Dr Dingle's Blog
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Another reason to add some of the cabbage family to your daily diet, preferably raw is because of their gut healing properties and how they promote gut health through the gut microbiome. The Brassica family including cabbage, broccoli, brussel sprouts, kale, arugula (rocket), bok choy, cauliflower, collard greens, radish, turnip and others have been recognized for their gut healing and gut health properties for hundreds of years and modern epidemiologic studies have shown a frequent consumption of cruciferous vegetables is associated with lower risk of cancer, especially cancers of the digestive tract, bladder, breast, prostate, and lung. However, only now are we recognizing that many of these benefits are mediated through the microbiome and that their frequent consumption alters the composition of the microbiome.
Cruciferous vegetables are a rich source of glucosinolates a precursor to the Isothiocyanates (ITC), which exhibit powerful biological functions in fighting cancers, cardiovascular, neurodegenerative diseases and gut healing. The Isothiocyanates are a by product of specific plant enzymes (myrosinase) active during chewing or crushing when broccoli is consumed raw or lightly steamed, however, like all enzymes myrosinase is deactivated by cooking and ingestion of cooked broccoli typically provides only about one tenth the amount of isothiocyanates as that from raw broccoli. So to maximize the gut healing, gut health and overall benefits of these foods they are best eaten raw or just lightly steamed.
Instead when cooked cruciferous vegetables are consumed, gut bacteria are mainly responsible for ITC production in the gut. This is highlighted after taking oral antibiotics, the ITC’s availability and uptake decreases after eating cooked cruciferous vegetable. It also appears that there is considerable difference in the ability of individuals, due to individual differences in gut microbial community, to produce the isothiocyanates. Although, the gut community’s ability is altered over just 4 days. In one study feeding raw or cooked broccoli for four days or longer both changed the microbiota composition and caused a greater production of isothiocyanates. Interestingly, a three-day withdrawal from broccoli reversed the increased microbial metabolites suggesting that the microbiota requires four or more days of broccoli consumption and is reversible.
The lactic acid bacteria appear to have myrosinase-like activity and the fermented Brassica food products, such as sauerkraut and kimchi, are particularly rich in Lactobacillus, and a diet rich in Brassica may promote Lactobacillus growth in the colon.
Your gut microbiome has an astonishing ability to keep you healthy or ill. The list of diseases that we know of that are linked to the intestinal microbiota grows every day and these diseases are usually complex in terms of both how the disease develops and complications. Having the right balance of good microorganisms in our gut and good gut health is not only essential for good digestion but also in the prevention of or reversing chronic diseases, including.
Poor gut health has been linked with a long list of illnesses including
Asthma and Allergies
Cancers (especially digestive cancers, i.e. bowel and colon and brain tumours)
Inflammatory Bowel Disease including SIBO, Crohn’s and Ulcerative colitis
Cardio vascular disease
High blood pressure
Depression, Anxiety and Stress
Skin health and ageing
Eczema, Dermatitis and Psoriasis
Immune system function including susceptibility and tolerance to viruses and bacterial infections like cold and flu.
Colic, Constipation and Diarrhea
Celiac disease and Gluten and lactose intolerance
The list goes on. For example, even in the area of mental illness we have conditions such as
Depression, Anxiety and Stress
ADHD & Autism
Focus and memory
Learning, mental productivity and cognitive decline. As well as controlling some of our needs and desires i.e. food cravings and appetite, our relationships and our social interactions.
These are all impacted by gut health. Because of the role of inflammation, oxidation nutrition and the many functions of the gut microbiome there is not a health condition that is not influenced by the gut microbiome either directly or indirectly.
Because of the multiple functions of the microbiota dysbiosis can manifest as many and multiple health conditions often termed comormidity or multi morbidity. It is not one disease it manifests as many. For example, large studies have shown the multi-morbidity of eczema, rhinitis, and asthma. Inflammatory Bowel Disease (IBD) patients will also frequently suffer from rheumatologic manifestations, liver multimorbidities and lung, namely chronic obstructive pulmonary disease and bronchial asthma, bronchitis and other chronic respiratory disorders in the adult population, gallbladder disease, heart disease and associated morbidity and mortality, anxiety, stress and depression, as well as arthritis, psoriasis, and pericarditis. In one study of 47325 patients they reported 20 different immune mediate diseases associated with IBD including some of those mentioned above and celiac disease, type 1 diabetes, rheumatoid arthritis, and ankylosing spondylitis.
