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Naturopathic Nutrition > March > Flashcards

March Flashcards

Superfoods and naturopathic case taking

1
Q

What are superfoods?

A

Foods that contain all or nearly all the vitamins, minerals and trace minerals in the body

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2
Q

Give three examples of superfoods

A

Bee pollen, algae and sprouts

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3
Q

What score is used to measure antioxidant capacity?

A

ORAC - Oxygen Radical Absorbance Capacity (doesn’t take into account bioavailability and now the nutrient works in the body)

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4
Q

What vitamins and minerals are found in cholorphyll?

A

Vitamins A, C, E, K, magnesium, iron, calcium and potassium

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5
Q

What three foods are very high in chlorophyll?

A

Spinach, Parsley, cress

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6
Q

How does chlorophyll help with detoxification?

A
  • it can bind with carcinogenic chemicals such as heterocyclic amines and polycyclic aromatic hydrocarbons (produced by cooking meats/fish at high heat)
  • it helps to induce phase 2 liver detoxification
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7
Q

What are the antioxidant properties of chlorophyll?

A
  • it decreases oxidative damage with its high antioxidant content
  • it also helps to promote endogenous antioxidant activity
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8
Q

What are the clinical applications of chlorophyll?

A
  • reduces inflammation (inhibits TNF-alpha gene)
  • supports energy production (rich in magnesium which is used in ATP production)
  • promotes wound healing (can be used topically)
  • deodorant properties (can reduce incontinence and colostomy odour)
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9
Q

What effect does chlorophyll have on pH?

A

It is is alkalising due to its high alkaline mineral content

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10
Q

How should chlorophyll containing foods be eaten?

A

Raw or lightly steamed or cooked

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11
Q

How do chlorophyll supplements differ from natural chlorophyll?

A

They are usually synthetic and have copper within the porphyrin ring rather than magnesium

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12
Q

What are the nutrients are high in seaweed?

A

Iodine, iron, calcium, B12, omega-3s and amino acids

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13
Q

What are the clinical applications of seaweed?

A
  • antioxidant and anti-inflammatory (reduces the production of COX-2 and NF-kB)
  • Low thyroid function (iodine and tyrosine)
  • weight management (fibre increases satiety, high nutrient low calorie, decreases fat accumulation)
  • blood sugar control (improves insulin sensitivity)
  • elevated blood lipids (improves LDL to HDL ratio)
  • digestion (high fibre, enhances growth of beneficial bacteria)
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14
Q

What do short-chain fatty acids do? e.g. butyrate

A
  • they are a food source for the intestinal cells so help to maintain the intestinal value
  • they play a role in enzymatic control of glycaemic control
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15
Q

What are the three main types of microalgae?

A

Blue-green algae
spirulina (cyanobacteria)
chlorella (single-celled green algae)

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16
Q

what nutrients are high in spirulina?

A

proteins (all essential amino acids), B1, B2, B3, A, K, beta carotene, copper, iron, zinc, calcium, magnesium, potassium, phycocyanin, chlorophyll

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17
Q

What is different about the vitamin B12 in spirulina?

A

It is a B12 analogue and so it cannot be absorbed readily by the gut

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18
Q

What are the clinical applications of spirulina?

A
  • detoxification (it binds with heavy metals and helps with removal from the body)
  • immune enhancing (NK-cells and anti-viral)
  • anti-inflammatory (reduces production of NF-kB, and COX-2 inhibition)
  • anti-cancer (phycocyanin)
  • exercise (increases endurance, by reducing lipid oxidation)
  • anti-allergy (inhibits histamine release from mast cells)
  • anti-hypertensive
  • lowers LDL and increases HDL
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19
Q

What is the suggested dosage of spirulina per day?

A

1-8g (start small and build up)

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20
Q

What is chorella?

A

A single-celled green algae with a cellulose wall (micronutrient availability is increased by breaking down the cell walls)

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21
Q

What is the big difference between the nutrients in spirulina vs chlorella?

