Environmental Toxins_Final
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>> Hey, there. It's great to see you again.
When we think of things that are harmful to gut health,
we tend to think of the foods that we eat,
but diet is only one factor of gut health.
In this module, we are going beyond diet
to explore common toxins that can potentially threaten
the delicate balance of the microbiome on a daily basis.
I know it's not pleasant to think about but the fact is
we are surrounded by toxins every day.
It's not possible to live a toxin-free life.
But there are steps that we can take
to reduce our exposure to some of the biggest offenders
like pesticides and antibiotics.
We can also take measures
to improve the purity of the air and the water in our homes.
Little changes here and there
can make a big difference in the long run.
First, let's start by clarifying what is a toxin.
Simply put, toxins are harmful agents
found in the environment.
But the word toxin encompasses everything
from digestive and metabolic byproducts
to environmental chemicals that can pass through
and collect in the body.
An important thing to understand about toxins
is that the toxicity is often dose-dependent.
That is a particular substance in certain amounts
is dangerous when it interacts with the body.
As Paracelsus said, "The dose makes the poison."
Many chemicals and even foods can have toxic effects
on the gut when consumed in significant amounts.
These toxins can enter the gut through diet,
chronic use of NSAID medications,
oral antibiotics, chronic constipation
which allows toxins to be reabsorbed across the gut lining,
modern conventional farming practices,
and pollutants in our air and water.
Remember, the digestive tract is in contact
with the outside world.
It is important to stay mindful of what goes in
because while the gut lining is protective
and tries to limit what can enter the bloodstream,
it's also a point of entry for harmful substances.
Environmental toxins have been linked
to various health problems that have connections
to gut health and the microbiomes such as diabetes,
obesity, gut dysbiosis, and immune function.
The microbiome can either buffer against
or exacerbate toxins, which is another important reason
for keeping it in good shape.
The microbiome engages in a complex interaction
with toxic substances that come into our system.
In some cases, the gut can help detoxify
certain substances like mercury.
In fact, it has been suggested that the gut microbiome
maybe as important as the liver
in detoxifying orally ingested substances.
But in other cases, the microbiome may actually
activate certain toxins making them even more problematic.
Therefore, the way each individual reacts
to a particular toxin may depend not only on genetics
but also their particular microbiome.
Here's something interesting, studies where mice
were exposed to toxins have shown that mice
who had all of their bacteria removed,
experienced more adverse effects than normal mice.
The implication here is that health isn't as black and white
as being exposed to something harmful or not.
The resilience of our gut plays a role.
When the microbiome is compromised,
it puts our health at a disadvantage.
Keeping this in mind, let's take a closer look
at some of the most common toxins in our land, water,
and air, and how they impact the digestive system.
We'll start by taking a look at what's in our dirt
which also makes its way into our food and water.
Many commonly used herbicides, pesticides,
and insecticides can cause digestive symptoms
such as nausea, vomiting, diarrhea, intestinal pain,
and other digestive issues.
For example, copper sulfate, a common fungicide
that's considered organic and is used in gardening
can lower the amount of probiotic bacteria in the gut.
Currently, one of the most hotly debated pesticides
is glyphosate.
Glyphosate is the active ingredient in Roundup,
the Monsanto herbicide.
Roundup is commonly used in commercial growing operations
and in lawn and garden pesticides.
Here's how it works.
Plants take up the Roundup
which blocks a metabolic pathway inhibiting their growth.
Crops that are resistant to Roundup survive
but the weeds don't.
These Roundup resistant crops
are genetically modified organisms or GMOs.
It's suspected that glyphosate levels
are increasing in wheat and other crops
even those that are not genetically modified.
Its presence may be a contributing factor
to the rise in conditions like celiac disease.
This maybe a result of the pathways
and enzymes it disrupts.
As I mentioned, glyphosate is largely used with crops
that are genetically modified to resist it.
However, according to ANH-USA report,
it's now making its way into many common foods we consume
such as oatmeal, bagels, whole grain bread, cereal,
eggs, and even coffee creamer.
