494 Nitrates and Mania [22 Oct 2018]

A connection between nitrates in processed meats and mania has been accidentally discovered. Mania is a psychiatric disorder associated with hyperactivity, euphoria and insomnia. The link appears to be the effect of nitrates on gut bacteria.

I have previously written about the connections between gut bacteria and brain function [#320 Our Gut Microbiome & Our Brain; #422 The Brain-Gut Axis; #425 Autism and Gut Bacteria].

The nitrate connection was discovered in a study by Johns Hopkins published this July in Molecular Psychiatry. The study of more than 1000 people found that those hospitalized for an episode of mania were 3.5 times more likely to have eaten nitrate-cured meats prior to hospitalization. This finding was statistically significant. No association with other foods or other psychiatric disorders were found.

Animal studies were conducted to follow up on this association. Rats fed the equivalent of a human eating a wiener or one stick of beef jerky daily developed hyperactivity and sleep disorders within two weeks. The control group, fed the same food but nitrate free exhibited normal behavior. Differences were found in the bacteria living in their intestines, and in molecular pathways known to be implicated in bipolar disorder. It would appear that the nitrates change the gut microbiome which affects brain function triggering mania in susceptible individuals.

The same research group had published a study in 2017 with the finding that a probiotic supplement reduced the incidence of delusions and hallucinations in schizophrenic patients. They were also less likely to be rehospitalized following a manic episode. The study was too small to recommend it as a treatment just yet, but it does provide more evidence for the influence of the gut microbiome on mental health.

One of the researchers, Emily Severance, assistant professor of pediatrics at the Johns Hopkins University School of Medicine, wrote:

The mental health field is in desperate need of new treatments for psychiatric disorders… The tiny living organisms that make up the human microbiome and the overwhelming evidence for a gut-brain axis together represent a new frontier for schizophrenia research.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

444 Pain & Inflammation Protocol [30 Oct 2017]

A webinar by Philip Rouchotas ND of Bolton Naturopathic Clinic in Ontario described his treatment protocol for pain and inflammation. He also explained in some detail the rationale and science behind each item. Most of his patients with pain and inflammation have an autoimmune disease where the body produces antibodies which attacks its own tissues. And a common factor in most autoimmune disease is a hyperpermeable intestinal wall, also known as a “leaky gut”.

Here is a summary of his protocol:
• Eliminate dietary proteins that promote leaky gut and the autoimmune response. Gluten and gliadins from grains and casein from dairy are the most common culprits. Human studies show significant improvements with elimination diets for many autoimmune diseases. Because of the inconvenience, Dr. Rouchotas doesn’t recommend everyone eliminate grains and dairy, but anyone with an autoimmune disease is advised to do a trial even with negative allergy tests. He describes it as “the single most effective intervention for autoimmune disease I know”.
• Vitamin D acts as an immunomodulator, reducing the autoimmune process by increasing production of regulatory T cells (Tregs), while at the same time improving the immune system’s ability to fight infections [see #363 March 2016]
• Probiotics help restore a healthy gut microbiome, reducing the production of lipopolysaccharides (LPS) which cross the leaky gut inducing an autoimmune reaction
• Fish oil (at least 2,000 mg/day of EPA+DHA) replaces some of the arachidonic acid in the (COX) and (LOX) pathways, reducing production of pro-inflammatory prostaglandins and leukotrienes. A meta-analysis found that fish oil reduced joint pain, morning stiffness, and need for NSAIDS.
• Curcumin and Boswellia are the only herbals known to block both the COX and LOX pathways, thus providing double anti-inflammatory protection (Tylenol blocks only COX)
• Egg shell membrane (500mg /day) is another natural anti-inflammatory which has shown significant improvement in joint pain and stiffness after 1 or 2 months
• Glucosamine [see #63 March 2011] and chondroitin (1500 and 1200 mg/day) help rebuild cartilage in osteoarthritic joints [see #63 May 2010]
• Enzymes like bromelain and serrapeptase [see #442] taken between meals reduce inflammation

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

436 Natural Treatments for Sepsis [4 Sept 2017]

Sepsis is a potentially fatal inflammatory immune reaction to a bacterial infection in the blood. It can lead to multiple organ damage, failure, and ultimately death.

In developing countries sepsis is the leading cause of infant mortality, killing one million infants worldwide each year. Even in the USA, sepsis occurs in 1 million people annually, commonly acquired in a hospital, and mortality is close to 50%. Sepsis kills more Americans than breast cancer, colon cancer and AIDS combined. Fortunately two effective natural treatments have been recently discovered.

Feeding probiotics to healthy babies was found to dramatically reduce the risk of developing sepsis. A randomized controlled trial in rural India, where infant mortality from sepsis is common, was carried out with a strain of Lactobacillus plantarum. Cases of sepsis dropped from 9% to 5.4%, a 40% reduction. Other infections were reduced as well. The treatment worked so well the researchers stopped the study early so that all the infants could benefit. The treatment costs about $1.00 per baby.

