DIFFERENT LIFESTYLE DISEASE PATTERN EVERY MAN IS “THE ...€¦ · PRESENT POOR EATING –POOR...

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[email protected]

VÄLJ HÄLSA: ”HEDRA DINA TARMBAKTERIER PÅ DET ATT DET MÅ

GÅ DIG VÄL OCH DU MÅ LÄNGE LEVA PÅ JORDEN!”

Stig Bengmark MD PhD UCL ‐ London University, UK

EVERY MAN IS “THE SMITH OF

HIS OWN HEALTH”.

DIFFERENT LIFESTYLE – DIFFERENT DISEASE PATTERNClayton P, Rowbotham J Int. J. Environ. Res. Public Health 2009;6:1235‐1253

HUR BEHANDLAR VI MÄNNISKOSLÄKTET?Dramatisk ökning av kroniska sjukdomar, allt större babies,

allt tidigare pubertet & svåra förlossningsskador!

INDUSTRIAL & AGRICULTURAL REVOLUTION100 % increase in intake of animal fats

5000 % increase in intake of dairy‐derived foods 10000 % increase in intake of refined sugar (1 lb => 100 lb)

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OBESITY ‐ THE GLOBAL TZUNAMI‐ strongly associated to modern

agriculture & mass‐produced cheap processed foods

Baguette (136, pumpernickel 68), White suger (92), Candy bar (97), Yellow Banana (84),

MOST FATTENING FOODSJon Brower Minnoch, USA 1941 ‐1983, 635 kg

• Alcohol

• Bread & Pasta,

• Pastries

• Butter

• Cheese

• Chips

• Fast foods

• Fried food

• Jam and marmalade

• Milk & Latte

• Potatoes & other tubers

• Red meat

• Salted nuts

• Tomato ketchup

• Soft drinks

• Cooked tubers

FRUCTOSE IN FRUITS Dr Mercola 2010

FORSKNING & FRAMSTEG 2011

Bebac 26, and Mokolo 23, two male Western lowland gorillas at the Cleveland Metropark Zoo are

obese and with heart disease.

The Plain Dealer July 5 2011

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DUBESTÄMMER SJÄLV!

Nyutexaminerade läraren

Harriet Jenkins, 25 år,

Southhampton, bantade bort 95 kg på

18 månader och gick från

storlek 30 till 10

DU BESTÄMMER SJÄLV!

DAILY BLOOD GLUCOSE VARIATIONSFreckmann G et al J Diabetes Sci Technol. 2007; 1: 695–703

Normal:72‐108 mg/dL = 4‐6 mmmol/lfasting, max 157 = 8.7 after meal.

POSTPRANDIAL HYPERLIPIDEMIA IN METABOLIC SYNDROMEAlcala‐Diaz JF et al. Plos One 2014;9:e96297

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STORAGE & UTILIZATION OF ENERGY

EASY ACCESS 1 – GLYCOGENLiver app 100 gr = 500 (800 cal)

Skeletal muscles app 500 gr = 2500 cal

EASY ACCESS 2 – TRIGLYCERIDES Visceral fats up to 6 kg = app 55000 cal

DEPOT FAT – TRIGLYCERIDES Subcutaneous, slow release, examples:

App 30 % fat (app 70 kg) = 190 000 cal

App 50 % fat (90‐100 kg) = 315 000 cal

App 90 % fat (635 kg) = 540 000 cal

PRESENT POOR EATING – POOR IMMUNITY PALEO

THE FRONT DOOR – SHORTCUT 1app 60 % are Sugar and Suger‐like substances

which enters the body in upper jejunum via mainlythe arterial system < 15 %

THE BACK DOOR – THE DANGEROUS ROUTEapp 30 % animal fats & vegetable oil enters via the the body via the lymphatic system and remains in circulation for hours > 10 %

THE MAIN DOOR< 20 % raw greens, vegetables, fruits are Foods for

Microbiota and reaches the large intestineafter 2‐3 hours, enhancing immune system &

preventing inflammation app 80 %

NEGATIVT FÖR MÄNNISKORS HÄLSA

Bröd + Kokta rotfrukter1 ‐Mycket högt glykemiskt index ‐GI

2 ‐ För litet fibrer

3 ‐ Starkt upphettat – rikt AGE & ALE

4 ‐ Innehåller gluten (bröd)

Mejerivaror1 ‐ För mycket hormoner och tillväxtfaktorer,

2 ‐ Innehåller proinflammatoriskt kasein,

3 ‐ långkedjiga fetter (ofta mättade) dominerar

A‐laget – GI< 20 * Aubergine, * Squash/Zucchini * kikärtor, vissa bönor * vitlök & annan lök, * jordnötter, valnötter, * tomat, * rå broccoli, * rå grönkål, * rå spenat, * råa salladsblad, * rå fänkål, * råa rotfrukter t.ex. kronärtskocka, men också råa morötter, rå potatis, råa rödbetor, rå palsternacka, rå kålrot

• Makaroner: 64

• Pizza: 86

• Ravioli: 56

• Ris: 83

• Risnudlar: 131

• Snabbnudlar: 67

• Fullkornspagetti: 53

• Spagetti: 59

• Kålrot, kokt: 103

• Morötter, kokta: 101

• Palsternacka: 139

• Potatis kokt: 80

• Potatis, bakad: 121

• Potatis, ångkokt: 93

• Rödbetor, kokta: 91

• Gröna ärtor, kokta 68

GI – BRÖD & FRUKOSTFLINGOR• Bagel: 103

• Baguette: 136

• Bröd från fyra sädeslag: 64

• Fruktbröd (Saltå kvarn): 67

• Hamburgerbröd: 87

• Knäckebröd: 95

• Kornbröd med hela korn: 49‐66

• Majsbröd: 92

• Pitabröd : 82

• Rågbröd (fullkorn): 89

• Rågbröd (pumpernickel): 68

• Surdegsbröd från råg: 83

• Vetebröd (långfranska): 100

• Vetebröd (fullkorn): 100

• Vetebröd (glutenfritt): 129

• ”All bran” (branflakes): 60

• Coco‐pops (Kellog´s): 110

• Cornflakes: 121

• Cream of wheat: 94

• Crispix (Kellog´s): 124

• Havreflingor (okokta): 89

• Havregrynsgröt: 70

• Havrekli: 78

• Mysli: 96

• Puffat ris: 132

• Rice Krispies (Kellog´s): 117

• Riskli: 27

• Vetepuffar: 110

• ”Weetabix”: 109

GI < 50 GI < 20• FRUKT OCH GRÖNSAKER

• Citron, grapefrukt, hallon, jordgubbe, körsbär persikor, plommon m.fl.

