Leaky gut: What is it, and how does it affect you?

Medicine Corner with Dr D 

Leaky gut: What is it, and how does it affect you?

In the mysterious realm of our bodies, the gut takes on the role of an enigmatic maestro, conducting a complex symphony of microorganisms and physiological processes. Once brushed aside by modern medicine, the gut's potential influence on our overall health is now emerging as a fascinating and vital topic of investigation. The ancient belief that imbalances within the stomach could cause illness, once deemed obsolete, is now being revisited as new discoveries suggest a link between a dysfunctional gastrointestinal system and various chronic diseases prevalent in today's society.

Enter the intriguing world of "leaky gut," a term gaining momentum in medical discussions and online forums. This relatively new concept, which explores the impact of increased intestinal permeability, has piqued the interest of researchers and medical professionals alike. As we delve into the depths of the gut, we will uncover its fascinating secrets, its potential effects on our health, and the steps we can take to foster a healthier gastrointestinal system.

Prior to advancements in medical knowledge regarding disease-causing mechanisms, physicians believed that certain illnesses could arise from imbalances within the stomach, referring to this as hypochondriasis. Derived from Ancient Greek, "hypochondrium" refers to the upper abdomen, the area between the breastbone and navel. As science progressed, this concept was dismissed, and the term "hypochondriac" came to describe individuals with a constant, often baseless fear of serious medical conditions.

 

However, is it possible that the ancient notion of illnesses originating in the gut holds some merit? Could various chronic diseases prevalent in society today be connected to a dysfunctional gastrointestinal system?

What is “leaky gut”?

The term "leaky gut" has been gaining traction in medical blogs and social media, although it may not be familiar to many doctors. Also known as increased intestinal permeability, leaky gut is a relatively new concept primarily studied in basic sciences. Nevertheless, there is a growing interest in developing medications to counteract the effects of this issue.

 

So, what is leaky gut? Our intestines are lined with a vast intestinal lining that covers over 4,000 square feet of surface area. When functioning optimally, this lining forms a secure barrier, regulating what is absorbed into the bloodstream. An unhealthy gut lining may have significant cracks or openings, enabling partially digested food, toxins, and microorganisms to infiltrate the underlying tissues. This infiltration may lead to inflammation, changes in gut flora (normal bacteria), and potential issues within the digestive tract and beyond. Current research is thriving, with studies suggesting that alterations in intestinal bacteria and inflammation might contribute to the development of numerous chronic diseases.

Modern lifestyles may be the primary contributor to gut inflammation. Emerging evidence suggests that the typical American diet, low in fiber and high in sugar and saturated fats, may trigger this process. Excessive alcohol consumption and stress also appear to impact this balance.

 

Who is affected by leaky gut and why?

Everyone experiences some degree of leaky gut, as the intestinal barrier is not entirely impervious (nor should it be). Some individuals may possess a genetic predisposition, making them more susceptible to alterations in the digestive system, but genetics alone are not the sole factor.

It is well-established that increased intestinal permeability plays a role in gastrointestinal conditions such as celiac disease, Crohn's disease, and irritable bowel syndrome. The primary question is whether leaky gut can cause issues elsewhere in the body. Some research indicates associations between leaky gut and other autoimmune diseases (lupus, type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, obesity, and even mental illness. However, causal relationships have not yet been established through human clinical studies.

 

Towards a healthier gut:

Although "increased intestinal permeability" is not a common term in most doctor's offices, alternative and integrative medicine practitioners have focused on gut healing as an initial step in treating chronic diseases for years. Various cultures around the world often recommend specific diets for improved health. Even in the United States, dietary changes are common after illness. Many practitioners begin by eliminating inflammatory foods and those that may disrupt gut flora, such as alcohol, processed foods, certain medications, and any allergenic or sensitivity-causing foods.

 

There is still controversy over whether leaky gut contributes to the development of diseases outside the gastrointestinal tract in humans. However, consuming a nutritious, unprocessed diet that includes anti-inflammatory foods (and avoids inflammation-triggering foods) may, in theory, help repair the gut lining and restore balance to gut flora. This approach could lead to improved health without adverse side effects, making it worth considering.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Nutrition Corner with Dr D 

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Carrots are well-known for their health benefits, particularly when it comes to supporting the immune system and fighting cancer. This article delves into the lesser-known carrot phytochemicals and their effects on inflammation, along with other phytochemical-rich foods that can work synergistically with carrots to bolster their immune-boosting and anticancer properties. 