This could be for a variety of reasons
from runoff entering our water
to Roundup sprayed crops being used for animal feed.
In fact, a large majority of glyphosate crops
are fed to animals.
Also there are many crops
where glyphosate is used as a desiccant or drying agent.
Glyphosate is an anti-microbial
and is patented as an antibiotic,
meaning it has negative effects on microbial populations.
But remember, you can't just kill or eradicate bacteria.
You need to put something healthy in its place.
So the million dollar question is
how can you avoid harmful pesticides?
The best place to start is to avoid common GMO foods
that are Roundup ready since these foods have been found
to be high in glyphosate.
Roundup ready crops include conventional corn,
canola oil, cotton, sugar beets, alfalfa, and soy.
Encourage your clients to become savvy consumers.
Products are not required to disclose whether
they contain GMOs but more and more companies
are proudly disclosing that they are GMO-free.
Whenever possible, shop organic and local.
If you buy produce from a farmers market,
ask your farmer about the pesticides and herbicides used,
and make sure that the feed given to animal products
you consume is not GMO or high-end glyphosate.
Education is a great ally.
The Environmental Working Group publishes The Dirty Dozen,
an annual list of the foods
with the highest amount of pesticides.
This is a great resource for determining
which foods are most important to buy organic.
To help you out, we've included a handout
called Lessen Your Toxic Load with more great information.
The more we know about where our food comes from
and the chemicals we used to grow it,
the more we can all work toward a feasible solution.
Like antibiotics, pesticides and herbicides
help to increase food production and yield higher crops.
However, as we learn more about their dangers,
we can advocate for a balance of productivity,
and safety, and search for better alternatives.
Now that we've talked about what's in the dirt,
let's take a look at what's in the water.
Fluoride.
The problem with fluoride in water
is that intake isn't easily controllable.
Fluoride levels can add up
especially if a person uses toothpaste
and other dental products high in fluoride.
There are a few studies suggesting a correlation between
high fluoride levels and neurodevelopmental issues.
And fluoride can cause stomach issues
such as nausea and vomiting
when consumed in large amounts.
Some studies have shown that large amounts of fluoride
can be consumed through significant drinking
of unfiltered tap water.
Fluoride can be an enzyme disruptor
but this is often a matter of bio-individuality.
An individual's sensitivity to fluoride
may depend on their nutritional status
and the volume of digestive fluids in their stomach.
Chlorine is also added to our tap water to kill pathogens,
perhaps, at the expense of our gut bacteria.
Of course, we need to keep unwanted microbes
out of our water supply, but as we've seen with antibiotics,
we can have too much of a good thing
when we over purify and kill off the good bacteria too.
Heavy metals are also common in our water supply,
not surprising, since pipes are made out of metal.
The bacteria in your gut can either protect against
or intensify heavy metal toxicity.
A healthy and diverse microbiome
mitigates exposure to heavy metals.
Clients often wonder, "Is it better to drink bottled water?"
Unfortunately, many bottled water contain
chemicals and toxins,
many of which leach into the water from the plastic.
A study by the Environmental Working Group
found an average of 38 chemicals in the top 10 brands.
Plastic leaching has been shown
to negatively alter the gut microbiome.
The good news is that exercise can help mitigate
the negative effects of plastic.
However, this doesn't mean that you should grab
a plastic bottle on the way to the gym.
When you consider the health effects,
the cost, and the environmental impact,
bottled water doesn't seem so attractive.
The best thing you can do to minimize exposure to toxins
in water is to purchase a water filter for your home
and a glass water bottle to fill up when you're on the go.
Charcoal can help filter out the chlorine.
Carbon filters help reduce herbicides and pesticides.
Reverse osmosis filters remove even more contaminants
but they also waste more water.
If you can't buy a filter, you can remove some toxins
from your water by leaving it out for 24 hours
or boiling it for 20 minutes.
Now that we've talked about toxins in the land and water,
let's move onto the air.
Air pollution can negatively affect the microbiome.
