Autoimmunity Unlocked

5 Keys to Transform Microbiome, Immune, and Digestive Health and Reclaim Your Life. A 5R+ Holistic System Encyclopedia with Tactics for Rheumatoid Arthritis, Lupus, and Crohn’s.

by Anar R Guliyev, M.D. www.autoimmunityunlocked.org

Appendix 2: References and Additional Reading

Hope in the Face of the Incurable

Immune System - The Good, the Bad, and the Ugly

The Ugly: An Ailing Immune System

Autoimmune Diseases - A Modern Epidemic

Immune Illness On the Rise

The Good: The Holistic Way to Restore the Immune System

DILL+: Locks and Vicious Cycles

Key 1. Dysbiosis: Repopulate the Microbiome

The Last Discovered Organ That Reshapes Our Understanding of Health

Microbial Forces Within Us

A Busy, Adaptable Organ

Dimension 1: Microbiome Composition

Variety - Farmland vs Forest

Actively Repopulate

Building a Healthy Community

Probiotics

Fermented Vegetables and Pickles
Fermented Dairy
Cheese
Fecal Microbial Transplantation: Success or Temporary Fix?

Feeding your Allies

Prebiotics
Dead or Alive - Enzymes in Your Food
Frozen, Dried, Salted - Preserving Raw Produce
Polyphenols: The Colorful Path to a Diverse Microbiome
Vitamin K
The Myth of Healthy Toppings on Junk Food

Food Diversity

Dimension 2: Microbiome Distribution

SIBO, IBS, IBD, Ulcers: Many Faces of Microbiome Maldistribution

Small Intestinal Bacterial Overgrowth (SIBO)
Below the Waterline: Subclinical SIBO
Ulcers and Helicobacter pylori

Healthy Digestion to Fix Microbiota Distribution

Don’t Rush the Reactor

Surgical Procedures to Avoid

Stomach Acid

Acid - The Protective Firewall
Antacids and “Heartburn” (Gastroesophageal Reflux)

Bile and Liver Health

Bile Salt Malabsorption and the Microbiome
Helping Your Liver
Reduce Toxic Load
Hepatoprotective Food
Glutathione

Other Tactics for Fixing SIBO and Normalizing Microbiome Distribution

Power of Herbs, Spices, and Other Foods to Control Microbial Growth
Spices to Avoid
Antimicrobial Herbs and Spices
N-Acetylcysteine (NAC)

Fungi: Mold and Yeast

Addressing the SIFO Problem

Feeding Your Enemies

Sweet Does Not Equal Good

Sugar
Natural Sweeteners
Unnatural Sweeteners
Conquering Sugar Cravings
Good Options for Sweet Cravings
Children’s Foods - Passing the Problem to the Next Generation

Other Risks to Your Microbiome Health

Inflammation

Antibiotics

Antibiotics Residues in Food
Antibiotics’ Effect on the Microbiota of Animal Products
Reverse Osmosis and Remineralization
Why Water Quality Matters

Chemical Additives and Toxins in Our Food

Chemical Toxins in the Polluted World
Microplastics and Nanoplastics
Fish Safety
Heavy Metals and Chelation Foods
Alcohol
Food Additives: Hacking the Food
Concealing Poverty

Key 2. Inflammation: Reduce

Intermittent Hormesis

Chronic Inflammation

Consequences of Chronic Inflammation

When You Change Your Own Genes

Immune Cells in the Intestine

Inflammation and Other DILL+ Factors

Inflammatory Foods

Fats and Oils

Trans Fats and Hydrogenated Oils

Proteins and Animal Products

Characteristics of Various Protein-Rich Foods

Individual Food Reactions

Food sensitivity and allergies

Food Panel Tests

Elimination Diet and Autoimmune Protocol (AIP)

Spices and Herbs to Reduce Inflammation

Hot or Not

Supplements and Inflammation

Vitamin D

Zinc

Gum and Teeth Health

Key 3. Leaky gut: Repair

Constant Repair

Unhealthy Epithelium and Increased Intestinal Permeability

Gut Lining and Other DILL+ Factors

Eliminate Obstacles

Obstacle #4: Harmful Food Ingredients

Gluten
Saturated Fats and Excessive Omega-6 Oils
Excessive Saponins and Lectins
Alcohol

Obstacle #5: Medication

NSAIDs

Obstacle #7: Insufficient Mastication

Obstacle #9: Chilled Food and Drinks

Active Repair

Nutrition For the Gut Epithelium

Butyrate and Other Short Chain Fatty Acids
Resistant Starch
Acetate and Lactate
Naturally Fermented Foods

Other Nutrients

Sulphur and Methylsulfonylmethane (MSM)
Glutamine
Quercetin
Sea-buckthorn
Flaxseed
Bone Broth
Zinc
Vitamins

Water-Fasting

Elemental and Semi-Elemental Diets

Key 4. Lazy gut: Reawaken

Gut Motility: Speedy or Sluggish

Bowel Transit Time

Gut Motility and Other DILL+ Factors

Effect on the Microbiome - River vs Swamps

Inflammation

Damage to Interstitial Cells of Cajal (ICC)

Physical Activities for Optimal Bowel Transit

Strengthening the Core and Abdominal Muscles

Your Food and Gut Motility

The Fiber Paradox: Why Eat What You Can’t Digest

Prokinetic and Laxative Foods

Bile and Gut Motility

Careful With Laxatives

Key 5. Factors Beyond Digestive Health: Recondition

The Hygiene Paradox: When Too Clean Becomes Too Much

Hygiene Hypothesis and “Old Friends” Effect

Skin Microbiome and T-Lymphocytes

Spend More Time and Eat Outdoors

Non-Organic Agriculture

Environment and Climate: Where You Live Matters

Microclimate: Small Changes Without the Big Move

Sick House

Hormones. Why Do Females Experience More Autoimmune Conditions?

Testosterone

Xenoestrogens

Physical Exercises

Timing

Exercises for Healthy Testosterone Levels

Enhancing Limbs’ Capillary Circulation: A Simple Exercise

Cardio Training

Sleep and Circadian Rhythms

Sleep’s Role in Combating Chronic Illness

Circadian Rhythms

Melatonin: Friend or Foe?

Snoring and Sleep Apnea: Hidden Threats to Brain Health

Oropharyngeal Exercises

Your Digestive System Also Wants To Sleep

https://doi.org/10.2147/CPT.S44806

Hydrotherapy and Temperature Contrast

Contrast Showers: A Practice You Can Start Today

Sauna and Steam Room

Oral Health and Other Autoimmune Triggers

Chronic Inflammation in Your Body

Oral Microbiome, Gums, and Teeth

Chronic Gum Inflammation and Dental Pockets
Oral Microbiome