In contrast to the $1 treatment, hospital treatments for sepsis cost Americans over $24 billion annually. But that could soon change. Dr Paul Marik of the Sentara Norfolk General Hospital in East Virginia discovered an inexpensive and effective treatment for sepsis – intravenous vitamin C. In a clinical study the vitamin C, combined with a cortisone drug and thiamine (a B vitamin), reduced mortality from 40% to 8.5% (and the few that died did so of their original condition, not sepsis).

Malik’s hospital has already made this vitamin C protocol the standard treatment for sepsis and many hospitals are following. A large scale field trial is underway to validate the findings, opening the door for more widespread adoption of the treatment. Since there are no other effective treatments and no negative side effects from this inexpensive protocol, there is really no good reason not to.

It is my hope that the proven success of intravenous vitamin C for sepsis will encourage researchers to take another look at its use in treating other infectious diseases like influenza, encephalitis and polio, and certain cancers, where intravenous vitamin C has shown great promise but remains controversial.

Sources
Mercola newsletter: Probiotics Offer Powerful Protection Against Sepsis in Infants 28 Aug 2017
NPR Report: Probiotic Bacteria Could Protect Newborns from Deadly Infections 16 August 2017
Dr Paul Marik's study in CHEST June 2017
Dr Paul Marik lecture "CCR17 for Sepsis" (34 minutes) - fairly technical, aimed at medical scientist audience but contains useful info
NPR Report "Doctor Turns Up Possible Treatment for Deadly Sepsis" 23 March 2017

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner

432 What Lectins Do [7 August 2017]

Lectins are proteins in plants designed to protect them from being eaten. Gluten is the best known lectin, but there are hundreds of them found in most plants, including many that we humans use for food. Lectins are not broken down in digestion and only partially destroyed by cooking.

In #430 I explained how lectins cause leaky gut syndrome which leads to inflammation and auto-immune diseases. But that’s not all they do. Lectins also:

• bind to the epithelial cells in the lining of the gut and damage the microvilli where nutrient absorption occurs. This significantly interferes with the absorption of nutrients, especially protein, and can lead to loss of muscle mass.
• bind to the surface of beneficial bacteria in our gut, wiping them out while allowing pathogenic bacteria to proliferate
• interfere with the digestive enzymes in the gut preventing proper digestion of food
• bind to glycoproteins on the surface of cells throughout the body including joints, brain, liver, heart, kidneys; the immune system responds by attacking the organs and tissues affected leading to a variety of auto-immune diseases
• create hyper-sensitivity to foods leading to food allergies; people have found that after being on a low-lectin diet for a year or so their food allergies improve or disappear
• stimulate the release of histamine from mast cells causing an inflammatory response
• suppress the production of T and B lymphocytes reducing the immune system’s ability to protect us from foreign invaders
• cause blood cells to stick together destroying the blood cells and causing blood clots
• block the satiety hormone leptin, resulting in food cravings, over-eating, and obesity [see #327 Leptin Resistance]
• interfere with the body’s ability to regulate insulin and blood sugar levels.
• cause enlargement of the pancreas and atrophy of the thymus
• bind to neurons damaging the nervous system including eyesight
• interfere with the cell nucleus preventing normal reproduction of the cell and accelerating the aging process
• in summary, contribute to most of the chronic conditions that plague mankind!

Sources:
Gregory Barton, Cure Your Autoimmune and Inflammatory Disease, 2010
Evelyn Carmichael, The Essential Handbook to Lectin, 2017

Next week: who would most benefit from a low lectin diet.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

425 Autism and Gut Bacteria [19 June 2017]

Of all neurological conditions, autism, or autism spectrum disorder (ASD) as the family of related conditions is now called, has the strongest (and best studied) association with the gut microbiome. I’m reading a book called “Bugs, Bowels, and Behavior”, which despite its cute title is a collection of 15 fairly technical medical articles by various researchers published in 2013.

The findings they report show a strong correlation to digestive and particularly gut bacterial problems. Many of the articles propose that gut dysbiosis (unbalanced intestinal bacterial populations) is the root cause of the neurological and immunological symptoms observed in ASD. They report that children (and adults) with ASD are more likely to have:
• Gastrointestinal dysfunction (70%) – the severity of GI symptoms correlates with the severity of ASD symptoms
• Increased intestinal permeability – allowing poorly digested protein to enter the bloodstream where it triggers allergies and auto-immune reactions
• Deficiencies in disaccharide enzymes, especially lactase, in the duodenum – meaning they are unable to properly digest milk sugar and other carbohydrates
• Elevated bowel populations of Clostridia bacteria – a nasty family that includes C. difficile and the pathogens that cause tetanus and botulism; Vancomycin, an antibiotic effective in controlling Clostridia, temporarily improves ASD symptoms
• Very low levels of the antioxidant glutathione and its amino acid precursor cysteine, believed due to high populations of Desulfovibrio bacteria in the gut, resulting in high levels of oxidative stress and inflammation in neurons (nerve cells) throughout the body and brain, and making the children highly susceptible to mercury toxicity
• High levels of TNF-a, a marker for inflammation, in the blood, cerebrospinal fluid and brain tissue; a drug that blocks TNF-a reversed ASD symptoms

Furthermore, regressive autism frequently occurs following several rounds of antibiotics. Improvements in ASD symptoms have been noted in some cases using probiotics and fecal transplants [see #243]. A diet that supports healthy intestinal bacteria [see #424] would be critical to maintaining such improvements.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

424 Managing our Microbiome [12 June 2017]

Continuing the discussion of our gut microbiome, this week we’ll look at what we can do to improve it. Justin and Erica Sonnenburg devote a chapter of their 2015 book The Good Gut to this topic. They list 7 recommendations based on recent scientific research.

