November Flashcards
How many times should you chew food?
20 times
Which antibodies are found in saliva?
IgA
What can lower the pH of the mouth?
refined sugars, meat, dairy, processed foods, gum, cigarettes, alcohol, coffee, stress
What causes the release of gastrin?
the stretching of the stomach and stimulation of enteric nerves
What does gastrin do?
stimulates peristalsis and release of HCl and digestive enzymes (lipase and pepsinogen) it also stimulates the release of bile
What enzymes are released in the stomach?
lipase and pepsinogen
Which cells release enzymes into the stomach?
Chief cells
What is the inactive form of pepsin?
Pepsinogen (converted by HCl)
What gets absorbed in the stomach?
alcohol, water, iodine and fluoride
What nutrients are needed to produce HCl?
Zinc, vitamin B6
What are some good sources of zinc?
pumpkin seeds, nuts, eggs, oysters, fish and meat
What are some good sources of B6?
sunflower seeds, whole grains, walnuts, green veg, avocado, potatoes, carrots and fish
What causes the release of CCK from I cells in duodenum?
presence of fat and protein in the stomach
What does CCK do?
Causes release of enzymes from the gallbladder and pancreas and delays gastric emptying
What are some causes of low HCl?
chronic stress (raised sympathetic activity), low B6 and zinc, autoimmune gastritis, PPIs, H.Pylori infection, ageing
What can a central line down the tongue indicate?
poor gastric function
What issues can occur due to low stomach acid?
protein putrefaction creates polyamines
undigested food can cause SIBO
Reduced gastric activity reduces intrinsic factor compromising B12 absorption
What are the symptoms of low stomach acid?
bloating, belching and flatulence
abdominal pain and fullness after eating
How can you naturally increase stomach acid?
Apple cider vinegar with water before meals
bitter herbs and foods
zinc and B6 rich foods
fermented vegetables
Which herbs are bitter?
Gentian, barberry bark, rocket, dandelion, goldenseal, chicory, artichoke
What causes CCK release?
The presence of acidic chyme in the duodenum
What is the pH of the duodenum?
6.5
Where does the majority of absorption take place?
In the small intestine - jejunum
In which part of the digestive tract is vitamin B12 absorbed?
The ileum
Which enzymes are found on the brush border?
maltase, sucrase, lactase and dipeptidase (breaks down disaccharides and dipeptides)
Where do fatty acids get absorbed into?
The lymphatic capillaries
How much pancreatic juice is produced per day?
1.2-1.5L
What enzymes are produced by the pancreas?
amylase, lipase and proteases - trypsin and chymotrypsin
What symptoms can occur if pancreatic enzyme production is poor?
food ferments in intestine causing - bloating, flatulence and abdominal pain an hour after eating
What observations did Bernard Jensen make about overeating?
he found that undigested materials are stored in the mucous-secreting lining of the intestines, impairing absorption
What is in bile?
water, bile salts (conjugated with glycine and taurine), cholesterol and bilirubin
What causes bile release?
The presence of fat in the duodenum
What are the functions of bile?
Fat emulsification, carries detoxified products from the liver, stimulates peristalsis, excretes excess cholersterol
What does the liver store?
Glycogen, fats, iron, vitamins ADEK and B12
What can you use to reduce EMF?
Shungite stone
What is a phase 1 reaction?
the breakdown of toxins into smaller substances
Which enzymes are involved in phase 1 reactions?
CYP450 - they create an active binding site on the toxin
What are the by-products of phase 1 reactions?
Free radicals, toxic compounds
What are phase 2 reactions?
conjugation reactions, they modify toxins to make them safe and excretable by binding a functional group to them
What nutrients are needed for phase 1 reactions?
Antioxidants e.g. beta carotene, vit C
What nutrients are needed for phase 2 reactions?
sulphur, magnesium, B vitamins
What is the key antioxidant used in phase 2 reactions?
glutathione (selenium is needed for the production of glutathione peroxidase)
What is the most potent antioxidant?
Melatonin
What ingredients can you use in a liver flush?
lemon juice, orange juice, apple juice, olive oil, ginger, cayenne pepper
Which cells produce mucus in the large intestine?
goblet cells
Where is vitamin B12 absorbed?