Carrot Phytochemicals and Their Benefits:

While carrots are famous for their beta-carotene content, they also contain a variety of other phytochemicals with anti-inflammatory properties that support the immune system. Some of these include:

 

Anthocyanins: Found in purple and red carrots, these powerful antioxidants reduce inflammation and help prevent cancer cell growth.

 

Falcarinol: A type of polyacetylene compound, falcarinol inhibits cancer cell growth by inducing apoptosis (programmed cell death) and preventing angiogenesis (formation of new blood vessels that tumors need to grow). It may also help reduce intestinal inflammation, supporting gut health and immune function.

 

Flavonoids (quercetin and kaempferol): These compounds have anti-inflammatory and anticancer properties, suppressing the production of pro-inflammatory cytokines and inhibiting cancer cell proliferation and metastasis.

Polyacetylenes (falcarindiol and falcarindiol-3-acetate): These phytochemicals exhibit anticancer properties, fighting against mycoplasma (small bacteria linked to various health issues, including some types of cancer) and supporting the immune system.

 

Carrots and Blood Sugar:

Carrots have a relatively high glycemic index (40-90), which may be concerning for those with diabetes or on a weight loss program. However, their fiber content and low calorie and carbohydrate count mean they won't significantly impact blood sugar levels unless consumed in large quantities. To further decrease the effect of carrots on blood sugar, add olive oil or nuts to your salad, as the fat and protein content slows down carbohydrate digestion and absorption, preventing blood sugar spikes. Moreover, the oil in these foods increases the absorption of fat-soluble nutrients like carotenoids.

 

Synergistic Effects with Other Phytochemical-Rich Foods:

Several other foods can help carrots create a synergistic effect on the immune system and increase their anticancer properties. These include:

 

Cruciferous vegetables (Cabbage, broccoli, cauliflower, and kale): Rich in glucosinolates, these compounds help deactivate carcinogens and inhibit cancer cell growth. Combining them with carrots enhances both foods' immune-boosting and anticancer effects.

Garlic and onions: Containing organosulfur compounds (allicin and diallyl disulfide), these vegetables have antimicrobial, anti-inflammatory, and anticancer properties. Pairing them with carrots provides a potent combination of phytochemicals that work together to support the immune system and combat cancer.

 

Turmeric: This popular spice contains curcumin, a powerful anti-inflammatory and antioxidant compound that inhibits cancer cell growth and reduces inflammation. Adding turmeric to carrot dishes enhances both ingredients' immune-boosting and anticancer properties.

 

Green tea: Rich in catechins (a type of flavonoid), green tea has potent antioxidant and anticancer properties that inhibit cancer cell growth and reduce inflammation. Drinking green tea with a carrot-rich meal enhances the immune-supporting and anticancer effects of both the tea and the carrots.

To optimize the benefits of these nutrients, blend them together to create a potent immune-boosting smoothie.

 

INGREDIENTS

For this nutritious shake, you'll need:

 

1 medium carrot, chopped

1 cup kale or spinach (cruciferous veggies)

1/4 cup chopped broccoli

1/2 small onion or 1 clove of garlic (allium veggies)

1/2 teaspoon turmeric powder

1/4 teaspoon black pepper (to enhance the absorption of curcumin from turmeric)

1 cup brewed green tea, cooled

1/2 cup unsweetened almond milk or any milk of your choice

1/2 ripe banana or 1/2 cup frozen mixed berries (for natural sweetness and added antioxidants)

A few ice cubes (optional)

 

 

INSTRUCTIONS:

Step 1: Start by brewing a cup of green tea and let it cool down. You can do this in advance or use cold green tea from the fridge.

Step 2: In a blender, add the chopped carrot, kale or spinach, broccoli, onion or garlic, turmeric powder, and black pepper.

Step 3: Pour in the cooled green tea and almond milk, which will provide a creamy base for your shake.

Step 4: Add the banana or frozen mixed berries for natural sweetness and an extra boost of antioxidants. If you're using frozen fruit, you may not need ice cubes. If using fresh fruit or you prefer a colder shake, add a few ice cubes.

Step 5: Blend everything together until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure all the ingredients are fully combined.

Step 6: Pour your nutrient-packed shake into a glass and enjoy! You can also store it in the fridge for later, but it's best consumed fresh to maximize the benefits of the phytochemicals.