1. Get off to a good start. We start off sterile in our mother’s womb and get our first “inoculation” during the birth process (another reason to avoid unnecessary C-sections). Breast milk provides human milk oligosaccharides (HMOs), the optimum food for the infant’s healthy bacteria – unmatched in formula and another reason why breast is best.

2. Avoid unnecessary antibiotics. I touched on this last week. The more antibiotics kids are on early in life, the sicker they will be the rest of their life. That said, sometimes they are a necessity. My throat infection turned out to be caused by an infected tooth. I’m now on round three of antibiotics – I’ll worry about my colon bacteria later.

3. Play in the dirt. Kids that live on a farm, or have pets, or play in the (pesticide-free) garden, have a more diverse gut flora and are healthier.

4. Feed your microbes. Eat a wide variety of high fiber fruits and vegetables like whole grains, legumes and tubers. If this is a big change in your diet, you may want to introduce them gradually to avoid flatulence.

5. Limit saturated fat. Pathogens which cause inflammation (the “bad guys”) thrive on saturated animal fats while the good guys prefer plant based mono-unsaturated fats like olive oil and avocados.

6. Consume beneficial microbes. Fermented dairy foods like yogurt and kefir are great provided they are unpasteurized and unsweetened. Fermented vegetables like sauerkraut and some pickles are another source of beneficial microbes. Back in July 2015 [#326] I wrote about making your own fermented vegetables.

7. Use probiotic supplements. These contain large quantities of known beneficial varieties. We have a variety of probiotics in our store with strengths up to 100 billion. I’m using S. boulardii this week which is not affected by antibiotics [see #387, Sept 2016 ].

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

423 Pathogens and our Gut Flora [5 June 2017]

The last two weeks [#421, #422] we looked at how our gut microbiome affects our immune system and our brain, mood and memory. This week we’ll examine the interaction between pathogens and our gut flora.

Justin and Erica Sonnenburg devote a chapter of their 2015 book The Good Gut to gastroenteritis – the invasion of our gut by food borne pathogens (disease-causing microorganisms like Salmonella and C. diff.) causing inflammation of the gut and diarrhea. It’s a serious problem hospitalizing a million Americans each year.

Our gut’s reaction to pathogens is a good example of the brain-gut axis described last week. We aren’t conscious of the pathogens, but the autonomic nervous system is quickly informed and directs the digestive system to vomit the stomach contents out one end and hasten the exit of the intestinal contents out the other.

A healthy gut flora protects us from invading pathogens by out-competing them for space and food, and sometimes by producing chemicals that are toxic to them. Oral broad-spectrum antibiotics kill not only the targeted bacteria but also many of the beneficial species of gut flora, which makes us more susceptible to further infections. This is often not considered when an antibiotic prescription is made.

Last fall I developed a sore throat with tender lymph nodes in my neck. When several weeks of my usual cold remedies didn’t work I went to my doctor. He diagnosed a bacterial infection and wrote me a prescription for an antibiotic with no discussion of possible effects on my digestive system. I took the prescription for the required 7 or 8 days and it did clear the infection. When it recurred a few months later I went straight back for another prescription and was given a different antibiotic. This is standard practice to prevent pathogens from becoming resistant but it means that it killed off another group of beneficial species in my gut.

After the first round I didn’t notice any changes in my digestive system (which studies show is typical despite significant losses of numbers and diversity of the gut microbiome) but after the second I experienced cramping, gas and looser stools. I’m still working on reintroducing good bacteria. When my throat infection returned a third time, only a week or two after the second round of antibiotics, I treated it myself with topical application of essential oils and it was gone in 3 or 4 days.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

422 The Brain-Gut Axis [29 May 2017]

Last week we looked at how our gut microbiome affects our immune system. This week we’ll discuss how it affects our brain, mood and memory. I last wrote about this topic two years ago [#320]. The network of neurons and chemical pathways connecting the digestive tract and the central nervous system is called the Brain-Gut Axis.

The brain uses this axis to monitor the digestive tract for hunger, stress, and the presence of pathogens; and to control aspects of it, including transit speed, production of mucous lining the colon, and the secretion of stomach acid, bile and pancreatic enzymes. But the signaling goes both ways – the condition of the digestive tract, including the bacteria living in it, also influences the brain.

