Sage
32,004
PROSTATIC CANCER – PSA & PLANT DIET
ANTI‐INFLAMMATORISK GURKMEJA‐COCKTAIL
Nguyen JY Integr Cancer Therapies 2006;5:214‐223
½ ‐ 1 glas fruktjuice – t.ex. ananas, äpple el dyl
1 toppad matsked gurkmeja
1 rågad tesked Ceylonkanel, ej Saigonkanel (giftigt)
Upp till ¼ tesked chilipeppar (Cayenne)
Knivsudd pulver av kryddnejlika
½ ‐ 1 matsked äppelcidervinäger
1 tesked citronjuice
6 Months 1600 calorie Green Diet – 14 patients
Blandas och dricks 1‐2 gånger dagligen
Alternativ är att köpa färsk
och mixa i sallad dagligen!
gurkmeja, skära i små tärningar
2015‐06‐26 Stig Bengmark FUTURE NUTRITION OF CRITICALLY ILL !
Hospital‐made nutrition solutions !
Fresh fruit and vegetable juices ! Green Smoothies! Gaspacho etc !
PHARMA & MICROBIOTA – INCOMPATIBLE!
ANTIBIOTICS destroy about 90 % of microbiota functions: bile acid metabolism, eicosanoid and steroid hormone synthesis etc
Caetano L et al. Antimicrob Agents Chemother. 2011;55:1494‐1503
CHEMOTERAPEUTICS reduce microbiota 100‐fold; decrease anaerobic bacteria up to 10,000‐fold & increase in PPMs 100‐fold
Van Vliet MJ et al. Clin Infect Dis 2009;49:262‐270
PROTON PUMP INHIBITORS during pregnancy increase the risk of offspring getting asthma
Andersen AB et al. Aliment Pharmacol Ther 2012;35:1190‐1198 ANTIHYPERTENSIVES induce gastrointestinal dysbiosis &
reduce mucosa protection
Nonzee V et al J Med Assoc Thai 2012;95:96‐104.
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HYPNOTICS & RISK OF DEATH
Kripke DF et al BMJ Open 2012:2
LIFESTYLE, THE DEADLY QUARTET & LIVER DISEASE
Dyson JK et al Postgrad Med J 2015;91:92‐101
Hazard Ratio
Any Hypnotic (95% Confidence P Value
Interval)
< 18 pills/year 3.60 (2.92 - 4.44) <.001
18 - 132
pills/year
4.43 (3.67 - 5.36) <.001
> 132 pills/year 5.32 (4.50 - 6.30) <.001
DYSBIOSIS‐INDUCED METABOLIC DISORDERS Cani PD et al Diabetes 2008;57:1470‐1481
HIGH FAT DIET & MICROBIAL TRANSLOCATION
Amar J et al EMBO Mol Med 2011;13:559‐572
Live intestinal bacteria found present in large numbers in blood, adipose tissue (MAT) & mesenteric lymph nodes (MLN) AFTER ONLY ONE WEEK ON HIGH FAT DIET (HFD) Bifidobacterium
spp.
LPS concentration 10 to 50 X higher than those obtained during septic shock
Mitaka C. Clin Chim Acta 2005; 351:17‐29 ENDOTOXIN ‐ THE VILLAIN & ASSOCIATED DISEASES:
Alzheimer Jaeger LB et al. Brain Behav Immun. 2009; 23: 507–17 Cognitive impairment Lee JW et al. J Neuroinflammation 2008; 5: 37
Arterio‐/Coronary Diseases Heo SK et al Immunol Lett 2008;120:57‐64
Diabetes type 1 Nymark M et al Diabetes Care 2009 32(9): 1689–
1693
Diabetes type 2 Andreasen AS Intensive Care Med. 2010;36:1548‐
1555
Cancer Hsu RY et al Cancer Res. 2011;71(5):1989‐1998
Chronic Liver diesases Nolan JP Hepatology 2010;52:1829‐1835.
