Autoimmunity Unlocked

5 Keys to Transform Microbiome, Immune, and Digestive Health and Reclaim Your Life. A 5R+ Holistic Guide for Rheumatoid Arthritis, Lupus, and Crohn’s (Encyclopedic Edition)

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

Appendix 2: References and Additional Reading

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Hope in the Face of the Incurable

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

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The Ugly: An Ailing Immune System

Autoimmune Diseases — A Modern Epidemic

Immune Illness On the Rise

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The Good: The Holistic Way to Restore Immune Health

DILL+: Locks and Vicious Cycles

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Key 1. Dysbiosis: Repopulate the Microbiome

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The Last Discovered Organ That Reshapes Our Understanding of Health

Microbial Forces Within Us

A Busy, Adaptable Organ

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Dimension 1: Microbiome Composition

Variety — Farmland vs Forest

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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

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Dimension 2: Microbiome Distribution

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

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

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Healthy Digestion to Fix Microbiota Distribution

Dumping

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)

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Fungi: Mold and Yeast

Addressing the SIFO Problem

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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

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

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Key 2. Inflammation: Reduce

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Intermittent Hormesis

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Chronic Inflammation

Consequences of Chronic Inflammation

When You Change Your Own Genes

Immune Cells in the Intestine

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Inflammation and Other DILL+ Factors

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Inflammatory Foods

Fats and Oils

Trans Fats and Hydrogenated Oils

Proteins and Animal Products

Characteristics of Various Protein-Rich Foods

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Individual Food Reactions

Food sensitivity and allergies

Food Panel Tests

Elimination Diet and Autoimmune Protocol (AIP)

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Spices and Herbs to Reduce Inflammation

Hot or Not

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Supplements and Inflammation

Vitamin D

Zinc

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Gum and Teeth Health

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Key 3. Leaky gut: Repair

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Constant Repair

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Unhealthy Intestinal Lining and Leaky Gut

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Gut Lining and Other DILL+ Factors

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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

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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
Traditional Bone Soup vs. Bone Broth
Zinc
Vitamins

Water-Fasting

Elemental and Semi-Elemental Diets

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Key 4. Lazy gut: Reawaken

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Gut Motility: Speedy or Sluggish

Bowel Transit Time

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Gut Motility and Other DILL+ Factors

Effect on the Microbiome — River vs Swamps

Inflammation

Damage to Interstitial Cells of Cajal (ICC)

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Physical Activities for Optimal Bowel Transit

Strengthening the Core and Abdominal Muscles

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Your Food and Gut Motility

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

Prokinetic and Laxative Foods

Bile and Gut Motility

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Careful With Laxatives

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Key 5. Factors Beyond Digestive Health: Recondition

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The Hygiene Paradox: When Cleaning Backfires

Hygiene Hypothesis and “Old Friends” Effect

Skin Microbiome and T-Lymphocytes

More Time and Meals Outdoors

Non-Organic Agriculture

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Environment and Climate: Where You Live Matters

Microclimate: Small Changes Without a Big Move

Sick House

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Hormones. Why Do Females Experience More Autoimmune Conditions?

Testosterone

Xenoestrogens

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Physical Exercises

Timing

Exercises for Healthy Testosterone Levels

Improve Blood Circulation in Your Limbs: A Simple Exercise

Cardio Training

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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

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Hydrotherapy and Temperature Contrast

Contrast Showers: A Practice You Can Start Today

Sauna and Steam Room

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Eliminate Other Autoimmune Triggers

Chronic Inflammation in Your Body

Oral Microbiome, Gums, and Teeth

Chronic Gum Inflammation and Dental Pockets
Oral Microbiome