Justin and Erica Sonnenburg in their 2015 book The Good Gut devote a chapter to this connection and share findings from some of their animal experiments. Lab mice specially raised to have a bacteria-free gut lacked the caution that helps wild mice avoid predators, and scored lower in memory tests than mice with normal gut microbes. Other experiments showed that transplanting gut bacteria from anxious mice to calm mice increased their anxiety (and vice versa) along with measurable changes in their brain biochemistry.

One way that the gut bacteria influence the nervous system is by the chemicals they produce which get absorbed into the bloodstream. Some of these chemicals have a beneficial effect like the short chain fatty acids mentioned last week. An estimated 90% of our serotonin, the “feel-good” neurotransmitter, is produced in our gut with the help of certain bacteria. Other bacteria-produced chemicals are toxic and have undesirable effects. An example is EPS, which was found to be greatly elevated in mice with autistic-like behavior; the behavior improved when different bacteria were introduced which normalized the EPS levels.

Research holds the promise of modifying our microbiome in the treatment of not only inflammation related chronic diseases like MS and Inflammatory Bowel Disease (IBD), but also mood disorders like stress, anxiety, depression, and even neurological conditions like autism, ADHD, OCD, and schizophrenia. This is one field of research that I plan to keep an eye on. More next week.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

421 Fiber and Auto-Immune Disease [22 May 2017]

We’ve always known that dietary fiber is important for regular bowel movements. In a few previous articles [#140 November 2011 and #276 July 2014] I wrote about the benefits of soluble and insoluble fiber to balance blood sugar and maintain a healthy weight. Now scientists have discovered a link between dietary fiber, our immune system, and auto-immune diseases. How does that work?

Rhonda Patrick, in December 2015, interviewed Drs. Justin & Erica Sonnenburg who run a lab at Stanford University looking at “the profound impact gut bacteria has on our entire body” (Justin). They found that dietary fiber is essential for a healthy microbiome, described as “an incredibly complex and dynamic ecosystem of microbes” (Erica). In this 40 minute interview (which I encourage you to watch for yourself) Drs. Sonnenburg describe the connections between gut bacteria and our body's immune system.

The average American eats 10-15 grams of fiber daily, short of the government recommended 30-35g, and far short of the 100-150g consumed by traditional hunter-gatherer populations (who have a much greater diversity in their gut microbiomes and a significantly lower incidence of auto-immune disease).

The microbes in the colon rely on complex carbohydrates (fiber) for food, metabolizing it into short chain fatty acids (SCFAs) and other beneficial compounds. These SCFAs then feed the epithelial cells of the colon wall. SCFAs also increase the T regulatory cells which have an anti-inflammatory effect, calming the immune system. When fiber is lacking, the microbes attack the mucus lining of the colon and in turn are attacked by the immune cells in the intestinal wall, creating an inflammatory effect. Without adequate T regulatory cells, this can lead to auto-immune conditions like allergies, inflammatory bowel disease, rheumatoid arthritis and MS.

Many of these auto-immune diseases have previously been linked to gut microbiome disruptions – this provides a likely explanation. Taking this further, heart disease, metabolic disorders, some cancers, and even aging are all increased by inflammation so could also be reduced with a healthy gut microbiome.

So how to improve our gut microbiome? Feed them a variety of complex carbs from fruit, vegetables, whole grains, and legumes. The more types of fiber, the more diverse the bacterial populations they will support; fiber supplements often have only one or two sources. Use probiotic supplements and foods (like yogurt, sauerkraut and fermented vegetables) to help repopulate the gut following a round of antibiotics or whenever you suspect it needs a boost.

For more information on this topic, see the Sonnenburgs' book The Good Gut - Taking Control of Your Weight, Your Mood and Your Long-term Health or visit their Facebook page.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

404 Vitamin D News [23 Jan 2017]

The days are slowly getting longer but we are still months away from even beginning to get any vitamin D from sunlight which will start mid-April. This week I will share several news items about this critical vitamin.

A large multi-ethnic cohort study published in Molecular Psychiatry found that maternal vitamin D deficiency (less than 25 nmol/L) during pregnancy was associated with a 3.8 times higher rate of autism-related traits in the children at 6 years of age. Other studies have shown vitamin D deficiency to nearly double the risk of premature birth.

An animal study published in Frontiers in Physiology suggests that vitamin D could play a role in preventing Metabolic Syndrome by modulating gut microbiota. Previous studies have shown an association between D deficiency and obesity, insulin resistance and non-alcoholic fatty liver disease (NAFLD), all part of Metabolic Syndrome. Mice fed a high fat, low D diet developed unhealthy gut flora, glucose intolerance, insulin resistance, NAFLD, and elevated levels of inflammatory markers compared to the high fat, adequate D diet group.

In a randomized clinical trial, relapse rates for Crohn’s Disease patients were 33% for those receiving 10,000 IU vitamin D and 69% for those taking 1,000 IU. This strongly suggests that Crohn’s sufferers do better with higher D levels.

In a randomized controlled trial published in the journal Medicine, 120 adults with fatigue and vitamin deficiency (less than 50 nmol/L) received either a single dose of 100,000 IU vitamin D or placebo. The vitamin D group reported more significant improvement of fatigue than the placebo group.