This means that smog, exhaust, pollen,
factory emissions, and other toxins in the air.
Toxins that are inhaled can pass from the lungs
into the gut on their way out of the body.
And we have to remember these toxins add to the overall
toxic load that our body is already dealing with.
When you have the wrong kind of gut bacteria making a home
in your microbiome, they can reactivate toxins
into active molecules that mimic estrogen
which can then be reabsorbed by the body.
When the body sees something it perceives to be useful,
like what appears to be a hormone, it will try to salvage it
rather than letting it go to waste.
When this is ongoing,
it can contribute to estrogen dominance.
One study in 2013 looked at the rising levels
of air pollution and the rising levels of Crohn's disease
throughout the world.
Air pollution does not cause Crohn's or any form of IBD
but it may be another contributing factor to dysbiosis.
This may be because air pollution can negatively affect
short-chain fatty acid production like Butyrate
which alters the gut lining and can increase inflammation.
This is another way that air pollution can contribute
to an increase in gut permeability or a leaky gut.
So what can you do to protect against air pollution?
One tip is to avoid exercising outside
when pollution levels are high or when it's very hot outside
because pollution is worse on hot days.
Also try to stay off of high traffic streets
when exercising outdoors.
To purify the air inside, fill your home with houseplants,
they are nature's air filters.
Air purifiers can help too but only if you remember
to change your filters often.
Smoking can also introduce toxins
and influence the microbiome
contributing to digestive upsets.
By now, we don't have to tell you
that smoking is bad for your health.
But it's also worth considering
that smoky environments are full of toxins.
Lastly, let's talk about antibiotics.
As you know, antibiotics kill off gut bacteria,
taking out the good along with the bad.
This takes a toll
on how well we can handle day-to-day toxicity
that otherwise might not be a problem.
The gut cannot detoxify as well after coming off
of a round of antibiotics which is another reason
it's so important to repair the gut after antibiotic use,
and to only take antibiotics when necessary.
But there's also the threat of antibiotics
beyond medication.
Antibiotics are commonly administered to our livestock
and found in animal products.
In fact, 80% of all antibiotics produced
are given to livestock.
When buying meat or animal products
look for organic products
that are completely antibiotic-free.
The common claim, "No antibiotics added"
means that no antibiotics were administered to the animal.
But this claim does not account
for what was in the animal's diet.
Some companies are exploring the use of probiotics
in animal feed instead of the overuse of antibiotics.
A little bit of hope on the horizon.
Antibiotics are also lurking in our water.
They can get there in two ways.
Excess that passes through our bodies
and from pills that are flushed down the toilet.
Improper use of antibiotics contributes
to the development of antibiotic resistance.
This refers to the strengthening
and subsequent overgrowth of certain strains of bacteria
that are able to resist the threat of antibiotics.
These bacteria become super strains
that are very difficult to kill.
Only the strongest survive and they share their genes
with other bacteria creating more resistance.
To recap, we've learned that environmental toxins
can impact the health of the gut microbiome.
Toxins are any environmental substances that
at certain levels can interact with the body
in a harmful way.
Modern farming, antibiotics, and polluted air and water
can all add to our toxic load.
The gut can help detoxify some substances
but it can amplify others.
In order to minimize the effects of environmental toxins,
it's best to avoid GMO foods and conventional produce
on The Dirty Dozen list.
House plants and air filters can help purify the air
in your home.
And a quality water filtration system
and glass water bottles are the keys to safe drinking water.
Antibiotics can diminish the gut microbiome
and its ability to detoxify and protect.
Avoiding unnecessary antibiotic use
and eating animal products free of antibiotics
can help reduce your exposure.
We've gone over a lot of information
and we get how this can feel intimidating
if you're in step one.
Remember, slow and steady changes, one step at a time
will cumulatively add up to big differences.
What is one step that you can take this week
to start reducing your exposure to environmental toxins?
Let us know in the Facebook group.
We hope you feel empowered to take the next step forward
on the path of healthy living.
Until next time.