A

The vitamin B12 in chlorella us much more bioavailable.

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22
Q

What are the clinical applications of chlorella?

A
  • heavy metal chelator
  • detoxification of radioactive particles after radiation exposure
  • anti-diabetic - improves glycaemic control by influencing GLUT4 genes
  • iron and B12 deficiency
  • oestrogen metabolism
  • immune support (increases IgA)
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23
Q

What is the therapeutic daily dose of chlorella?

A

2-3 grams a day (high amounts can cause GI upset at the start)

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24
Q

What are the chelating properties of coriander?

A

It is thought that it can move the metals out of the nervous system and then spirulina/chlorella can bind to it and excrete it from the body

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25
Q

What can be included in a heavy metal detox plan?

A
  • remove sources of heavy metals
  • drink lots of filtered water, 3x epsom salt baths a week, exercise, dry brushing, intermittent fasting
  • bitters
  • chlorella tablets
  • detox smoothies (blueberries, banana, coriander, spirulina, dulse)
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26
Q

What nutrients are found in wheatgrass?

A

A, C, E, K and B vits. Iron, calcium, magnesium, selenium, amino acids, chlorophyll, antioxidants

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27
Q

What are the clinical applications of wheatgrass?

A
  • antioxidants
  • immune support and anti-cancer (can reduce chem side effects, good for chronic inflammatory conditions)
  • alkalising (due to high chlorophyll)
  • reduces serum triglycerides and LDL, raises HDL
  • weight loss (reduces appetite and increases CCK (satiety) mainly through high fibre)
  • detoxification and digestion
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28
Q

When is the best time to harvest wheatgrass?

A

at about 6 inches/ 10 days, when the grass starts to grow a second blade

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29
Q

What are the recommended doses of wheatgrass?

A

Juice: 30-120ml a day, powder: 3-5g a day

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30
Q

What nutrients is barley grass rich in?

A

A, B, C, E, calcium, potassium, selenium, antioxidants, chlorophyll, amino acids (GABA), fibre, enzymes like superoxide dismutase

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31
Q

What are the clinical applications of barley grass?

A
  • antioxidant and anti-inflammatory (downregulates TNF-alpha)
  • cardiovascular support (decreases LDL, increases HDL, helps to regulate blood pressure)
  • diabetes (high fibre reduces fasting blood sugar)
  • gout (reduces serum uric acid by increasing urinary secretion)
  • GI (fibre supports bowel elimination and bowel flora)
  • promotes sleep and relaxation (GABA and tryptophan content)
  • energy production (contains enzymes involved in mitochondrial function, flavonoids produces tissue oxygenation)
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32
Q

What doses are recommended for barley grass?

A

3-15g of dried powder
1-5ml of juice

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33
Q

What are sprouts?

A

Seeds that have germinated and put out shoots, they have high nutrient levels at this stage

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34
Q

What nutrients are generally high in sprouts?

A
  • proteins, magnesium, phosphorus, manganese, vitamins C, K, folate, chlorophyll, essential fatty acids, antioxidants, fibre
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35
Q

What are the clinical applications of sprouts?

A
  • supports digestion (sprouting releases enzymes that predigest the nutrients in the seeds, high fibre)
  • blood glucose control (high fibre, regulate activity of amylase, sulforaphane)
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36
Q

What is the best way to eat sprouts?

A

Raw to preserve enzymes and nutrients

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37
Q

What are the additional benefits of broccoli sprouts?

A
  • high levels of sulforaphane and IC3
  • IC3 good for detoxification, can be helpful in conditions of oestrogen dominance
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38
Q

What are the clinical applications of broccoli sprouts?

A
  • Induces phase 2 detoxification
  • anti-inflammatory (reduces NF-kB and TNF-a)
  • anti-carcinogenic (increases p21 gene (tumour suppressor) , phase 2 detox, antioxidants)
  • cardiovascular disease (reduces oxidation, lowers LDL)
  • respiratory health (promotes detoxification of environmental toxins)
  • H.Pylori infection (helps to eradicate H.pylori)
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39
Q

What nutrients are high in bee pollen?

