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Naturopathic Nutrition > November > Flashcards

November Flashcards

1
Q

How many times should you chew food?

A

20 times

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2
Q

Which antibodies are found in saliva?

A

IgA

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3
Q

What can lower the pH of the mouth?

A

refined sugars, meat, dairy, processed foods, gum, cigarettes, alcohol, coffee, stress

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4
Q

What causes the release of gastrin?

A

the stretching of the stomach and stimulation of enteric nerves

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5
Q

What does gastrin do?

A

stimulates peristalsis and release of HCl and digestive enzymes (lipase and pepsinogen) it also stimulates the release of bile

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6
Q

What enzymes are released in the stomach?

A

lipase and pepsinogen

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7
Q

Which cells release enzymes into the stomach?

A

Chief cells

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8
Q

What is the inactive form of pepsin?

A

Pepsinogen (converted by HCl)

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9
Q

What gets absorbed in the stomach?

A

alcohol, water, iodine and fluoride

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10
Q

What nutrients are needed to produce HCl?

A

Zinc, vitamin B6

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11
Q

What are some good sources of zinc?

A

pumpkin seeds, nuts, eggs, oysters, fish and meat

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12
Q

What are some good sources of B6?

A

sunflower seeds, whole grains, walnuts, green veg, avocado, potatoes, carrots and fish

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13
Q

What causes the release of CCK from I cells in duodenum?

A

presence of fat and protein in the stomach

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14
Q

What does CCK do?

A

Causes release of enzymes from the gallbladder and pancreas and delays gastric emptying

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15
Q

What are some causes of low HCl?

A

chronic stress (raised sympathetic activity), low B6 and zinc, autoimmune gastritis, PPIs, H.Pylori infection, ageing

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16
Q

What can a central line down the tongue indicate?

A

poor gastric function

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17
Q

What issues can occur due to low stomach acid?

A

protein putrefaction creates polyamines
undigested food can cause SIBO
Reduced gastric activity reduces intrinsic factor compromising B12 absorption

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18
Q

What are the symptoms of low stomach acid?

A

bloating, belching and flatulence
abdominal pain and fullness after eating

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19
Q

How can you naturally increase stomach acid?

A

Apple cider vinegar with water before meals
bitter herbs and foods
zinc and B6 rich foods
fermented vegetables

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20
Q

Which herbs are bitter?

A

Gentian, barberry bark, rocket, dandelion, goldenseal, chicory, artichoke

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21
Q

What causes CCK release?

A

The presence of acidic chyme in the duodenum

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22
Q

What is the pH of the duodenum?

A

6.5

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23
Q

Where does the majority of absorption take place?

A

In the small intestine - jejunum

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24
Q

In which part of the digestive tract is vitamin B12 absorbed?

A

The ileum

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25
Q

Which enzymes are found on the brush border?

A

maltase, sucrase, lactase and dipeptidase (breaks down disaccharides and dipeptides)

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26
Q

Where do fatty acids get absorbed into?

A

The lymphatic capillaries

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27
Q

How much pancreatic juice is produced per day?

A

1.2-1.5L

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28
Q

What enzymes are produced by the pancreas?

A

amylase, lipase and proteases - trypsin and chymotrypsin

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29
Q

What symptoms can occur if pancreatic enzyme production is poor?

A

food ferments in intestine causing - bloating, flatulence and abdominal pain an hour after eating

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30
Q

What observations did Bernard Jensen make about overeating?

A

he found that undigested materials are stored in the mucous-secreting lining of the intestines, impairing absorption

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31
Q

What is in bile?

A

water, bile salts (conjugated with glycine and taurine), cholesterol and bilirubin

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32
Q

What causes bile release?

A

The presence of fat in the duodenum

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33
Q

What are the functions of bile?

A

Fat emulsification, carries detoxified products from the liver, stimulates peristalsis, excretes excess cholersterol

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34
Q

What does the liver store?

A

Glycogen, fats, iron, vitamins ADEK and B12

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35
Q

What can you use to reduce EMF?

A

Shungite stone

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36
Q

What is a phase 1 reaction?

A

the breakdown of toxins into smaller substances

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37
Q

Which enzymes are involved in phase 1 reactions?

A

CYP450 - they create an active binding site on the toxin

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38
Q

What are the by-products of phase 1 reactions?

A

Free radicals, toxic compounds

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39
Q

What are phase 2 reactions?

A

conjugation reactions, they modify toxins to make them safe and excretable by binding a functional group to them

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40
Q

What nutrients are needed for phase 1 reactions?

A

Antioxidants e.g. beta carotene, vit C

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41
Q

What nutrients are needed for phase 2 reactions?

A

sulphur, magnesium, B vitamins

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42
Q

What is the key antioxidant used in phase 2 reactions?

A

glutathione (selenium is needed for the production of glutathione peroxidase)

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43
Q

What is the most potent antioxidant?

A

Melatonin

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44
Q

What ingredients can you use in a liver flush?

A

lemon juice, orange juice, apple juice, olive oil, ginger, cayenne pepper

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45
Q

Which cells produce mucus in the large intestine?

