May Flashcards
(106 cards)
1
Q
What does ‘orthomolecular’ mean?
A
The right molecules in the right amount. They are naturally synthesised by the body but can be sourced from the diet
2
Q
What is the action of CoQ10
A
It plays a role in ATP production (electron transport chain) and antioxidant (healthy ageing)
3
Q
What are the food sources of CoQ10?
A
peanuts, pistachios, sesame seeds, olive oil, fruit and veg, meat, poultry, fish, eggs (CoQ10 can be lost if foods are fried)
4
Q
What are the therapeutic doses of CoQ10?
A
100-200mg a day for healthy ageing or 300mg for fibromyalgia in divided doses
5
Q
What are the therapeutic uses of CoQ10?
A
Peridontitis, energy, male and female fertility, improves cardiac muscle function - increases NO activity (vasodilation)
6
Q
How do statins interact with CoQ10?
A
They block HMG-CoA reductase which is needed to make CoQ10 and cholesterol
7
Q
What is the best form of CoQ10?
A
Ubiquinol or Ubiquinone - solubilised products have the best bioavailability
8
Q
Which form of alpha-lipoic acid is better?
A
The R form (natural form) - (s form is synthetic but helps to stabilise the R form)
9
Q
What are the food sources of alpha lipoic acid?
A
Brassicas, red meat and organ meats
10
Q
What are the functions of alpha lipoic acid?
A
Co-enzyme needed to turn carbs to energy and sperm cells, antioxidant that can regenerate other antioxidants, improves insulin sensitivity, helps with chelation of metals, improves neuropathic symptoms, promotes weight loss
11
Q
How should alpha lipoid acid be taken?
A
On an empty stomach, 600-1800mg
12
Q
What are glucosamines used for in the body?
A
They form a structural component of tendons, ligaments, cartilage, synovial fluid and mucous membranes
13
Q
Which forms of glucosamine are used for supplementation?
A
Glucosamine sulphate (from marine exoskeletons - more bioavailable) and glucosamine hydrochloride (from corn)
14
Q
What does N-acetyl-glucosamine convert to in the body?
A
Hyaluronic acid which is a component of synovial fluid
15
Q
What are the therapeutic uses of glucosamine?
A
- stimulates chondrocyte metabolism
- Decreases joint inflammation
- (N-acetyl-glucosamine- supports GI epithelial barrier and synovial fluid)
16
Q
What are the therapeutic doses of glucosamine?
A
1500mg/day - best combined with MSM and chondroitin and taken in divided doses
For N-acetyl-glucosamine (6g) in divided doses
17
Q
What are the common adverse effects and interactions of glucosamine?
A
S/E: GI symptoms, skin reactions, headaches
Interactions: May increase anticoagulant effect of warfarin
18
Q
What is chondroitin sulphate used for in the body?
A
It is a glycosaminoglycan that is a component of the extracellular matrix of connective tissues
19
Q
What are the therapeutic uses of chondroitin sulphate?
A
- osteoarthritis - reduce degradative enzymes, reducing inflammation, increased hyaluronic acid synthesis
20
Q
What are the therapeutic doses of chondroitin sulphate?
A
200-400mg 2-3x a day
or 1000-1200mg OD
21
Q
What are the common adverse effects and interactions of chondroitin?
A
S/E: may exacerbate asthma
Interactions: may increase anticoagulant effect of warfarin
22
Q
What are the food sources of MSM (Methyl sulfonylmethane)?
A
leafy green veg, algae, brains, fruits, milk
23
Q
What are the therapeutic uses of MSM?
A
- anti-inflammatory, protects cartilage (sulphur)
- reduces homocysteine
- tissue healing (skin and mucosa)
- immune regulation and anti-oxidant
24
Q
What are the therapeutic doses of MSM?
A
500mg 3x a day for joints
3g a day for CV health
2g a day for hayfever and tissue healing (can be used topically)
25
What are the adverse effects of MSM?
GI symptoms - nausea, diarrhoea and bloating
26
What are betaines (trimethyl glycine) used for in the body?
It is a methyl donor that converts homocysteine to methionine
27
What are good food sources of betaine?
