1. Optimise your Gut Health
Workshop 4
Introduction

2. Content of Workshop Recap of Workshop 3 and Self Care Journey homework
The gut as central to health
The importance of your gut microflora
The gut/brain connection
The positive and negative influences on your gut microflora
How to optimise your gut health
Self Care Journey home study
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3. Gut Health – Workshop 4
Explain the quote ‘all disease starts in the gut’
Describe the structure and functions of the gut
Explain the functions and importance of gut microflora
Understand the connection between the gut and the brain
List the factors that disturb gut microflora and the symptoms caused by an imbalance
Describe how gluten can have a negative effect on gut flora and gut health
Explain how to optimise gut health by removing the main culprits
Identify the nutrients, foods, supplements and techniques that can help heal the gut
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4. Recap of Workshop 3 How our ancestors ate Increasing nutrient density
The trouble with gluten
Basic & Advanced Dietary Programmes
Smoothies
Self Care Journey home study
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5. In a nutshell
Choose NUTRIENT DENSE foods, foods rich with vitamins, minerals, enzymes, healthy fats and fibre
Choose organic where possible
Choose either the Basic or Advanced dietary approach and try it
Get creative with smoothies and include them in your diet
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6. Self Care Journey Home Study
How did you get on?
What did you think about the Self Care Planning Guidelines?
Were you motivated to find out more about mindfulness?
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7. “All disease begins in the gut” “A bad digestion is the root of all evil” “Death sits in the bowel” Hippocrates, circa 400 BC
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8. The Digestive System The digestive system is made up of: Liver
Gallbladder
Pancreas
Gastrointestinal tract (GIT)
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9. Gastrointestinal Tract
The Gastrointestinal Tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus.
It consists of:
Mouth
Oesophagus
Stomach
Small intestine
Large intestine (includes rectum)
Anus
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10. Functions of the gut Barrier Immunity Digestion Absorption
Detoxification
Elimination
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11. Gut Microflora Approximately 100 trillion microbes in gut
Referred to as gut flora, gut microflora, gut microbes, gut microbiome
There are x times more microbes in the gut than human cells in the human body
In total, the microflora can weigh up to 2kg
Gut flora can be categorised into groups:
Beneficial/commensal flora
Potentially pathogenic flora
Pathogenic flora
Benign flora
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12. Functions of gut microflora
Breakdown carbohydrates
Vitamin production
Immune system – barrier effect
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13. Functions of the gut microflora: gut-brain communication
Communication between gut and the brain
Can influence behaviour
Research into live bacteria (probiotics) shows probiotics beneficial effects for disorders such as memory loss, depression and anxiety
Gut bacteria produce brain chemicals – GABA and BDNF
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14. Imbalanced gut flora Sometimes called ‘dysbiosis’
Can lead to many symptoms
Diarrhoea
Constipation
Pain
Bloating
Can lead to leaky gut and chronic illnesses and symptoms beyond the gut
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15. Factors that can disturb gut microflora
Ageing
Caesarean/ Formula Fed
Food choices
Stress
Pollution
Chronic illness
Antibiotics
PPIs
Not enough Fibre
Food sensitivities eg gluten
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16. Antibiotics Kill friendly bacteria species
Disturbs metabolism and absorption of vitamins
Can lead to an overgrowth of yeast
Antibiotic associated diarrhoea
Long term effects
(Jernberg et al. 2010)
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17. Proton Pump Inhibitors (PPIs)
PPIs are widely prescribed for gastric ulcers, gastro-esophageal reflux disease, treatment of Helicobacter pylori eg Omeprazole
They reduce stomach acidity
Interfere with absorption of minerals eg calcium, magnesium, zinc and iron. Also may reduce absorption of vitamin B12
May lead to Small Intestinal Bacterial Overgrowth - SIBO - especially in elderly
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18. What we eat influences the population of our gut microflora
Food Choices
What we eat influences the population of our gut microflora
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19. Fibre
Dietary fibre is the indigestible portion of food derived from plants Different types of fibre:
Soluble fibre (dissolves in water) – food for bacteria
Insoluble fibre (does not dissolve in water) – provides bulk
On average people eat about 12-18g a day
Government recommendation: 30g a day
Our fibre intake low compared to some more traditional populations
Average daily fecal production g in Western Society
Compared to up to 470 g in Sub-Saharan tribes
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20. Importance of fibre
Promotes beneficial bacteria in intestines – they ferment, in particular, soluble fibre into short-chain fatty acids which have anti- inflammatory effects and may delay the development of neurodegenerative diseases
Soluble fibre has a beneficial effect on cholesterol
Fibre balances hormones e.g. oestrogen, testosterone
Helps with weight management, balances blood sugar
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21. Bristol Stool chart Stool Type Description Type 1 Separate hard lumps
Lumpy and sausage like
Type 3
A sausage shape with cracks in the surface
Type 4
Like a smooth, soft sausage or snake
Type 5
Soft blobs with clear-cut edges
Type 6
Mushy consistency with ragged edges
Type 7
Liquid consistency with no solid pieces
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22. How to relieve constipation
Avoid laxatives
Squatting – natural position to pass stool
Increase fibre-rich foods – linseeds, vegetables, fruits, nuts
Psyllium
Live bacteria, Aloe Vera and magnesium supplements
Increase intake of water
Move regularly - walking is a great way of getting things moving.