• Svamp, Gröna linser

• QUINOA, BOVETE, SIRGHUM, TEFF, AMARANTH

• Sojabönor, Svarta bönor, kidneybönor, limabönor mungbönor, vaxbönor vita bönor.

• Cashewnötter & andra fröer

• Gröna ärtor, Kikärtor

• Mörk choklad

• Osötad marmelad,

• Grön/omogen banan

• Rotfrukter som Palsternacka, Potatis och Rödbetor som är försiktigt kokt, kyld och därefter lätt uppvärmd igen.

• Aubergine, quash

• Kikärtor, vissa bönor

• Vitlök och annan lök

• Jordnötter, valnötter

• Tomat

• rå broccoli

• rå grönkål

• rå spenat

• råa salladsblad

• rå fänkål

• AVOKADO

• råa rotfrukter t.ex. kronärtskocka, men också råa morötter, rå potatis, råa rödbetor, rå palsternacka, rå kålrot ligger i närheten (skär gärna råa rotfrukter i lövtunna skivor och strö över salladen).

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DAIRY & HORMONAL ”DISRUPTORS”

Almost all milk come from pregnant cows & contains significant amounts of:‐ Pituitary hormones: PRL, GH, TSH, FSH, LH, ACTH ‐ Steroid hormones: estrogen, progesterone, testosterone etc‐ Hypothalamic hormones: TRH, LHRH, GnRH, GRH ‐ Gastrointestinal peptides‐ Halogenated aromatic hydrocarbones‐ Advanced glycation & lipoxidation end products (AGEs/ALEs)

DNA – Not Your Destiny!Anand P et al Pharm Res 2008;25:2097‐2116

Stressors like a calorie‐rich diet:

• turn genes on and off

• activate epigenetic markers

• modify histones

• add methyl groups to DNA strands,

• & seem to affect what gets passed down to the offspring

CANCER & GENES Anand P et al Pharm Res 2008;25:2097‐2116

DISCRETE PERSISTANT INFLAMMATION ‐ A MOTHER OF DISEASE

Bengmark S. J Clin Nutr 2004;23:1256‐1266

SYSTEMIC INFLAMMATIONFinch CE, Crimmins EM Science 2004; 305:1736–1739

Individuals with higher levels of inflammatory markers/s: C-reactive protein, fibrinogen, factor VIII activity, interleukin-6 and TNF-α etc.

but yet no obvious signs of disease,are candidates to develop CHRONIC DISEASES andCOMPLICATIONS TO DISEASE & TREATMENTS

!!!!!!!! WARNING SIGNALS !!!!!!!Unexplained fatigue, sleep problems, frequent headache, hair loss, gray hair, dandruff, acne, skin rashes, dry eyes, frailnails, dry mouth or increased salivation, reduced sex functions, irregularmenstruations, obstipation or diarrhea, osteoporosis, overweight, frequentinfections, mental depression, easybreathless, sweaty feet, sweaty hand

palms etc. www.bengmark.com

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Lars Olov Bygren

DAVID JP BARKER 1838 –The thrifty epigenotype hypothesis ‐

Barker, D.J.P. Maternal Nutrition, Fetal Nutrition, and Disease in Later Life". Nutrition, 1992;13: 807‐813Curr Opin Nephrol Hypertens 1997; 6:106‐110

“Recent research suggest that growth in utero may play an important role…….”

“Even brief periods of (“inflammation”)… may permanently change & reprogram (the immune system) & lead to persistent changes (later in life)

in blood pressure, cholesterol metabolism, insulin response to glucose, and in a range of other metabolic, endocrine and immune parameters.”

INFLAMMATION IN OBESE PREGNANT WOMENBasu S et al Obesity 2011;19:476‐482

MCP1 IL‐8 IL‐6 TNFα Leptin CD14 TLR4 TRAM2

LEAKY PLACENTAA shocking 9/20 (43 %) of umbilical cord blood, cultivated from healthy neonates, born by cesarean section, demonstrate positive growth: Enterococcus faecium, Propionibacterium acnes, Staphylococcus epidermidis & Streptococcus sanguinisJiménez E et al. Curr Microbiol 2005;51:270–274.

Erika Isolauri & Seppo SalminenALLERGY, ADHD & PROBIOTICS

2001 – Mothers from families with high burden of allergies recievedduring the last 2‐4 weeks of pregnancy and the baby during first 6 mo Lb GG

Kalliomäki M et al. Lancet 2001;357(9262):1076‐1079.

2003 – 14/53(26 %) in the probiotic group and 25/54 (46 %) in the placebo group developed atopic eczema

Kalliomäki M et al Lancet 2003;361(9372):1869‐1871

2015 Probiotic‐treated individuals showed no ADHD or Asperger syndrome ‐ 0/40 = 0 %

in contrast to placebo group ‐ 6/35 17.1%) e.g. almostevery 6th child

Pärtty A et al Pediatr Res. 2015;77:823‐828.

PREVENTING DYSBIOSIS –KEY TO DISEASE & INFECTION CONTROLborn 1936 ‐ Brandtzaeg P et al Gastroenterology 1989;97:1562‐84

• A striking localpreponderence in the gut (70‐90 %) of IgAimmunocytes

• The gut content is constantlytested by recognition cells such as dentritic cells (DC), which

• Programs/fine tunes the immune system

• Each DC commands about1200 T‐cells

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DENDRITIC CELL & IMMUNE REGULATIONVan Baarlen P et al PNAS 2009;106:2371–2376

THE DENDRITIC CELL IN ACTION Kraehenbuhl JP, Corbett M. Science 2004;303:1624‐1625

CLUSTERING & RISK PROFILEQvarnstrom M et al J Clin Periodontol 2010; 37: 805–811 POSTPRANDIAL

INFLAMMATION

DYSBIOSISGENERAL INFLAMMATION

&CHRONIC DISEASES

Myles IA Nutrition Journal 2014;13:61

METABOLIC SYNDROME – DYSBIOSISTremellen K, Pearce K Med Hypotheses 2012;79:104‐112

BREAKING THE VICIOUS CIRCLE

INFLAMMATION

INFECTION

Antibiotics Reduces infections but DerangesMicrobiota ‐ Creates DysbiosisIntestinal Reconditioning ‐ Pro/Synbiotics ‐Restores Microbiota

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MICROBIOTA & OBESITYMillion M et al. Int J Obesity 2012;36:817‐825

Obese (n=68) Controls (n=44) P‐value

L. plantarum 0 (0%) 8 (18.2%) 0.0004

L. paracasei 10 (14.7%) 17 (38.6%) 0.004

L. reuteri 6 (8.8%) 1 (2.3%) 0.16

L. rhamnosus 3 (4.4%) 4 (9.1%) 0.27

L. ruminis 3 (4.4%) 4 (9.1%) 0.27

L. salivarius 5 (7.4%) 2 (4.5%) 0.43

Metabolic Syndromedangerous manifestations:

• Abdominal obesity

• High blood pressure

• Elevated blood sugar

• Elevated blood triglycerides

• Low HDL cholesterols

• Fatty liver (& fatty skeletal muscles)

• High Uric acid

”THE QUARTET OF DEATH”Bengmark S Hepatobiliary Surg Nutr. 2015;4:278‐288

• Excessive body weight

• Hypertension

• Impaired glucose homeostasis/insulin resistance – glucose intolerance

• Atherogenic dyslipidemia: changes in serum

cholesterol, increased triglycerides, decreased high density lipoprotein (HDL) cholesterol, and an increase of “small dense” low‐density lipoprotein (LDL) particles

LIFE STYLE CAUSES OF DEATH – USADanaei G Plos Med 2009,6(4),e

GLOBAL STROKE STATISTICS

Thrift AG et al Int J Stroke2014;9:6‐18

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Dennis Burkitt 1911 ‐ 1993Observed an association between low fibre in diet, higher risk of colorectal cancer & diseases such as CHD and diabetes.

Suggested that many Western diseases, rare in Africa, are mainly a result of “poor” diet & lifestyle.

GI PERISTALSIS – UK vs UGANDAAppr GI transit time: UK: 100 hrs vs Uganda: 20 hours Appr stool weight: UK 60 g/day vs Uganda 600 g/day Burkitt DP et al Lancet 1972;300 (7792):1408‐11

British geriatric patients:

GI transit time: >14 days in > half of the patientsBrocklehurst JC, Khan MY. Gerontol Clin 1969;11:293‐300

DIET & LONGEVITYRobbins J: Healthy at 100: The Scientifically Proven Secrets of the

World's Healthiest and Longest‐Lived Peoples

Read: http://thepdi.com/hunza_health_secrets.htm

ADVANTAGES OF RAW FOOD VEGAN DIET 1Fontana L et al . Rejuvenation Res. 2007;10:225–234

Consuming a low‐calorie low‐protein vegan diet, composed of unprocessed and uncooked plant derived foods

Recruited from The St. Louis Vegetarian Society and a Raw Food online magazine (Raw Food News, www.rawfoods.newsmagazine.com).

SBP=Systolic blood pressure, DBP=Diastolic blood pressure, HOMO‐IR=homeostatic model assessment ‐ a method used to quantify insulin resistance and beta‐cell function, hsCRP=high sensitive c‐reactive protein – indicator of inflammation

ADVANTAGES OF RAW FOOD VEGAN DIET 2Consuming a low-calorie low-protein vegan diet, composed of unprocessed and uncooked plant derived food. Recruited from The St. Louis Vegetarian Society and a Raw Food online magazine (Raw Food News, ww.rawfoods.newsmagazine.com)

SBP=Systolic blood pressure, DBP=Diastolic blood pressure, HOMO‐IR=homeostatic model assessment ‐ a method used to quantify insulin resistance and beta‐cell function, hsCRP=high sensitive c‐reactive protein – indicator of inflammation ,HDL‐C “good cholesterol”, LDL‐C “bad cholesterol ”

ADVANTAGES OF RAW FOOD VEGAN DIET 3 Fontana L ET AL. Rejuvenation Res. 2007;10:225–234.

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MICROBIOTA – FAVORITE FOODS – UNCOOKED! www.bengmark.com

80/10/10 DIET80 % raw greens

10 % vegetable fats

10 % vegetable proteins

ANTI‐INFLAMMATION FOODS• Artichokes

• Avocado

• Berries:blackberries, blueberries, raspberries, strawberries

• Fermented, microb‐enriched vegetables

• Garlic

• Green tea

• Kale

• Maitake mushroom

• Nutmeg

• Parsley

• PRE‐, PRO‐ & SYNBIOTICS

• Red grapes

• Tomato,

• Turmeric

INFLAMMATION REDUCTION – ECOBIOLOGICALSraw & fresh plants, pro- and synbiotics

isothiocyanates in cruciferous vegetables, anthocyanins and hydroxycinnamic acids in cherries, blueberries, epigallocatechin-3-gallate (EGCG) in green tee, chlorogenic acid and caffeic acid in fresh coffee beans & fresh tobacco leaves,capsaicin in hot chili peppers, chalcones in apples, euginol in cloves, gallicacid in rhubarb, hisperitin in citrus fruits, naringenin in citrus fruits, kaempferol in white cabbage, blueberries myricetin in berries,rutinand quercetin in apples and onions, resveratrol and other procyanidin dimers in red wine. virgin peanuts, blueberries various curcumenoids, the main yellow pigments in turmeric curry foods, and daidzein and genistein from soybean

ANTI ‐ OBESITY FOODS Trigueros L et al Crit Rev Food Sci Nutr 2013;53:929–942

• Omega‐3: inhibiting lipid synthesis & increasing thermogenesis (krill oil, flax seed)

• Monounsaturated fatty acids: lowering leptin& enhancing lipolysis (olive oil, canola oil, avocado).

• Conjugated Linoleic Acid: increasing oxidation (mushrooms)

• Phenolic compounds & Antioxidants; Catechin (blackberries, dark chocolat), Saponins (beans & legumes, millet), Anthocyanins(eggplant/brainfood, black current, green bananas, cranberries, blueberries, asparagus) Isoflavones (soy beans)

• Dietary calcium: Increasing adipocyte metabolism, reducing storage of fat & fecal fat excretion. (Soy/tofu, spring greens, spinach, watercress, broccoli, kale, chickpeas, almonds, sesame seeds, dried figs, currents).

• Dietary fibres; promoting secretion of anorexigenic/ appetite reducing peptides (husk, po‐fiber)

”FIRE EXTINGUISHERS” – THE ”CHAMPIONS LEAGE” OF ANTIOXIDANTS

Kryddnejlika

SB1

SB1 Stig Bengmark; 2015-09-09

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FOODS RICHEST IN ANTIOXIDANTS

• Cloves, ground 314,446

• Sumac bran 312,400

• Ceylon Cinnamon 267,536

• Sorghum, bran, raw 240,000

• Oregano, dried 200,129

• Turmeric, ground 159,277

• Acai berry, freeze‐dried 102,700

• Sorghum bran, black 100,800

• Sumac grains, raw 86,800

• Cocoa powder 80,933

• Cumin seed 76,800

• Maqui berry, powder 75,000

• Parsley, dried 74,349

• Sorghum bran, red 71,000

• Basil, dried 67,553

• Curry powder 48,504

• Sorghum, grain 45,400

• Sage 32,004

SUMAC/STAGHORN – MY FAVOURITE

‐ Enourmously rich in proteins, fibres, vitamins, antioxidants and minerals

‐ Anti‐inflammatory,

‐ Anti‐fungal,

‐ Anti‐infectious

‐ Diuretic

‐ Anti‐carcinogenic

‐ Possess estrogen‐like behavior

‐ Helps in treatment of menstrual disorder & cramps.