•ADHD, allergy, ALS, autism, autoimmune diseases, bipolar
disease, cataracts, chronic
fatigue syndrome, COPD, fibromyalgia, glaucoma, gulf war
syndrome, HIV, iritis, macular degeneration, minimal encephalopathy, multiple
sclerosis, nephropathies, obesity, osteoporosis, paradontosis, Parkinson, polycystic ovary syndrome, rheumatoid disease, stress, schizophrenia, stroke, uveitis
GUT MICROBIOTA & DERANGED METABOLISM
Vrieze A et al Diabetologia 2010;53:606‐613
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↑ Endotoxin/s
↓ FFA oxidation
↓ SCFA production
↓ Butyrate production
↓ Incretin secretion
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↓ Endotoxin/s
↑FFA oxida on
↑ SCFA production
↑ Butyrate production
↑ Incretin secretion
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A NEW ENTITY ‐ GLUTEN SENSITIVITY (GS) Sapone A et al. BMC Medicine 2011, 9:23
Often seen in diffuse often ignored distresses: lack of energy, mental depression, encephalopathy/‘foggy mind’, diffuse abdominal pain, bloating, diarrhea, eczema and/or rash, various headaches, numbness in the legs, arms or fingers, joint pain, fatigue etc.
CASEIN & GLUTEN IMPAIRS LACTOBACILLUS GROWTH
Without casein and gluten With casein and gluten Gluten‐free diet ‐ increases energy, enthusiasm, well‐being & ‐ improve clinical signs.
‐ Prevent & improve chronic diseases.
Freedom of symptoms reported in several chronic diseases & also a few cases of therapy‐resistant EPILEPSY & NON‐
ALZHEIMER DEMENTIA Dubos RJ, Schaedler RW J Exp Med 1962;115:1161‐1172
BACTERIA & GLUTEN‐INDUCED ZONULIN RELEASE Fasano A Physiol Rev 2011;91: 151–175
GLUTEN – ZONULIN EFFECTS
Fasano A Ann N Y Acad Sci. 2012; 1258: 25–33
GLUTEN & SURFACE MOLECULE EXPRESSIONS
Class II, CD86, CD40, CD54 Nikulina M et al J Immunol 2004;173:1925‐1933
100 µg/ml gluten = the effects of 10 ng/ml LPS (ENDOTOXIN)
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GLUTEN SENSITIVITY & CHRONIC DISEASES
Ruuskanen A et al. Scand J Gastroenterol. 2010;45:1197‐1202
DYSBIOSIS, ENDOT0XIN, INFLAMMATION & DISEASE
Daulatzai MA CNS & Neurol Disorders 2015,14,110‐131
IBS‐ASSOCIATED CHANGES
Czaja‐Bulsa G. Clin Nutr 2015;34: 189‐94
GLUTEN‐RESTRICTED DIET IN ADHD
Pelsser LMJ et al Lancet 2011;377:494‐503 Crossover study 100 children, aged 4‐8 yrs, 9 weeks + 4weeks
A. Total, B. Inattention, C. Hyperactivity D. Abbreviated Connor Scale scores (ACS)
Glutenoids affects genetic markers: HLA‐B8, HLA DQ2, HLA DQ8, increase systemic inflammation & • Lupus erythematosus
are associated with diseases such as: • Mental depression
• ADHD • Myasthenia gravis
• arthritis • Obesity • Addison´s disease, Graves´disease, • Osteoporosis
• allergy
• Pernicious anemia
• Autoimmune disorders
• Polymyalgia rheumatica
• Autism
• Psoriasis
• Bipolar disease
• Schizophrenia • Diabetes mellitus
• Sclerodermia
• Dementia
• Sepsis • Epilepsia
• Sjögren’s syndrome
• infections
• Thyreotoxicosis
• Inflammatory bowel diseases – IBD
• Vitiligo
• Irritable bowel syndrome – IBS GLUTEN‐FREE DIET in IRRITABLE BOWEL SYNDROME Biesiekierski Jr et al. Am J Gastroenterol 2011;106: 508‐514
GLUTEN‐FREE DIET & TYPE 1 DIABETES
Pastore MR et al. J Clin Endocrinol Metab 2003;88: 162–165
Gluten‐free diet tried in 15 patients with diabetes without gluten intolerance Six months on gluten‐free diet increased insulin sensitivity (IS) significantly in 12/14 subjects after (P 0.04) & return to “normal” diet reduced IS in 10/13 subjects (P=0.07) after 6 months 14
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Many thousend top athletes
agree, among them the two best tennis players of the world –
Novak Djokovic & Andy Murray, who abstain from gluten, lactose
and processed carbohydrates, insisting that this gives them
much greater energy.