This evidence strongly shows any health condition will have many layers of disease occurring throughout the body at any one time that are related but not connected at the time of diagnosis.
Arguable the biggest health problem facing us today is gut health rivaling the current obesity crisis and tobacco smoking in its impact on our health. Every health condition is linked to gut health and gut healing either directly or indirectly through inflammation and oxidation. Historically every culture understood this and were involved in extensive practices of gut healing and even our own up until 60 or so years ago. The first thing health practitioners throughout history would do is to start to fix the gut.
Until recently the positive effects of the gut microbiome on our digestive system and health has been severely under rated. Wisdom of Chinese doctors from centuries ago, who somehow knew that the intestines were not merely a digestive organ, but the centre of health and wellbeing. Hippocrates was recorded as saying that all illness begins in the gut. Throughout history from the Egyptians till around 80 years ago medicine and the bowels were frequently mentioned in the same sentence and good health revolved around gut health.
Even today the nomadic Maasai tribes in Africa attribute most illnesses to the effect of “pollutants” that block or inhibit digestion. In these communities the plants are used to cure diseases served mainly as strong purgatives and emetics; they "cleanse" the body and digestive system from polluting substances.
With thousands of studies released each year the gut is known to play a major role in many health conditions including mental health issues, cardiovascular disease, allergies and asthma, autoimmune diseases, some cancers and even diabetes and weight gain. Many of these conditions which are now reaching epidemic proportions have been linked to a dysfunctional gut. Studies have shown a strong link between mental health issues including depression and what is called the gut brain axis. We also know the gut is the centre of our immune system and is strongly influenced by the gut microbiome. As a result the gut has a strong link with allergies and asthma. Peanut allergies for example are not caused by peanuts they are brought about by a dysfunctional gut microbiome.
Antibiotics and many gut medications used for controlling acid reflux have been shown to be devastating to gut health a healthy gut microbiome, as well as many of the chemicals we use around the homes and even the personal care products we apply to our skin. Even our activities either promote gut health and gut healing or harm it. Stress sends messages to the opportunistic (bad) microorganisms in the gut to tell them to start to take over from the good ones. Exercise promotes gut health and healing while no exercise or too much exercise does the exact opposite.
Fortunately, in animal studies we know that many of these conditions can be improved and even reversed if the gut microbiome is repaired. 50% of Parkinson’s Disease has been directly linked with poor gut health while improving the gut microbiome has been shown to dramatically improve symptoms.
The research also shows that while probiotics can be useful in gut healing, repairing the gut microbiome requires an understanding of what encourages a healthy gut microbiome in our diet and lifestyle as well as what causes a dysfunctional microbiome. We now know that all the healthy foods we eat, the vegetables, nuts, seeds, herbs, spices and fruit all feed the gut microbiome which then feeds us and looks after our health. All the studies on healthy diets from the Mediterranean to the original Japanese or the low inflammatory diet (DII) benefit us because they work through the gut to promote gut health and subsequently our health.
Americans have a shorter life expectancy compared with residents of almost all other high-income countries despite the fact that they spend more money on their health care (pharmaceuticals) than any other country.
In this study adopting five major health initiatives—regular exercise, a healthy diet, moderate drinking, not getting overweight or obese and not smoking can extend your life by around 14 years. Each of the healthy lifestyles lowers your chances of getting one of the chronic health problems, such as heart disease and cancer.
This study shows that healthier lifestyles would reduce the rate of premature death from heart disease by 75 per cent, and cancer deaths by 50 per cent, the researchers estimate.
This study yet again highlights the need to focus on lifestyle and diet and not on the pharmaceutical model of health. While there is consistent evidence showing their role in extending life and the quality of life there is virtually no evidence to show pharmaceuticals extend life. However roughly 50% of the lobbyists in the capitals are from pharmaceutical companies.
Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population.
After sell out talks around Australia Dr Peter and Martine Dingle return for their long-awaited Queensland
Celebrating their release of 3 new books on Gut health and chronic illness, “Gut Secrets. A blueprint to your microbiome and your health”, “Ready, Set Gut Health” and “Overcoming Illness”.
