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Presented by Anri van Rooyen BSc (Genetics, Psychology & Physiology) o BSc (Hons) o MSc

Holistic Counsellor o Health & Fitness Scientist

www.DrArien.co.za o [email protected] o 0123622422

Introduction• Digestive system basics

• Gut health

• Genetics 101

• Microbiome

• Nutrition and your gut

• Exercise and your gut


Digestive System/Gut Basics

• Group of organsresponsible for the breakdown of food and theabsorption of its nutrients.

• Gut = most highlyregenerative organ in thehuman body

• Regenerates its entirelining, every 5-7 days

• Genetic and lifestylefactors (epigenetics) play acrucial role in gut health


Nutrients• Macronutrients: large quantities needed. Converted to

energy to keep all the body systems working.1. Carbohydrates – fuel for energy

2. Protein – growth, hormones and repair

3. Fats – fuel for energy and essential fatty acids

4. Water – body fluid and regulating body temp


Nutrients• Micronutrients: small quantities

needed. 5-9 portions/day1. Vitamins

2. Minerals

• Both assists in:• Energy production

• Blood clotting

• Growth/developing body tissue

• All organ system health (digestive,bone, heart, immune, nervous,muscle, skin, reproductive &respiratory)

• All metabolic processes

• Fluid balance


Genetics 101• Human Genetics: the study of genes, genetic variation,

and heredity in humans

• Chromosome: collection of genes

• Gene: a sequence of DNA (deoxyribonucleic acid)

• DNA: molecule composed of two chains (made ofnucleotides) in a double helix. DNA carries all the geneticinformation that forms the blueprint for making a livingorganism

• Nucleotides: building blocks/base pairs of DNA. 4 basepairs: Adenine (A)-Thymine (T), Guanine (G)-Cytosine (C)


What Can Your DNA Tell You?


Your DNA and Gut Health:• Gluten sensitivity

• Lactose tolerance

• Inflammatory Bowel Disease

• Leaky Gut Syndrome

• Probiotic genes

• Gut health genes

• Intestinal bacteria

• Histamine tolerance

• Gut inflammation

Microbiome


• Full complement of the genes contained inall microbes• tiny living single cell organisms (incl. bacteria,

fungi, viruses, algae etc)

• found outside and inside the human body

• oldest form of life on earth

• also found in soil, air, water and other livingorganisms

• Complementary to the human genome (allof our genes)

• The genes in our microbiome outnumberthe genes in our genome by about 100 to 1

Gut Flora/Microbe Terms• Prebiotics:

non-digestible fiber substances thatare fermented by the beneficialbacteria in the gut and used as asource of fuel to help enhance gutflora health.

• Probiotics:

live microbes that can confer healthbenefits ranging from improvedimmunity to better brain function

• Postbiotics:

byproducts of bacterial fermentation inthe colon.


Gut Flora/Bacteria• Gut bacteria require a healthy gut lining to thrive.

• When leaky gut exists, the gut bacteria struggles to staybalanced, and the harmful bacteria begin to thrive• Symptoms: bloating, diarrhea, constipation etc.


Anti-inflammatory Diet Anti-Inflammatory Foods

• Whole, raw and super foods• unprocessed, organic, unrefined, fresh, plant based

• High fibre foods• Fibre may exert its anti-inflammatory effects by helping

control blood glucose, insulin, fat and cholesterollevels.

• Organic/grow your own

• Fresh fruits and vegetables• make seasonal choices, different colours etc

• Unsaturated fats (plant oils)• nuts, seeds, avocado and oils (incl. olive, coconut,

grapeseed and flaxseed)


Anti-inflammatory Tips

Rainbow coloured fruit & vegetables:

• Purple – grapes, egg plant (brinjals), very ripe chili peppers, some lettuce varieties

• Blue – blue berries, ripe chili peppers

• Green (bright) – spinach, broccoli, kale, rocket, dark green lettuce varieties, kiwi

• Yellow (bright) – bell peppers, papaya, lemon

• Orange – oranges, minolas, naartjies, pumpkin, butternut, bell peppers, pappino’s