ANCIENT GRAINS
PROLAMINS & TRYPTOPHAN/CORTEX
Choi S et al Physiol Behov 2009;98:156‐162
An up to 8‐fold decrease in cortex tryptophan & similar decrease in serotonin observed after feeding: •
•
•
•
Marked reductions; Zein (corn) Significant reductions: Casein (dairy) & Gluten (wheat, rye, barley) Small reductions: Lactalbumin (dairy) Small increases: Vegetable protein (soy)
• Amaranth – Aztec culture, high protein & mineral content
• Quinoa – Inca culture, high protein & mineral content
• Sorghum (durra, jowari, milo) ‐
5th in world, versatile, low energy, most cost‐effective
• Millet – 6th highest in world, versatile, mild flavor
• Teff – staple in Ethiopia, tiny seed, high mineral content •
SORGHUM (durra, jowari, milo) – A SUPER GRAIN!
Dykes L, Rooney LW Cereal Foods World 2007;52:105‐111
RFECOMMENDED TYPES OF GRAINS
Cereal Grains –
Wheat (includes spelt, emmer, farro, einkorn, Kamut®, durum) – Rice ‐ Millet – Corn (maize, popcorn) ‐ Wild
Rice – Oats ‐ Triticale – Barley ‐ Sorghum – Rye
‐ Teff – Canary Seed ‐ Job’s Tears – Fonio
Pseudocereal Grains Amaranth ‐ Buckwheat – Quinoa
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SORGHUM – SUGGESTED HEALTH BENEFITS
• Antioxidants of sorghum are higher than in other grains MICROBIOTA ‐ AFRICAN & EUROPEAN
De Filippo C et al Proc Natl Acad Sci USA 2010; 107:14691–14696
Awika JM, Rooney LW Phytochemistry 2004;65:1199‐1221
• may inhibit cancer tumour growth Yang L et al J Agr Food Chem 2009;57:1797‐804
•
may protect against insulin resistance Farrar JL et al Phytother Res 2008;22:1052‐1056
•
Rural Africans
Europeans
may help manage cholesterol
•
may help manage melanoma
Gómez‐Cordovés C et al J Agr Food Chem 2001;49:1620‐1624
G-
G-
Carr TP J Nutr 2005;135:2236‐2240
G+
G+
MICROBIOTA DIVERSITY – ANCIENT CULTURES
Clemente JC et al Science Advances 2015 E‐pub
Yanomamis
HIGH FODMAP CONTENT
• Lactose (also known as milk sugar; in milk, yogurt and ice cream)
• Fructose (also known as fruit sugar; in fruit, high‐
fructose corn syrup, honey and agave syrup)
• Sorbitol, mannitol, and other “‐ol” sweeteners (also known as sugar alcohols); in certain fruits and vegetables & some sugar‐free gums and candies)
• FOS (fructo‐oligosaccharides, Fructans); in bananas, onion, chicory root, garlic, asparagus, leeks • GOS (galacto‐oligosaccharides); artichoke, lentils, soy
LEAKY BARRIERS
•
•
•
•
•
•
•
•
•
Gastrointestinal tract
Airways
Skin
Oral cavity
Vagina
Nose
Eye cavity
Placenta
Blood brain barriers
Maccaferri S et al Dig Dis 2011;29:525–530
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Louis Camille Maillard 1878 – 1936
Suggested an association between highly heated foods & development of chronic diseases – espec. Chronic RENAL disease. He was awarded several prices, including the French Academy of Medicine award in 1914.