Kingaroy. Monday June 11
Kingaroy RSL White Room. Markwell St & Short St.6.30-9.00 PM
Gympie Tuesday June 12
Gympie RSL. Orchird Room, 217 Mary St. 6.30-9.00 PM
Sunshine Coast, Marcoola Monday June 18
Surfair 923 David Low Way Marcoola. 6.30-9.00 PM
Maryborough Tuesday June 19
Maryborough RSL, 163 Lennox st. 6.30-9.00 PM
Bundaberg Wednesday June 20
Vietnam Vetrans Hall, 44 May Street, Bundaberg. 6.30-9.00 PM
Rockhampton. Thursday June 21
Rockhampton Leagues Club. George and Cambridge Streets. 6.30-9.00 PM
Gladstone. Friday June 22
Gladstone Tennis Centre. Glenlyon St, Gladstone. 6.30-9.00 PM
Toowoomba. Monday June 25
Toowoomba Golf Club. 235-323 Rowbotham Street. Middle Ridge. 6.30-9.00 PM
Irritable or Inflammatory Bowel Syndrome (IBS) affects an estimated 14.1% of the US population and 11% of the global population. IBS is characterized by chronic abdominal pain, gas, cramping, bloating, constipation, and diarrhea. More than one-half of all patients with IBS suffer from depression or anxiety. Missed work, social interactions, and travel are among the top stressors for these individuals. Many studies have shown a compromised gut microbiome to be associated with IBS.
In this study a 53-y-old Caucasian patient had signs of irritable bowel syndrome (IBS; gas/bloating, gastroesophageal reflux), fatigue, and sleep disturbances. He also noted a history of chronic sinusitis, seasonal allergies, multiple chemical sensitivities, and right knee pain (3 surgeries).
Over the course of 6 mo, the patient was treated using an elimination diet, lifestyle modifications, botanicals, and dietary supplements to address the underlying cause of issues. His symptoms decreased and quality of life increased, resulting in the resolution of his IBS symptoms, improved sleep, and increased energy levels.
This case illustrates the usefulness of diet and lifestyle changes to improve and eliminate chronic gut issues.
Here is a quote from the patient
Patient Perspective. “I feel better than ever—even better than in my 20s. I went into this process with a high desire to feel better since my gut symptoms and fatigue began to impact everything I enjoy in life—golf, cycling, and the outdoors, but I was a little hesitant knowing it would involve so many changes. I thought it would be a difficult process, but it really wasn’t once I established my lifestyle, diet, and supplement routines. The hardest part of treatment was going 100% gluten free. Had I known I would feel this good, I would’ve done this long ago. Finding the root causes and making lasting lifestyle changes are the key to health. Working with a knowledgeable practitioner makes all the difference!”
Most people have their own routine and go to the bathroom/toilet the same number of times per day and at around the same time. A person's bowel movement routine is unique to them, and is determined by a number of factors such as diet and what is normal for one person may be abnormal for another. However, stool frequency should be between one and three times a day. If you eat 2 or more times a day you should go at least once a day.
The poo should also be soft and easy to pass but not runny.
The three major ingredients in your feces are water, fibre and microorganisms. If you have plenty of these and still not toileting properly then there may be a physiological reason for low toilet frequency. If your central communication system, your spine, is not in alignment then you may also have some gut problems. I suggest you see and oseotepath or chiropractor. They are not just for back pain. Other critical factors which can have a big impact include the low level of physical activity and or too much stress. Stress can shut down the whole system so do not underestimate the impact it can have on your digestion.
Source. Gut Secrets
There is little doubt about the dangers of overeating but growing research on more than half a dozen animals groups including mice, flies and worms have shown eating fewer calories can extend an animals life by up to 50%.
The latest tests have been carried out on two grey mouse lemurs (Microcebus murinus, lemurid primate). One group had a normal diet for nine years and the other was fed a similar balanced diet that had 30 per cent fewer calories. The lifespan of the calorie-restricted lemur increased by nearly 50 per cent (from 6.4 to 9.6 years, median survival), and its motor capacities remained healthy its whole life, while its brains resembled that of a younger animal.
They reported that the calorie restricted animals had reduced aging-associated diseases and preserved loss of brain white matter in several brain regions. However, caloric restriction accelerated loss of grey matter throughout much of the cerebrum without affecting cognitive performances. What this means they are not sure.
The health benefits of chronic caloric restriction resulting in lifespan extension are well established in many short-lived species. However, the effects in humans and other primates remain unknown and controversial. Beneficial effects of caloric restriction on age-related diseases have also been reported for long-lived species, including rhesus monkeys (Macaca mulatta). However, increased survival was only reported in one study.
At the very least this suggests that you should not over eat and as I always say make sure you eat nutrient dense foods. 50% of the diseases we now suffer are a result of what we eat.
Caloric restriction increases lifespan but affects brain integrity in grey mouse lemur primates. April 2018