Beetroot, wheat bran, quinoa, spinach, sweet potato, seafood, turkey
28
What are the therapeutic uses of betaine?
- reducing CVD risk - lower homocysteine
- Improve muscle mass and endurance
- can improve liver function in NAFLD
29
What are the therapeutic doses of betaine?
6g OD or 3g BD
30
What are the uses of dimethyl glycine?
Can improve behaviour in autism and reduce seizures. 65mg to 500mg start low in young children
31
What are the functions of phosphatidylserine in the body?
fat-soluble phospholipid in brain - helps with neuronal membrane functions, cell growth and communication
32
What are the food sources of phosphatidyl serine?
white beans, barley, carrots, mackerel, herring, organ meats
33
What are the therapeutic uses of phosphatidylserine?
- Improves neuronal membrane function and glucose metabolism - alzheimer's, memory decline
- improves mood through cortisol regulation (mood issues, ADHD)
- can help with insomnia
34
What are the therapeutic doses of phosphatidylserine?
300mg daily or 100mg 3x a day
35
What are the common interactions of phosphatidylserine?
May have additive effects when combined with cholinergic drugs, may decrease effect of anti-cholinergics
36
What is phosphatidylcholine used for in the body?
It is a structural component of cell membranes
37
What are the food sources of phosphatidylcholine?
Nuts, peanuts, wheatgerm, brussel sprouts, broccoli, spinach, peas, eggs, fish, meat
38
What are the therapeutic uses of phosphatidylcholine?
- prevents fat accumulation in the liver
- neuroprotective - helps with neuronal membrane and ACh production
- helps protect mucosal barrier of gut (UC)
39
What are the therapeutic doses of phosphatidylcholine?
liver health - 800mg OD
Neuro - 1-9g/day in divided doses
UC - 1-6g/day in divided doses
40
What are the common adverse effects and interactions of phosphatidylcholine?
S/E: GI symptoms
Interactions: additive effect with cholinergic drugs, may decrease effectiveness of anticholinergic medications
41
What is myo-inositol used for in the body?
provides structure to body cells, acts as an intracellular messenger and regulates insulin
42
What are the food sources for myo-inositol?
Whole grains, beans, fruit, veg, grass-fed meat, eggs
43
What are the therapeutic uses of myoinositol?
- PCOS and DMT2 - improved insulin sensitivity
- anxiety and depression
44
What are the therapeutic doses of myo-inositol?
Fertility - 2-3g OD taken with folate
Diabetes - 4g OD
Mood disorders - 12-18g OD
45
What are the common adverse effects of myo-inositol?
Mild GI symptoms at higher doses
46
Which nutrient is reduced by statins?
CoQ10
47
What are the three ways chondroitin protects cartilage?
reduces enzymes that degrade cartilage
reduces inflammatory cytokines
increases production of hyaluronic acid
48
what are two ways phosphatidylserine is beneficial for alzheimer's disease?
reduces hippocampal inflammation
reduces acetylcholinesterase
49
Which components of medicinal mushrooms are useful therapeutically?
- Beta-glucans - immunity
- Triterpenes - anti-tumour
- Sterols - vit D, anti-cancer
- Lectins - immunity
50
What are the benefits of beta-glucans?
Immunomodulation and anti-tumour activity - can stimulate WBCs
51
What is an adaptogen?
Something that can help increase the body's resistance to stress
52
What are the therapeutic uses of reishi?
- immune boosting
- anti-viral: prevents replication of EBV/hepB
- anti-cancer - can induce apoptosis and inhibit tumour mets
- anti-inflammatory and anti-histamine
- Anti-coagulant - inhibits platelet aggregation
- BPH - 5 alpha reductase inhibitor
- Triterpenes can have a sedative action on nervous system
- ganoderic acids help with blood sugar balance
53
What are the therapeutic doses of reishi?
3-9g a day - can be up to 15g a day - start low
54
What are the therapeutic uses of Shiitake?
- immune modulating - increases WBCs, anti-viral, anti-candida
- CVD - lowers LDL by increasing faecal excretion, anti-thrombotic
- Cancer - anti-proliferative and anti-angiogenic (Lentinan in mushroom)
- Gout - lowers uric acid
- BPH - high zinc blocks conversion of testosterone to DHT
55
What are the therapeutic doses of shiitake mushrooms?