Finally, William Grant of the Vitamin D Council calculated the benefits of raising the vitamin D levels of all Canadians to at least 100nmol/L. Levels currently vary with age and season but average 61 nmol/L with 92% (summer) and 96% (winter) below the target level. Based on published studies, Grant estimated reductions in incidences of cancer, cardiovascular disease, dementia, diabetes, MS, respiratory infections and musculoskeletal disorders. He then calculated a reduction in annual premature deaths of 23,000 and a saving of $12 billion per year. New evidence of stronger effects of D on the risk of Alzheimer’s and clinical depression would push these numbers even higher. What are we waiting for??

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

387 Boulardii – the Probiotic Yeast [19 Sept 2016]

There is one probiotic that is not a beneficial bacteria – it’s a beneficial yeast. Saccharomyces boulardii is not related to the pathogenic yeast Candida albicans. Because it is a yeast and not a bacteria, boulardii has many special benefits.

First, it is not affected by antibiotics so can be used to maintain beneficial bowel flora while taking antibiotics (which affect only bacteria). It is however affected by antifungal drugs so should be taken a few hours away from such medications.

Boulardii has proven effective in preventing antibiotic-associated diarrhea. It also helps control more serious acute or persistent diarrhea and diarrhea in children.
Boulardii has been shown helpful in the treatment, and especially prevention, of Traveler’s Diarrhea, which is caused by unfamiliar “bugs” in the water. Boulardii keeps fairly well at room temperature so makes the ideal travel probiotic. Start a week before you leave on a holiday and then take the bottle with you.

Boulardii is proving to be an important adjunct in treating Clostridium difficile (commonly known as C-diff), a common, highly contagious, and difficult to treat bacterial infection. Taking boulardii along with the antibiotic treatment significantly reduces the rate of recurrence of C. difficile infection. Boulardii produces an enzyme which breaks down C. difficile toxin A, stimulates antibody production against toxin A, and inhibits adhesion of C. diff to the intestinal walls.

Another difficult to treat infection that boulardii is proving helpful with is Helicobacter pylori, the bacteria recently found to cause peptic ulcers. Taken with the antibiotic treatment, boulardii increases the rate of recovery and also helps prevent diarrhea, a common side effect of the antibiotic treatment.

Caution – severe diarrhea is potentially serious and requires medical aid. Boulardii and other probiotics seem to work best in conjunction with the appropriate antibiotic treatment, but in mild cases may be effective on their own.

In summary, supplementing with Saccharomyces boulardii could help prevent and treat diarrhea caused by antibiotic treatment, and prove helpful along with antibiotics for serious infections like C. diff and H. pylori. Boulardii has also been used for a variety of bowel conditions involving dysbiosis like IBS, IBD, Crohn’s disease, and colitis.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

368 Irritable Bowel Syndrome [2 May 2016]

April was IBS Awareness Month, a topic I have been neglecting for a while. Better late than never!

Irritable Bowel Syndrome (IBS) is a chronic disorder of the colon (large intestine). Symptoms include abdominal pain, bloating, gas, diarrhea and constipation. Inflammatory Bowel Disease (IBD) such as Ulcerative Colitis and Crohn’s Disease involves inflammation and is more serious (which I will discuss another time).

There are many possible causes of IBS. A GI tract infection (“food poisoning”) can trigger IBS. Severe stress can also trigger it or make it worse. Antibiotics can kill off the good gut bacteria allowing pathogens (including the yeast Candida albicans) to flourish.

There are several key components to dealing with IBS.
• Reduce stress.
• Temporarily avoid foods to which you may have a sensitivity – dairy, cereal grains, and caffeine.
• Chew your food thoroughly and take digestive enzymes.
• Reduce sugar, fatty foods and processed meats. Temporarily eliminate cruciferous vegetables and onions and garlic which are high in sulfur and could trigger IBS.
• Take a good multi-strain probiotic. Eat cultured vegetables like sauerkraut and kimchi. Better yet make your own (see #326).
• Add fiber to improve elimination and feed the beneficial intestinal flora.
• Ensure you are drinking enough water.
• Give your gut a treat with soothing herbs like marshmallow root, slippery elm, fenugreek, skullcap, peppermint and fennel.
• Supplement with the amino acid L-Glutamine and the monosaccharide N-Acetyl-D-Glucosamine (NAG), both needed for healing the gut lining.

I have several formulas developed specifically for helping with IBS. A shelf-stable probiotic with L-glutamine is a convenient way to get both those nutrients. Another company has several supplement formulas for IBS – a combination of 26 herbs to soothe and support the colon; a formula with glutamine, NAG, and a few more herbs, to help the colon heal; and a line of high potency probiotics.

These tips and supplements should go far in relieving the symptoms of IBS and healing the gut.