A

proteins, fatty acids, vitamins, minerals, enzymes, flavonoids and phenolic acids with antioxidant properties

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40
Q

What are the clinical applications of bee pollen?

A
  • antioxidants
  • anti-inflammatory (inhibits COX and LOX)
  • cardiovascular health (decreases LDL)
  • aids recovery (adaptogenic properties)
  • anti-allergic activity (inhibits histamine release from mast cells)
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41
Q

What dose of bee pollen is used therapeutically?

A

1-2tsp daily (four weeks before hay fever season starts)

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42
Q

What are the three parts to a grain and what do they contain?

A
  • the bran (B vits, antioxidants, fibre)
  • the germ (B vits, vit E, antioxidants, minerals, fats)
  • the endosperm (carbs and proteins)
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43
Q

What are the clinical applications of whole grains?

A
  • decrease metabolic risk factors (improved insulin sensitivity, weight loss, lowering LDL cholesterol)
  • high fibre (supports bowel elimination, increases satiety, blood glucose balance)
  • protects against heart disease
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44
Q

What grains is gluten found in?

A

wheat, rye, barley

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45
Q

What are the two proteins that gluten is made from?

A

Gliadin, glutenin

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46
Q

What component of garlic has the therapeutic effects and how is it released?

A

Allicin (It is converted by the enzyme alliinase (released on crushing) which converts alliin into allicin)

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47
Q

What are the clinical applications of garlic?

A
  • Immunity: antimicrobial, increases macrophages (can rub on areas of infection)
  • digestive health: supports microbial balance (prebiotic)
  • anti-inflammatory
  • cardiovascular health ( antihypertensive by increasing NO, lowers LDL)
  • detoxification (inhibits phase 1 liver reactions and promotes phase 2, helps make superoxide dismutase and glutathione peroxidase)
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48
Q

How long before surgery should you stop garlic supplementation?

A

10 days - as it can interact with platelet aggregation

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49
Q

What are the clinical applications of ginger?

A
  • digestive health - prokinetic (fresh ginger is usually better)
  • anti-microbial and anti-inflammatory (inhibits LOX and COX and TNF-alpha)
  • anti-nausea
  • cardiovascular health (circulatory stimulant and lowers LDL)
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50
Q

What are the ingredients of a ‘liver flush’ protocol?

A

(drink first thing in the morning for 10 days)
- juice of a lemon
- 1 garlic clove
- 1/4L of veg or fruit juice
- 1 TBSP of EV olive oil
- grated ginger

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51
Q

What are the nutrient components of beetroot?

A
  • iron, manganese, magnesium, potassium, vitamins C, B6, folate, betalain, betaine, lutein, nitrates (makes NO available to body tissues)
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52
Q

What are the clinical applications of beetroot?

A
  • Improved exercise performance (nitrates improve oxygen use and stamina)
  • antioxidant and anti-inflammatory (betalains, carotenoids)
  • detoxification (betalains support phase 2 reactions)
  • CVS (vasodilatory, lowers BP)
  • methylation (betain - methyl donor)
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53
Q

What is the therapeutic dose of beetroot juice?

A

250ml - spread over the day

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54
Q

What is the best way to prepare beetroot?

A

Raw, juiced and eaten straight away. It is prone to oxidation and will lose nutrients if cooked

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55
Q

What nutrients are high in blueberries?

A

Vitamin C, K, fibre
high phytonutrients, ellagitannins, flavonoids, anthocyanins

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56
Q

What are the clinical applications of blueberries?

A
  • anti-inflammatory (polyphenols supress COX-2)
  • Anti-oxidant (can protect against atherosclerosis and neurodegenerative diseases)
  • anti-cancer (immune-boosting and anti-oxidant rich)
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57
Q

What nutrients are high in elderberry?

