Digestion (week 5) Flashcards

Question

phase 2 nutritional themes

Answer 1

themes in phase 2 pathways: -amino acids from quality proteins -allium and cruciferous veggies -polyphenols from colorful herbs and spices -citrus bioflavonoids -B vitamins (found in organ meats) -various phytochemicals can enhance phase 2 enzymatic activity

Answer 2

toxic metals/minerals: -mimic the structure of other minerals -compete for receptors and transporters -ex: chlorine and fluoride competing for iodine uptake toxic metals are more readily absorbed/deposited when beneficial minerals status is low some minerals can protect against heavy metals ex: selenium protects against mercury toxicity

Answer 3

humans are approximately 50-70% water most toxins must become water soluble for removal hydrations: -enzymes work better -transport in and out of cells -removal of water soluble toxins and/or the conjugates of phase 2 transformation is reliant on hydration -water is the solvent that carries toxins out through urine, stool, and sweat 2 billion people lack access to safely managed drinking water at home verify water supply is free of toxins through testing

Answer 4

risk for bioaccumulation: -lipophilic toxins, if not excreted, remain in mammalian fat tissue -bioaccumulate in animal foods, especially high fat products -leach into all forms of lipids during processing and packaging -balance fats with dietary fibers and polyphenols -be mindful of how fats are produced and stored benefits of fats for detox: -dietary fats stimulate the liver to produce bile, and the gallbladder to contract and release that bile - keeping a major elimination pathway open

Answer 5

sympathetic overdrive can interrupt hormones, enzymes, and cellular process involved in detoxification chronic stress can: -impair enzyme activity in the liver -deplete glutathione levels -lead to chronic inflammation -disrupt hormone balance -contribute to changes in the gut microbiota and intestinal permeability, potentially altering elimination of phase 2 conjugates -lead to mental health issues like depression and anxiety, making healthy habits more difficult

Answer 6

much of detoxification happens when we're sleeping circulatory system and lymph systems have a greater capacity to catch up on metabolic waste and toxins sleep hygiene: eating late, eating a large number of sweets at night, or drinking alcohol in the evenings all place a greater burden on the liver liver is asked to focus on more pressing projects: management of blood sugar, clearance of alcohol, etc

Answer 7

gallbladder stagnation/inflammation - can reduce bile production and impair flow constipation prolonged contact between toxins and the intestinal lining fiber: binds toxins and phase 2 conjugates in the stool -diets low in fiber and high in fat = increased risk for reabsorption dysbiosis can break the bands between phase 2 cofactors and toxins, allowing reabsorption nutrient absorption

Answer 8

chemical and toxic metal exposures: -damage to beta cells of the pancreas leading to decreased insulin production -impaired insulin sensitivity diabetogens are toxins that disrupt the control of blood sugar studies show increased risk for metabolic syndrome and T2DM in individuals with increased exposure to environmental pollutants (air pollution, BPA, phthalates, heavy metals) Liver: -converts excess dietary sugars into storage forms -can become overburdened with the work of blood sugar regulation -balancing blood sugar frees up the liver to manage its other essential work in digestion and elimination elevated stores of body fat - bi-directional relationship: -the adipose tissue is helping to sequester the fat soluble toxins -large amount of weight lost in a short period = large amount of stored toxins released

Answer 9

-start with the foundations -biological impact -least effort -consider cost -start small -access -alternatives -client input -pleasure -dont lead with fear

Answer 10

pay attention to three factors: -exposure to heat -increased lipid content -time in addition to avoiding plastics themselves, we can try to exercise some control over these factors to reduce our exposures

Answer 11

polycarbonate plastic (clear single use water bottles, to-go containers) is worst at leaching BPA compared to other higher density plastics temperature influences BPA release from plastic, avoid heat exposure reduce canned foods, glass equivalents = lower serum BPA levels pre-cut produce and meats: multiple sources of plastic chemicals (styrofoam tray, plastic wrapping, and thermal sticker) -bag your own produce or buy from the butcher counter wash hands before eating to reduce BPA containing dust wash produce before consumption