DISEASES WITH ELEVATED AGEs/ALEs
•
•
•
•
•
•
•
•
•
•
•
•
•
•
ADHD
Aging
Allergy
Autoimmune diseases
Alzheimer´s disease
Amyotrophic lateral sclerosis Atherosclerosis
Cardiovacular diseases
Cataract
Chronic liver diseases
Chronic pulmonary disorders
Creutsfeldt‐Jakob disease
Diabetes
Epilepsia
• Familial amyloidotic
polyneuropathy
• Fibromyalgia
• Glaucoma
• Hormone deficiencies
• Macula degeneration
• Nephropathies
“SMOKING WITH THE STOMACH”
Heating of foods above 100 C ‐ frying, grilling, roasting, baking
glycated
proteins (AGEs and ALEs), which induce about 50 times more FREE RADICALS than non‐glycated proteins ‐
accumulate in tissues (amyloid), impair DNA repair, induce accumulation in tissues of toxins, reduce antioxidant defense & accelerate disease development Thorpe SR, Baynes JW Amino Acids 2003;25:275‐281
AGE & PREMATURE AGING
Nagai R et al J Clin Biochem 2014;2014:55:1‐6
• Obesity
•
•
•
•
•
•
•
•
Osteoporosis
Paradontosis
Parkinson´s disease Polycystic Ovary Syndrome
Rheumatoid diseases
Ruptured Achilles tendon
Sepsis
Stroke AGE – ALE & OPHTALMIC DISEASES ”SMOKING WITH THE STOMACH”
Smuda M et al Biochemistry 2015;54:2500‐2507
Systemic inflammation (high CRP), as seen in COPD, high BMI, hypertension, & affect lung function with a negative effect on forced vital capacity (FVC ). Margetardottir OB et al COPD. 2009 ;6:250‐255
Eating cured meats: (bacon, sausage, luncheon meats, and cured hams) induces inflammation and reduces: FEV1
3 to 4 times/mo – 12 ml
5 to 13 times/mo – 42 ml
14 or more times/mo – 110 ml Jiang R et al Am J Respir Crit Care Med 2007;175:798–804
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COPD & ANTIOXIDANT INTAKE
Tabak C et al Am J Respir Crit Care Med 2001;164:61–64
Intake of solid fruits & esp. catechin
(tea & apple) is associated with an increase in FEV1 of + 130 ml &
reduction of four main COPD symptoms: chronic cough, phlegm, breathlessness (p < 0.001) Intake of flavonol and flavone (vegetables) associated with reduction in chronic cough. HEAT & ACRYLAMIDE PRODUCTION
Tareke C et al J. Agric. Food Chem. 2002;50:4998‐5006
Toasted bread contains several‐fold more of acrylamide than untoasted Wheat: 11–161 vs < 5 mg/kg . Rye: 27–205 vs 7–23 mg/kg Granby K et al Food Additiv Contamin 2008; 25:921–929
AGEs IN VARIOUS MILK PRODUCTS
Baptista J, Carvalho R Food Res Int 2004;37:739‐747
stored 2 years
stored 1 year
SPICES – EFFECTS ON HB‐GLYCATION
DIET AND BREAST CANCER
wild caraway = vild kummin Naderi Gh et al Indian J Pharm Sci. 2014; 76: 553–557. Carroll KK Cancer Res 1975;35:3374‐3383
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EARLY MILK INTAKE & RISK OF PROSTATE CANCER
Torfadottir JE et al Am J Epidemiol 2012; 175:144‐53
8,894 men born 1907 to1935 followed > 24.3 years 1123 were diagnosed with prostate cancer. Daily milk intake in young age increased the risk of advanced prostate cancer later in life 3.2 times
THE JAPANESE EXPERIENCE
The age-adjusted death rate in ChDs
such as prostatic cancer rose in Japan
during the period 1948 - 98
25-fold
Parallel to increases in intake of :
egg 7 X
meat 9 X
dairy 20 X
Ganmaa D et al Medical Hypotheses 2003;60:724-730
PROSTATIC CANCER DEVELOPMENT IN EASTASIA Zho Y et al Asian J Androl 2015;17:48–57
PROSTATIC CANCER
&
MILK
CONSUMPTION
Ganmaa D et al Int. J. Cancer 2002,98,262–267
BOVINE MILK &
CORONARY HEART DISEASE
DAIRY CONSUMPTION ‐ CHINA
Artaud‐Wild SM et al. Circulation 1993;88:2771‐
2779
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LINKING DIETARY CHOLINE (MEAT, FISH, MILK, EGG,) & PRODUCTION OF TRIMETHYLAMINE (TMAO) –
a great risk factor
for atherosclerosis
Wilson Tang WH et al N Engl J Med 2013;368;1575‐1584
PROCESSED MEAT & RISK OF CANCER
• Oesophageal cancer Salehi M et al Nutr Rev 2013;71:257‐267, Huang W et al Cancer Causes Control 2013;24:193‐201
• Stomach cancer Larsson SC J Natl Cancer Inst 2006;98:1078‐1087
• Pancreatic cancer Larsson SC, Wolk A Br J Cancer 2012;31;106:603‐607
• Colorectal cancer Chan DS et al Plos One 2011;6:e20456
• Bladder cancer Wang C, Jiang H Med Oncol 2012;29:848‐855
• Lung cancer Yang WS et al Ann Oncol 2012;23:3163‐3170
• Ovarian cancer Kolahdooz F et al Am J Clin Nutr 2010;91:1752‐
PROCESSED MEAT AND UNHEALTH
Micha R et al. Circulation 2010;121(21):2271‐2283
Metaanalysis of 20/1598 totally including 1218380 individuals with 23889 cases of CHD, 10797 cases of diabetes mellitus and 2280 cases of stroke.
