optimal nutrition
DESCRIPTION
Nutritionist Kathleen Holton, PhD, discusses eating well and reports the latest research on probiotics.TRANSCRIPT
Optimal Nutrition for FibromyalgiaDr. Katie Holton
Importance of Diet
Nutrition is the single most important factor in optimizing your health
Positive vs. negative aspects to diet:
Positive Vitamins, Minerals, Protein, EFAs, Fiber
Negative Food additives, excess sugar, pesticides, herbicides, trans fats
Food Additives
ExcitotoxinsGlutamate, aspartate and L-cysteineFound under a myriad of names
Artificial sweetenersAspartame, acesulfame K, saccharin, sucralose
Artificial colors Interactions w/excitotoxins
GlutamateGlutamate – a non-essential, negatively charged AA from diet
The most ubiquitous excitatory neurotransmitter in mammals – very important!• Functions all over body (gut, immune system, pancreas, neuromuscular junction and brain)
• Precursor to the inhibitory neurotransmitter GABA
Disordered glutaminergic neurotransmission has been implicated in FM
Excess glutamate can lead to excitotoxicity• Also causes oxidative stress
Bound vs free glutamate• Meat versus soy sauce
Hidden ExcitotoxinsAcesulfame-K (Sunett, Sweet One)Aspartame (Equal, NutraSweet, Canderel)Autolyzed yeast (or autolyzed yeast extract)Barley malt extractBouillonBrothCalcium caseinateCarrageenanFlavoringGelatinHydrolyzed corn, wheat, or soy protein L-cysteineMalt extractMalt flavoringModified food starch (any type )Monopotassium glutamateMonosodium glutamate (MSG)
Natural flavoringNutritional yeastPlant protein extract Saccharin (Sweet’N Low)SeasoningSmoke flavoringSodium benzoateSodium caseinateSodium guanylateSodium inosinateSoy (only soybean oil /soy lecithin are OK to eat)Soy protein concentrateSoy protein isolateSpices (this term can hide other ingredients)StockSucralose (Splenda)Textured proteinWhey protein concentrateWhey protein isolateYeast extract
I also recommend avoiding all artificial colors, artificial
flavors, artificial sweeteners
Food Additives
Gelatin
Focus on REAL Food
Real Food – Food that is not highly processedLow in additives, no trans fatsHigh in nutrientsHigh in fiber
What Nutritional Factors are Important for Optimal Glutamatergic Function?
Adequate protein and low sugar
Antioxidants - Vitamins C & E
Vitamin D
Omega-3 Fatty Acids
Magnesium
Zinc
Protein and Sugar
Protein deficiency causes increased susceptibility to excitotoxicityHas been linked to increased prevalence of epilepsy in developing countries
Excess sugar in the diet also increases susceptibility to excitotoxicityKetogenic diet is used in epilepsy to counter this effect
Artificial sweeteners are not the answer!Hundreds of times sweeter than sugarCause increased cravings for sugar (& alter taste Rs)
Can also cause increased excitotoxicity themselves
Vitamin C
Synthesized in all green plants
Potent antioxidant•Protects against oxidative stress
Vitamin C saturates the brain first
Important for cartilage formation & immune function, improves endothelial function & lowers BP
Vitamin E
Important antioxidant
Has the ability to protect fatty acids from oxidation (i.e. functions in different areas than vitamin C)
Vitamin D
VS.
Synthesized from cholesterol• Inhibited by cholesterol lowering meds•Also inhibited by older age, northern latitude, season, sunscreen, clothing, dark skin, obesity
Important for calcium regulation, immune function,
serotonin synthesis
Reduces inflammation & protects against excitotoxicity
Omega-3 Fatty Acids
Important in maintaining fluidity of cell membranes to support cell-to-cell communication
Protects against excitotoxicity
Prevents inflammation
Alpha-linolenic acid is the basic essential omega-3 fatty acid in the diet• Found mainly in walnuts, flax seeds, and oils
DHA• Found in fish and fish oils• Farmed vs. wild fish
Magnesium
A very important mineral!
75% of the population does not meet the RDA of 420 mg
May be lost from GI tract in GI disorders
Stress can alter magnesium levels
Deficiency causes: Neuromuscular excitability, high BP, dizziness, constipation, seizures, tachycardia
Food sources of Magnesium
ZincAntioxidant Function
Can block NMDA receptors, protecting against excitoxicity
Deficiency caused by diets high in phytates and low in meatPhytates are
high in seeds, bran,
beans, & grainsSoaking
helps lessen phytate load
Prebiotics - Fiber
Benefits• Mucosal Barrier• Reduction in bowel pH• Synthesis of Vitamin K• Production of short
chain FAs• Lowering of
Cholesterol• Improved glucose
tolerance• Gut-brain axis
Probiotics - Yogurt
Diarrhea/Antibiotic Use
Greek yogurtSupplies beneficial probiotics (bacteria)High in proteinCan be consumed by those who are lactose intolerant
Activia is not needed (and contains additives)
Plain or vanilla recommended
Can add:Granola, wheat germFresh or dried fruitNuts, honeyLemon/orange cod liver oil
Mediterranean Diet
Bulgur
The End