• Red – tomatoes, bell peppers, ripe chili peppers, grapefruit


Anti-inflammatory TipsSuperfoods – some examples:

• Berries

• Nuts, seeds, pulses/legumes

• Cereal grains, grasses – wheatgrass, brown rice, oats

• Plant oils

• Algae - spirulina

• Raw honey; bee pollen

• Garlic

• Mushrooms – e.g. shiitaki, maitake, porcini

• Sprouts

• Aloe ferox – use in a smoothie

• Seaweed – e.g. nori found in sushi dishes

• Raw cacao – beans, nibs, powder, butter


Anti-inflammatory Diet• Omega-3 fats/oils

• found in oily fish (Norwegian salmon,

snoek, trout, sardines, anchovies), which

activate anti-inflammatory genes.

• coconut oil, olive oil, nuts, grapeseed oil,

avocadoes

• Moderate alcohol (stick to 1 glass of red wine)

• Antioxidants found in fruit and veggies

• Complex carbohydrates

• wholegrain products: rolled oats; seed crackers; basmati, brown/wild rice; cold potato;

• sweet potato; barley; lentils; spelt; 7 grains; quinoa; split peas

Sleep

• Your body replenishes, recovers and refreshes during sleep.

Stress Management


Anti-inflammatory Tips Digestive enzymes:

Food choices (lack of energy, bloating, constipation, diarrhoea, heart burn, cramps after meals, reflux, IBS, lactose intolerance)

• Paw Paw

• Pineapple

• Avocado

• Kiwi

• Bananas

• Raw honey

• Kefir / Kombucha – Alpha Beta Microbes

• Fermented food

• Mango

• Ginger


Anti-inflammatory TipsBasic nutriceutical food supplements

• Heart Brain Body Support & Antioxidant ,• vitamins A, E, B-complex, C, E, bioflavonoids, resveratrol and co-enzyme Q10

• Calcium and magnesium work optimally

together in nearly all metabolic reactions.• With vit D3, vit C, Boron and Potassium

• Omega 3 in the form of fish oil• EPA (eisosapentanoic acid) and DHA (docosahexanoic

acid)


Anti-inflammatory TipsColon Hydrotherapy

Take pre-and probiotics

• To heal and aid digestion and restore the balance of healthy bacteria inyour gut (microbiome) thereby reducing inflammation and improving guthealth.

Prebiotics – types of dietary fiber that feed the friendly bacteria in your gut• Asparagus, onion, artichokes, garlic, leeks etc

Probiotics – beneficial bacteria

• Lactobacillus acidophilus bacteria reside mostly in the

small intestine, and Bifidobacterium bifidum n the large intestine• live, cultured yoghurt, kombucha, kefir

• fermented foods

• Alpha beta microbes: contain 3 major classes of microbes• Contain yeast, lactic acid bacteria and phototrophic bacteria (breaks down toxic substances and produce

beneficial by-products such as the antioxidant vitamin A)


Anti-inflammatory TipsThe major benefits of adding probiotic:

• Supports immune system and reducesallergies

• Reduction in yeast and other infections; i.e.balances gut flora

• Inhibition of disease causing organisms

• Improved digestion, increased nutrientabsorption and vitamin synthesis

• Reintroduction of healthy bacteria

• Detoxification and protection from toxins

• Prevention of diarrhea from various causesand reduces the risk of IBS

• Cancer-protective effects

• Improves mental health

• Promotes weight loss


Exercise and Gut Health• Regular, moderate, enjoyable exercise

(swimming, walking, dancing, yoga) reducesinflammation and neutralises the effects of stress.

• Regular exercise actually changes your gutmicrobes.

• Several weeks of exercise resulted in an increasein butyrate, a type of fatty acid that keeps our gutshappy by reducing inflammation and producingenergy.

• Regular exercise resulted in more diverse gutmicrobiome

• Study found that high intensity cardio increaseprobiotics in your gut

• Changes in the gut microbiome after 6 weeks ofexercise. The gut makeup returned to normal afterexercise was dropped.