Answer 12

thermal paper used for cashier receipts may contain BPAs or BPS BPA mass on thermal paper receipts can be significantly higher than in canned food handling thermal receipts can lead to BPA penetrating the skin, take precautions: -decline receipts when possible -isolate receipts from other items -opt for email receipts -wash hands after handling receipts -choose electronic boarding passes when flying

Answer 13

avoid heating plastic: -electric tea kettle -cooking utensils -warming plastic baby bottles -tea bags made from plastic mesh -transfer food/liquids to microwave safe glass or ceramics first -reusable cup for hot drinks - avoid single use plastic lids -avoid placing hot foods in plastic storage containers -allow foods to cool before placing plastic lids on glass vessels

Answer 14

baking mats and pans, cooking utensils, ice cube trays, food molds, food storage vessels, steaming baskets, reusable sou vide bags can leach endocrine disrupting chemicals into food at higher temperatures lower quality silicones may contain plasticizing chemicals dyes used in silicone can leach into food takeaway: minimize high heat applications and do a little research into the producer to make sure it is indeed 100% food grade

Answer 15

one of the most stable/biologically inert plastics high density polyethylene (HDPE). or low density polyethylene (LDPE) - the higher the density, the lower the leaching a 2022 study compared plastic bottles to tetra packs lower concentrations of phthalates in liquids from tetra paks: -plastic bottles: 1340-2370 micrograms per liter -tetra paks: 385 - 450 micrograms per liter debate about safety of exposing foods to these plastics at high temperatures for long periods (sous vide cooking bags) easily confused with some of its close chemical cousins ex: polyethylene terephthalate (PET), contains phthalates

Answer 16

chemicals used in plastic production are petroleum based/lipid soluble prioritize purchasing/storing fatty foods in glass Ex: nut butters and cooking oils if buying bulk in plastic, transfer oils to smaller glass containers at home store in the freezer to reduce leaching

Answer 17

teflon: polytetrafluoroethylene (PTFE), a type of perfluorinated compound look for alternatives: -nonstick pots and pans - opt for stainless steel, pyrex, cast iron, and ceramic -non stick baking sheets -pizza boxed - these are made to resist grease and steam using PFCs -popcorn bags - opt for stove top or air poppped options

Answer 18

water and grease repellent paper alternatives to plastic -capable of leaching toxic levels of PFCs into the food - especially with high heat, lipid content, and exposure time PFAS chemicals found in the packaging from several prominent US grocery stores and food chains: -two thirds of paper takeout containers treatment withPFAS -11% of bakery and deli papers

Answer 19

safer chemicals healthy families = NHANES data study -more food eaten at home each day = lower serum levels of all five PFASs tested -for every 1000 kilocalories of food consumer from non-restaurant sources daily, PFAS serum levels decreased by up to 5% -fast food/pizza = higher PFAS levels microwave popcorn: -interior lining of the paper bag that is designed to be water resistant and nonstick -food product that is coating in a lipid based fake butter -cooked using very high heat takeaway: preparing more meals at home using whole foods, or bring your own to-go container, can dramatically reduce exposure to these chemicals of concern

Answer 20

eat more whole foods look for foods with short ingredients list and ingredients you can recognize/pronounce avoid synthetic food dyes minimize natural and artificial flavors

Answer 21

simplify - skip unnecessary products like dryer sheets and air fresheners use simple, affordable, natural products -fragrance free + eco-friendly + biodegradable dish and laundry soaps -hydrogen peroxide in a spray bottle is a great antimicrobial option for surfaces -white vinegar for windows, ranges, showers -baking soda and vinegar for tough cleaners -beeswax candles or essential oils for scents -natural enzyme based alternatives to odor-concelaing products client educational resources

Answer 22

removing street shoes before entering home leads to decrease in heavy metals and a variety of environmental pollutants in household dust automobile emissions and asphalt young children spend more time on the floor