Sources
Wikipedia IBS
Wikipedia NAG
Mayo Clinic IBS Definition
Naka ProPB7
Renew Life: IBS Tips
Renew Life IntestiNew
Renew Life Intestinal Bowel Support
Watson, Brenda ND, 2002, Renew Your Life – Improved Digestion and Detoxification

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

326 Fermenting Vegetables [6 July 2015]

As a young child I remember my mother making sauerkraut in a 5 gallon crock in a corner of the kitchen. She probably did so as a way to preserve cabbage for winter use, not realizing the health benefits from the bacteria used in the fermentation process.

I recently found a recipe online for fermenting not just cabbage but many other vegetables. And a special starter culture with bacterial species that produce vitamin K2 – an essential vitamin for preventing (and reversing!) both osteoporosis and atherosclerosis (hardening of the arteries).

Why make and eat fermented vegetables? They’re loaded with probiotics – the good bacteria of which we are only now beginning to learn all the benefits. One small serving of fermented vegetables contains more good bacteria (about 10 trillion) than an entire bottle of high potency probiotics (and for a fraction of the price!). The vitamin K2 content (approx 500mcg per serving) is an added benefit. So one serving of this food can replace two expensive yet essential supplements.

There are four basic steps to producing your own fermented vegetables.
1. Select, clean, and shred the vegetables: cabbage, carrots, sweet potato, yellow beets, apple, bell pepper, parsley, cilantro, ginger root and garlic.
2. Juice celery to make the “brine” (salt is optional). Use 1 part juice to 10 parts vegetables. Stir in a small amount of the starter culture to the celery juice. Pour the brine/starter solution over the shredded vegetables and mix well.
3. Pack the mixture into glass jars (avoid plastic and metal containers) and tamp firmly to remove any air pockets. The brine should cover the vegetables. Top with a piece of cabbage leaf. Screw lid on loosely, allowing gases to escape.
4. Allow the jars to sit for 4 days to a week at room temperature. When ready, refrigerate but don’t freeze. It will keep for several months.

Introduce the vegetables gradually into your diet, working up to ¼ to ½ cup servings as your digestive system tolerates it. It has the feel and consistency of coleslaw and, I expect, should taste somewhat like sauerkraut.

I have ordered some of the K2 starter culture and we will try our hand at making fermented vegetables over the summer. I’ll let you know next fall how it turns out. Anyone care to join us on this adventure? A jar of starter culture goes a long way.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

322 The Gut Microbiome Diet [8 June 2015]

Two weeks ago (#320) I discussed how our gut microbiome (the bacteria in our intestines) affects our brain health, specifically mood disorders like depression; diabetes and obesity; and neurological disorders like autism, ADHD, Parkinson’s, MS and Alzheimer’s. I ended by hinting that changing our diets can quickly change our gut microbiome and reduce the risk of these conditions.

How can we best do this?

1. First, avoid unnecessary antibiotics.

2. Restrict sugar, especially fructose, which promotes dysbiosis (growth of unhealthy bacteria).

3. Replace processed foods with whole raw foods wherever possible.

4. Add probiotic foods to your diet – fermented vegetables, sauerkraut, kimchi, kefir, yogurt, and kombucha tea. These must be unpasteurized and preferably home-grown. I’m looking for sources of starter cultures for these foods – can anyone help me out here?

5. Eat plenty of prebiotic foods which provide fiber for the good bacteria to thrive on. Whole, raw vegetables are best, as cooking destroys some of the fiber. Good sources are:
• Jicama, chicory root and Jerusalem artichoke contain inulin, an excellent prebiotic fiber
• dandelion greens, asparagus
• cooked yams, sweet potatoes, potato skins
• root veggies (may be cooked): carrots, turnips, parsnips
• raw onions, leeks, garlic
• cooked legumes: beans, peas, lentils, chick peas
• raw or cooked cabbage, broccoli and cauliflower
• avocado, apples, and bananas
• wheat bran, soaked or cooked whole wheat.

If you make a good effort to make some of these changes, you should notice an improvement in your digestive (and mental) health within a few weeks. Caution – some of these changes, like introducing more legumes and cabbage, need to be made gradually.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

320 Our Gut Microbiome & Our Brain [25 May 2015]

Last fall (#287 & #288) I discussed how our gut microbiome (the bacteria in our intestines) affect our health in many ways, and how it in turn is affected by our diet and lifestyle choices.

In his new 2015 book Brain Maker, the Power of Gut Microbes to Heal and Protect your Brain – For Life, neurologist Dr. David Perlmutter expands on this idea with new research into the relationship between our microbiome and our brain health. The book discusses the gut microbiome’s effect on: inflammation; mood disorders like depression; diabetes and obesity; and neurological disorders like autism, ADHD, Parkinson’s, MS and Alzheimer’s.

These bacteria living in our digestive tract make up 99% of the DNA in our bodies, and affect our health in several ways:
• manufacture neurochemicals like dopamine and serotonin, and vitamins like B12;
• maintain the integrity of the gut lining preventing “leaky gut syndrome”; and
• control switches that can turn our own genes on or off.

