1
Q
What are superfoods?
A
Foods that contain all or nearly all the vitamins, minerals and trace minerals in the body
2
Q
Give three examples of superfoods
A
Bee pollen, algae and sprouts
3
Q
What score is used to measure antioxidant capacity?
A
ORAC - Oxygen Radical Absorbance Capacity (doesn’t take into account bioavailability and now the nutrient works in the body)
4
Q
What vitamins and minerals are found in cholorphyll?
A
Vitamins A, C, E, K, magnesium, iron, calcium and potassium
5
Q
What three foods are very high in chlorophyll?
A
Spinach, Parsley, cress
6
Q
How does chlorophyll help with detoxification?
A
- it can bind with carcinogenic chemicals such as heterocyclic amines and polycyclic aromatic hydrocarbons (produced by cooking meats/fish at high heat)
- it helps to induce phase 2 liver detoxification
7
Q
What are the antioxidant properties of chlorophyll?
A
- it decreases oxidative damage with its high antioxidant content
- it also helps to promote endogenous antioxidant activity
8
Q
What are the clinical applications of chlorophyll?
A
- reduces inflammation (inhibits TNF-alpha gene)
- supports energy production (rich in magnesium which is used in ATP production)
- promotes wound healing (can be used topically)
- deodorant properties (can reduce incontinence and colostomy odour)
9
Q
What effect does chlorophyll have on pH?
A
It is is alkalising due to its high alkaline mineral content
10
Q
How should chlorophyll containing foods be eaten?
A
Raw or lightly steamed or cooked
11
Q
How do chlorophyll supplements differ from natural chlorophyll?
A
They are usually synthetic and have copper within the porphyrin ring rather than magnesium
12
Q
What are the nutrients are high in seaweed?
A
Iodine, iron, calcium, B12, omega-3s and amino acids
13
Q
What are the clinical applications of seaweed?
A
- antioxidant and anti-inflammatory (reduces the production of COX-2 and NF-kB)
- Low thyroid function (iodine and tyrosine)
- weight management (fibre increases satiety, high nutrient low calorie, decreases fat accumulation)
- blood sugar control (improves insulin sensitivity)
- elevated blood lipids (improves LDL to HDL ratio)
- digestion (high fibre, enhances growth of beneficial bacteria)
14
Q
What do short-chain fatty acids do? e.g. butyrate
A
- they are a food source for the intestinal cells so help to maintain the intestinal value
- they play a role in enzymatic control of glycaemic control
15
Q
What are the three main types of microalgae?
A
Blue-green algae
spirulina (cyanobacteria)
chlorella (single-celled green algae)
16
Q
what nutrients are high in spirulina?
A
proteins (all essential amino acids), B1, B2, B3, A, K, beta carotene, copper, iron, zinc, calcium, magnesium, potassium, phycocyanin, chlorophyll
17
Q
What is different about the vitamin B12 in spirulina?
A
It is a B12 analogue and so it cannot be absorbed readily by the gut
18
Q
What are the clinical applications of spirulina?
A
- detoxification (it binds with heavy metals and helps with removal from the body)
- immune enhancing (NK-cells and anti-viral)
- anti-inflammatory (reduces production of NF-kB, and COX-2 inhibition)
- anti-cancer (phycocyanin)
- exercise (increases endurance, by reducing lipid oxidation)
- anti-allergy (inhibits histamine release from mast cells)
- anti-hypertensive
- lowers LDL and increases HDL
19
Q
What is the suggested dosage of spirulina per day?
A
1-8g (start small and build up)
20
Q
What is chorella?
A
A single-celled green algae with a cellulose wall (micronutrient availability is increased by breaking down the cell walls)
21
Q
What is the big difference between the nutrients in spirulina vs chlorella?
A
The vitamin B12 in chlorella us much more bioavailable.
22
Q
What are the clinical applications of chlorella?
A
- heavy metal chelator
- detoxification of radioactive particles after radiation exposure
- anti-diabetic - improves glycaemic control by influencing GLUT4 genes
- iron and B12 deficiency
- oestrogen metabolism
- immune support (increases IgA)
23
Q
What is the therapeutic daily dose of chlorella?
A
2-3 grams a day (high amounts can cause GI upset at the start)
24
Q
What are the chelating properties of coriander?