1.5-10g a day
56
What are the common adverse effects and interactions of shiitake?
abdo pain, dermatitis, photosensitivity, asthma
Interactions: caution with anticoagulants
57
What are the therapeutic uses of Lion's Mane?
- high beta-glucans, erinacines, protein, selenium and zinc
- GI - promotes integrity of mucosa
- erinacine - stimulates nerve growth factor. anti-oxidant - good in any neuro issues, inc. concussion
58
What are the therapeutic doses of lions mane?
1-6g a day
59
What are medicinal compounds of turkey tail mushrooms?
- polysaccharide K
- polysaccharide peptide
Both used for cancer treatment
60
What are the therapeutic uses of Turkey Tail mushroom?
- cancer - anti-proliferative, anti-metastatic and anti-angiogenic (reduces S/E of chemo/radiotherapy)
- immune modulatory - increases WBC activity, anti-viral, can help in autoimmunity
61
What are the common adverse effects of turkey tail?
nausea, loss of appetite, diarrhoea
62
What are the therapeutic doses of turkey tail?
1-9g a day
63
What are the key medicinal compounds in Maitake mushrooms?
beta-glucans, metalloproteins, lectines, ergosterol
64
What are the therapeutic uses of Maitake?
- Immune regulating (beta-glucans), stimulate WBCs and inhibit COX
- Cancer - anti metastatic and alleviates side effects of chemo
- CVD - reduces LDL and RAAS
- metabolic disease - improves insulin sensitivity, can help ovulation in PCOS
65
What are the therapeutic doses of maitake?
3-7g/day
66
Which vitamin improves the absorption of proteoglycans?
Vit C
67
What are the medicinal components in CHaga?
beta glucans, triterpenoids and sterols, rich in antioxidants
68
What are the therapeutic uses of Chaga?
Immunity - supports bone marrow, anti-viral, may prevent cytokine storms
Cancer - antioxidant and induces cancer cell apoptosis, supports bone marrow in chemo
may inhibit platelet aggregation
69
What are the therapeutic doses of Chaga?
1-4g a day
70
What are the medicinal compounds in cordyceps?
polysaccharides, cordysepin acid, nucleosides, ergosterol and sterols
71
What are the therapeutic uses of cordyceps?
kidney diseases - supports renal health and regeneration, stimulates erythrocytes production
liver diseases - improves hepatocyte function and decreases fibrosis (cordycepin)
CVD - anti-inflammatory, anti thrombotic
Resp - improves resp function and immune in lungs
Memory, sleep, libido, mood, and reducing fatigue
72
What are the therapeutic doses of cordyceps?
2-5g a day
73
What are the cautions with Cordyceps?
May interfere with immunosuppressants
Caution in hormone dependent cancers
74
What are the basics of a traditional arabic diet?
Whole grains, fruit and veg, beans, parsley, goats milk, lamb, fish and seafood
75
What are the basics of a traditional African diet?
Veg, fruit, leafy greens, yams, sweet potatoes, beans, rice, fish, seafood, meat and eggs in moderation
76
What are the basics of a traditional Asian diet?
Veg, fruit, beans, legumes, nuts, herbs, spices, tea, rice, noodles. Fish, shellfish, meat, poultry and eggs in moderation.
77
What are the key principles of the Mediterranean diet?
Lots of plant foods, olive oil, low red meat, fish and poultry, wine with a meal. Sitting together eating over time.
78
What are the key health differences between those eating a mediterranean diet and a TWD?
Lower incidence of heart disease, cancer, diabetes, slightly higher longevity
79
List some issues that have occurred with the industrialisation of food
pesticides, water pollution, soil depletion, anti-biotic resistance, junk food, chemical laden foods, chronic health issues
80
What are the key features of the blood type diet?
Based on blood type. Three categories - highly beneficial, neutral and ones to avoid
81
What are the general recommendations for a blood type O?
High in animal proteins, avoid wheat and grains
82
What are the general recommendations for a blood type A?
High in plants and seafood. low carbs and fat. Avoid meat, dairy and wheat.