PROSTATIC CANCER – PSA & PLANT DIETNguyen JY Integr Cancer Therapies 2006;5:214‐223

6 Months 1600 calorie Green Diet – 14 patients

ANTI‐INFLAMMATORISK GURKMEJA‐COCKTAIL

½ ‐ 1 glas fruktjuice – t.ex. ananas, äpple el dyl

1 toppad matsked gurkmeja

1 rågad tesked Ceylonkanel, ej Saigonkanel (giftigt)

Upp till ¼ tesked chilipeppar (Cayenne)

Knivsudd pulver av kryddnejlika

½ ‐ 1 matsked äppelcidervinäger

1 tesked citronjuice

Blandas och dricks 1‐2 gånger dagligen

Alternativ är att köpa färsk gurkmeja, skära i små tärningar

och mixa i sallad dagligen!

2015‐06‐26 Stig Bengmark

FUTURE NUTRITION OF CRITICALLY ILL !Hospital‐made nutrition solutions !

Fresh fruit and vegetable juices ! Green Smoothies! Gaspacho etc !

PHARMA & MICROBIOTA – INCOMPATIBLE!ANTIBIOTICS destroy about 90 % of microbiota functions: bile acid metabolism, eicosanoid and steroid hormone synthesis etcCaetano L et al. Antimicrob Agents Chemother. 2011;55:1494‐1503

CHEMOTERAPEUTICS reduce microbiota 100‐fold;

decrease anaerobic bacteria up to 10,000‐fold &

increase in PPMs 100‐foldVan Vliet MJ et al. Clin Infect Dis 2009;49:262‐270

PROTON PUMP INHIBITORS during pregnancy increase the risk of offspring getting asthmaAndersen AB et al. Aliment Pharmacol Ther 2012;35:1190‐1198

ANTIHYPERTENSIVES induce gastrointestinal dysbiosis &reduce mucosa protectionNonzee V et al J Med Assoc Thai 2012;95:96‐104.

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HYPNOTICS & RISK OF DEATHKripke DF et al BMJ Open 2012:2

Any HypnoticHazard Ratio (95% Confidence Interval)

P Value

< 18 pills/year 3.60 (2.92 - 4.44) <.001

18 - 132 pills/year

4.43 (3.67 - 5.36) <.001

> 132 pills/year 5.32 (4.50 - 6.30) <.001

LIFESTYLE, THE DEADLY QUARTET & LIVER DISEASEDyson JK et al Postgrad Med J 2015;91:92‐101

DYSBIOSIS‐INDUCED METABOLIC DISORDERS Cani PD et al Diabetes 2008;57:1470‐1481

LPS concentration 10 to 50 X higher than those obtained during septic shockMitaka C. Clin Chim Acta 2005; 351:17‐29

Bifidobacteriumspp.

HIGH FAT DIET & MICROBIAL TRANSLOCATIONAmar J et al EMBO Mol Med 2011;13:559‐572

Live intestinal bacteria found present in large numbers in blood, adipose tissue (MAT) & mesenteric lymph nodes (MLN) AFTER ONLY ONE WEEK ON HIGH FAT DIET (HFD)

ENDOTOXIN ‐ THE VILLAIN & ASSOCIATED DISEASES:Alzheimer Jaeger LB et al. Brain Behav Immun. 2009; 23: 507–17

Cognitive impairment Lee JW et

al. J Neuroinflammation 2008; 5: 37

Arterio‐/Coronary Diseases Heo SK et al Immunol Lett 2008;120:57‐64

Diabetes type 1 Nymark M et al

Diabetes Care 2009 32(9): 1689–1693

Diabetes type 2 Andreasen AS Intensive Care Med. 2010;36:1548‐1555

Cancer Hsu RY et al Cancer Res.

2011;71(5):1989‐1998

Chronic Liver diesases Nolan JP Hepatology 2010;52:1829‐1835.

•ADHD, allergy, ALS, autism, autoimmune diseases, bipolardisease, cataracts, chronicfatigue syndrome, COPD, fibromyalgia, glaucoma, gulf warsyndrome, HIV, iritis, macular degeneration, minimal encephalopathy, multiplesclerosis, nephropathies, obesity, osteoporosis, paradontosis, Parkinson, polycystic ovary syndrome, rheumatoid disease, stress, schizophrenia, stroke, uveitis

GUT MICROBIOTA & DERANGED METABOLISMVrieze A et al Diabetologia 2010;53:606‐613

• ↑ Endotoxin/s

• ↓ FFA oxidation

• ↓ SCFA production

• ↓ Butyrate production

• ↓ Incretin secretion

• ↓ Endotoxin/s

• ↑FFA oxida on

• ↑ SCFA production

• ↑ Butyrate production

• ↑ Incretin secretion

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A NEW ENTITY ‐ GLUTEN SENSITIVITY (GS) Sapone A et al. BMC Medicine 2011, 9:23

Often seen in diffuse often ignored distresses: lack of energy, mental depression, encephalopathy/‘foggy mind’, diffuse abdominal pain, bloating, diarrhea, eczema and/or rash, various headaches, numbness in the legs, arms or fingers, joint pain, fatigue etc.

Gluten‐free diet ‐ increases energy, enthusiasm, well‐being &

‐ improve clinical signs.

‐ Prevent & improve chronic diseases.