A
It is thought that it can move the metals out of the nervous system and then spirulina/chlorella can bind to it and excrete it from the body
25
What can be included in a heavy metal detox plan?
- remove sources of heavy metals
- drink lots of filtered water, 3x epsom salt baths a week, exercise, dry brushing, intermittent fasting
- bitters
- chlorella tablets
- detox smoothies (blueberries, banana, coriander, spirulina, dulse)
26
What nutrients are found in wheatgrass?
A, C, E, K and B vits. Iron, calcium, magnesium, selenium, amino acids, chlorophyll, antioxidants
27
What are the clinical applications of wheatgrass?
- antioxidants
- immune support and anti-cancer (can reduce chem side effects, good for chronic inflammatory conditions)
- alkalising (due to high chlorophyll)
- reduces serum triglycerides and LDL, raises HDL
- weight loss (reduces appetite and increases CCK (satiety) mainly through high fibre)
- detoxification and digestion
28
When is the best time to harvest wheatgrass?
at about 6 inches/ 10 days, when the grass starts to grow a second blade
29
What are the recommended doses of wheatgrass?
Juice: 30-120ml a day, powder: 3-5g a day
30
What nutrients is barley grass rich in?
A, B, C, E, calcium, potassium, selenium, antioxidants, chlorophyll, amino acids (GABA), fibre, enzymes like superoxide dismutase
31
What are the clinical applications of barley grass?
- antioxidant and anti-inflammatory (downregulates TNF-alpha)
- cardiovascular support (decreases LDL, increases HDL, helps to regulate blood pressure)
- diabetes (high fibre reduces fasting blood sugar)
- gout (reduces serum uric acid by increasing urinary secretion)
- GI (fibre supports bowel elimination and bowel flora)
- promotes sleep and relaxation (GABA and tryptophan content)
- energy production (contains enzymes involved in mitochondrial function, flavonoids produces tissue oxygenation)
32
What doses are recommended for barley grass?
3-15g of dried powder
1-5ml of juice
33
What are sprouts?
Seeds that have germinated and put out shoots, they have high nutrient levels at this stage
34
What nutrients are generally high in sprouts?
- proteins, magnesium, phosphorus, manganese, vitamins C, K, folate, chlorophyll, essential fatty acids, antioxidants, fibre
35
What are the clinical applications of sprouts?
- supports digestion (sprouting releases enzymes that predigest the nutrients in the seeds, high fibre)
- blood glucose control (high fibre, regulate activity of amylase, sulforaphane)
36
What is the best way to eat sprouts?
Raw to preserve enzymes and nutrients
37
What are the additional benefits of broccoli sprouts?
- high levels of sulforaphane and IC3
- IC3 good for detoxification, can be helpful in conditions of oestrogen dominance
38
What are the clinical applications of broccoli sprouts?
- Induces phase 2 detoxification
- anti-inflammatory (reduces NF-kB and TNF-a)
- anti-carcinogenic (increases p21 gene (tumour suppressor) , phase 2 detox, antioxidants)
- cardiovascular disease (reduces oxidation, lowers LDL)
- respiratory health (promotes detoxification of environmental toxins)
- H.Pylori infection (helps to eradicate H.pylori)
39
What nutrients are high in bee pollen?
proteins, fatty acids, vitamins, minerals, enzymes, flavonoids and phenolic acids with antioxidant properties
40
What are the clinical applications of bee pollen?
- antioxidants
- anti-inflammatory (inhibits COX and LOX)
- cardiovascular health (decreases LDL)
- aids recovery (adaptogenic properties)
- anti-allergic activity (inhibits histamine release from mast cells)
41
What dose of bee pollen is used therapeutically?
1-2tsp daily (four weeks before hay fever season starts)
42
What are the three parts to a grain and what do they contain?
- the bran (B vits, antioxidants, fibre)
- the germ (B vits, vit E, antioxidants, minerals, fats)
- the endosperm (carbs and proteins)
43
What are the clinical applications of whole grains?
- decrease metabolic risk factors (improved insulin sensitivity, weight loss, lowering LDL cholesterol)
- high fibre (supports bowel elimination, increases satiety, blood glucose balance)
- protects against heart disease
44
What grains is gluten found in?
wheat, rye, barley
45
What are the two proteins that gluten is made from?