In the terminal ileum
Where is the gut associated lymphoid tissue found?
In the lamina propria - beneath the epithelium of the intestinal wall
What is found in the gut associated lymphoid tissue?
Macrophages and lymphocytes
What type of antibody is secreted by gut associated lymphoid tissue?
IgA
What supplement can you give to improve IgA levels in the gut?
Saccharomyces Boulardii
How are the final nutrients of food extracted?
microbial fermentation
What are the by-products of microbial fermentation?
methane, hydrogen, hydrogen sulphide
What can early weaning cause?
overstimulation of the immune system in response to foods
What are the functions of the gut microflora?
synthesises vitamins (biotin and K2), supports intestinal barrier (produce short-chain fatty acids), outcompetes pathogenic bacteria, immune function, regulates appetite, mood regulation
What factors can contribute to leaky gut?
processed foods, refined sugars, heavy metals, corticosteroids, NSAIDs, Abx, stress, dysbiosis, alcohol and smoking, radiation and chemotherapy, early weaning
What is an inflammatory marker of the gut?
faecal calprotectin
What is dysbiosis?
negative imbalance in the gut microbiome - more pathogenic strains
What problems are associated with dysbiosis?
nutritional insufficiency, IBD, colorectal cancer, alzheimers, parkinsons, autoimmune conditions, allergies, obesity, mood disorders
What is the migrating motor complex?
Peristaltic motions from the stomach to the ileum that sweep any leftover material into the colon (takes around an hour and 45 mins)
What can you do to support the MMC?
avoiding overeating, and heavy proteins, leave longer gaps between meals, chew better, improve sleep, pro-kinetic foods, parasympathetic activation
What are some pro-kinetic foods?
ginger, artichokes, bitters
What foods can be used to help with bowel elimination?
aloe, flaxseeds, psyllium husk
What are the two plexuses found in the enteric nervous system?
myenteric (movement), submucosal (secretion release)
What does serotonin do in the GI tract?
Promotes gut motility
What are the implications of poor digestion?
less nutrient absorption, fermentation of undigested foods, increased toxaemia, retention of undigested materials
Describe the process of vitamin B21 absorption?
dietary B12 is bound to R-protein (from saliva), this complex is then broken down in the duodenum by pancreatic proteases. B12 then binds to intrinsic factor from the stomach (parietal cells) so then it can be absorbed in the terminal ileum
What is cholecalciferol?
Vitamin D3
What is calcitriol?
The active form of vitamin D
What nutrients are needed to synthesise vitamin D?
magnesium, cholesterol
What vitamins are involved in calcium absorption?
Vitamin D3 gets calcium from gut into blood, Vitamin K2 (activates osteocalcin) gets calcium from blood into bone
Where is vitamin K2 produced?
In the GIT by the microflora
What are the key minerals found in bone?
calcium, phosphorus, magnesium, potassium
What does calcium do in muscles?
involved in muscle contraction
What does magnesium do in muscles?
It is involved in muscle relaxation
Which minerals are needed for nerve stimulation?
sodium and potassium, chloride and calcium
Why are chlorophyll rich foods good for the blood?
there are chemical similarities to haemoglobin
What nutrient is needed for iron absorption?
Vitamin C
Which hormone stimulates hunger?
Ghrelin (hungry goblin) - from stomach
What nutrients are needed to make thyroid hormones?
iodine, tyrosine, selenium, zinc
What nutrients are needed to make dopamine?
tyrosine, iron, B1, B3, B6
What vitamin is needed to turn serotonin into melatonin?
B6
What ion is used at synaptic junctions?
Ca2+
What vitamin is needed for myelination of nerves?
B12
Give an example of a hot and a cold condition?
hot - fever, inflammation
cold - fatigue and pallor
Which herbs are energetically hot?
ginger, garlic, rosemary, thyme, cayenne
What herbs are good for constipation?
marshmallow, aloe vera
What is the term for digestive fire in ayurveda?
Agni - highest in the mornings
What is the ayurvedic term for txins?
Ama
What herbs are said to reduce Ama?
coriander, fennel, cumin, cardamom, fenugreek
What dietary practices can reduce ama?
eat 3 hours before sleeping, eat slowly, 4-6 hours between meals, not eating if not hungry, exercise, avoiding cold water and ice
What is the ‘spleen’ in TCM?
a functional organ that encompasses all aspects of digestion and absorption of foods. It likes warm and wet foods.
