by Anar R Guliyev, M.D. www.autoimmunityunlocked.org
Locks (DILL+) | Keys (5R+) |
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Dysbiosis | Repopulate the microbiome with healthy bacteria |
Inflammation | Reduce inflammation |
Leaky gut | Repair the intestinal epithelium |
Lazy gut | Reawaken intestinal motility |
+ Other pathological factors | Recondition factors beyond the digestive system |
As Your Healing Progresses: + Reintroduce (gradually) healthy foods removed during the active healing phase These steps lead to: Restored immune system |
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Figure 2.8 - DILL+ "locks" and corresponding 5R+ "keys" |
Complete Printable Mind Map of 5R+ Keys and Tactics: download at https://bonus.autoimmunityunlocked.org/ |
Normal Microbiome Functions | Consequences of Compromised Function |
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Prevent pathogenic infection through microbiome inertia | Tendency toward food infections, bowel disorders, SIBO, ulcers |
Produce an energy source for gut epithelium | Unhealthy gut epithelium, malabsorption, hypovitaminosis, leaky gut, ulcers, anemia, food intolerance, some allergies |
Stimulate normal gut motility | Lazy gut, constipation, diarrhea |
Synthesize certain required nutrients—essential amino acids, some vitamins (K, B12) | Lack of some nutrients, anemia, bleeding tendency, unhealthy gut epithelium |
Maintain a healthy immune system | Immune disorders—allergies, autoimmune diseases, higher probability of some cancers |
There are still many unknowns; we are still discovering functions and connections to diseases. | |
Figure 3.2 - Normal microbiome functions and consequences of compromised function |
Factors That Keep Your Microbiome Healthy | |
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Factors: | We Cover These In: |
Digestive Process, Stomach Acid, Bile, Saliva, Mastication | Key 1. Dysbiosis: Repopulate the Microbiome. |
Food Ingredients and Eating Habits | Key 1. Dysbiosis: Repopulate the Microbiome. |
Bacterial Ecosystem Inertia and Resilience | Key 1. Dysbiosis: Repopulate the Microbiome. |
Intestinal Immune System Status | Key 2. Inflammation: Reduce. |
Digestive System Epithelium | Key 3. Leaky Gut: Repair. |
Gastrointestinal Motility | Key 4. Lazy Gut: Reawaken. |
Continuous Contact with Germs | Key 5. Factors Beyond Digestive Health: Recondition. ➢ The Hygiene Paradox: When Cleaning Backfires. |
Climate and Microclimate | Key 5. Factors Beyond Digestive Health: Recondition. ➢ Environment and Climate: Where You Live Matters. |
Figure 3.3 - Factors that keep your microbiome healthy |
For a collection of recipes, see Bonus 2. The Art of Fermentation: Delicious Vegetable and Dairy Probiotics Recipes
Added Sugars Labels | ||
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Figure 3.9 - Added sugars labels |
Unnatural Sweeteners Labels | ||
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* Some of these ingredients are synthetic, while others, despite being plant-based, remain unnatural as regular components of the human diet. | ||
Figure 3.10 - Unnatural sweeteners labels |
Starchy Foods | ||
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Nutritious natural foods—rich in starch, including resistant starch, and packed with protein and other essential nutrients. | 1. Most nutritious |
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Natural foods high in starch but with lower levels of resistant starch and less protein and other nutrients. | 2a. More nutritious |
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2b. Less nutritious |
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Processed starchy foods made from refined carbohydrates that lack resistant starch and other beneficial nutrients. | 3. Not nutritious |
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Figure 3.11 - Starchy foods categories |
Fats and Oils Cheatsheet | |||
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Type | Class | Consistency | Products |
Saturated fats | solid at room temperature |
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Unsaturated fats | N-3 (omega-3) rich Oils | liquid at room temperature |
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N-6 (omega-6) rich Oils |
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Other Oils |
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Trans Fats and Hydrogenated Oils | Partially Hydrogenated (Trans Fats) | Solid or semi-solid at room temperature |
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Fully Hydrogenated |
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* The highlighted categories are recommended as your primary sources of oils/fats.