Freedom of symptoms reported in several chronic diseases & also a few cases of therapy‐resistant EPILEPSY & NON‐ALZHEIMER DEMENTIA Dubos RJ, Schaedler RW J Exp Med 1962;115:1161‐1172

CASEIN & GLUTEN IMPAIRS LACTOBACILLUS GROWTH

Without casein and gluten With casein and gluten

BACTERIA & GLUTEN‐INDUCED ZONULIN RELEASE Fasano A Physiol Rev 2011;91: 151–175

GLUTEN – ZONULIN EFFECTSFasano A Ann N Y Acad Sci. 2012; 1258: 25–33

GLUTEN & SURFACE MOLECULE EXPRESSIONSClass II, CD86, CD40, CD54 Nikulina M et al J Immunol 2004;173:1925‐1933

100 µg/ml gluten = the effects of 10 ng/ml LPS (ENDOTOXIN)

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DYSBIOSIS, ENDOT0XIN,

INFLAMMATION & DISEASE

Daulatzai MA CNS & Neurol Disorders

2015,14,110‐131

GLUTEN SENSITIVITY & CHRONIC DISEASESRuuskanen A et al. Scand J Gastroenterol. 2010;45:1197‐1202

Glutenoids affects genetic markers: HLA‐B8, HLA DQ2, HLA DQ8,

increase systemic inflammation & are associated with diseases such as:

• ADHD

• arthritis

• Addison´s disease, Graves´disease,

• allergy

• Autoimmune disorders

• Autism

• Bipolar disease

• Diabetes mellitus

• Dementia

• Epilepsia

• infections

• Inflammatory bowel diseases – IBD

• Irritable bowel syndrome – IBS

• Lupus erythematosus

• Mental depression

• Myasthenia gravis

• Obesity

• Osteoporosis

• Pernicious anemia

• Polymyalgia rheumatica

• Psoriasis

• Schizophrenia

• Sclerodermia

• Sepsis

• Sjögren’s syndrome

• Thyreotoxicosis

• Vitiligo

IBS‐ASSOCIATED CHANGESCzaja‐Bulsa G. Clin Nutr 2015;34: 189‐94

GLUTEN‐FREE DIET in IRRITABLE BOWEL SYNDROME Biesiekierski Jr et al. Am J Gastroenterol 2011;106: 508‐514

GLUTEN‐RESTRICTED DIET IN ADHDPelsser LMJ et al Lancet 2011;377:494‐503

Crossover study 100 children, aged 4‐8 yrs, 9 weeks + 4weeksA. Total, B. Inattention, C. Hyperactivity D. Abbreviated Connor Scale scores (ACS)

GLUTEN‐FREE DIET & TYPE 1 DIABETESPastore MR et al. J Clin Endocrinol Metab 2003;88: 162–165

Gluten‐free diet tried in 15 patients with diabetes without gluten intolerance

Six months on gluten‐free diet increased insulin sensitivity (IS) significantly in 12/14 subjects after (P 0.04) &

return to “normal” diet reduced IS in 10/13 subjects (P=0.07) after 6 months

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Many thousend top athletesagree, among them the two best tennis players of the world –

Novak Djokovic & Andy Murray, who abstain from gluten, lactoseand processed carbohydrates, insisting that this gives them

much greater energy.

PROLAMINS & TRYPTOPHAN/CORTEXChoi S et al Physiol Behov 2009;98:156‐162

An up to 8‐fold decrease in cortex tryptophan & similar decrease in serotonin observed after feeding:

• Marked reductions; Zein (corn)

• Significant reductions: Casein (dairy) & Gluten (wheat, rye, barley)

• Small reductions: Lactalbumin (dairy)

• Small increases: Vegetable protein (soy)

ANCIENT GRAINS

• Amaranth – Aztec culture, high protein & mineral content• Quinoa – Inca culture, high protein & mineral content• Sorghum (durra, jowari, milo) ‐5th in world, versatile, low energy, most cost‐effective

• Millet – 6th highest in world, versatile, mild flavor• Teff – staple in Ethiopia, tiny seed, high mineral content •

SORGHUM (durra, jowari, milo) – A SUPER GRAIN!Dykes L, Rooney LW Cereal Foods World 2007;52:105‐111

RFECOMMENDED TYPES OF GRAINS

Cereal Grains –Wheat (includes spelt, emmer, farro, einkorn,

Kamut®, durum)

– Rice ‐Millet – Corn (maize, popcorn) ‐Wild

Rice – Oats ‐ Triticale – Barley ‐ Sorghum – Rye

‐ Teff – Canary Seed ‐ Job’s Tears – Fonio

Pseudocereal Grains Amaranth ‐ Buckwheat – Quinoa

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SORGHUM – SUGGESTED HEALTH BENEFITS

• Antioxidants of sorghum are higher than in other grains Awika JM, Rooney LW Phytochemistry 2004;65:1199‐1221

• may inhibit cancer tumour growth Yang L et al J Agr Food Chem 2009;57:1797‐804

• may protect against insulin resistance Farrar JL et al Phytother Res 2008;22:1052‐1056

• may help manage cholesterolCarr TP J Nutr 2005;135:2236‐2240

• may help manage melanomaGómez‐Cordovés C et al J Agr Food Chem 2001;49:1620‐1624

MICROBIOTA ‐ AFRICAN & EUROPEANDe Filippo C et al Proc Natl Acad Sci USA 2010; 107:14691–14696

Rural Africans Europeans

G+

G- G-

G+

Yanomamis

MICROBIOTA DIVERSITY – ANCIENT CULTURESClemente JC et al Science Advances 2015 E‐pub

HIGH FODMAP CONTENT

• Lactose (also known as milk sugar; in milk, yogurt and ice cream)

• Fructose (also known as fruit sugar; in fruit, high‐fructose corn syrup, honey and agave syrup)

• Sorbitol, mannitol, and other “‐ol” sweeteners (also known as sugar alcohols); in certain fruits and vegetables & some sugar‐free gums and candies)

• FOS (fructo‐oligosaccharides, Fructans); in bananas, onion, chicory root, garlic, asparagus, leeks

• GOS (galacto‐oligosaccharides); artichoke, lentils, soy Maccaferri S et al Dig Dis 2011;29:525–530

LEAKY BARRIERS

• Gastrointestinal tract

• Airways

• Skin

• Oral cavity

• Vagina

• Nose

• Eye cavity

• Placenta

• Blood brain barriers

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Louis Camille Maillard 1878 – 1936

Suggested an association between highly heated foods & development of chronic diseases – espec. Chronic RENAL disease.

He was awarded several prices, including the French Academy of Medicine award in 1914.