Leaky gut and inflammation seems to be the keys to the common brain disorders mentioned above. Gut permeability can be measured by measuring levels of lipopolysaccharide (LPS) antibodies – higher blood levels indicate a leaky gut. Strong correlations have been found between LPS levels and many of these chronic disorders, including diabetes. Correlation of course doesn’t necessarily mean causation, but Dr. Perlmutter made some interesting observations after correcting gut flora with fecal transplants (see #243) in a few case studies: Carlos, a 43 year old man with MS who could barely walk with two canes, could now walk unaided; and Jason, a 10 year old boy with severe autism showed remarkable improvements.

While our own DNA has changed little in thousands of years, we can change the 99% of the DNA in our bodies that are found in the gut microbiome in a matter of days – and in so doing significantly reduce our risk for these neurological conditions – simply by changing our diets. More about this in a future article.

Sources: Dr. Perlmutter interview (1 hour)

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

288 Our Gut Garden [6 Oct 2014]

This week I will continue featuring a lecture by gastroenterologist Dr. Robynne Chutkan about our microbiome – particularly the bacteria which live in our digestive tract, which she calls our “gut garden”.

The discovery of penicillin by Alexander Fleming in 1928 ushered in the age of antibiotics. Infectious diseases that were often fatal before then could now be quickly and easily cured. Now, nearly 100 years later, we are threatened with losing much of that advantage through over-use of antibiotics. One estimate claimed 20 to 50% of antibiotic use was inappropriate for the condition being treated. The proliferation of antibiotic-resistant “super bugs” is a growing concern among medical researchers. A lesser-known danger is the damage to our microbiome, particularly the gut bacteria, causing an unhealthy change called dysbiosis.

Dysbiosis is being linked to many different health problems: inflammatory bowel disease like colitis and Crohn’s; diabetes and obesity; auto-immune diseases like rheumatoid arthritis, lupus, MS and fibromyalgia; and even neurological conditions like schizophrenia, depression, anxiety and bipolar disorder. The microbiome also plays an important role in our immune system.

Babies born by C-section (27% in Canada) miss out on their first “inoculation” of beneficial bacteria from the birth canal. The benefits of vaginal birth last well beyond infancy in improved health and immunity – lower rates of asthma, allergy and other inflammation. Multiple rounds of antibiotics routinely given to children add to the problem.

Chutkan poses the question “What should we be feeding our gut garden in order to optimize our microbiome to keep us healthy?” And answers it with a quote by Michael Pollan: “Eat Food. Not Too Much. Mostly Plants.” She also advocates judicious use of drugs – not just antibiotics but other drugs like steroids, hormones and NSAIDs which also contribute to dysbiosis. And she warns against our obsession with sanitation – we shouldn’t be afraid of a little dirt! In short “Live dirty, eat clean!”

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

287 Diet & Our Microbiome [29 Sept 2014]

A lecture by gastroenterologist Dr. Robynne Chutkan on MindBodyGreen.com described the inter-relationship between what we eat and our gut flora. I have previously written about antibiotic overuse and its unintended impact on our microbiome [#281 18 August 2014].

Our microbiome – the bacteria, viruses, fungi and protozoa that live in or on the human body – is composed of some 10,000 species totaling 10 trillion cells (10 times more than our body cells). We are finally realizing that the majority of these species are not only beneficial but essential for our health. Besides keeping pathogens (disease causing microbes) in check, they aid in the digestion of, and processing of nutrients from, our food.

Chutkan refers to several recent studies which clearly show how our diet affects our microbiome.

A 2009 study from Australia discovered that plant fiber is converted by bacteria in the gut to short chain fatty acids which are known to alleviate colitis and may explain how changes in diet improves symptoms of asthma, rheumatoid arthritis, and other inflammatory diseases.

A 2010 study by Dr Paolo Lionetti compared the fecal microbes of children from Florence Italy eating a typical sugar & fat-laden western diet with those of children from a rural East African village with a mostly plant-based fiber-rich diet. The African children had bacteria that promoted leanness and the production of anti-inflammatory short chain fatty acids, while the Italian kids had more species associated with diarrhea, allergies and obesity.

A 2013 Harvard study found that bacteria in the gut changed quickly, beginning the first day, when the subjects were switched from an animal-based to a plant-based diet (and vice-versa). Not only do the species of bacteria change but different genes were switched on or off, all of which affect our health.

Chutkan then describes how our microbiome also affects our diet. From the same food, gut bacteria in obese mice extract fewer nutrients but more calories than the bacteria in lean mice. This explains why, even on a healthy diet, people who are overweight can gain more weight and still be deficient in certain nutrients. Life just isn’t fair!

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

286 Maybe it’s not Gluten [22 Sept 2014]

We all know someone with gluten sensitivity (or have it ourselves) but it wasn’t that long ago that this condition was rare or at least not well recognized. Why the sudden increase? Aicacia Young, a registered dietitian writing for the MindBodyGreen e-newsletter asks if gluten is really the culprit and proposes two possible alternatives.