Conclusion: Processed, but not unprocessed, meat is associated with 42% higher risk of CHD and 19% higher risk of diabetes mellitus (P<0.001). No association with stroke observed. Nitrates? AGEs? ALEs? Nitrates & byproducts promote vascular dysfunction and atherosclerosis, reduce insulin secretion, impair glucose tolerance, & streptozotocin, a nitrosamine‐related compound contain diabetogenic compound.
1763, Wallin A et al Br J Cancer 2011;104:1196‐1201 FISH INTAKE & HEALTH
37 698 men and 83 644 women (2.96 million person‐ years) followed for > 28 years. ‐
Premature deaths increased with 13 % by eating red meat &
‐
20 % by eating processed meat: cured, bacon, sausages, paté
meatballs, hamburgers etc
Pan A et al Arch Intern Med 2012;172:555‐563
448,568 men and women, age 35‐69 studied during 13 years: ‐
A daily piece of steak is associated with a 13 % greater chance of dying during the study (13 years)
‐
An extra daily serving of processed red meat linked to a 20 %
higher risk of death during the study. 72 % increased risk of dying in heart disease &
11 % increased risk of dying in cancer ‐
‐
Rohrmann S et al BMC Medicine 2013;11:63
Vegetarians have a 22 % lower risk to get colorectal cancers; in the colon 19 %, in the rectum 29 % comp to non‐vegetarians
Orlich MJ et al JAMA Intern Med. 2015 E‐pub
A meta‐analysis shows that fish consumption is associated with a 63 % reduction in prostate cancer‐specific mortality.
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PRESENT
THE ENTRANCE OF ENERGY PALEO
THE FRONT DOOR – SHORTCUT 1
app 60 % of western foods are Sugar and Suger‐
like substances, which enters the body in upper
jejunum via mainly the arterial system
< 15 % THE BACK DOOR – THE DANGEROUS ROUTE
app 30 % animal fats & vegetable oil enters via the the body via the lymphatic system and remains in circulation for hours
> 10 %
THE MAIN DOOR
< 20 % Raw greens, Vegetables, Fruits are foods
for microbiota and reaches the large intestine, enhancing immune system, preventing inflammation‐
app 80 %
THE GREAT P
www.bengmark.com
•Plantarum
•Paracasei
•Pediococcus pentosaceus CONTROL OF PATHOGENS
The ability of 50 different LAB to control 23 different pathogenic Clostridium difficile
tested: 27 were totally ineffective
18 antagonistic to some ENDOTOXIN & OBESITY
Fei N, Zhao L. ISME J 2013;7:880‐884
A person weighing 175 kg lost 51.4 kg after 23 weeks on VEGAN TYPE FOOD recovered from hyperglycemia and hypertension. The endotoxin‐producing Enterobacter
cloacae B29 ‐ found to constitute 35% of the gut bacteria ‐ decreased to non‐detectable.
The Enterobacter cloacae inoculated in germfree mice induced obesity & insulin resistance.
Lb paracasei – the master?