** Some studies suggest canola oil may increase inflammatory markers, so it is better to avoid it. |
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Figure 4.2 - Fats and Oils Cheatsheet |
Food Baskets—The Big Picture | |||
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Green Basket (1st choice) |
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Blue Basket (2nd phase) |
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Yellow Basket (borderline) |
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Orange Basket (minefield) |
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Red Basket (avoid) |
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Figure 4.4 - Food Baskets: The Big Picture
For detailed lists, see Bonus 3. Food Baskets: Foods Ranked by Their Impact on the Gut-Microbiome-Immune Ecosystem |
Worse | Better | ||
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Oils and Fats | |||
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Proteins and Animal Products | |||
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Relatively ok alternatives: |
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Carbohydrates | |||
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Spices and Herbs | |||
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Figure 4.5 - A Cheatsheet of Inflammatory Foods and their Alternatives |
Gluten-containing products | Gluten-free products |
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Gluten-free grains:
Other gluten-free options: |
Figure 5.3 - Gluten-containing and gluten-free products |
Most common NSAIDs | ||
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Generic Name | Synonyms, Brand Names | Selectivity |
Acetylsalicylic acid | Aspirin, ASA, Ecotrin, Aspir-Tab, Bayer Aspirin | Non-selective |
Celecoxib | Celebrex, Celebra, Onsenal | Relatively more selective |
Diclofenac | Voltaren, Cataflam, Dicloflex, Solaraze, Zipsor, Pennsaid, Voltaren Gel, Cambia, Flector Patch | Less selective |
Etoricoxib | Arcoxia | Relatively more selective |
Etodolac | Lodine, Lodine XL | Relatively more selective |
Ibuprofen | Brufen, Motrin, Advil, Nuprin, Nurofen | Non-selective |
Ketoprofen | Orudis, Oruvail, Actron, Ketoral, Ketoprofen Delayed-Release, Orudis KT | Non-selective |
Meloxicam | Mobic, Mobicox, Arava, Vivlodex, Movalis | Less selective |
Naproxen | Naprosyn, Naxen, Aleve, Anaprox, Naprosyn EC | Non-selective |
Parecoxib | Dynastat | Relatively more selective |
Figure 5.4 - Most common NSAIDs |
See The Fiber Paradox: Why Eat What You Can’t Digest
See Starch: From Protagonist to Bit Player
Soluble Fiber | Insoluble Fiber | |
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Types |
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Properties |
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Can cause problems in people with |
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Mitigate issues by |
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Sources |
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Notes |
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Figure 6.7 - Two types of fiber: Tailoring your intake for specific conditions |
See Strengthening the Core and Abdominal Muscles
Age Group | Recommended Hours of Sleep Per Day | |
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Newborn | 0-3 months | 14-17 hours |
Infant | 4-12 months | 12-16 hours |
Toddler | 1-2 years | 11-14 hours |
Preschool | 3-5 years | 10-13 hours |
School Age | 6-12 years | 9-12 hours |
Teen | 13-18 months | 8-10 hours |
Adult | 18-64 years | 7-9 hours |
65 years and older | 7-8 hours | |
Figure 7.3 - Recommended Hours of Sleep Per Day. Source: Centers for Disease Control and Prevention, https://www.cdc.gov/ |
Recommended Mobile apps: See Snoring and Sleep Apnea: Hidden Threats to Brain Health
Light Type | Temperature Range (Kelvin) | Applications |
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A candle | 1800K | |
Very warm, Soft | 1800K - 2400K | Creating a cozy and relaxing atmosphere, ideal for bedrooms. |
Warm, Soft. | 2500K - 3200K | Providing a warm and inviting ambiance, suitable for bedrooms, living rooms, etc. |
Neutral, Cool white | 3300K - 4000K | Promoting alertness and focus, perfect for kitchens, bathrooms, home offices, etc. |
Daylight | 4100K - 5000K | Simulating natural daylight, enhancing task performance and mood. Suitable for home offices. |
Cool daylight, Natural sunlight | 5500K - 6500K | Mimicking natural sunlight, ideal for areas requiring bright illumination, such as workshops. |
Blue sky | 10000K | |
Figure 7.4 - Light temperature range and applications |
Sleep Cycle: Sleep Tracker | |
Figure 7.5 - Recommended mobile apps |