Nutrition and Digestive Health

There has been a lot of interest and research into the bacteria which are found within different areas of the digestive tract. These have been defined as gut microbiota. These bacteria provide health benefits. For instance, protection against harmful bacteria, they enhance the body’s immune system and help to maintain adequate nutrients in the body. There are two types of food products which enable the gut microbiota to carry out these functions; these are known as prebiotics and probiotics. In the next few paragraphs, an explanation as to how the gut microbiota carries out these essential functions and how they are enhanced by prebiotics and probiotics.

Gut microbiota and Immunity

In order to ensure the immune system is regulated effectively, the small intestine is lined with many immune cells. These immune cells have been found to mature in the large intestine. When these cells have been placed in the lining of the small intestine, they have been found to initiate an inflammatory response. As well as protecting the small and large intestines from harmful bacteria, the gut microbiota plays an essential role in preventing excessive and harmful inflammatory reactions in the bloodstream. These problems can arise from the overgrowth and the underlying of existing microbiota.

Gut microbiota and its protective role

There are different factors that contribute to the protective function of gut microbiota. These include, the production of Antimicrobial Polypeptides (AMP), helping ‘the consumption of nutrients sources’, and ‘the physical presence of the gut microbiota’- which has been said to act as a ‘deterrent’ against foreign substances. Indeed, a lot of the activity of gut microbiota can be positively enhanced by the role of probiotics.

Probiotics

Probiotics can be defined as healthy bacteria that when ingested can promote a positive microbiota balance within the digestive tract.  Several authors have suggested that probiotics may improve both short and long term conditions, such as ‘lactose intolerance, diarrhoea, allergy, asthma and colorectal cancer’. As previously discussed, probiotics have been found to produce AMPs as well as strengthen the lining of the small intestine. There are two key groups of probiotics, these include Lactobacilli and Bifdobacteria. With respect to cancer, these Lactobacilli have been found ‘prevent tumour growth by 50%’ in colorectal cancers’. Moreover, Bifbobacteria has been found to reduce the histamine, which is a substance which stimulates many allergic symptoms, such as those seen in asthma sufferers.

Prebiotics

Alongside probiotics, prebiotics have also been found to exert health benefits when used solely or in unison with probiotics. Prebiotics are food ingredients which have been shown to increase the quantity and the action of gut microbiota. These are usually shorts chains of indigestible sugars, such as Fructose which is naturally found in food or could be added (fortified).Some examples to which include ‘chicory root, tomato, banana’, garlic, chive and leeks, raw asparagus and wheat bran. In a similar manner, prebiotics have been said to optimize the intestinal immune system and relieve constipation.

The effects of Nutrition

 It is important to note that the foods we eat don’t just benefit ourselves as individuals, but provide a source of energy and increase the quantity of pre-existing microbiota. For instance, several authors have reported that the production of short chain fatty acids, such as butyrate prevent the build – up of ‘toxic by – products’.  The gut microbiota has been found to facilitate the breakdown of complex sugars into simple sugars. Additionally, they have been found to prevent the build up of dietary fat in fat tissue. With this in mind, it could be suggested that the microbiota may play a role in body weight regulation.

Recommendations

It is evident from research that nutrition plays an important role in the activity, size and number of gut microbiota. Moreover, optimum nutrition may prevent certain digestive disorders and diseases such as lactose intolerance and colorectal cancers. Nutrition and lifestyle modifications have been listed below.

 

•     Limit your intake of red meats and other meats high in saturated fat.

•     Consume foods which contain both prebiotics and probiotics.
•   Probitic foods may include yoghurts produced by Danone:Activia and formulas containing Lactobacilli bacteria.

•       Try to eat dinner before 8pm.

•    Take part in regular exercise e.g. walking, jogging and running for 30 – 45 minutes.

 

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Nutrition and Cancer

As most of you know cancer is one the biggest killers in the UK and worldwide for that matter. Interestingly, there is a lot of evidence that shows that not just nutrition, but lifestyle and environmental factors play a significant role in its development and prevention.Before I start giving recommendations, I think it’s vital to define cancer. Cancer can be defined as a ‘malignant tumour’ or growth. It usually arises from the ‘uncontrollable, purposeless division of abnormal cells. These cells usually have abnormal features and contain damaged genes (the genetic information which controls the cell’s normal functions).

Let’s talk about environmental factors, things such as tobacco smoke, arsenic and nickel, can be defined carcinogenic (harmful substances which promote cancer). These carcinogens create as it were, an accelerated immune response. If the immune system cannot destroy or identify them, their prolonged activity (usually inflammation) can promote the development of cancer.

 Let’s get on to the bit you’re all waiting for, the nutrition factor. There is strong evidence that shows that a diet high in saturated fatty acid is associated with breast, colon, rectum and prostate cancers. This is mainly because saturated fatty acids promote the development of bad cholesterol known as Low density lipoprotein (LDL) - cholesterol; this promotes an imbalance of cholesterol in the body and can cause the development of harmful substances in the body when stored as fat in fat (adipose) tissue. In addition, some authors had found that consuming more than 40g of alcohol per day is directly associated with cancers of the ‘oral cavity, pharynx, oesophagus and larynx’.