• the strongest inducer of Th1 & repressor of Th2 cytokines when more than 100 strains are compared Fujiwara D et al. Int Arch Allergy Immunol 2004;135:205–215
FERMENTATION ABILITY
• The ability of 712 different LAB to ferment oligofructans (inulin, phleins) studied: • 16/712 able to ferment the phleins &
• 8/712 able to ferment the inulin type fibre.
• Only four species had the ability:
2 strains ‐ Lb paracasei s. paracasei
3 strains ‐ Lb plantarum
Lactobacillus plantarum (several)
Lactobacillus paracasei subsp. paracasei, Pediococcus pentosaceus & Lactobacillus brevis
Naaber P et al. Med Microbiol 2004;53:551‐554
Müller M, Lier D. J Appl Bact 1994;76:406‐411
5 effective against all:
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CHOICE OF LACTIC ACID BACTERIA (LAB) AS PROBIOTICS
We harvested and studied the abilities of various LAB to control
inflammation and infection of
355 strains from humans
180 strains from plants www.bengmark.com
UNIQUE PROPERTIES OF LAB IN SYNBIOTIC 2000 UNIQUE PROPERTIES OF LAB IN SYNBIOTIC 2000 • All induce several Bioactive Proteins – five cross‐react with stress proteins • All transcribe NF‐B – to the largest extent L plantarum and L paracasei
• All produce pro‐inflammatory (IL‐1, IL‐8) and anti‐inflammatory (IL‐10) cytokines, to a large extent L plantarum, and to less extent Leuconostoc mesenteroides
Ljungh Å, Microb Ecol Health Dis 2002;3, Suppl 4:4 Kruszewska D et al Microecol. Ther. 2002;29:37
SYNBIOTIC 2000 & BETA‐DEFENSINS
Wehkamp J et al Infect Immun. 2004;72:5750‐5758
• All induce several Bioactive Proteins – five cross‐react with stress proteins • All transcribe NF‐B – to the largest extent L plantarum and L paracasei
• All produce pro‐inflammatory (IL‐1, IL‐8) and anti‐inflammatory (IL‐10) cytokines, to a large extent L plantarum, and to less extent Leuconostoc mesenteroides
Ljungh Å, Microb Ecol Health Dis 2002;3, Suppl 4:4 Kruszewska D et al Microecol. Ther. 2002;29:37
SYNBIOTIC 2000
Synbiotics AB, Sweden: www.synbiotics.se





400 billion Lactic acid bacteria:
1010 of Pediococcus pentosaceus 5‐33:3
1010 of Leuconostoc mesenteroides 32‐77:1
1010 of Lactobacillus paracasei sbsp. paracasei
1010 of Lactobacillus plantarum 2362





10 gram bioactive fibers:
2.5 g of betaglucan
2.5 g of inulin
2.5 g of pectin
2.5 g of resistant starch www.bengmark.com
SYNBIOTIC 2000 INHIBITS GROWTH OF MULTIRESISTANT BACTERIA
Professor Val Edwards‐Jones, Manchester, UK
Multi‐resistant Acinetobacter
baumanii
Multi‐resistant Klebsiella
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SYNBIOTIC 2000 IN LUNG INJURY
Ilkgul O et al Br J Int Care. 2005;15:52‐57
Synbiotic 2000
• Placebo Only fibres
SYNBIOTIC 2000 IN LIVER TRANSPLANTATION
Isolated bacteria: Synbiotic 2000 Fibres only
Enterococcus faecalis
Escherichia coli
Enterobacter cloacae
Pseudomonas aeruginosa
Staphylococcus aureus
Total
1
0
0
0
0
1
11
3
2
2
1
18
Rayes N et al. Am J Transplant 2005;5:125‐131
REDUCTIONS IN USE OF ANTIBIOTICS, ARTIFICAL RESPIRATION, TIME IN ICUs & IN HOSPITAL
Liver transplantation – 66 patients1
Days on Antibiotics 3.8 => 0.1 = 3.7 (97 %)
Days in ICUs
10.2 => 8.8 = 1.4 (14 %)
Days in Hospital
27.9 => 27.8 = 0.1(3 %)
Pancreatdoudenectomy for cancer ‐ 80 patients2
Days on Antibiotics 10 => 2 = 8 (80 %)
Days in ICUs
6 => 2 = 4 (67 %)
Days in Hospital
22 => 17 = 5 (23 %)
Severe acute pancreatitis – 62 patients3
Days in Hospital 19.7 => 14.9 = 4.8 (24 %)
Severe trama treated with Synbiotic 2000 Forte – 65 patients5
Days on Artificial Respiration 24 => 19 = 5 (21 %)
Days in ICUs
41.3 => 27.7 = 13.6 (33 %)
SYNBIOTIC 2000 IN LIVER TRANSPLANTATION
Rayes N et al. Am J Transplant 2005;5:125-131
50 to 85 % of transplant patients
develop nosocomial infections within 30
days.