A

High vitamin C, anthocyanin and quercetin

58
Q

What are the clinical applications of elderberry?

A
  • immune-boosting (anti-viral properties)
  • diaphoretic (promotes sweating, supports fevers)
59
Q

Why can’t you eat elderberries raw?

A

High alkaloid content

60
Q

What is the best way to prepare elderberries?

A

Mix 1 cup of berries with 3 cups of water, simmer for 15 mins. Then add 1/2 a cup of local honey.

61
Q

What nutrients are high in cranberries?

A

proanthocyanins, vitamin C, flavonoids such as quercetin. manganese, copper, vit E, K, B5, B6

62
Q

What is the therapeutic dose of cranberry?

A
  • eat fresh berries
  • Juice 300-500ml cranberry extract - in divided doses
  • powder 250-500mg - in divided doses
62
Q

What are the clinical applications of cranberries?

A
  • urinary antiseptic (prevents bacteria from adhering to the urinary lining)
  • Treatment of H.Pylori (anti-adhesive properties can be useful in H.Pylori)
  • cardiovascular health (can reduce blood pressure and oxidative stress)
63
Q

What is one caution for using cranberry juice?

A

Avoid in patients with kidney stones
caution with warfarin

64
Q

What nutrients are high in chia seeds?

A
  • Highest known plant sources of omega-3
  • fibre, rich in mucilage, minerals, protein and antioxidants
65
Q

What are the clinical applications of chia seeds?

A
  • anti-oxidant and anti-inflammatory (high omega 3s, tocopherols, phenolic)
  • blood sugar regulation (high fibre)
  • digestive support (high soluble and insoluble fibre, mucilage soothes GI mucosa)
  • Cardiovascular health (reduced LDL and lipid oxidation)
66
Q

What nutrients are high in pomegranates?

A

Vitamins A, C, K, and folate. Minerals.
ellagitannins, punicic acid, anthocyanins (antioxidants)

67
Q

What are the clinical applications of pomegranate?

A
  • digestive health (ellagitannins what inhibit growth of pathogenic bacteria, punicic acid reduces intestinal inflammation in IBD)
  • anti-inflammatory (block NF-kB pathway)
  • Improves insulin sensitivity
  • Improves CVS health (can reduce blood pressure even with a single dose due to NO and reducing ACE (does not last))
  • anti-cancer (decrease COX-2, inhibit cancer cell growth)
68
Q

What cautions are there with regular therapeutic doses of pomegranate?

A
  • warfarin
  • antihypertensives such as ACE-Is
69
Q

What is maca?

A

Peruvian ginseng - a radish-like tuber (root)

70
Q

What nutrients are high in maca?

A
  • all essential amino acids
  • high in minerals
  • vitamins C, B2, B3, B6
  • essential fatty acids
71
Q

What are the clinical applications of maca?

A
  • fertility and sexual function (increases libido, protective against BPH, helps with erectile dysfunction, improves sperm count)
  • enhances energy and cognition (effects the endocannabinoid system, as well as GABA)
72
Q

What are the therapeutic doses of maca?

A

1-20g a day. Start small

73
Q

What are the five naturopathic principles?

A
  • the healing power of nature
  • treat the cause, not the symptoms
  • treat the whole person
  • prevention is better than cure
  • a naturopath is a teacher
74
Q

What are Hering’s laws of cure?

A
  • healing occurs from the inside out
  • healing occurs from the most important organs to the least
  • the mind gets better before the body
  • symptoms disappear in reverse order to when they arrive
  • from proximal to distal
75
Q

What are antecedents?

A

Predisposing factors to illness - genetic predisposition, childhood, environment

76
Q

Name some common triggers?

A
  • physical or emotional trauma
  • Infection
  • medications
  • dietary allergens
  • stressful life events
  • environmental toxins
77
Q

What does EMF stand for?

A

electromagnetic frequencies

78
Q

What effect does a sedentary lifestyle have on pain?

