Dr. Passero's Blog
Insights into the World of Nutrition and Naturopathic Medicine
The Intestine/Immune Connection
When most people think of their immune system the last thing that comes to mind is the large intestines. However, thanks to emerging research and high profile ad campaigns by companies like Dannon® yogurt, people are getting introduced to the connection.
Our large intestines are inhabited by trillions of bacteria often referred to as probiotics (pro=encouraging, biotic=life). These bacteria composed primarily of acidophilus and bifidobacterium species are introduced to our system during the birth process and play a crucial role in our health. Without probiotics, humans would be extremely vulnerable to food borne illnesses, be deficient in key nutrients and vitamins, and have a much weaker immune system in general.
Lifestyle factors play a significant role in determining how friendly our large intestines are to hosting these important bacteria. Eating a diet high in sugar, fat and processed foods prevents them from growing and thriving. Consumption of fiber from fruits, vegetables and whole grains along with lean proteins like fish, chicken and turkey helps to create an environment that promotes the growth of probiotics. In addition, the frequent use of antibiotics in our society can greatly disturb the probiotic flora in the gut. Although these antibiotics are intended to kill only the bad bacteria, they also affect the good ones. This is why many people experience diarrhea and yeast infections when they take antibiotics. As the good probiotic bacteria are killed, bad (pathogenic) organisms like yeast are able to get a foot hold in the system. Frequent or long term antibiotic use can dramatically alter the gut flora and can be a significant contributing factor to other long term health problems related to immune dysfunction and intestinal conditions.
Protecting the System:Probiotic bacteria are unique in that they do not cause infection and actually help to prevent infection from other aggressive micro-organisms related to food borne illnesses like salmonella and bacteria associated with traveler’s diarrhea. When healthy populations of probiotics are present in the large intestine, other bacteria that can potentially make us ill are crowded out, preventing them from causing a major infection. Without them we would be extremely susceptible to food borne infection.
The role of probiotics in immune function has been studied for decades. Scientists were curious as to why our bodies would strike up such a close relationship with these bugs. The most crucial role probiotics seem to play for humans is that of training the immune system. Most people don’t know that 60-70% of their immune system is located in the gut as a vast network of lymph tissue referred to as GALT (gut associated lymphatic tissue). The probiotics in our gut are constantly interfacing with the GALT and essentially priming the immune system for contact with other bacteria. They serve as a way for the body to learn how to respond to bacteria without actually having to suffer an infection. This becomes particularly important in young children whose immune system is in constant state of development until about age 7.
Due to the immune system’s essential role in allergies, probiotics are closely related to mediating certain allergy symptoms. Atopic dermatitis is an allergy related skin condition often affecting babies and young children. It is characterized by red, extremely itchy skin and is closely correlated to the development of asthma later in life. Probiotic supplementation to babies and children suffering from atopic dermatitis is very effective at reducing the symptoms and can often result in total resolution of the condition.
Foods like yogurt are made by using these probiotics (acidophilus and bifidobacterium species) to culture the dairy product. Some residual live organisms are left in the final product and these can help to support healthy bacterial levels in the gut. However, most store bought dairy products do not contain any live organisms by the time the product hits the shelves. For this reason, taking a high quality probiotic supplement is the best way to guarantee maximum health benefits.
Another great option for supporting optimal probiotic levels is to learn how to make your own cultured foods using acidophilus and bifidobacterium as the starter bacteria. Recipes for homemade yogurt, keifer, sauerkraut and other cultured vegetables are readily available. Acquiring probiotic organisms from food is the preferred method for the body.
5-HTP: Natural Support for Depression and Weight Loss
5-HTP is the amino acid used by the body to make serotonin. It is mainly derived from food in the form of tryptophan which is then converted to 5-HTP and then to serotonin (see diagram below).
Tryptophan
-> 5-HTP
-> Serotonin.
Serotonin is a very important chemical messenger in our bodies and is correlated with symptoms related to mood, sleep, appetite and sensation of pain. Due to the rigors of modern lifestyle, many people suffer from deficiencies of serotonin. Processed foods, alcohol, smoking, excess consumption of sugars, pollution and constant stress are all factors that reduce our body’s ability to manufacture serotonin.
5-HTP supplementation can be a safe and effective way to naturally boost serotonin levels. It has been used successfully for many people in the alleviation of depression, anxiety, insomnia and to reduce appetite.