Synbiotic 2000 or Only fibres daily
from the day before surgery +
during 14 postop days
30 day-infection rate:
Synbiotic 2000
1/33 - 3 %
Only fibres
17/33 - 51 %
REDUCTIONS IN INFECTIONS/POSITIVE BLOOD CULTURES
Liver transplantation, 66 patients1
Patients with postop. infections
16 => 1 = 94 per cent Patients with pos. blood cultures
11 => 1 = 91 per cent
Pancreatdoudenectomy for cancer, 80 patients2
Patients with postop. infections
16 => 5 = 69 per cent Patients with pos. blood cultures
27=> 5 = 82 per cent Severe pancreatitis – 62 patient3
Patients with infections
15 => 9 = 40 per cent Patients with pos. blood cultures
17 => 7 = 59 per cent Severe trauma, treated with Synbiotic 2000 Standard – 52 patients4
Patients with infections
23/30 (77 %) => 17/35 (49 %) Severe trauma, treated with Synbiotic 2000 Forte – 72 patients5
Patients with post‐trauma infections 13 => 5 = 62 per cent Patients with pos. blood cultures
13 => 5 = 62 per cent COMMUNICATION BETWEEN THE GUT, GUT MICROBIOTA & THE BRAIN –
endocrine, neurocrine and inflammation‐related
communications
Mayer et al J Neurosci
2014;34:15490‐15496 23
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FMT IN MULTIPLE SCLEROSIS – 3 PATIENTS
PSYCHO‐NEUROLOGICAL DISORDERS & GUT CONNECTION
Borody Th et al Am J Gastroenterol 2011;52, Suppl 2; abstract 952 Patient 1. Male 30 yr, wheel‐chaired, Regained ability to walk. Remains 15 years post‐FMT well & without any relapses.
Patient 2. Male 29 yr, wheel‐chaired, Regained ability to walk and maintains 3 years post‐FMT normal motor, urinary and GI functions.
Patient 3. Female 80 yr, wheel‐chaired. The
patient is two years post‐FMT walking long distances unassisted . • ADHD De Theije CG et al Pediatr Allergy Immunol 2013 E‐pub
• Autism De Theije CG et al Brain Behav Immun 2013 E‐pub
• Alzheimer Alam MZ et al CNS Neurol Disord Drug 2013 E‐pub
• Chronic fatigue syndrome
Frémont M et al Anaerobe 2013;22:50‐56 • Encephalopathy Liu Q et al Hepatology 2004;39:1441‐1449 • Mental Depression Dinan TG, Cryan JF Neurogastroenterol
Motil 2013;25:713‐719
• Myalgic encefalomyelitis
Frémont M et al Anaerobe 2013;22:50‐56
• Multiple sclerosis Ochoa‐
Repáraz J et al Gut Microbes 2010;1:103–108
• Parkinsons Dis Cersosimo MG et al J Neurol 2013;260:1332‐1338
• Schizophrenia Severance EG Schizophren Res 2013;148:130‐
137
CONTENT
Â
MELANCHOLIC MICROBES?
