Odds Flashcards
1
Q
X4 benefits of fibre
A
- Supports bowel elimination by bulking out stool
- increases satiety to support healthy weight management
- Slows absorption of glucose into the blood to assist in blood glucose balance / insulin sensitivity. Hgh fibre content reduces fasting blood sugar and glycated haemoglobin.
- Soluble fibre binds to cholesterol in small intestine preventing from entering bloodstream (excreted out instead).
- Fibre reduces the risk of hormone-dependent cancers in women by lowering oestradiol levels.
2
Q
Antioxidant benefits?
A
- Decreases oxidative damage by scavenging free radicals and donating electrons.
- regulate cellular processes
- induced by chemical carcinogens (chlorophyll)
- radiation treatment protection (chlorophyll)
- free radicals increase with age - Some can promote endogenous antioxidant activity eg chlorophyll
- Some can recycle antioxidants eg Alpha Lipoic Acid can regenerate Vits C, E, glutathione and Co-Q10.
- All reduce inflammation
- Some can enhance super antioxidants eg Coq10 on superoxide dismutase and Alpha Lipoic on glutathione.
- Alpha Lipoic Acid is potent fat and water soluble antioxidant.
Antioxidants can aid in prevention/reversing of:
- CVD
- cancer
- osteoarthritis
- CVD
Oxidative stress promotes fat storage. Antioxidants eg ALA can promote weight loss.
Antioxidants also one of five mitochondrial improvers (b Vits, co q10, EFAs and Mg Malate)
3
Q
Healthy weight loss?
A
- Reduce oxidative stress eg ALipA potent water and fat soluble antioxidant.
- Suppress appetite via influencing enzyme AMPK in hypothalamus (appetite regulated here) eg ALipoic, anthocyanins.
- Increase energy expenditure and reduce fat synthesis eg ALipoicA.
4
Q
Inflammatory pathways
A
TNF-a: pro-inflammatory cytokine
IL-6: Interleukin 6
Cox and Lox enzymes
NF-kB - group of proteins that influence inflammatory genes
Anti inflammatory = PPARS
5
Q
Funnies ?
A
- MSM for methyl donation (aids methylation cycle and reduces homecysteine)
- Chondroitin for connective tissue, cartilage and cushioning.
Chondrocytes create cartilage. - Gliadin for gluten
- UbiquinONE - one is for oxidised
- Bladderwrack for brown algae (thyroid health).
- Nori is a Red seaweed (B12 source)
- Chlorella for chelation, cellulose walls and (highest amounts of) chlorophyll.
7.a Chlorophyll kills chemical toxins (antioxidant role) inc those induced by radioactivity. NB NAC also aids heavy metal detox. - Chia for calcium and double letters (Ca, Cu, Potassium and P, Mg and Mn).
- Choline for cognition and concentration
- B6 for delta-6-desaturase (and Zn, Mg).
Bananas for B6! - Cranberry not for kidney stones!
- Wheatgrass for weight management (CCK satiety).
12a. Weed for weightloss ie seaweed and wheatgrass. - Maca for Mg and Mn.
- Spirulina for the amina (acids)
14a. Spiirulina for the hist-a (anti-allergic) - Prebiotics increase peptide YY (reduces appetite) and GLP-2 (BSR). Gut and obesity links.
- Glucosamine sulphate from the sea
- Glucosamine hydroCHLORIDE is from corn (synthetically created).
- Pollen is for protein (and hista!)
- Cortisol is catabolic. Breaks down muscle and collagen in extra cellular matrix.
19a. Cortisol caps catnaps and insomnia. - Cysteine for chicken
~ NAC = antidote to paracetamol - Taurine tightens - for muscle contractions especially heart
- Taurine is for tits and turkey thighs (breast milk)
- Coddy-Carnitine makes your breath, wee, sweat smell fishy
- BEFORE: bananas, eggs, fish, oats, rice, eggs + quinoa. + pumpkin seeds quinoa + barley grass. Sources of tryptophan.
- Tea (green) is for theanine and tranquility
- Creatine calls the AGM. Arginine, glycine, methionine.
- Heat causes heterocyclic amines
- Histidine makes histamine
- Prolactin causes PMS. GLA is the cure.
- Elderberries are CAQ. High C, anthocyanins and Quercetin.
- Phycocyanins pulverize Cox, TNF-a and NF-kB (blue-green algae)
- Potassium for pressure (BP)
- Saponarin for systolic. Phytochemical in barleygrass (BP lowering)
- Mg Gluconate = gut sluggish. Doesn’t cause lax effect. Good absorption.
- Ca supps contraindicated with corticosteroids and the change medis (oestrogen and progesterone)
- Fe supplementation interferes with Fluroquinolines (and penicillamine, levidopa).
- Conventional (orthodox) iron supplement? Ferrous citrate and ferrous sulphate.
- Hypoglycemia heightens cortisol.