What organ is from 5-7am in the TCM clock?
Large intestine - avoid caffeine
What organ is from 7-9am in the TCM clock?
stomach - eat something warm and hydrating
What organ is from 11-1 on the TCM clock?
Heart
What organ is from 3-5pm on the TCM clock?
Bladder - drink herbal teas
What organ is from 5-7pm on the TCM clock?
Kidneys
What organs correspond to different parts of the tongue?
root: lower abdomen
centre: stomach and spleen
sides: liver and gallbladder
tip: heart and lungs
What conditions can cause tongue changes?
candida, SIBO, IBD, IBS
What can a deep central crack in the tongue indicate?
acid reflux, ulcers
What can spoon-shaped nails indicate?
iron or zinc deficiency
What do pale nails indicate?
anaemia
What do brittle nails indicate?
mineral deficiency, low stomach acid
What do white spots on the tongue indicate?
zinc or vitamin A deficiency
What do vertical lines on the tongue indicate?
malabsorption of nutrients
What does acne around the chin indicate?
hormonal imbalance
What does a rash over the cheek indicate?
Stomach dysfunction
What does acne on the forehead indicate?
bladder or intestinal dysfunction
What do blue eyes mean in iridology?
sensitivity, poor absorption
What do hazel eyes mean iniridology?
digestive sluggishness - constipation, enzyme deficiency
What do dark brown eyes mean in iridology?
poor nourishment, diabetes mellitus, high cholesterol
What can oily hair indicate?
excess body acidity
What herb can be used for hair loss?
nettle - b vitamins, zinc, iron and protein helps too
What can a dry, itchy scalp indicate?
lack of essential fatty acids
What do temple headaches mean in TCM?
liver and gallbladder issues
What do forehead headaches mean in TCM?
Stomach
What characteristics are associated with the heat quality?
digestion, hormones, mental creativity, courage
What characteristics are associated with the cold quality?
body structure, stability, firm tissues, resilience and reliability
What characteristics are associated with the dry quality?
nerve impulses, mental speed, agility, adaptability
What characteristics are associated with moisture?
bodily fluids, mucous membranes, love, contentment
What energetic type is gluten and milk?
Damp
What does astringent mean?
has a binding and toning effect on tissues
What conditions are dry?
osteoarthritis, dry skin, dry cough, constipation, anxiety, tremors, bloating,
What conditions have excess moisture (damp)?
obesity, oedema, hayfever, cysts, candida, phlegm, wet cough, weeping skin lesions
What are the characteristics if someone is too dry or too damp?
dry: fearful and worried
damp: greedy and sentimental
What foods are yin?
cold foods, fruits, leaves, veg, stews, yoghurt, slow cooked foods
What foods are yang?
warm foods, meats, spices, herbal teas
What energetics are dominant in childhood?
wet
What energetics are dominant in teenagers?
heat
What energetics are dominant in older age?
Dryness then cold
What foods are good in spring? (moist season)
light, crunchy, dry foods, nettle and cleavers
What foods are good in summer? (heat season)
berries, fruit and veg
(avoid, red meats, oily foods, stimulants)
What foods are good in autumn? (dry season)
warm hearty stews, root veg, high water content fruits and veg, liquorice, herbal teas
(avoid dry foods)
What foods are good in winter? (cold season)
warm, cooked, spiced foods, cruciferous vegetables
What are the three aspects of food energetics?
direction, flavour, organ affinity
Which foods are descending?
Cooling foods - like fruits, veg and root veg, as well as bitter foods
Which foods are centring?
moist foods, steamed foods, round-shaped foods
What foods expel out to the exterior?
hot spicy foods, pepper, ginger, chilli
What foods are consolidating?
(affinity with the kidneys/adrenal glands)
roasting veg and meats
nuts and seeds, bone broth, fermented foods
What foods are ascending?
Warming, spicy foods
What are the five food flavours and their organs?
bitter - heart
sweet - spleen (digestive system)
sour - liver
pungent (spicy) - lungs
salty - kidneys (and adrenals)