 

Roasted carrots with turmeric

A great and simple way to combine turmeric and carrots is by making a roasted carrot dish. Here's a quick recipe:

 

Ingredients:

 

1 pound (about 500 grams) carrots, peeled and cut into bite-sized pieces

2 tablespoons olive oil

1 teaspoon ground turmeric

Salt and pepper, to taste

Optional: 1/2 teaspoon ground cumin or coriander for additional flavor

 

Instructions:

 

Preheat your oven to 400°F (200°C).

In a large mixing bowl, combine the carrots, olive oil, and ground turmeric. Mix well until the carrots are evenly coated.

If desired, add ground cumin or coriander for additional flavor.

Season with salt and pepper to taste.

Spread the seasoned carrots evenly on a baking sheet lined with parchment paper.

Roast the carrots in the preheated oven for 25-30 minutes, or until they are tender and slightly browned. Stir occasionally for even cooking.

Remove from the oven and serve as a side dish or incorporate into salads, grain bowls, or wraps.

 

Conclusion

There you have it – a delicious, immune-boosting, and cancer-fighting shake that combines the power of carrots, cruciferous vegetables, allium vegetables, turmeric, and green tea. Enjoy this shake as a healthy and nutritious breakfast or snack to support your overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Anti-Inflammatory Diet: Your Key to Fighting Chronic Inflammation

Nutrition Corner with Dr D 

Anti-Inflammatory Diet: Your Key to Fighting Chronic Inflammation

Are you constantly feeling fatigued, achy, or bloated? Do you suffer from chronic diseases like arthritis or diabetes? Did you know that inflammation might be the root cause of all these problems? Inflammation is a natural process that helps your body to fight off infections and injuries, but when it becomes chronic, it can lead to serious health issues. The good news is that you can control chronic inflammation with the help of an Anti-inflammatory diet. This diet is not only beneficial for people with existing health conditions but also for those who want to improve their overall health and prevent chronic diseases. In this article, we will discuss everything you need to know about the Anti-inflammatory diet, its benefits, and how to get started.

II. Foods to Eat on Anti-inflammatory Diet

Inflammation can be caused by a number of factors, such as stress, pollution, and unhealthy diet choices. However, by making the right food choices, you can reduce inflammation and improve your health. Here are some of the top anti-inflammatory foods that you should include in your diet:

 

Fatty Fish:

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3s have been shown to reduce inflammation and help prevent chronic diseases like heart disease, arthritis, and cancer. They also help improve brain function and boost your mood.

 

Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants, which help to reduce inflammation and fight off free radicals that can damage your cells. They are also low in calories and high in fiber, making them an excellent addition to any diet. Try to chose organic berries whenever possible to reduce the load of pesticides and other chemicals.

 

Leafy Greens: Leafy greens such as kale, spinach, cabbage and collard greens are rich in vitamins and minerals, including vitamin K, which has been shown to have anti-inflammatory effects. They are also high in fiber, which helps to promote gut health and reduce inflammation. You can make a great cabbage juice which is a true anti inflammatory elixir.

Nuts: Nuts such as almonds, walnuts, and cashews are rich in healthy fats, protein, and fiber. They also contain antioxidants and anti-inflammatory properties that help to reduce inflammation and improve overall health.

 

Turmeric: Turmeric is a spice that is commonly used in Indian cuisine. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Studies have shown that curcumin can help to reduce inflammation and pain associated with conditions such as arthritis.

 

Garlic: Garlic is a powerful antioxidant that has been shown to have anti-inflammatory effects. It contains a compound called allicin, which has been shown to reduce inflammation and improve immune function.

 

Olive Oil: Olive oil is a healthy fat that is rich in antioxidants and anti-inflammatory properties. It has been shown to help reduce inflammation and improve heart health.

 

These are just a few examples of the many anti-inflammatory foods that you can include in your diet. By incorporating these foods into your daily meals, you can reduce inflammation, improve your overall health, and prevent chronic diseases.

 

But how do these foods work to fight inflammation? Many of these foods contain compounds that have been shown to reduce inflammation in the body. For example, omega-3 fatty acids in fatty fish have been shown to reduce the production of inflammatory molecules in the body. Antioxidants in berries and leafy greens help to neutralize free radicals and reduce inflammation. Turmeric contains curcumin, which has been shown to inhibit inflammatory pathways in the body. Garlic contains allicin, which has been shown to reduce inflammation and improve immune function.

 

It's important to note that while these foods can help to reduce inflammation, they should be part of an overall healthy diet. In addition to including these foods in your diet, it's important to limit your intake of processed foods, sugar, and refined carbohydrates, as these foods can increase inflammation in the body.