- Superoxide dismutase protects NO from perOXIDation (CoQ10 upregulates SOD)
- Sweeteners alter satiety signals.
- ALA for arrythmias - stabilizes electrical activity in heart and ACE.
- Protein to preserve bone mineral density and muscle mass in old age.
- Triodothyronine (T3) - trio for three… ends in ‘one like thyroxine (T4).
- Brain-derived neurotrophic factor - just remember it! IF , ALA, EPA, DHA ncreases it. Neuro-protective.
- Fructose makes fat (liver fat).
- For elderly increase x3 Ss: soups, smoothies, stews. Warming. And also sweet and high water content fruit and veg eg root veg, linseeds.
- Cow’s milk inhibits absorption of Fe via Ca and casein content.
- Lysine competes with arginine. QED! Quinoa, eggs, dairy. Arg sources SS (seeds and seaweed).
- Space NK Spirulina increases NKCs
- Chlorell-a has Ig-A - mucosal membranes).
- For oestrogen dominance think aromatase reduction to prevent conversion of testosterone to oestrogen.
- Macrobiotic =3M: mindful eating, meatlessness and miso (soup).
- Glutamine is BIG. Most abundant AA. Buffers, Immune and Gut.
- Phytosterols for prostate health (reduce aromatase and 5 alpha reductase).
- ALA for Jenny (MS), mum (diabetes), dad (Alzheimer’s), Ellie (fertility). All antioxidant properties.
- ALA activates AMPK (amp-activated protein kinase), a hypothalamus appetite regulator.
- Myoinositol is MEGA - melon, eggs, grains/grass fed meat, aubergine.
- Myoinositol for menstruation - aid in PMS low mood and mood generally.
- Myoinositol and maitake for menstruation (PCOS)
- Turkey for tryptophan and Betaine TMG.
- Oxidative stress reduction aids weight reduction cos it promotes fat storage.
- Alpha Lipoic Acid chelates CLIMZ: CU, lead, Fe, Mercury and zinc.
- SOD protects NO from peroxidation
- CoQ10 crucial for cardiac muscle
- Chlorophyll symmetry (note the K and K and 4 and 4):
Vitamins A, C, E, K.
Minerals: Ca, Fe, Mg, K - Cysteine is like the Sistine Chapel. Needs Methionine and Serine to make it. B6, B9 and B12 as co-factors.
- Francais! Querc-e-tin targets the VEGFR-2 pathway - angiogenesis pathway in prostate and breast cancers.
- Glucosamine makes GAGS (mucopolysaccharides) +
- Glycoproteins
- Glycolipids
- Glucosamine for gut healing (NAG).
- PG1 is the Period Guardian. Inhibits prolactin. Prolactin increased in women with PMS. GLA is precursor to PG1.
- BAGELS for B6
Bananas, avocados, green veg, eggs, lentils, sunflower seeds. - LIV - branched chain amino acids. Leucine, isoleucine and valine.
- Phycocyanins are anti COX eg Spirulina
- Myoinositol is MEGA: MEGA - melon, eggs, grains, aubergine).
- Choline supplementation avoid cholinergic drugs
- Seaweed and pectin clear cholesterol from GI tract
- CALM: metals seaweed can bind to. Cadmium, arsenic, lead, mercury.
- Pomegranates for punicic acid (LDL and lipid-lowering)
6
Q
Gene expression meaning?
A
Either promoting or inhibiting transcription.
7
Q
Soluble and insoluble fibre
A
Soluble fiber dissolves in water, forming a gel-like substance that helps regulate blood sugar and cholesterol levels. Food for gut bacteria.
Insoluble fiber does not dissolve in water and adds bulk to the stool, aiding in digestion and preventing constipation. Both are essential for a healthy diet.
8
Q
High quality protein?
A
Contains all the essential amino acids but also highly bioavailable.
9
Q
High viscosity?
A
Binds and slows down glucose absorption
10
Q
If someone has fatigue what three causes could there be?
A
- Mitochondrial (low coq10 and other Krebs cycle nutrients)
- Low thyroid function
- Anaemia
11
Q
Issues with long-term PPI use?
A
- poor mineral absorption,
- poor protein breakdown,
3 poor B12 absorption.
Undigested food not broken down by stomach acid. Ferments in small intestine. Leads to long-term digestive issues. Dysbiosis
12
Q
Which intestinal protein increases leaky gut?
A
Zonulin
Gliadin increases its release. Can trigger AI.
NB enteropathy = leaky gut syndrome.
13
Q
How does dairy contribute to leaky gut?
A
- Increases mucus production
- Irritates gut lining.
- Contains protease inhibitors which can contribute to leaky gut.
- Dairy can mimic gluten in the body and therefore can cause issues with inflammation and immune response.
14
Q
What nutrients do you need for methylation
A
B9 (folate) and B12
15
Q
Mitochondrial support
A
- Coq10
- Antioxidants
- Mg malate
- B vits
- EFAs