A

goblet cells

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46
Q

Where is vitamin B12 absorbed?

A

In the terminal ileum

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47
Q

Where is the gut associated lymphoid tissue found?

A

In the lamina propria - beneath the epithelium of the intestinal wall

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48
Q

What is found in the gut associated lymphoid tissue?

A

Macrophages and lymphocytes

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49
Q

What type of antibody is secreted by gut associated lymphoid tissue?

A

IgA

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50
Q

What supplement can you give to improve IgA levels in the gut?

A

Saccharomyces Boulardii

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51
Q

How are the final nutrients of food extracted?

A

microbial fermentation

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52
Q

What are the by-products of microbial fermentation?

A

methane, hydrogen, hydrogen sulphide

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53
Q

What can early weaning cause?

A

overstimulation of the immune system in response to foods

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54
Q

What are the functions of the gut microflora?

A

synthesises vitamins (biotin and K2), supports intestinal barrier (produce short-chain fatty acids), outcompetes pathogenic bacteria, immune function, regulates appetite, mood regulation

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55
Q

What factors can contribute to leaky gut?

A

processed foods, refined sugars, heavy metals, corticosteroids, NSAIDs, Abx, stress, dysbiosis, alcohol and smoking, radiation and chemotherapy, early weaning

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56
Q

What is an inflammatory marker of the gut?

A

faecal calprotectin

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57
Q

What is dysbiosis?

A

negative imbalance in the gut microbiome - more pathogenic strains

58
Q

What problems are associated with dysbiosis?

A

nutritional insufficiency, IBD, colorectal cancer, alzheimers, parkinsons, autoimmune conditions, allergies, obesity, mood disorders

59
Q

What is the migrating motor complex?

A

Peristaltic motions from the stomach to the ileum that sweep any leftover material into the colon (takes around an hour and 45 mins)

60
Q

What can you do to support the MMC?

A

avoiding overeating, and heavy proteins, leave longer gaps between meals, chew better, improve sleep, pro-kinetic foods, parasympathetic activation

61
Q

What are some pro-kinetic foods?

A

ginger, artichokes, bitters

62
Q

What foods can be used to help with bowel elimination?

A

aloe, flaxseeds, psyllium husk

63
Q

What are the two plexuses found in the enteric nervous system?

A

myenteric (movement), submucosal (secretion release)

64
Q

What does serotonin do in the GI tract?

A

Promotes gut motility

65
Q

What are the implications of poor digestion?

A

less nutrient absorption, fermentation of undigested foods, increased toxaemia, retention of undigested materials

66
Q

Describe the process of vitamin B21 absorption?

A

dietary B12 is bound to R-protein (from saliva), this complex is then broken down in the duodenum by pancreatic proteases. B12 then binds to intrinsic factor from the stomach (parietal cells) so then it can be absorbed in the terminal ileum

67
Q

What is cholecalciferol?

A

Vitamin D3

68
Q

What is calcitriol?

A

The active form of vitamin D

69
Q

What nutrients are needed to synthesise vitamin D?

A

magnesium, cholesterol

70
Q

What vitamins are involved in calcium absorption?

A

Vitamin D3 gets calcium from gut into blood, Vitamin K2 (activates osteocalcin) gets calcium from blood into bone

71
Q

Where is vitamin K2 produced?

A

In the GIT by the microflora

72
Q

What are the key minerals found in bone?

A

calcium, phosphorus, magnesium, potassium

73
Q

What does calcium do in muscles?

A

involved in muscle contraction

74
Q

What does magnesium do in muscles?

A

It is involved in muscle relaxation

75
Q

Which minerals are needed for nerve stimulation?

A

sodium and potassium, chloride and calcium

76
Q

Why are chlorophyll rich foods good for the blood?

A

there are chemical similarities to haemoglobin

77
Q

What nutrient is needed for iron absorption?

A

Vitamin C

78
Q

Which hormone stimulates hunger?

A

Ghrelin (hungry goblin) - from stomach

79
Q

What nutrients are needed to make thyroid hormones?

A

iodine, tyrosine, selenium, zinc

80
Q

What nutrients are needed to make dopamine?

A

tyrosine, iron, B1, B3, B6

81
Q

What vitamin is needed to turn serotonin into melatonin?

A

B6

82
Q

What ion is used at synaptic junctions?

A

Ca2+

83
Q

What vitamin is needed for myelination of nerves?

A

B12

84
Q

Give an example of a hot and a cold condition?

A

hot - fever, inflammation
cold - fatigue and pallor

85
Q

Which herbs are energetically hot?

A

ginger, garlic, rosemary, thyme, cayenne

86
Q

What herbs are good for constipation?

A

marshmallow, aloe vera

87
Q

What is the term for digestive fire in ayurveda?

A

Agni - highest in the mornings

88
Q

What is the ayurvedic term for txins?

A

Ama

89
Q

What herbs are said to reduce Ama?

A

coriander, fennel, cumin, cardamom, fenugreek

90
Q

What dietary practices can reduce ama?

A

eat 3 hours before sleeping, eat slowly, 4-6 hours between meals, not eating if not hungry, exercise, avoiding cold water and ice

91
Q

What is the ‘spleen’ in TCM?