On a more positive note, the following anti-oxidants Vitamins C, E and selenium have been found to reduce the uncontrolled rate of programmed cell death (apoptosis), which is often characterised in cancer development, as well as reducing the tumour size and growth, respectively. Foods rich in Vitamin A have been found to protect against chemicals, which can cause damage to cells (‘free radicals’). They too - have been found to protect against the ‘premalignant phase’ of tumour development. 

So what recommendation should be made?

The information below is modified from the World Cancer Research Fund/American Institute For Cancer Research Expert Paper (2007):

·      Individuals should strive to maintain a healthy BMI range 18 – 25 kg/m²   (NB this range may not consistent with those who have high muscle mass or pregnant).

·      Those who are relatively well enough should take part in exercise often – the British Heart Foundation recommends 30 – 45 minutes of light, moderate exercise.

·      Avoid energy dense foods – such as foods high in sugar and avoid sugary drinks

·      Eat as many foods of plant origin

·      Avoid processed and red meats

·      Limit alcoholic drinks – less than 40g a day

·      Limit consumption of salt – No more than 4g a day.

·      Make sure your nutritional requirements are sought through diet alone, don’t use nutritional supplements unless absolutely necessary.

·      Lactating mothers are recommended to breast feed their children until weaning as opposed to using formula milk.

Nutrition, lifestyle and Type 2 Diabetes Mellitus

Type 2 Diabetes Mellitus, also known as non – insulin dependent or adult –onset Diabetes (International Diabetes Federation, 2013) is a condition whereby the body becomes resistant to the action of insulin. Insulin is a hormone that is released from the pancreas when the concentration of blood glucose is low. In Type 2 Diabetes, the pancreas is unable to produce enough insulin, or the body is unable to effectively use the insulin that is produced. High levels of blood glucose can cause several health problems, which will be discussed later on. The IDF has reported that 90% of diabetes cases are attributes to Type 2 Diabetes Mellitus. Indeed, Type 2 Diabetes occur later on life, in those aged 40 years and above and is not always easily identified unless through specific tests such ‘blood glucose finger prick tests’ (24hr - Fasting Glucose and 2hr Glucose Intolerance), and urine tests.  However, certain lifestyle factors such as overweight/obesity, physical inactivity, and excessive consumption of foods high in sugar, trans- and saturated fatty acids can contribute to high risks of developing Type 2 diabetes.  Moreover, genetic factors also contribute to the risk of developing Type 2 diabetes; people of Afro-Caribbean and Asian descent are at greater risks of developing diabetes.

Dietary risk factors

Consuming a diet high in sugar is very dangerous to a person with Type 2 Diabetes because you are adding extra sugar to the body, which insulin is unable to reduce and other cells are unable to recycle. In effect, high concentrations of blood glucose remain in the bloodstream. This can cause damage to kidneys, blood vessels within the heart, nerves with eyes (retinopathy) and lower ligaments (peripheral neuropathy). 

Let’s use the kidneys as an example of what goes wrong in Type 2 Diabetes Mellitus. One of the main functions of the kidneys is to filter waste products from the blood and excrete them in the form of urine. In addition, they can reabsorb water and salt from the blood to maintain a good sodium/potassium balance. One of the structures within the kidney, which filter these products, is known as a glomerulus. With respect to a diabetic kidney, ‘raised blood glucose can cause a rise of other chemicals in the kidney.’ These chemicals include proteins and albumin, which can leak from the glomeruli into the urine.  These conditions are known as Microalbuminuria and proteinuria. Microalbuminuria is the first stage of Diabetic Kidney disease and Proteinuria being the irreversible stage.

Lifestyle risk factors

Let’s move on to lifestyle factors. I’d like to begin to discuss how waist –circumference, BMI and other anthropometric (body) measurements play a significant role in the development and risk of Type 2 Diabetes Mellitus. People who consume a diet high in saturated fat and are physical inactive are at risk of gaining weight. If this is not controlled over a period of time people are at risk obesity and more so Type 2 Diabetes Mellitus. A study conducted earlier this year, showed that waist-circumferences greater than 94.65cm show a significant risk and incidence (occurrence of new cases) of Type 2 Diabetes Mellitus.

Recommendations

As previously mentioned before, diet as well as lifestyle factors have a strong influence on the development of Type 2 Diabetes. Therefore, I am going to list a range of dietary and lifestyle factors.

• Consuming a low GI diet will inevitably maintain the concentration of blood glucose in your bloodstream and reduce the activity of insulin. These include food rich in rye, barley, basmati rice, apples, bananas, oats, lentils and nuts.
• Consuming a diet rich in Monounsaturated – and polyunsaturated fatty acids (MUFAs and PUFAs) can prevent one of the secondary risk factors of Type 2 Diabetes, such as cardiovascular disease. MUFAs and PUFAs can be found in oily fish such as salmon, sardines and tuna, and nuts such as Brazil, almonds, hazelnuts, pine and peanuts. Also plant oils such as sunflower, sesame and olive oil are rich in mono-unsaturated fatty acids.
• If you fall into the ‘overweight category’ of the BMI chart (25 -29.9 kg/m², it would be important to consider taking   aerobic exercises such as rowing, swimming, running and jogging for at least 30 – 45 minutes a day.     
• Maintain a waist – circumference of 80cm for females and 94cm for males.
• In Summary, maintaining a healthy diet and taking part in physical activity will help you to achieve an equal height – weight ratio (Body Mass Index) and reduce the risk of obesity and Type 2 Diabetes, essentially.