“SMOKING WITH THE STOMACH”Heating of foods above 100 C ‐ frying, grilling, roasting, baking glycatedproteins (AGEs and ALEs),

which induce about 50 times more FREE RADICALS than non‐glycated proteins ‐

accumulate in tissues (amyloid), impair DNA repair, induce accumulation in tissues of toxins, reduce antioxidant defense & accelerate disease development Thorpe SR, Baynes JW Amino Acids 2003;25:275‐281

DISEASES WITH ELEVATED AGEs/ALEs• ADHD

• Aging

• Allergy

• Autoimmune diseases

• Alzheimer´s disease• Amyotrophic lateral sclerosis

• Atherosclerosis

• Cardiovacular diseases

• Cataract• Chronic liver diseases• Chronic pulmonary disorders

• Creutsfeldt‐Jakob disease

• Diabetes

• Epilepsia

• Familial amyloidoticpolyneuropathy

• Fibromyalgia• Glaucoma• Hormone deficiencies• Macula degeneration• Nephropathies

• Obesity• Osteoporosis• Paradontosis• Parkinson´s disease • Polycystic Ovary Syndrome• Rheumatoid diseases• Ruptured Achilles tendon• Sepsis• Stroke

AGE & PREMATURE AGINGNagai R et al J Clin Biochem 2014;2014:55:1‐6

AGE – ALE & OPHTALMIC DISEASES Smuda M et al Biochemistry 2015;54:2500‐2507

”SMOKING WITH THE STOMACH”Systemic inflammation (high CRP), as seen in COPD, high BMI, hypertension, & affect lung function with a negative effect on forced vital capacity (FVC ). Margetardottir OB et al COPD. 2009 ;6:250‐255

Eating cured meats: (bacon, sausage, luncheon meats, and cured hams) induces inflammation and reduces: FEV1

3 to 4 times/mo – 12 ml

5 to 13 times/mo – 42 ml

14 or more times/mo – 110 ml Jiang R et al Am J Respir Crit Care Med 2007;175:798–804

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COPD & ANTIOXIDANT INTAKETabak C et al Am J Respir Crit Care Med 2001;164:61–64

Intake of solid fruits & esp. catechin(tea & apple) is associated with an increase in

FEV1 of + 130 ml &reduction of four main COPD symptoms: chronic cough, phlegm, breathlessness (p < 0.001)

Intake of flavonol and flavone (vegetables) associated with reduction in chronic cough.

Toasted bread contains several‐fold more of acrylamide than untoasted Wheat: 11–161 vs < 5 mg/kg . Rye: 27–205 vs 7–23 mg/kg

Granby K et al Food Additiv Contamin 2008; 25:921–929

HEAT & ACRYLAMIDE PRODUCTIONTareke C et al J. Agric. Food Chem. 2002;50:4998‐5006

AGEs IN VARIOUS MILK PRODUCTSBaptista J, Carvalho R Food Res Int 2004;37:739‐747

stored 1 yearstored 2 years

SPICES – EFFECTS ON HB‐GLYCATIONwild caraway = vild kummin Naderi Gh et al Indian J Pharm Sci. 2014; 76: 553–557.

DIET AND BREAST CANCERCarroll KK Cancer Res 1975;35:3374‐3383

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EARLY MILK INTAKE & RISK OF PROSTATE CANCERTorfadottir JE et al Am J Epidemiol 2012; 175:144‐53

8,894 men born 1907 to1935 followed

> 24.3 years 1123 were diagnosed with prostate cancer.

Daily milk intake in young age increased the risk of advanced prostate cancer later in life

3.2 times

THE JAPANESE EXPERIENCE

The age-adjusted death rate in ChDs such as prostatic cancer rose in Japan during the period 1948 - 98

25-foldParallel to increases in intake of :

egg 7 Xmeat 9 X dairy 20 X Ganmaa D et al Medical Hypotheses 2003;60:724-730

PROSTATIC CANCER DEVELOPMENT IN EASTASIA

Zho Y et al Asian J Androl 2015;17:48–57 PROSTATIC CANCER&

MILKCONSUMPTION

Ganmaa D et al Int. J. Cancer 2002,98,262–267

BOVINE MILK &

CORONARY HEART DISEASE

Artaud‐Wild SM et al. Circulation 1993;88:2771‐

2779

DAIRY CONSUMPTION ‐ CHINA

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LINKING DIETARY CHOLINE

(MEAT, FISH, MILK, EGG,) & PRODUCTION OF TRIMETHYLAMINE

(TMAO) –

a great risk factorfor atherosclerosis

Wilson Tang WH et al N Engl J Med 2013;368;1575‐1584

PROCESSED MEAT & RISK OF CANCER• Oesophageal cancer

Salehi M et al Nutr Rev 2013;71:257‐267, Huang W et al Cancer Causes Control 2013;24:193‐201

• Stomach cancer Larsson SC J Natl Cancer Inst 2006;98:1078‐1087

• Pancreatic cancer Larsson SC, Wolk A Br J Cancer 2012;31;106:603‐607

• Colorectal cancer Chan DS et al Plos One 2011;6:e20456

• Bladder cancer Wang C, Jiang H Med Oncol 2012;29:848‐855

• Lung cancer Yang WS et al Ann Oncol 2012;23:3163‐3170

• Ovarian cancer Kolahdooz F et al Am J Clin Nutr 2010;91:1752‐

1763, Wallin A et al Br J Cancer 2011;104:1196‐1201

PROCESSED MEAT AND UNHEALTHMicha R et al. Circulation 2010;121(21):2271‐2283Metaanalysis of 20/1598 totally including 1218380 individuals with 23889 cases of CHD, 10797 cases of diabetes mellitus and 2280 cases of stroke.

Conclusion: Processed, but not unprocessed, meat

is associated with 42% higher risk of CHD and

19% higher risk of diabetes mellitus (P<0.001).

No association with stroke observed.

Nitrates? AGEs? ALEs? Nitrates & byproducts promote vascular dysfunction and atherosclerosis, reduce insulin secretion, impair glucose tolerance, & streptozotocin, a nitrosamine‐related compound contain diabetogenic compound.

37 698 men and 83 644 women (2.96 million person‐ years) followed for > 28 years.

‐ Premature deaths increased with 13 % by eating red meat &

‐ 20 % by eating processed meat: cured, bacon, sausages, patémeatballs, hamburgers etc Pan A et al Arch Intern Med 2012;172:555‐563

448,568 men and women, age 35‐69 studied during 13 years:

‐ A daily piece of steak is associated with a 13 % greater chance of dying during the study (13 years)

‐ An extra daily serving of processed red meat linked to a 20 %higher risk of death during the study.

‐ 72 % increased risk of dying in heart disease &

‐ 11 % increased risk of dying in cancer Rohrmann S et al BMC Medicine 2013;11:63

FISH INTAKE & HEALTH

Vegetarians have a 22 % lower risk to get colorectal cancers; in the colon 19 %, in the rectum 29 % comp to non‐vegetariansOrlich MJ et al JAMA Intern Med. 2015 E‐pub

A meta‐analysis shows that fish consumption is associated with a 63 % reduction in prostate cancer‐specificmortality.

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PRESENT THE ENTRANCE OF ENERGY PALEO

THE FRONT DOOR – SHORTCUT 1app 60 % of western foods are Sugar and Suger‐like substances, which enters the body in upperjejunum via mainly the arterial system < 15 %

THE BACK DOOR – THE DANGEROUS ROUTEapp 30 % animal fats & vegetable oil enters via the the body via the lymphatic system and

remains in circulation for hours > 10 %THE MAIN DOOR

< 20 % Raw greens, Vegetables, Fruits are foodsfor microbiota and reaches the large intestine,

enhancing immune system, preventing inflammation‐ app 80 %

ENDOTOXIN & OBESITYFei N, Zhao L. ISME J 2013;7:880‐884

A person weighing 175 kg lost 51.4 kg after

23 weeks on VEGAN TYPE FOOD recovered from hyperglycemia and hypertension.

