scienceofprevention Day 7 https://is-tracking-link-api-prod.appspot.com/api/v1/click/6624671138578432/5075654499893248 Host: David Perlmutter, MD, Board-Certified Neurologist & #1 NYT Bestselling Author EPISODE 7 OCTOBER 15: The Gut-Brain Connection - description of many common health misconceptions that can be damaging to the gut, and describe the steps you can take to help rebuild and protect your microbiome. ================ in this episode: - How to nurture the microbiome using food, probiotics, and prebiotics - What it means to have a leaky gut and how this impacts the brain - The importance of fiber in the diet, and how inflammation is linked to the gut - key recommendations on how the right diet and other lifestyle choices is critical to cultivating a robust and healthy microbiome that will lead to optimizing brain function and resisting disease ================ microbe: a tiny organism invisible to the human eye, most abundant life form on earth, most have only 1 cell - includes bacteria, virus, artee, yeast, fungi, parasites - majority of microbes in body are bacteria - several million genes in the microbiome vs the 20,000 human genes - microbiome is the collection of all the microbes in your body - - specifically it resally refers to the DNA of those microbes - - - there is 1,000 times more types of DNA from bacteria in your body than there is DNA that belongs to you - - 90% of everything circulating in your body are not produced by your own cells, they are produced by the microbes most of whom are in your gut - food we eat nurture the bacteria - - poor diet, antibiotics & other medications threaten the health of the microbacteria - - gut bacteria like to eat probiotic fiber - dangers of genetically modified foods that pave the way for the toxin glyphosate to enter our food chain - the relationship btwn stress & the mirobiome is bi-directional - - the mb impacts the way your body responds to stress, stress impacts the mb - - - and may selet out various types of microbes depending on the type of stress - - - stress alters the motility of the gut - - - stress may deplete certain types of bact. - - hi sugar, low fiber, hi fat diet - - - if you get most of your calories from refined carbs then auomatically they are devoid of the fiber that comes from complex carbs - - we've taken all the fiber out of comple carbs - - - we prefer white rice, potatoes, things w/as little fiber as possible - - - food supply has shown a increase in refined carbs and a decress in fiber containting - sleep: the normal pattern of sleep depends on the mb - - it's the interaction between the mb, the imune system and the adrenal glands that creates the architecture to sleep - - - early sleep, aka beauty sleep is very deep and restful - - - late sleep is full of dreaming - - - if you're not sleeping then lack of sleep begins to impat imune fcn - a diet high in refined carbs, or chronic stress, exposure to antibiotics create changes in the microbiome which may be linked to alz, coronary artery disease, diabedes, depression, cancer - one of most importan role of microbiome in the gut is its role in metabolism - - changes in the gut bacteria translate to a signifiantly inreased risk for elavation of blood sugar which increases risk for alz - gut bacteria keep inflamation in check (alz is an inflamatory disorder) - leaky gut causes infl - - when lining breaks down the poop & food particals leak out of the intestines and into your internals, your imune system creates a massive infl response which effects everything, including your brain - how the microbiome may contribute to alz - - 1. the effect on glycemic response - - - alz is associated w/elevation of blood sugar - - - the glycemic response, blood sugar response is influenced by microbes in your gut - - 2. there are certain bacteria that produce enzymes or or fragments of proteins clled peptides that contribute to the kind of pathology that is seen in the brains of people w/alz - - - the enzymes & peptides travel thru the nervous system to the brain - microbiome & risk for alz - - the gut's immune system: gastrointestinal lymphoid tissue - - over 50% of our antibodies are produced in the gut immune system - - so brain's immune system is linked to the gut's immune system whici is linked to our lifestyle 18:33 - bacteria can be of 3 families - - 1. symbiotic (friendly) (vitimins & amino acids) - - 2. commensals - dont do harm, dont do good, just take up space - - 3. parasitic (small %age) can induce injury to our immune system - - in 1 gram of stool there are more bacteria than there are stars in the known universe - - in a healty biome 99% are symbiotic or commensals, , less than 1% are parasitic - - if parasitic bacteria flurish and produce toxic secondary products which affect the immune system and are direct neuro toxins 19:58 - - - this helps doctors understand why people who have glutin problems get eaarly dementia - elevation of blood sugar & increasing infl are related to incrteased risk for alz - - these two things can be improved when we do what is necessary to improce gut bacteria - - - and this is important for the health of yuour brain - how to nurture a healthy microbiome - - probiotic is a benefical microbe - - prebiotic is food for probiotic; whatever microbes can metabolize and use for their on energy requiraments, e.g., plant based fiber - - prebiotics are a type of fiber that feed the probiotics, i.e., they feed the good bacteria in the gut - - - found in Jerusulem artichokes an anglelin - - ancient diets: unrefined food, multiple plant sources - - refined and junk foods disturb the gut microbiome, increase infl, etc - gut needs bio diversity - - avoid thos foods that provoke infl in gut: diet hi in fat & sugar, void of fiber - causes leakey gut, ifnl in gut, deminishes the diversity of microbiotic species, and, bio diversity is impt for health - - need to feed gut well: high plant fiber, fruits, vegetables, nuts, seeds, whole grains (if you eat grains, not refined grains), legumes, foods rich in anti-infl nutrients (asparagus, broccoli, brusl spr, avacados, spinich, green beans, bean sprouts, zuccini, kale), omega-3 fats (found in flax seeds, chia seeds, cold water oily fish like salmon)... those are all anti-infl & nurish gut - - br careful about exposure to substances that desimate the microbiome, food s/b organic whenever possible - - - if you injest herbasides from non-organic plants or eat or drink milk from animals fed anti-biotics... bad bad bad - exercise has a beneficial effect on the mb - - cardio respitory fitness & gut microbes; aerobic exerc. has a positive impact - - - produces substances that enhance exerise performance and help the lining of the gut - good stress mgmt has an impact actionable steps to nurture a healthy mb - eat probiotic foods (probiotic foods are fermented foods), e.g., yogurt, kombucha, souerkrout, kimchi and any kind of fermented veg - eat prebiotic foods (or fibrous foods) that good bacteria love, e.g., asparagus, garlic, onions, leeks, jerusalem artichokes, dandelion greens, Meican yam (jicama) - eat a diet low in refined sugar and processed carbs - avoid consuming pesticides & herbicides by coosing Non-GMO organis coods whenever possible - exercise regularly - get 7 to 9 hours of high quality sleep each night - practice reducing stress - if you choose to eat meat make sure it's organic and grass-fex so that iw was raised w/o the use of ontibiotics KF!