It is known that people with non-celiac gluten sensitivity (NCGS) improve on a gluten free diet. A double-blind crossover study in 2013 tested 37 adults with NCGS to determine if gluten was in fact the culprit. The participants were placed on three different diets: low gluten, high gluten, or whey (as a control). The diets didn’t make a significant difference in their digestive symptoms and fatigue – they were about the same with all three. Interestingly though, when they were put on a special diet in preparation for the study, all 37 improved significantly. This special diet is low in fermentable, oligo-, di-, monosaccharides and polyols called FODMAPS. A low FODMAPS diet eliminates: dairy, wheat, apples, pears, watermelon, garlic, onions, legumes, avocados, honey and sugar alcohols. Young suggests that while gluten-free diets, which eliminate wheat, will reduce some of the symptoms of NCGS, temporarily going on a low FODMAPS diet could do even more.

The other possible cause of symptoms attributed to gluten is the herbicide glyphosate. I have previously discussed [#265 April 28, 2014] how glyphosate accumulates in our food crops and appears in human tissue in North America where it wreaks havoc with our gut flora. The resulting dysbiosis leads to intestinal permeability (aka leaky gut) which is linked to inflammation and food allergies. Even though “Roundup-ready” wheat has not been approved for production, glyphosate is used on some wheat fields as a desiccant so wheat can still have traces. Other crops sprayed with glyphosate would be canola, soybeans, corn and sugar beets. Shopping organic for these foods or avoiding them altogether (and replenishing your gut biome with probiotics) should reduce symptoms caused by glyphosate.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

281 Disappearing Microbiota [18 August 2014]

I have written several columns on the many problems associated with dysbiosis (an unhealthy balance of bacteria in the digestive tract) and the benefits of probiotics.
• The obvious problems include digestive disorders like gas, bloating, constipation, and diarrhea [03].
• Upper respiratory infections like thrush, “strep throat”, sinus and ear infections can be prevented by introducing a particular strain of S. salivarius to the mouth [72].
• Infection by a bacterium H. pylori causes stomach ulcers [221].
• Dysbiosis can cause Inflammatory Bowel Disease (IBS) like colitis and Crohn’s which can lead to leaky gut syndrome and food allergies.
• Our immune system [78, 173] is affected by dysbiosis, causing autoimmune conditions like eczema, asthma and rheumatoid arthritis.
• The work of Dr Natasha Campbell-McBride [147, 172] links unhealthy gut bacteria to neurological and psychiatric disorders ranging from ADHD and autism to schizophrenia.
• Dysbiosis can even prevent weight loss.

Now microbiologist Martin Blaser takes this even further in his 2014 book Missing Microbes: How the Overuse of Antibiotics is Fueling Our Modern Plagues. Modern scientific study of the human microbiome – the thousands of species of bacteria that coexist in or on our bodies – is revealing how critical it is for our health. Blaser writes

“The microbes that constitute your microbiome … play a critical role in your immunity as well as your ability to combat disease. In short, it is your microbiome that keeps you healthy.”

He then makes a convincing case that loss of many of these species is responsible for the recent worldwide proliferation of the “modern plagues” of obesity, childhood diabetes, asthma, hay fever, food allergies, esophageal reflux, certain cancers, celiac disease, Crohn’s disease, ulcerative colitis, autism, eczema, and others.

Blaser believes that the loss of diversity within the human microbiome is an even more serious problem than the antibiotic-resistant super bugs. He calls the problem the “disappearing microbiota” and warns of a coming “antibiotic winter” if the problem isn’t addressed.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

278 Could Probiotics Make You Sick? [28 July 2014]

Probiotics are beneficial micro-organisms taken as a supplement for healthy digestion and many other health benefits, especially following a course of antibiotics (see my posts #78, 172, 173 & 243). But in rare situations probiotics can cause an illness called D-lactate acidosis.

Lactic acid (lactate) is produced by lactobacillus and other types of bacteria in our intestines. There are two forms of lactic acid: L-lactate and D-lactate. Certain bacteria in probiotics like L. acidophilus produce more D-lactate than others. Some people – especially those who have bowel disease or had bowel surgery (short bowel syndrome) – have an impaired ability to metabolize the D-lactate form, resulting in lactic acidosis. D-lactose intolerance is associated with carbohydrate intolerance and leaky gut syndrome.

D-lactate acidosis can also be caused by antibiotics. L Acidophilus is relatively resistant to common antibiotics so may proliferate post treatment.

D-lactic acidosis affects the central nervous system causing symptoms including:
• Weakness and fatigue
• Inability to concentrate
• Agitation, irritability, hostility
• Headache, teeth grinding, involuntary eye movement
• Slurred speech
• Impaired motor coordination, gait disturbance
• Nausea, vomiting & diarrhea

There is a lab test for blood levels of lactic acid to aid in diagnosing this condition. Ironically one treatment is antibiotics. A low carbohydrate diet also helps. Probiotics without L. acidophilus may be helpful if tolerated.

My purpose in sharing this information is not to scare anyone from using probiotics. They are beneficial for almost everyone and essential for many. But should you experience a severe reaction after taking a probiotic, don’t just assume it’s a temporary “die off” reaction from toxins released by dying harmful bacteria. You could be one of the very rare “lucky” people with impaired D-lactate metabolism that require a low carb diet and a special L. acidophilus-free probiotic.