The endotoxin‐producing Enterobactercloacae B29 ‐ found to constitute 35% of the gut bacteria ‐ decreased to non‐detectable.

The Enterobacter cloacae inoculated in germfree mice induced obesity & insulin resistance.

THE GREAT Pwww.bengmark.com

•Plantarum

•Paracasei

•Pediococcus pentosaceus

Lb paracasei – the master?• the strongest inducer of Th1 & repressor of Th2 cytokines when more than 100 strains are compared Fujiwara D et al. Int Arch Allergy Immunol 2004;135:205–215

CONTROL OF PATHOGENS

The ability of 50 different LAB to control 23 different pathogenic Clostridium difficiletested:

27 were totally ineffective18 antagonistic to some

5 effective against all:2 strains ‐ Lb paracasei s. paracasei

3 strains ‐ Lb plantarum

Naaber P et al. Med Microbiol 2004;53:551‐554

FERMENTATION ABILITY• The ability of 712 different LAB to ferment

oligofructans (inulin, phleins) studied:

• 16/712 able to ferment the phleins &

• 8/712 able to ferment the inulin type fibre.

• Only four species had the ability:Lactobacillus plantarum (several)Lactobacillus paracasei subsp. paracasei, Pediococcus pentosaceus &

Lactobacillus brevisMüller M, Lier D. J Appl Bact 1994;76:406‐411

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CHOICE OF LACTIC ACID BACTERIA (LAB) AS

PROBIOTICSWe harvested and studied the abilities of various LAB to controlinflammation and infection of

355 strains from humans

180 strains from plants www.bengmark.com

UNIQUE PROPERTIES OF LAB IN SYNBIOTIC 2000

• All induce several Bioactive Proteins – five cross‐react with stress proteins

• All transcribe NF‐B – to the largest extent L plantarum and L paracasei

• All produce pro‐inflammatory (IL‐1, IL‐8) and anti‐inflammatory (IL‐10) cytokines, to a large extent L plantarum, and to less extent Leuconostoc mesenteroidesLjungh Å, Microb Ecol Health Dis 2002;3, Suppl 4:4 Kruszewska D et al Microecol. Ther. 2002;29:37

UNIQUE PROPERTIES OF LAB IN SYNBIOTIC 2000

• All induce several Bioactive Proteins – five cross‐react with stress proteins

• All transcribe NF‐B – to the largest extent L plantarum and L paracasei

• All produce pro‐inflammatory (IL‐1, IL‐8) and anti‐inflammatory (IL‐10) cytokines, to a large extent L plantarum, and to less extent Leuconostoc mesenteroidesLjungh Å, Microb Ecol Health Dis 2002;3, Suppl 4:4 Kruszewska D et al Microecol. Ther. 2002;29:37

SYNBIOTIC 2000 & BETA‐DEFENSINSWehkamp J et al Infect Immun. 2004;72:5750‐5758

SYNBIOTIC 2000Synbiotics AB, Sweden: www.synbiotics.se

400 billion Lactic acid bacteria:

1010 of Pediococcus pentosaceus 5‐33:3

1010 of Leuconostoc mesenteroides 32‐77:1

1010 of Lactobacillus paracasei sbsp. paracasei

1010 of Lactobacillus plantarum 2362

10 gram bioactive fibers:

2.5 g of betaglucan

2.5 g of inulin

2.5 g of pectin

2.5 g of resistant starch www.bengmark.com

SYNBIOTIC 2000 INHIBITS GROWTH OF MULTIRESISTANT BACTERIAProfessor Val Edwards‐Jones, Manchester, UK

Multi‐resistant Acinetobacterbaumanii

Multi‐resistant Klebsiella

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SYNBIOTIC 2000 IN LUNG INJURYIlkgul O et al Br J Int Care. 2005;15:52‐57

• Placebo Only fibres Synbiotic 2000

SYNBIOTIC 2000 IN LIVER TRANSPLANTATIONRayes N et al. Am J Transplant 2005;5:125-131

50 to 85 % of transplant patients develop nosocomial infections within 30 days.Synbiotic 2000 or Only fibres daily from the day before surgery + during 14 postop days

30 day-infection rate:Synbiotic 2000 1/33 - 3 %Only fibres 17/33 - 51 %

SYNBIOTIC 2000 IN LIVER TRANSPLANTATION

Isolated bacteria: Synbiotic 2000 Fibres only

Enterococcus faecalis 1 11

Escherichia coli 0 3

Enterobacter cloacae 0 2

Pseudomonas aeruginosa 0 2

Staphylococcus aureus 0 1

Total 1 18

Rayes N et al. Am J Transplant 2005;5:125‐131

REDUCTIONS IN INFECTIONS/POSITIVE BLOOD CULTURES

Liver transplantation, 66 patients1

Patients with postop. infections 16 => 1 = 94 per cent

Patients with pos. blood cultures 11 => 1 = 91 per cent

Pancreatdoudenectomy for cancer, 80 patients2

Patients with postop. infections 16 => 5 = 69 per cent

Patients with pos. blood cultures 27=> 5 = 82 per cent

Severe pancreatitis – 62 patient3

Patients with infections 15 => 9 = 40 per cent

Patients with pos. blood cultures 17 => 7 = 59 per cent

Severe trauma, treated with Synbiotic 2000 Standard – 52 patients4

Patients with infections 23/30 (77 %) => 17/35 (49 %)

Severe trauma, treated with Synbiotic 2000 Forte – 72 patients5

Patients with post‐trauma infections 13 => 5 = 62 per cent Patients with pos. blood cultures 13 => 5 = 62 per cent

REDUCTIONS IN USE OF ANTIBIOTICS, ARTIFICAL RESPIRATION, TIME IN ICUs & IN HOSPITAL

Liver transplantation – 66 patients1

Days on Antibiotics 3.8 => 0.1 = 3.7 (97 %)

Days in ICUs 10.2 => 8.8 = 1.4 (14 %)

Days in Hospital 27.9 => 27.8 = 0.1(3 %)Pancreatdoudenectomy for cancer ‐ 80 patients2

Days on Antibiotics 10 => 2 = 8 (80 %)Days in ICUs 6 => 2 = 4 (67 %)

Days in Hospital 22 => 17 = 5 (23 %)

Severe acute pancreatitis – 62 patients3

Days in Hospital 19.7 => 14.9 = 4.8 (24 %)Severe trama treated with Synbiotic 2000 Forte – 65 patients5

Days on Artificial Respiration 24 => 19 = 5 (21 %)

Days in ICUs 41.3 => 27.7 = 13.6 (33 %)

COMMUNICATION BETWEEN THE GUT, GUT MICROBIOTA &

THE BRAIN –endocrine,

neurocrine and inflammation‐relatedcommunications

Mayer et al J Neurosci2014;34:15490‐15496

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FMT IN MULTIPLE SCLEROSIS – 3 PATIENTSBorody Th et al Am J Gastroenterol 2011;52, Suppl 2; abstract 952

Patient 1. Male 30 yr, wheel‐chaired, Regained ability to walk. Remains 15 years post‐FMT well & without any relapses.