Gliadin, glutenin
46
What component of garlic has the therapeutic effects and how is it released?
Allicin (It is converted by the enzyme alliinase (released on crushing) which converts alliin into allicin)
47
What are the clinical applications of garlic?
- Immunity: antimicrobial, increases macrophages (can rub on areas of infection)
- digestive health: supports microbial balance (prebiotic)
- anti-inflammatory
- cardiovascular health ( antihypertensive by increasing NO, lowers LDL)
- detoxification (inhibits phase 1 liver reactions and promotes phase 2, helps make superoxide dismutase and glutathione peroxidase)
48
How long before surgery should you stop garlic supplementation?
10 days - as it can interact with platelet aggregation
49
What are the clinical applications of ginger?
- digestive health - prokinetic (fresh ginger is usually better)
- anti-microbial and anti-inflammatory (inhibits LOX and COX and TNF-alpha)
- anti-nausea
- cardiovascular health (circulatory stimulant and lowers LDL)
50
What are the ingredients of a 'liver flush' protocol?
(drink first thing in the morning for 10 days)
- juice of a lemon
- 1 garlic clove
- 1/4L of veg or fruit juice
- 1 TBSP of EV olive oil
- grated ginger
51
What are the nutrient components of beetroot?
- iron, manganese, magnesium, potassium, vitamins C, B6, folate, betalain, betaine, lutein, nitrates (makes NO available to body tissues)
52
What are the clinical applications of beetroot?
- Improved exercise performance (nitrates improve oxygen use and stamina)
- antioxidant and anti-inflammatory (betalains, carotenoids)
- detoxification (betalains support phase 2 reactions)
- CVS (vasodilatory, lowers BP)
- methylation (betain - methyl donor)
53
What is the therapeutic dose of beetroot juice?
250ml - spread over the day
54
What is the best way to prepare beetroot?
Raw, juiced and eaten straight away. It is prone to oxidation and will lose nutrients if cooked
55
What nutrients are high in blueberries?
Vitamin C, K, fibre
high phytonutrients, ellagitannins, flavonoids, anthocyanins
56
What are the clinical applications of blueberries?
- anti-inflammatory (polyphenols supress COX-2)
- Anti-oxidant (can protect against atherosclerosis and neurodegenerative diseases)
- anti-cancer (immune-boosting and anti-oxidant rich)
57
What nutrients are high in elderberry?
High vitamin C, anthocyanin and quercetin
58
What are the clinical applications of elderberry?
- immune-boosting (anti-viral properties)
- diaphoretic (promotes sweating, supports fevers)
59
Why can't you eat elderberries raw?
High alkaloid content
60
What is the best way to prepare elderberries?
Mix 1 cup of berries with 3 cups of water, simmer for 15 mins. Then add 1/2 a cup of local honey.
61
What nutrients are high in cranberries?
proanthocyanins, vitamin C, flavonoids such as quercetin. manganese, copper, vit E, K, B5, B6
62
What is the therapeutic dose of cranberry?
- eat fresh berries
- Juice 300-500ml cranberry extract - in divided doses
- powder 250-500mg - in divided doses
62
What are the clinical applications of cranberries?
- urinary antiseptic (prevents bacteria from adhering to the urinary lining)
- Treatment of H.Pylori (anti-adhesive properties can be useful in H.Pylori)
- cardiovascular health (can reduce blood pressure and oxidative stress)
63
What is one caution for using cranberry juice?
Avoid in patients with kidney stones
caution with warfarin
64
What nutrients are high in chia seeds?
- Highest known plant sources of omega-3
- fibre, rich in mucilage, minerals, protein and antioxidants
65
What are the clinical applications of chia seeds?
- anti-oxidant and anti-inflammatory (high omega 3s, tocopherols, phenolic)
- blood sugar regulation (high fibre)
- digestive support (high soluble and insoluble fibre, mucilage soothes GI mucosa)
- Cardiovascular health (reduced LDL and lipid oxidation)
66
What nutrients are high in pomegranates?
Vitamins A, C, K, and folate. Minerals.
ellagitannins, punicic acid, anthocyanins (antioxidants)
67
What are the clinical applications of pomegranate?