 

By making the right food choices and including anti-inflammatory foods in your diet, you can reduce inflammation, improve your overall health, and prevent chronic diseases. Incorporate these foods into your daily meals and watch as your health improves.

Another group of foods to avoid on an anti-inflammatory diet is refined carbohydrates, such as white bread, pasta, and rice. These foods are stripped of fiber and nutrients and can cause a rapid spike in blood sugar levels, leading to inflammation. A study published in the Journal of Nutrition found that consuming a high glycemic index diet, which includes refined carbohydrates, increased inflammation markers in the body.

 

In addition to the above, it is important to limit or avoid foods high in saturated and trans fats, such as butter, cheese, and fried foods. These fats can trigger inflammation and increase the risk of chronic diseases. A study published in the American Journal of Clinical Nutrition found that replacing saturated fats with unsaturated fats, such as those found in nuts and olive oil, can reduce inflammation in the body.

 

Finally, it is important to limit or avoid alcohol and tobacco products. Both alcohol and smoking can cause inflammation in the body and increase the risk of chronic diseases. A study published in the Journal of the American College of Cardiology found that smoking and heavy alcohol consumption were associated with increased levels of inflammation markers in the body.

Avoiding certain foods that can cause inflammation is an important part of following an anti-inflammatory diet. Recent research has shown that processed foods, red and processed meats, refined carbohydrates, saturated and trans fats, and alcohol and tobacco products can all lead to inflammation and increase the risk of chronic diseases.

 

By choosing whole, nutrient-dense foods and limiting or avoiding these inflammatory foods, we can reduce inflammation in the body and promote overall health and wellness.

 

IV. Scientific Evidence Supporting Anti-inflammatory Diet

Recent research has shown that following an anti-inflammatory diet can have significant health benefits, particularly in preventing chronic diseases. In one study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that a higher intake of anti-inflammatory foods was associated with a reduced risk of mortality, particularly from cardiovascular disease and cancer.

 

Another study published in the journal Nutrients found that an anti-inflammatory diet can improve markers of metabolic health, including blood sugar levels and insulin sensitivity.

 

The Anti-inflammatory diet can help prevent chronic diseases by reducing inflammation in the body. Chronic inflammation has been linked to a wide range of health problems, including heart disease, diabetes, cancer, and autoimmune disorders.

 

When the body is in a state of chronic inflammation, it can lead to damage to tissues and organs, as well as a weakened immune system.

 

In addition to reducing inflammation, the Anti-inflammatory diet can also have other health benefits. For example, a study published in the Journal of Alzheimer's Disease found that an anti-inflammatory diet can improve cognitive function in older adults. Another study published in the journal Arthritis and Rheumatology found that an anti-inflammatory diet can reduce symptoms in people with rheumatoid arthritis.

 

V. Benefits of Anti-inflammatory Diet

The Anti-inflammatory diet has gained increasing attention for its potential health benefits. By reducing inflammation in the body, this diet can improve overall health and prevent chronic diseases.

 

Heart health

One of the key benefits of the Anti-inflammatory diet is its ability to improve heart health. Inflammation can contribute to the development of heart disease, and research has shown that following an Anti-inflammatory diet can reduce the risk of cardiovascular events. A study published in the Journal of the American College of Cardiology found that individuals who followed an Anti-inflammatory diet had a 20% lower risk of developing heart disease compared to those who did not follow the diet.

 

Improving brain function

Another benefit of the Anti-inflammatory diet is its potential to improve brain function. Inflammation can contribute to the development of neurodegenerative diseases such as Alzheimer's and Parkinson's, and studies have shown that following an Anti-inflammatory diet can reduce the risk of cognitive decline.

 

A study published in the Journal of Alzheimer's Disease found that individuals who followed an Anti-inflammatory diet had better cognitive function compared to those who did not follow the diet.

 

Autoimmune diseases

In addition to improving heart and brain health, the Anti-inflammatory diet can also benefit individuals with autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. Inflammation is a key feature of these diseases, and research has shown that following an Anti-inflammatory diet can reduce inflammation and improve symptoms.

 

A study published in the Journal of Nutrition found that individuals with rheumatoid arthritis who followed an Anti-inflammatory diet had a reduction in disease activity compared to those who did not follow the diet.