FOOD
&
HEALTH
Dinan TG, Cryan JF
Neurogastroenterol
Motil
2013;25:713‐719
AMOUNT BENEFITS OF DIURNAL FASTING
TIME
FAT UTILIZATION  72 HRS
Soeters P et al Am J Physiol Endocrinal Metab 2012;303:E1397‐1407
Reduces oxidative stress Boosts mitochondrial energy efficiency
Normalizes ghrelin "the hunger hormone“
Normalizes fat, sugar and protein metabolism
Normalizes espec insulin and leptin sensitivity Minimizes damage to cellular proteins, lipids & nucleic acids – hereby
• Reducing disease and premature aging
• Improves various biomarkers of disease
•
•
•
•
•
•
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PORTAL VEIN, THORACIC DUCT, HEPATIC ARTERY
PORTÅDERN, STORA LYMFGÅNGEN. LEVERARTÄREN
Wein S. Diabetes Metab Res Rev 2009;25:185‐194
MCFAs: Coconut oil and palm kernel oil are the top sources
LCFAs: C14, C16, C18 – mainly from dairy and meat
SATURATED FATTY ACID METABOLISM
MCFA: Coconut Oil 85,2, Palm kernel oil 81,5, Palm Oil 45,3, Olive Oil 14.5 (70 % monosaturated)
POSTPRANDIAL INFLAMMATION & ENDOTOXEMIA
Erridge C et al Am J Clin Nutr 2007;86:1286 –1292
LCFA: Animal fats
VINEGAR & POSTPRANDIAL METABOLISM
MICROBIOTA & DIURNAL RHYTM
Mitrou P et al Eur J Clin Nutr 2015;69:734‐739
Feehley T, Nagler CR Nature 2014;514:176‐177
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MICROBIOTA, METABOLISM & DIURNAL RHYTM
Thaiss CA et al Cell. 2014;159:514‐529
DIURNAL RHYTHM &
MICROBIOTIC FUNCTIONS
Liang X et al
Cell. 2014;159:469‐70
DIURNAL RHYTHM MICROBIOTIC FUNCTIONS
&
FECAL TRANSPLANTATION
DAILY FASTING REDUCES OBESITY & IMPROVES HEALTH
Hatori M et al Cell Metabolism 2012;15: 848‐860
Liang X et al. Cell. 2014;159:469‐70
DAILY FASTING –
AVOIDING LATE NIGHT EATING AND SKIPPING BREAKFAST – long‐term effects
BREAKFAST – NOT YOUR MOST IMPORTANT MEAL?
Zilberter T, Zilberter EY
Front Public Health 2014;2:59
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Sonnenburg
Justin & Erica
The Good Gut
‐ Your weight
‐ Your mood
‐ Your health
1. Begränsa/ta bort socker och sockerlikt: bröd, pizza, pasta, kokt ris, kokta rotfrukter
i/ur kosten.
2. Begränsa intaget av fruktsocker främst genom att utesluta kolsyrade drycker – läsk.
3. Begränsa/ta bort mejerivaror ut kosten.
4. Begränsa köttintag till mest vild fisk, och vilt. Undvik gris och begränsa nöt till högst 300 gr per vecka. 5. Begränsa/ta bort ur kosten all mat som någonsin blivit upphettad över 100 grader.
6. Begränsa expositionen för bakteriegiftet endotoxin och omvärldsgifter/pesticider
finns också i t.ex. damm.
7. Begränsa expositionen för läkemedel.
8. Ta så långt möjligt bort inflammationsframkallande proteiner som kasein
(mejerivaror), gluten (vete, råg och korn) och zein (majs) ur kosten.
9. Låt majoriteten av din kost vara färska råa grönsaker och frukter med låg
sockerhalt, men gärna högre fetthalt, färska eller torkade kryddor och teer som
sätter ner inflammation (olivte, yerba mate‐te och grönt te) 10.Ät rikligt med växtprotein/fiber/antioxidant‐rik föda: sädeskorn, fröer, ärtor, bönor, linser, mandel och nötter. & fetter med kortare kedjelängder speciellt kokos
och avokadofetter..
11.Tillför rikligt av vitamin D, omega‐fett, gurkmeja och probiotika –
anti‐inflammationens fyra hörnpelare. 12.Praktisera om möjligt dygnsfasta mellan kl 18 och kl 12 nästa dag.
FAVORITE FOODS of MICROBIOTA – UNCOOKED! www.bengmark.com
www.bengmark.com
”HEDRA DINA
TARMBAKTERIER
PÅ DET ATT DET
MÅ GÅ DIG VÄL
OCH DU MÅ LÄNGE
LEVA PÅ JORDEN!”
[email protected]
www.bengmark.com
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