Patient 2. Male 29 yr, wheel‐chaired, Regained ability to walk and maintains 3 years post‐FMT normal motor, urinary and GI functions.

Patient 3. Female 80 yr, wheel‐chaired. Thepatient is two years post‐FMT walking long distances unassisted .

PSYCHO‐NEUROLOGICAL DISORDERS & GUT CONNECTION

• ADHD De Theije CG et al Pediatr Allergy Immunol 2013 E‐pub

• Autism De Theije CG et al Brain Behav Immun 2013 E‐pub

• Alzheimer Alam MZ et al CNS Neurol Disord Drug 2013 E‐pub

• Chronic fatigue syndromeFrémont M et al Anaerobe 2013;22:50‐56

• Encephalopathy Liu Q et al Hepatology 2004;39:1441‐1449

• Mental Depression Dinan TG, Cryan JF NeurogastroenterolMotil 2013;25:713‐719

• Myalgic encefalomyelitisFrémont M et al Anaerobe 2013;22:50‐56

• Multiple sclerosis Ochoa‐Repáraz J et al Gut Microbes 2010;1:103–108

• Parkinsons Dis Cersosimo MG et al J Neurol 2013;260:1332‐1338

• Schizophrenia Severance EG Schizophren Res 2013;148:130‐137

MELANCHOLIC MICROBES?

Dinan TG, Cryan JFNeurogastroenterol

Motil2013;25:713‐719

ÂCONTENT

FOOD

&

HEALTH

AMOUNT TIME

BENEFITS OF DIURNAL FASTING• Reduces oxidative stress

• Boosts mitochondrial energy efficiency

• Normalizes ghrelin "the hunger hormone“

• Normalizes fat, sugar and protein metabolism

• Normalizes espec insulin and leptin sensitivity

• Minimizes damage to cellular proteins, lipids & nucleic acids – hereby

• Reducing disease and premature aging

• Improves various biomarkers of disease

FAT UTILIZATION 72 HRSSoeters P et al Am J Physiol Endocrinal Metab 2012;303:E1397‐1407

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Wein S. Diabetes Metab Res Rev 2009;25:185‐194MCFAs: Coconut oil and palm kernel oil are the top sourcesLCFAs: C14, C16, C18 – mainly from dairy and meat

PORTAL VEIN, THORACIC DUCT, HEPATIC ARTERYPORTÅDERN, STORA LYMFGÅNGEN. LEVERARTÄREN

SATURATED FATTY ACID METABOLISMMCFA: Coconut Oil 85,2, Palm kernel oil 81,5, Palm Oil 45,3, Olive Oil 14.5 (70 % monosaturated)

LCFA: Animal fats

POSTPRANDIAL INFLAMMATION & ENDOTOXEMIAErridge C et al Am J Clin Nutr 2007;86:1286 –1292

VINEGAR & POSTPRANDIAL METABOLISMMitrou P et al Eur J Clin Nutr 2015;69:734‐739

MICROBIOTA & DIURNAL RHYTMFeehley T, Nagler CR Nature 2014;514:176‐177

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MICROBIOTA, METABOLISM & DIURNAL RHYTMThaiss CA et al Cell. 2014;159:514‐529

DIURNAL RHYTHM

&MICROBIOTIC FUNCTIONS

Liang X et alCell. 2014;159:469‐70

DIURNAL RHYTHM MICROBIOTIC FUNCTIONS

&FECAL

TRANSPLANTATION

Liang X et al. Cell. 2014;159:469‐70

DAILY FASTING REDUCES OBESITY & IMPROVES HEALTH

Hatori M et al Cell Metabolism 2012;15: 848‐860

DAILY FASTING –AVOIDING LATE

NIGHT EATING AND SKIPPING BREAKFAST

– long‐term effects

Zilberter T, Zilberter EYFront Public Health 2014;2:59

BREAKFAST – NOT YOUR MOST IMPORTANT MEAL?

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SonnenburgJustin & Erica

The Good Gut‐ Your weight‐ Your mood‐ Your health

1. Begränsa/ta bort socker och sockerlikt: bröd, pizza, pasta, kokt ris, kokta rotfrukteri/ur kosten.

2. Begränsa intaget av fruktsocker främst genom att utesluta kolsyrade drycker – läsk.3. Begränsa/ta bort mejerivaror ut kosten.4. Begränsa köttintag till mest vild fisk, och vilt. Undvik gris och begränsa nöt till

högst 300 gr per vecka. 5. Begränsa/ta bort ur kosten all mat som någonsin blivit upphettad över 100

grader.6. Begränsa expositionen för bakteriegiftet endotoxin och omvärldsgifter/pesticider

finns också i t.ex. damm.7. Begränsa expositionen för läkemedel.8. Ta så långt möjligt bort inflammationsframkallande proteiner som kasein

(mejerivaror), gluten (vete, råg och korn) och zein (majs) ur kosten.9. Låt majoriteten av din kost vara färska råa grönsaker och fruktermed låg

sockerhalt, men gärna högre fetthalt, färska eller torkade kryddor och teer somsätter ner inflammation (olivte, yerba mate‐te och grönt te)

10.Ät rikligt med växtprotein/fiber/antioxidant‐rik föda: sädeskorn, fröer, ärtor, bönor, linser, mandel och nötter. & fetter med kortare kedjelängder speciellt kokosoch avokadofetter..

11.Tillför rikligt av vitamin D, omega‐fett, gurkmeja och probiotika –anti‐inflammationens fyra hörnpelare.

12.Praktisera om möjligt dygnsfastamellan kl 18 och kl 12 nästa dag.

FAVORITE FOODS of MICROBIOTA – UNCOOKED! www.bengmark.com

www.bengmark.com

www.bengmark.com

[email protected]

”HEDRA DINA TARMBAKTERIER PÅ DET ATT DET MÅ GÅ DIG VÄL

OCH DU MÅ LÄNGE LEVA PÅ JORDEN!”

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