Answer 23

two of the main culprits: -flame retardants in foam based goods -formaldehyde from particle board top ways to decrease flame retardants: -buy products made without flame retardants (see labels) -vacuum with a HEPA filter or wet mop -wash hands before eating -dispose of damaged cushions -dont reupholster or replace carpeting yourself top ways to reduce formaldehyde: -real solid wood furniture (consider second hand) -particle board 5 years old or more will have already outgassed

Answer 24

prioritize: products that interact with the skin for longer periods of time -fewer protective mechanisms for toxins coming in through our skin compared to our gut (first pass metabolism) products that interact with mucus membranes like oral hygiene and feminine hygiene products that may accidentally be consumed - lip stick or lip balms phthalate free fragrance free use simple food grade ingredients environmental workgroups skin deep app to help select safer personal care products online health stores - competitive prices and wide selection

Answer 25

dusting with wet fabric: prevents particles from becoming airborne vacuum vs sweeping: vacuum with HEPA certified bags/filters -HEPA air filter: HVAC of free standing designed to capture particles as small as 0.1 (ultrafine) or 0.3 microns increasing fresh air intake household plants: phytoremediation - relatively modest compared to dedicated air purifiers or proper ventilation manage humidity: 30-50% use exhaust vents, address leaks, and be careful not to overwater plants mold testing/remediation: ERMI test

Answer 26

reverse osmosis (RO): -semi-permeable membrane to remove a wide range of contaminants -highly effective - reduces contaminants to extremely low levels -more complex - large amount of wastewater created charcoal filters (activated carbon): -absorb organic compounds, chlorine, perfluorinated compounds -moderately effective at removing many contaminants -available in many formats, relatively affordable, requires regular replacement UV (ultraviolet) purifiers: -disinfect water by killing microorganisms -not filters - do not remove particles or chemicals sediment filters: -remove physical particles like sand, silt, rust, microplastics (if low micron) -effective at improving water but less effective at removing dissolved contaminants

Answer 27

advocate for regulations and industrial practices that protect larger groups of people individual focus can be time consuming, expensive, isolating, and nerve wracking giving time, attention, or other resources ot an effort can be very empowering

Answer 28

nutrients can play different supportive roles: -enzymatic cofactors -epigenetic - altering the rate at which enzymes are expressed reading materials for this module - covers nutrients known to modulate the activity of different cytochrome P450 enzymes

Answer 29

phase 1 enzyme for detoxification acts as an antioxidant on HDL particles - the good cholesterol especially relevant for individuals with metabolic conditions linked to environmental toxin exposure antioxidants and polyphenols: -quercetin -resvertrol -olive oil -green tea -pomegranate some of these phytochemicals boost PON1 activity and attenuate excessive CYP450 activity, helping to prevent excessive intermediate formation high intensity interval training and anaerobic exercise have been associated with an increase in PON1 activity

Answer 30

supplemental approach: -increasing protective antioxidants -boosting the supply of phase 2 cofactors -enzymatic cofactors -functional groups transferred to the toxin -upregulating the endogenous production of phase 2 enzymes / activity primer on reading materials: nuclear factor erythroid 2-related factor 2 (Nrf2) -transcription factor protein -controls when and to what extent specific genes are turned on or off Nrf2 activation: -enhances the expression of genes for phase 2 enzymes -promotes the production of antioxidant enzymes (superoxide dismutase, catalase, and glutathione peroxidase) many therapeutic nutrients & phytochemicals support phase 2 by activating Nrf2

Answer 31

boost antioxidant status modulate the immune system in beneficial ways support both sulfation, methylation, and glutathione pathways/status caveat: may aggravate sulfur sensitivity: -IBS -individuals with difficulty metabolizing sulfur compounds (sulfur sensitive) molybdenum can be helpful because it is a major cofactor in metabolizing sulfur first look for client response to dietary sources supplement forms - start low and slow