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23. Gluten
Gluten is comprised of two different proteins, gliadin and glutenin. An intolerance can give rise to coeliac disease
Non-Coeliac Gluten Sensitivity (NCGS) is more common and may cause gut dysbiosis (ie imbalance) – an alteration in the gut microbiome. This dysbiosis can be associated with gut AND/OR non gut symptoms
Gluten can trigger ‘leaky gut’
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24. Focus on gluten NCGS with/without Digestive Imbalance
Poor food choices and lifestyle
Dysfunctional Gut-Brain Axis
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25. Focus on gluten
A dysfunctional gut-brain axis allows pathogenic bacteria to upregulate gut and systemic inflammation which may further exacerbate:
Obesity
Insulin resistance
Neuroinflammation
Brain dysfunction
Hence even without coeliac disease, gluten sensitivity is of critical importance
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26. Gluten Grains
An easy way to remember the gluten grains is through the acronym BROW:
Barley
Rye
Oats (through cross contamination rather than the oats themselves)
Wheat – includes cous cous, tabbouleh, farro, kamut, spelt
Many commercially available foods contain gluten – but it is easy to avoid with practice!
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27. Factors that can disturb gut microflora
Ageing
Caesarean/ Formula Fed
Food choices
Stress
Pollution
Chronic illness
Antibiotics
PPIs
Not enough Fibre
Food sensitivities eg gluten
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28. Non gut conditions Action Against Alzheimer’s Programme © Cytoplan
POOR GUT HEALTH
Bloating
IBS
IBD
Leaky gut
Constipation
Non gut conditions
Reflux
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29. Intestinal Mucosal Cells
Healthy Gut
Leaky Gut
Intestinal Mucosal Cells
Normal Tight
Junction
Compromised
Junction
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30. Leaky Gut = Leaky Brain
Source:
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31. Optimise Gut Health
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32. Remove ‘insults’ Gluten, other food sensitivities Toxins
Sugar, alcohol
Undesirable bacteria (natural anti-microbials may be useful eg garlic, caprylic acid, oregano)
Stress
Certain medications (if prescription then MUST discuss and agree with GP)
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33. Chewing
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34. Oral Hygiene – Oil Pulling.
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35. Benefits of oil pulling
Tooth decay
Kills bad breath
Reduces inflammation
Whitens teeth
Prevents cavities
Heals cracked lips
Immune System
Gums and jaw
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36. Digestive Enzymes and Hydrochloric Acid
Stomach acid (hydrochloric acid) and digestive enzymes are needed for digestion
With age, the gut produces fewer digestive enzymes, making it harder to breakdown the proteins, fats and carbohydrates in food
Lack of digestive enzymes / stomach acid can lead to bloating, malabsorption, nutrient deficiencies
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37. Apple Cider Vinegar Digestive Enzymes
One teaspoon of apple cider vinegar in a little water before meals can improve digestion
Digestive Enzymes
Some people may find a digestive enzymes supplement useful for a short period
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38. Other Ways to Improve Digestion
Eat real foods
Eat fermented and cultured foods
Manage your stress
Be good to your liver
Get hydrated
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39. Foods that Heal the Gut Fermented foods Vegetables
(Dairy) / non-dairy eg coconut milk
Beverages eg water kefir, Kombucha
Prebiotic foods
green leafy vegetables, chicory, Jerusalem artichoke, apples, berries, olives, onions,mushrooms, almonds, asparagus, garlic
Bone broth – must use organic bones
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40. Nutrients & Supplements to Heal the Gut
Live bacteria supplement
Vitamins
A & D
Curcumin
Digestive Enzymes/ACV
Essential Fatty Acids
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41. Fasting
Fasting allows the gut to perform a self cleaning action between meals
Insulin (a hormone released when we eat) inhibits melatonin (the sleep hormone)
Cell breakdown and repair processes occur when we fast e.g. beta- amyloid is broken down
Insulin sensitivity is increased by fasting
Brain derived neurotrophic growth factor (BDNF) is increased which promotes production of new neurons in the brain. This is important for anyone suffering from neurological diseases
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42. Time Restricted Fasting
Recommended:
A long stretch of at least 12 hours with no food (between dinner and breakfast)
Fast at least 3 hours between evening meal and bedtime
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43. © Cytoplan

44. Engage your Mind Home Study Module Week 4
Changing limiting beliefs into supportive beliefs
Continue with self care planning and mindfulness
Engage your Mind
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45. Limiting beliefs
Many people have beliefs that prevent them achieving their goals
Common limiting beliefs around health include
I always fail
I can’t lose weight
I can’t stick to a diet
I am always getting ill
I have no time
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46. Activity 4 - Limiting Beliefs
Write down one of the limiting beliefs you identified as part of the Well Formed Outcome exercises
Above it write in red in large letters I USED TO BELIEVE ……
Screw up the piece of paper and throw it over your shoulder or towards your past
Re-write “I used to believe ……..” – and screw up and throw 2 more times
On a new piece of paper create a new belief to replace the old belief – Now I believe …….. See yourself with this new belief
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47. Summary of today All disease begins in the gut
The gut bacteria are vital for gut and brain health
Gluten, dairy, sugar, alcohol, antibiotics, PPIs, other medications, stress, infections, toxins and other foods can have a negative effect on gut health
Vegetables, fruit, nuts, seeds, olive oil, apple cider vinegar, fermented foods have a positive effect on gut health
Specific nutrients and supplements that help heal the gut if needed
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48. Feedback questionnaires
Feedback is welcome – please complete now and hand-in on your way out.
Thank you !
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