A

a functional organ that encompasses all aspects of digestion and absorption of foods. It likes warm and wet foods.

92
Q

What organ is from 5-7am in the TCM clock?

A

Large intestine - avoid caffeine

93
Q

What organ is from 7-9am in the TCM clock?

A

stomach - eat something warm and hydrating

94
Q

What organ is from 11-1 on the TCM clock?

A

Heart

95
Q

What organ is from 3-5pm on the TCM clock?

A

Bladder - drink herbal teas

96
Q

What organ is from 5-7pm on the TCM clock?

A

Kidneys

97
Q

What organs correspond to different parts of the tongue?

A

root: lower abdomen
centre: stomach and spleen
sides: liver and gallbladder
tip: heart and lungs

98
Q

What conditions can cause tongue changes?

A

candida, SIBO, IBD, IBS

99
Q

What can a deep central crack in the tongue indicate?

A

acid reflux, ulcers

100
Q

What can spoon-shaped nails indicate?

A

iron or zinc deficiency

101
Q

What do pale nails indicate?

A

anaemia

102
Q

What do brittle nails indicate?

A

mineral deficiency, low stomach acid

103
Q

What do white spots on the tongue indicate?

A

zinc or vitamin A deficiency

104
Q

What do vertical lines on the tongue indicate?

A

malabsorption of nutrients

105
Q

What does acne around the chin indicate?

A

hormonal imbalance

106
Q

What does a rash over the cheek indicate?

A

Stomach dysfunction

107
Q

What does acne on the forehead indicate?

A

bladder or intestinal dysfunction

108
Q

What do blue eyes mean in iridology?

A

sensitivity, poor absorption

109
Q

What do hazel eyes mean iniridology?

A

digestive sluggishness - constipation, enzyme deficiency

110
Q

What do dark brown eyes mean in iridology?

A

poor nourishment, diabetes mellitus, high cholesterol

111
Q

What can oily hair indicate?

A

excess body acidity

112
Q

What herb can be used for hair loss?

A

nettle - b vitamins, zinc, iron and protein helps too

113
Q

What can a dry, itchy scalp indicate?

A

lack of essential fatty acids

114
Q

What do temple headaches mean in TCM?

A

liver and gallbladder issues

115
Q

What do forehead headaches mean in TCM?

A

Stomach

116
Q

What characteristics are associated with the heat quality?

A

digestion, hormones, mental creativity, courage

117
Q

What characteristics are associated with the cold quality?

A

body structure, stability, firm tissues, resilience and reliability

118
Q

What characteristics are associated with the dry quality?

A

nerve impulses, mental speed, agility, adaptability

119
Q

What characteristics are associated with moisture?

A

bodily fluids, mucous membranes, love, contentment

120
Q

What energetic type is gluten and milk?

A

Damp

121
Q

What does astringent mean?

A

has a binding and toning effect on tissues

122
Q

What conditions are dry?

A

osteoarthritis, dry skin, dry cough, constipation, anxiety, tremors, bloating,

123
Q

What conditions have excess moisture (damp)?

A

obesity, oedema, hayfever, cysts, candida, phlegm, wet cough, weeping skin lesions

124
Q

What are the characteristics if someone is too dry or too damp?

A

dry: fearful and worried
damp: greedy and sentimental

125
Q

What foods are yin?

A

cold foods, fruits, leaves, veg, stews, yoghurt, slow cooked foods

126
Q

What foods are yang?

A

warm foods, meats, spices, herbal teas

127
Q

What energetics are dominant in childhood?

A

wet

128
Q

What energetics are dominant in teenagers?

A

heat

129
Q

What energetics are dominant in older age?

A

Dryness then cold

130
Q

What foods are good in spring? (moist season)

A

light, crunchy, dry foods, nettle and cleavers

131
Q

What foods are good in summer? (heat season)

A

berries, fruit and veg
(avoid, red meats, oily foods, stimulants)

132
Q

What foods are good in autumn? (dry season)

A

warm hearty stews, root veg, high water content fruits and veg, liquorice, herbal teas
(avoid dry foods)

133
Q

What foods are good in winter? (cold season)

A

warm, cooked, spiced foods, cruciferous vegetables

134
Q

What are the three aspects of food energetics?

A

direction, flavour, organ affinity

135
Q

Which foods are descending?

A

Cooling foods - like fruits, veg and root veg, as well as bitter foods

136
Q

Which foods are centring?

A

moist foods, steamed foods, round-shaped foods

137
Q

What foods expel out to the exterior?

A

hot spicy foods, pepper, ginger, chilli

138
Q

What foods are consolidating?

A

(affinity with the kidneys/adrenal glands)
roasting veg and meats
nuts and seeds, bone broth, fermented foods

139
Q

What foods are ascending?

A

Warming, spicy foods

140
Q

What are the five food flavours and their organs?

A

bitter - heart
sweet - spleen (digestive system)
sour - liver
pungent (spicy) - lungs
salty - kidneys (and adrenals)

Naturopathic Nutrition (10 decks)

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