- digestive health (ellagitannins what inhibit growth of pathogenic bacteria, punicic acid reduces intestinal inflammation in IBD)
- anti-inflammatory (block NF-kB pathway)
- Improves insulin sensitivity
- Improves CVS health (can reduce blood pressure even with a single dose due to NO and reducing ACE (does not last))
- anti-cancer (decrease COX-2, inhibit cancer cell growth)
68
What cautions are there with regular therapeutic doses of pomegranate?
- warfarin
- antihypertensives such as ACE-Is
69
What is maca?
Peruvian ginseng - a radish-like tuber (root)
70
What nutrients are high in maca?
- all essential amino acids
- high in minerals
- vitamins C, B2, B3, B6
- essential fatty acids
71
What are the clinical applications of maca?
- fertility and sexual function (increases libido, protective against BPH, helps with erectile dysfunction, improves sperm count)
- enhances energy and cognition (effects the endocannabinoid system, as well as GABA)
72
What are the therapeutic doses of maca?
1-20g a day. Start small
73
What are the five naturopathic principles?
- the healing power of nature
- treat the cause, not the symptoms
- treat the whole person
- prevention is better than cure
- a naturopath is a teacher
74
What are Hering's laws of cure?
- healing occurs from the inside out
- healing occurs from the most important organs to the least
- the mind gets better before the body
- symptoms disappear in reverse order to when they arrive
- from proximal to distal
75
What are antecedents?
Predisposing factors to illness - genetic predisposition, childhood, environment
76
Name some common triggers?
- physical or emotional trauma
- Infection
- medications
- dietary allergens
- stressful life events
- environmental toxins
77
What does EMF stand for?
electromagnetic frequencies
78
What effect does a sedentary lifestyle have on pain?
it increases substance P which can increase pain
79
How can EMF influence health?
EMFs can disrupt sleep by lowering melatonin. Good quality sleep and circadian rhythms are important for maintaining good health
80
What are the seven core clinical imbalances?
assimilation, structural integrity, communication, defence and repair, transport and circulation, energy: mitochondrial health, detoxification and elimination
81
What systems are involved in assimilation?
- digestive secretions
- digestive motility and innervation
- digestive hormones
- Absorption of nutrients
- microbiota balance
82
Which structures are involved in maintaining the structural integrity of the body?
- cell membrane health (EPA/DHA)
- mucous membrane and skin health (vitamin A, E, glutamine)
- bone and teeth (minerals)
- joint and cartilage (calcium, magnesium, phosphorus, vit D, vit C)
83
What areas are covered by defence and repair?
- inflammation
- infection
- microbiota imbalances
- Allergy/autoimmunity
- low immune function (reduced secretory IgA which protects mucous membranes)
84
What systems are covered in transport and circulation?
- lymphatics (tonsils, spleen, thymus, lymph nodes)
- vascular structures
- mobilisation of blood lipids
85
What cofactors are needed for energy production?
Zn, Mg, B6, B1, B2, B3, Fe
86
What environmental factors can lead to problems with energy production?
high aluminium, fluoride, arsenic, lead toxicity
87
What are the five parts of a naturopathic case analysis?
- gather information
- note antecedents, triggers and mediators
- plot information on a timeline
- identify which systems are under stress
- decide on the core clinical imbalances
88
What is the rule of three in naturopathic hypotheses?
There must be three factors to support a hypothesis
such as:
- low intake of magnesium rich foods
- muscle cramps
- pupils dilated
89
What conditions are associated with red cheeks?
SLE, rosacea, B3 deficiency, slapped cheek
90
What can lines across the forehead indicate?
many - poor intestinal health
one - small intestine issues (decreased absorption)
91
What can lines between the eyebrows mean?
One: stomach insufficiency
two: liver imbalances
92
What can lines above the lips mean?
reproductive system weakness, smoker
93
What can brown shadows under the eyes indicate?
liver stagnation
94
What can blue/black shadows under the eyes indicate?
adrenal exhaustion
95
What are some signs of anaemia?
skin and conjunctival pallor, angular stomatitis, pale/red tongue, tachycardia, spoon-shaped nails
96
What are tissue salts?
ratios of specific body minerals in a tablet form that can be used to help with mineral imbalances
97
What can white spots on the nails be indicative of?
calcium, zinc, silica deficiency
98
What is the lunula?
the white half-moon on the base of the thumbnail
99
What does an absent lunula on the thumb mean?
anaemia or malabsorption
100
What can a pale blue lunula mean?
diabetes, anaemia, peripheral neuropathy
101
What might a red lunula suggest?
cardiovascular disease, connective tissue disorder, malignancy
102
What can a pink/brown band at the end of a nail suggest?
ageing, liver cirrhosis, CKD, congestive heart failure, type 2 diabetes
103
What can brown-grey nails suggest?