 

Inflammatory bowel disease (IBD)

The Anti-inflammatory diet can also benefit individuals with digestive issues such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Inflammation can contribute to the development of these conditions, and research has shown that following an Anti-inflammatory diet can reduce inflammation and improve symptoms.

 

A study published in the Journal of Crohn's and Colitis found that individuals with IBD who followed an Anti-inflammatory diet had a reduction in symptoms compared to those who did not follow the diet.

 

Studies have shown that the Anti-inflammatory diet can be an effective approach to reducing joint pain and inflammation in conditions like rheumatoid and osteoarthritis. Certain nutrients such as omega-3 fatty acids, vitamin D, and antioxidants found in fruits and vegetables have been shown to have anti-inflammatory properties and may help reduce joint pain.

For example, a study published in the Journal of the American College of Nutrition found that supplementing with 3.8 grams of omega-3 fatty acids per day for 12 weeks significantly reduced joint pain in rheumatoid arthritis patients. Additionally, research has shown that vitamin D supplementation may help reduce inflammation in patients with osteoarthritis.

 

Joint pain

Studies have also shown that incorporating anti-inflammatory nutrients such as curcumin, the active compound in turmeric, can help alleviate joint pain and inflammation in conditions such as rheumatoid and osteoarthritis. A 2016 study published in the Journal of Medicinal Food found that taking 500 mg of curcumin per day for eight weeks significantly reduced joint pain and inflammation in patients with osteoarthritis.

 

Similarly, a 2012 study published in the Phytotherapy Research Journal showed that taking 500 mg of curcumin twice a day for eight weeks reduced joint pain and swelling in patients with rheumatoid arthritis. The anti-inflammatory effects of curcumin are attributed to its ability to inhibit the production of inflammatory molecules in the body.

 

Overall, the Anti-inflammatory diet has numerous potential health benefits, including improved heart health, brain function, autoimmune disease symptoms, and digestive health. By reducing inflammation in the body, this diet can improve overall health and prevent chronic diseases.

VI. How to Implement Anti-inflammatory Diet

Implementing an anti-inflammatory diet may seem daunting at first, but with some simple tips and meal planning, it can easily become a part of daily life.

 

First, focus on incorporating more whole, plant-based foods into meals. This can include fruits, vegetables, legumes, nuts, and seeds. Aim to fill half of your plate with these foods at each meal. Choose a variety of colorful fruits and vegetables to ensure you are getting a range of nutrients.

 

Next, choose lean protein sources such as fish, poultry, and tofu. These can be paired with whole grains like brown rice, quinoa, and whole-wheat bread to create satisfying meals. Avoid processed meats and fried foods, which are high in saturated and trans fats that can lead to inflammation.

 

Incorporate healthy fats into your diet by using olive oil, avocado oil, and nut butters. These fats can help reduce inflammation and provide important nutrients for overall health. Be careful not to over do it since they are high in calories and can contribute to weight gain.

 

Meal planning can also be a helpful tool in implementing an anti-inflammatory diet. Set aside time each week to plan out meals and snacks, taking into account nutrient-dense foods and avoiding processed and high-sugar options. Prepare meals in advance and keep healthy snacks, like cut-up vegetables and hummus or fresh fruit, on hand for easy access.

 

Another way to incorporate an anti-inflammatory diet into daily life is to focus on mindful eating. Take time to savor each bite, and pay attention to how different foods make you feel. This can help you tune in to your body’s needs and cravings, and make more informed choices about what to eat.

 

Finally, don’t forget to stay hydrated! Water is essential for overall health and can help flush out toxins and reduce inflammation. Aim to drink at least 8 cups of water per day, and avoid sugary drinks and excessive alcohol consumption.

 

VII. Conclusion

Adopting an anti-inflammatory diet can have numerous benefits for overall health and well-being. By reducing inflammation in the body, this diet can help prevent chronic diseases such as heart disease, type 2 diabetes, and cancer. Studies have also shown that the anti-inflammatory diet can improve symptoms of inflammatory conditions such as rheumatoid arthritis and asthma.

 

Incorporating this diet into daily life can be done by focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Meal planning and preparation can also be helpful in ensuring that the diet is sustainable and enjoyable.

 

If you're looking to improve your health and reduce your risk of chronic diseases, consider giving the anti-inflammatory diet a try. By making small changes to your diet and lifestyle, you can reap the many benefits that this way of eating has to offer. Remember to always consult with a healthcare professional before making any significant changes to your diet or exercise routine.

 

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

by Dr. Michal Domeny DNP, L.Ac, CD/N