83
What are the general recommendations for a blood type B?
High in red meat, beans, fruit, veg, dairy. Avoid wheat, pork, chicken
84
What are the general recommendations for a blood type AB?
High in seafood, dairy, fruits and veg. low in red meat.
85
What is the main theory behind the blood type diet?
Based on the action of lectins (proteins) found on the surface of certain foods. Lectins are then said to cause agglutination of blood, liver and kidney failure over time if activated.
86
What are lectins?
carbohydrate-binding proteins that occur naturally in plants - high in raw legumes and grains. can inflame GI-tract and bind to minerals impeding absorption
87
How can you reduce the lectin content in foods?
Soaking foods in water for many hours, cooking with water at high heat, sprouting them
88
What is the macronutrient ratio of the ketogenic diet?
75% fat, 20% protein, 5% carbs
89
What is the difference between ketosis and keto-acidosis?
keto-acidosis is where levels of ketone bodies exceed what they body can cope with leading to a decrease in pH
90
Can ketones cross the BBB?
Yes
91
Which conditions are improved by the ketogenic diet?
Epilepsy, Alzheimer's and Parkinson's disease, brain tumours (and cancers with IGF receptors), improved triglyceride levels, diabetes
92
What are the mechanisms by which the keto diet causes weight loss?
- lowers insulin, reducing lipogenesis and increasing lipolysis
- appetite-suppression in ketosis
- increased metabolic cost of gluconeogenesis
93
What are the disadvantages of the ketogenic diet?
- overacidity, constipation, arthritis
- mineral and vitamin deficiencies
- Dyslipidaemia
- Poor long term compliance
94
What are the key features of the Atkin's diet?
Low carbs, high protein and fats. Starts with low carbohydrates and then increasing very slowly over time. mainly for weight loss
95
What are the key features of the paleo diet?
Exclude: legumes, grains, dairy, refined sugars, processed foods
Include: fruits, veg, nuts, seeds, meat, fish, plant oils
96
What are the disadvantages of the paleo diet?
High animal protein, lack of legumes and grains limit fibre and nutrients
97
What are the principles behind the specific carbohydrate diet and the gut and psychology syndrome diet?
- based on relationship between mind and gut
- improving health of GIT
- Promoting a symbiotic relationship with the internal bacteria
- maldigestion of carbohydrates causing a growth of pathogenic bacteria and poor tight junctions
98
What are the phases of the SCD and GAPS diets?
Stage 1 - intro - up to a year, all carbs are removed, eat moist easily digestible foods
Stage 2 - maintenance - 1-2 years, eat meat, veg, fish, eggs, fermented food
Stage 3 - reintroduction - slowly reintroduce foods one at a time
99
What is the low FODMAP diet?
low fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Poorly absorbed in the small intestine. Developed in Australia, designed for IBS
100
Are FODMAPs bad for everyone?
- no, for most people they are used as a fuel source for colonic bacteria. However if GI motility is altered or gut wall is sensitive, the increased gas generated as FODMAPs ferment can cause symptoms
101
What are the phases of the low FODMAP diet?
Restriction - 2-6 weeks, strict avoidance of all high FODMAP foods
Reintroduction - high FODMAP foods are progressively reintroduced (8-12 weeks)
Personalisation - amount and type of FODMAPs are tailored to the individual
102
What is the blue zone diet?
Diet based on the population groups that live longer, by Dan Buettner.
65% complex carbs, 15% protein, 20% fats. 95% plants.
103
What are the lifestyle features of the blue zones?
- active, outdoor lifestyles
- low alcohol, no smoking
- Less meds and vaccines
- Part of a community
- Engage in spiritual beliefs
104
What is the macrobiotic diet?
Founded by George Oshawa - combines zen buddhism and western style vegetarian diet. Whole foods, locally grown.
Whole grains: 30%, veg 30%, legumes 10%, miso 5%, fish/nuts 5%
no nightshade veg, no meat or dairy
105
What are the benefits of a plant-based diet?
-improved metabolic health, better glycaemic control, lower intake of heavy metals and plastics, reduced risk of foodborne diseases, improved longevity
106
Time
1hr 41 mins