• Strength training: beneficial for gut cells andreduces inflammation


CASE STUDYGut Health Genes


Gut Health Genes


Functions:• Prebiotic production

• Vitamin B12 absorption

• Upkeep of beneficial bifidobacteria in the digestive tract

Associations:• >15% lower vitamin B12 levels due to inefficient absorption

• Increased risk for anxiety / depression - gut flora plays a major role inanxiety (GABA production)

• Predisposition to Crohn's disease

• Lowered immune function

Gut Health Genes


Recommendations:• Diet:

• Vit B12 rich foods: meat, fish, poultry, eggs and milk

• Supplements:• vit B12 as part of an antioxidant supplement

• prebiotics and probiotics

Pharmacology:• Medications and compounds that decrease FUT2 gene function

include:• Antibiotics

• Proton pump inhibitors

• Glyphosate (herbicide)

• Sucralose

• Metformin

Gut Health Genes


Functions:• Defensive mechanism to reduce inflammation and tissue injury

• Promotes bacterial clearance for bad bacteria e.g. Salmonella

• Close tight junctions in the intestinal tract (to help prevent a leaky gut)

Recommendations:• Probiotics

• Dietary fibre

• Omega 3 fatty acids

Gut Health Genes


• Low risk

Causes of a gut imbalance:

• Diets low in fiber, high in sugar and rich in processed foods

• Overuse of medications

• Undetected or low-grade food allergies

• Toxins

Gut support recommendations:

• Glutamine

• Probiotics

• Licorice

Gut Health Genes


Recommendations:

• Vit B6

Gut Health Genes


Function:

• Enzyme that helps degrade histamine• the immune system

• proper digestion

• central nervous system

Associations:• Normal histamine response

• Normal or typical zonulin levels – a protein that protects the walls of the digestive track and thedoorway to a leaky gut

• Gluten tolerance

Recommendations:

• Vit B6 & copper

Gut Health Risk


Make your health your number one priority. Allow us to assist you with holistic health coaching,

incorporating functional tools to prevent your genes from expressing as future disease.

This is preventative medicine at its best!Health Care Has Never Been So Personalised!

www.DrArien.co.za [email protected]

0123622422

Social Media CompetitionStand a Chace to Win Awesome Prizes

1. Complete the Registration Form

2. Take some pics, write a post

3. Share on Facebook & Instagram

4. Tag us (Ariani Health Solutions/@ariani) & 5 friends

5. Use the following #’s:

#loveyourgut #ariani #healthyguthealthyme

• https://www.verywellhealth.com/what-is-the-digestive-system-1943098

• https://greatist.com/live/good-gut-health

• https://www.google.com/search?q=gut+health+exercises&oq=gut+health+exercises&aqs=chrome..69i57j69i60l4j69i59.635611j0j7&sourceid=chrome&ie=UTF-8

• https://www.mindbodygreen.com/articles/exercise-cardio-gut-health

• https://www.healthline.com/health-news/exercise-improves-your-gut-bacteria

• https://loveyourgut.com/getting-gut-healthy/gut-active/

• https://www.drarien.co.za/reinstate-homeostasis-internal-balance-in-your-microbiome/

• https://www.healthline.com/nutrition/micronutrients

• http://cili-bao.co.za/about-us/products/alpha-beta-microbes/

https://www.verywellhealth.com/what-is-the-digestive-system-1943098

https://greatist.com/live/good-gut-health

https://www.google.com/search?q=gut+health+exercises&oq=gut+health+exercises&aqs=chrome..69i57j69i60l4j69i59.635611j0j7&sourceid=chrome&ie=UTF-8

https://www.mindbodygreen.com/articles/exercise-cardio-gut-health

https://www.healthline.com/health-news/exercise-improves-your-gut-bacteria

https://loveyourgut.com/getting-gut-healthy/gut-active/

https://www.drarien.co.za/reinstate-homeostasis-internal-balance-in-your-microbiome/

https://www.healthline.com/nutrition/micronutrients

http://cili-bao.co.za/about-us/products/alpha-beta-microbes/

social media competition...all microbes • tiny living single cell organisms (incl. bacteria,...

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