Answer 32

N-acetylcysteine (NAC) -cysteine amino acid 0 rate limiting factor for the synthesis of glutathione -counteracts oxidative stress -in rodent models, NAC increased urinary excretion of methylmercury after exposure Methylsulfonylmethane (MSM) -organosulfur compound -mitigate toxin induced liver damage, glutathione synthesis, and support sulfation pathway -very small amounts in sulfur containing foods, synthetically produced for supplements I3C / DIM: -indole-3-carbinol (I3C) is derived from cruiferous veggies -diindolylmethane (DIM) is a derivative of I3C -modulate phase 2 enzymes -clearance of toxin estrogen metabolites - anticarcinogenic

Answer 33

provide a methyl group (CH3) phase 2 pathway glutathione synthesis methyl donors have been shown to increase the elimination of various substances, including heavy metals, hormones, and environmental pollutants caveat: -excessive methyl donor supplementation can lead to a state of over-methylation -over-methylation associated with imbalances in neurotransmitters (anxiety, depression, mood swings), immune function, and hormonal regulation -individual genetic factors influence response

Answer 34

help to prevent constipation help bind tocins and phase 2 conjugates to prevent reabsorption in the intestines especially helpful for eliminating fat soluble toxins affinity for certain fiber sources to bind with specific toxins Examples: -high soluble fiber content had a greater bonding ability with heavy metals -a mix of soluble and insoluble fibers may be most effective for binding PCBs top fibers studied for toxin elimination include rice bran, wheat bran, oat fiber, pectin, flax, others

Answer 35

enzymatic process to make small molecular size enters the bloodstream and binds to heavy metals -many binders are too large to pass into the bloodstream 2006 study in healthy human subjects with normal heavy metal burdens: -15g of a modified citrus pectin powder per day led to increase in urinary elimination of metals -first 24 hours: the urinary excretion of arsenic increased by 130% -day 6: cadmium excretion increased by 150%, and 560% increase in lead excretion researchers did not detect an increased loss in healthy metals like magnesium and zinc

Answer 36

used for centuries remove toxins through adsorption -negative electrical charge attracts positively charged toxins Ex: zeolite thought to bind to heavy metals, nitrosamines, ammonia, mycotoxins, cations, radioactive materials, pesticides, while traveling through the intestines require purity testing

Answer 37

activated charcoal - a porous form of carbon adsorbs a wide range of toxins, drugs, chemicals in the gastrointestinal tract prevents their absorption into the bloodstream, allowing them to be excreted in feces used to treat poisoning or drug overdose

Answer 38

found in various fruits and veggies Ex: carotenoids, chlorophyll, anthocyanins antioxidant properties bind to some pollutants ex: chlorophyll binds to some forms of heavy metals and can increase phase 2 enzyme activity caution: with any of these products, especially clays and charcoals, exercise moderation concerns about: -over chelation -digestive upset and irritation to the mucus membranes -nutrient absorption

Answer 39

healthy minerals like magnesium, zinc, selenium, iodine, molybdenum, etc reduce uptake of toxic metals and halogens some chelation agents assist in heavy metal detoxification, but also deplete other minerals Ex: EDTA and DMSA supervision of specialist: -prevention of depletion of healthy minerals -avoid damage caused by mobilizing large volume of heavy metals at once

Answer 40

heavy metals - lead, mercury, cadmium, and arsenics phthalates, BPA, and some PCBs - may be primary route for BPA traditional dry saunas, wet saunas, and infrared saunas sweating through physical exertion releases more toxins than sweating through heat while sitting

Answer 41

lymph: propelled by the action of nearby skeletal muscles, movement of the lungs, and contraction of smooth muscle fibers aerobic exercise: increased excretion of a variety of environmental pollutants: -increased respiration -increased sweat -increased circulation -other metabolic functions like decreased fat storage all forms of movement help propel lymph massage and dry brushing vibration plates - helpful for limited mobility