CVD, diabetes, B12 deficiency, melanoma, lichen planus
104
What is paronychia?
infection of the tissue adjacent to the nails
105
What are some causes of paronychia?
trauma, low vit C, low immunity, poor hygiene
106
What can hangnails indicate?
too little protein, low B vitamins or vit C.
Dryness can be due to low EFA, vitamins A and D
107
What are common causes of clubbing?
Pulmonary - cystic fibrosis, lung cancer, bronchiectasis, idiopathic pulmonary fibrosis
Cardio - infective endocarditis
Gastro - liver
108
What are common causes of spooning of the nails? (koilonychia)
Iron deficiency, raynauds, SLE, protein deficiency, diabetes, haemochromatosis
109
What are beau's and mee's lines?
Beau - lines of interrupted growth of the nail
Mee's - white lines across a nail that indicates acute illness/infection
110
What do longitudinal nail ridges mean?
a sign of ageing
B vitamin deficiencies
rheumatoid arthritis
peripheral vascular disease
111
What might central nail ridges indicate?
Iron, folate or protein deficiency
112
What might nail pitting indicate?
psoriasis
alopecia
eczema
113
What might nail thickening indicate?
slow nail growth
- onychomycosis - fungal nail infection
- chronic eczema and psoriasis
- peripheral vascular disease
114
What types of conditions is nail beading associated with?
endocrine disorders
115
What can onycholysis be caused by?
hyperthyroidism
psoriasis and eczema
contact dermatitis
acetone use
116
Which tissue salts can be used for nail issues?
calc phos - white spots on nails
kali sulph - fungal nail infections, brittle nails
silica - any nail malformations
117
What mineral deficiency can impair taste?
Zinc
118
What can scalloped edges of the tongue indicate?
weak digestion, pancreatic insufficiency
119
What might a quivering tongue indicate?
- magnesium low
- stressed nervous system
120
What can a shallow vertical crack down the centre of the tongue indicate?
weak digestion
121
What can a greasy yellow tongue indicate?
inflammation and infection
122
What can a greasy white tongue indicate?
excess mucus/phlegm
123
What can dry lips indicate?
dehydration, excess spicy foods, sugar, alcohol. Low B2, B3 or folate
124
What can angular stomatitis/cheilitis be a sign of?
- Iron or B vitamin deficiencies
- infections (decreased immunity)
125
What might bleeding/receding gums indicate?
Vitamin C deficiency, zinc/CoQ10 deficiency
126
What do each of the divisions of the autonomic nervous system do to the pupil?
parasympathetic - constricted
sympathetic - dilated
127
What deficiencies can lead to photophobia?
Vitamin B2, B3, beta-carotene, vitamin A, zinc
128
What deficiencies can cause dry/brittle hair or hair loss?
Iron, protein, biotin, essential fatty acids
129
What can perifollicular hyperkeratosis indicate?
Vitamin A or EFA deficiency
130
What is a healthy pH for saliva?
6.8-7.5
131
What is a healthy pH for urine?
6.5-7.25
132
Where do you measure the hip measurement in a waist to hip ratio?
around the largest part of the buttocks
133
What are the healthy waist to hip ratios for men and women?
Men: 0.95 or less
Women: 0.80 or less
134
On the bristol stool chart are higher numbers constipation or diarrhoea?
Higher numbers = diarrhoea
135
What does floating stools mean?
The fats in the diet might not be emulsified properly (low bile) or excessive fat intake
136
What might thin stools indicate?
tension - like colon spasm seen in irritable bowel syndrome
137
What is the definition of constipation?
The passage of stools less than three times per week, or straining/passing hard stools
138
What can mucous in the stools indicate?
disturbance of intestinal flora, microbial infection, immune response to gluten, lactose or inflammation from ulceration
139
What colour loss of a lateral eyebrow indicate?
copper deficiency or hypothyroid
Naturopathic Nutrition
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