Depression:Serotonin plays a key role in regulating mood. Most of the newer medications used to treat depression and anxiety rely on mechanisms that increase levels of serotonin. Although other important chemical messengers contribute to ideal mental health, serotonin seems to play a particularly crucial role. Supplementation with 5-HTP can provide the body with the building blocks needed to manufacture more serotonin. Several studies have been published comparing the effects of Selective Serotonin Reuptake Inhibitor medications (Paxil®, Prozac® and other popular anti-depressant medications) to 5-HTP. Not only did 5-HTP work just as well or better for most participants, it also caused fewer, less severe side effects than the prescription medication. The most common side effects associated with 5-HTP are mild gastrointestinal upset including nausea, heartburn and flatulence. These symptoms can be greatly reduced by taking smaller doses more frequently throughout the day. The dose most commonly used for depression ranges from 50-100mg of 5-HTP taken 3x daily. It is advised to always start with the lowest dose (50mg) for at least 5-7 days and increase only if desired results are not obtained.
Do not take 5-HTP if you are also taking a prescription anti-depressant unless you first consult with a qualified health care provider experienced in using 5-HTP. Taking 5-HTP along with an anti-depressant can cause a rare but dangerous condition of excessively elevated serotonin levels, called Serotonin Syndrome. Weight Loss:Studies dating back as far as 1975 have demonstrated the ability of 5-HTP to stimulate weight loss in animal models. More recent studies have confirmed this effect in humans. Taking moderate doses of 5-HTP (30-50mg) 20-30 minutes prior to meals leads to earlier sensations of satiety thus resulting in the consumption of less calories. There is also some research to suggest that obese individuals have defects in the enzymes that convert tryptophan
-> 5-HTP therefore making them more likely to suffer from a deficiency. Supplementing with preformed 5-HTP bypasses this enzyme and allows for adequate body levels to be achieved.
Melatonin: The First Step in Getting a Restful Nights Sleep
Sleep is one of the most important things for our health. Without adequate amounts of it, our body quickly looses its ability to function optimally. Sleep deprivation studies clearly show the negative impact on brain function, heart health, immune function, cognition, coordination and health in general. Meanwhile, insomnia is one of the most common complaints of patients to their doctors. For many people, a simple, natural solution is out there and often worth a try.
Melatonin is an important hormone secreted by the pineal gland in the brain and has been identified as the key player in signaling the natural sleep/wake cycles of our body. The pineal gland, a pea sized gland located at the base of the brain, makes melatonin from the commonly known mood hormone, serotonin.
Melatonin synthesis is triggered by darkness and suppressed by light. It continues to be secreted throughout the night as long as darkness is maintained. Sleeping with the television on or in a room with too much light is thought to disrupt melatonin synthesis and lead to less restful sleep.
Melatonin use has a long safety record and therefore makes it a great option for people looking for a natural sleep aid. In addition, this hormone is known for other beneficial effects. Melatonin shows very strong anti-oxidant properties and there is a growing body of evidence suggesting that low melatonin levels are correlated to increased risks of heart disease and certain types of cancer (particularly hormone sensitive cancers like breast and prostate).
Research has shown particular value for the use of melatonin in children and the elderly. As we age, natural hormone levels begin to decline. When measured, a large percentage of older people show decreased plasma levels of melatonin. This is frequently correlated to poor sleep habits. Using melatonin in individuals over 50 with sleep disturbances and low plasma levels of melatonin has shown significant improvement in quality and duration of sleep.
Children, specifically those with ADHD, seem to have an overwhelmingly positive response to melatonin supplementation. Trouble falling asleep and increase nighttime activity is a trait commonly seen in children with this condition. Melatonin offers a safe, gentle, non-sedating way to help these children fall asleep quicker, improve quality of sleep and therefore become more rested. This often results in an increase in positive behavior. Children with insomnia who do not have ADHD also respond very positively to melatonin supplementation.
Melatonin is commonly dosed as 1mg – 3mg tablets/capsules. Superior absorption can be obtained by using a sublingual form as melatonin is highly processed by the liver when swallowed orally. Time release preparations have also shown some benefits, but the non-time release counterparts also have yielded excellent clinical results. For those people who do not need melatonin to sleep but are interested in getting the other beneficial properties it is recommended to take micro-doses in the amount of 300-600 micrograms each evening around 8pm.
More is not better with melatonin. If good sleep is not obtained with a 3 mg dose, it is unlikely that a 6mg dose will yield any better results. In fact, similar results with sleep are commonly seen with people taking 0.3mg, 1mg and 3mg. The only situation in which melatonin seems to be more helpful in higher doses is when it is used in cases of cancer where it may be given in doses ranging from 10mg – 40mg.
Most studies have shown that melatonin works best in individuals who have decreased levels of the hormone. When given to people with normal melatonin levels, extra melatonin supplementation rarely resulted in improved sleep patterns. However, due to its safety, low cost and other benefits it is a great first line therapy to try when experiencing sleep disturbances. Melatonin deficiency is more common than previously thought and a trial period of 2-3 weeks with melatonin should be enough to determine if it may be beneficial. If no results are obtained it is likely that melatonin levels are normal and sleep disturbances are due to something else.
Referred by just4you