A

it increases substance P which can increase pain

79
Q

How can EMF influence health?

A

EMFs can disrupt sleep by lowering melatonin. Good quality sleep and circadian rhythms are important for maintaining good health

80
Q

What are the seven core clinical imbalances?

A

assimilation, structural integrity, communication, defence and repair, transport and circulation, energy: mitochondrial health, detoxification and elimination

81
Q

What systems are involved in assimilation?

A
  • digestive secretions
  • digestive motility and innervation
  • digestive hormones
  • Absorption of nutrients
  • microbiota balance
82
Q

Which structures are involved in maintaining the structural integrity of the body?

A
  • cell membrane health (EPA/DHA)
  • mucous membrane and skin health (vitamin A, E, glutamine)
  • bone and teeth (minerals)
  • joint and cartilage (calcium, magnesium, phosphorus, vit D, vit C)
83
Q

What areas are covered by defence and repair?

A
  • inflammation
  • infection
  • microbiota imbalances
  • Allergy/autoimmunity
  • low immune function (reduced secretory IgA which protects mucous membranes)
84
Q

What systems are covered in transport and circulation?

A
  • lymphatics (tonsils, spleen, thymus, lymph nodes)
  • vascular structures
  • mobilisation of blood lipids
85
Q

What cofactors are needed for energy production?

A

Zn, Mg, B6, B1, B2, B3, Fe

86
Q

What environmental factors can lead to problems with energy production?

A

high aluminium, fluoride, arsenic, lead toxicity

87
Q

What are the five parts of a naturopathic case analysis?

A
  • gather information
  • note antecedents, triggers and mediators
  • plot information on a timeline
  • identify which systems are under stress
  • decide on the core clinical imbalances
88
Q

What is the rule of three in naturopathic hypotheses?

A

There must be three factors to support a hypothesis
such as:
- low intake of magnesium rich foods
- muscle cramps
- pupils dilated

89
Q

What conditions are associated with red cheeks?

A

SLE, rosacea, B3 deficiency, slapped cheek

90
Q

What can lines across the forehead indicate?

A

many - poor intestinal health
one - small intestine issues (decreased absorption)

91
Q

What can lines between the eyebrows mean?

A

One: stomach insufficiency
two: liver imbalances

92
Q

What can lines above the lips mean?

A

reproductive system weakness, smoker

93
Q

What can brown shadows under the eyes indicate?

A

liver stagnation

94
Q

What can blue/black shadows under the eyes indicate?

A

adrenal exhaustion

95
Q

What are some signs of anaemia?

A

skin and conjunctival pallor, angular stomatitis, pale/red tongue, tachycardia, spoon-shaped nails

96
Q

What are tissue salts?

A

ratios of specific body minerals in a tablet form that can be used to help with mineral imbalances

97
Q

What can white spots on the nails be indicative of?

A

calcium, zinc, silica deficiency

98
Q

What is the lunula?

A

the white half-moon on the base of the thumbnail

99
Q

What does an absent lunula on the thumb mean?

A

anaemia or malabsorption

100
Q

What can a pale blue lunula mean?

A

diabetes, anaemia, peripheral neuropathy

101
Q

What might a red lunula suggest?

A

cardiovascular disease, connective tissue disorder, malignancy

102
Q

What can a pink/brown band at the end of a nail suggest?

A

ageing, liver cirrhosis, CKD, congestive heart failure, type 2 diabetes

103
Q

What can brown-grey nails suggest?

A

CVD, diabetes, B12 deficiency, melanoma, lichen planus

104
Q

What is paronychia?

A

infection of the tissue adjacent to the nails

105
Q

What are some causes of paronychia?

A

trauma, low vit C, low immunity, poor hygiene

106
Q

What can hangnails indicate?

A

too little protein, low B vitamins or vit C.
Dryness can be due to low EFA, vitamins A and D

107
Q

What are common causes of clubbing?

A

Pulmonary - cystic fibrosis, lung cancer, bronchiectasis, idiopathic pulmonary fibrosis
Cardio - infective endocarditis
Gastro - liver

108
Q

What are common causes of spooning of the nails? (koilonychia)

A

Iron deficiency, raynauds, SLE, protein deficiency, diabetes, haemochromatosis

109
Q

What are beau’s and mee’s lines?

A

Beau - lines of interrupted growth of the nail
Mee’s - white lines across a nail that indicates acute illness/infection

110
Q

What do longitudinal nail ridges mean?

A

a sign of ageing
B vitamin deficiencies
rheumatoid arthritis
peripheral vascular disease

111
Q

What might central nail ridges indicate?

A

Iron, folate or protein deficiency

112
Q

What might nail pitting indicate?

A

psoriasis
alopecia
eczema

113
Q

What might nail thickening indicate?

A

slow nail growth
- onychomycosis - fungal nail infection
- chronic eczema and psoriasis
- peripheral vascular disease

114
Q

What types of conditions is nail beading associated with?

A

endocrine disorders

115
Q

What can onycholysis be caused by?

A

hyperthyroidism
psoriasis and eczema
contact dermatitis
acetone use

116
Q

Which tissue salts can be used for nail issues?

A

calc phos - white spots on nails
kali sulph - fungal nail infections, brittle nails
silica - any nail malformations

117
Q

What mineral deficiency can impair taste?

A

Zinc

118
Q

What can scalloped edges of the tongue indicate?

A

weak digestion, pancreatic insufficiency

119
Q

What might a quivering tongue indicate?

A
  • magnesium low
  • stressed nervous system
120
Q

What can a shallow vertical crack down the centre of the tongue indicate?

A

weak digestion

121
Q

What can a greasy yellow tongue indicate?

A

inflammation and infection

122
Q

What can a greasy white tongue indicate?

A

excess mucus/phlegm

123
Q

What can dry lips indicate?

A

dehydration, excess spicy foods, sugar, alcohol. Low B2, B3 or folate

124
Q

What can angular stomatitis/cheilitis be a sign of?

A
  • Iron or B vitamin deficiencies
  • infections (decreased immunity)
125
Q

What might bleeding/receding gums indicate?

A

Vitamin C deficiency, zinc/CoQ10 deficiency

126
Q

What do each of the divisions of the autonomic nervous system do to the pupil?

A

parasympathetic - constricted
sympathetic - dilated

127
Q

What deficiencies can lead to photophobia?

A

Vitamin B2, B3, beta-carotene, vitamin A, zinc

128
Q

What deficiencies can cause dry/brittle hair or hair loss?

A

Iron, protein, biotin, essential fatty acids

129
Q

What can perifollicular hyperkeratosis indicate?

A

Vitamin A or EFA deficiency

130
Q

What is a healthy pH for saliva?

A

6.8-7.5

131
Q

What is a healthy pH for urine?

A

6.5-7.25

132
Q

Where do you measure the hip measurement in a waist to hip ratio?

A

around the largest part of the buttocks

133
Q

What are the healthy waist to hip ratios for men and women?

A

Men: 0.95 or less
Women: 0.80 or less

134
Q

On the bristol stool chart are higher numbers constipation or diarrhoea?

A

Higher numbers = diarrhoea

135
Q

What does floating stools mean?

A

The fats in the diet might not be emulsified properly (low bile) or excessive fat intake

136
Q

What might thin stools indicate?

A

tension - like colon spasm seen in irritable bowel syndrome

137
Q

What is the definition of constipation?

A

The passage of stools less than three times per week, or straining/passing hard stools

138
Q

What can mucous in the stools indicate?

A

disturbance of intestinal flora, microbial infection, immune response to gluten, lactose or inflammation from ulceration

139
Q

What colour loss of a lateral eyebrow indicate?

A

copper deficiency or hypothyroid

Naturopathic Nutrition (10 decks)

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