Your Device Is Killing Your Sleep – The Blue Light Backlash

Oxygen, water, food, sleep. These are the four requirements for life. Without them (in varying lengths of time) people die. Sleep is an important factor as it heavily influences our performance at work, our risk for chronic disease, and our overall quality of life. Sleep researchers, however, aren’t clear on the exact reason why humans even need to sleep. From an evolutionary perspective sleep would certainly have left primitive humans vulnerable to attack so it must offer some great advantage. Generally speaking, sleep is thought to allow our brains and our bodies to heal and repair from the damage of the day; synaptic plasticity is managed, brain pathways that are not being used are pruned, muscles are repaired, and energy stores are replenished.

America is Tired

Short sleep duration (defined as less than 7 hours of sleep per night) is common. In the United States 24% – 48% of people report it. If you are obese, a smoker, consume excessive alcohol, or are physically inactive you are more likely to report short sleep duration.¹ Sleep is an active process. In other words, you don’t fall asleep simply because your brain is tired. Sleep is actively maintained throughout the night. Disruption of this careful balance between arousal and sleep results in, what else, disrupted sleep.

Circadian Rhythm is Important

Humans display a 24-hour circadian rhythm. This rhythm is endogenous meaning it is maintained even in the absence of environmental cues. Human beings placed environments with no light, no time cues, no social cues, etc., will still display a 24-hour rhythm. However, external timing cues do modulate and adapt the rhythm to the environment. For example, sunlight, in humans, is a powerful cue to have the waking phase of our 24-hour cycle during the day. Other mammals, like rats and mice, have most of their waking phase at night. These rhythms were created through many years of evolutionary pressure. Light cues, which modulate our circadian rhythm, are extremely powerful. Circadian rhythm is endogenous so an internal pacemaker is necessary. The suprachiasmatic nucleus in the hypothalamus is a major part of the internal pacemaker of humans. This part of the brain is connected to the retina via the retinohypothalamic tract.² This direct and powerful connection shows just how important light is for controlling circadian rhythm.

Stages of Sleep

Sleep is divided into two forms – non-REM and REM. Non-REM sleep is further subdivided into 4 stages, each with its own properties. During non-REM sleep neuronal activity is low, metabolic rate and brain temperature are at their lowest, heart rate decreases, blood pressure lowers, and muscle tone and reflexes are intact. Contrast this with REM (rapid eye movement) sleep where brain activity is similar to that of the awake brain. For this reason, it is sometimes referred to as paradoxical sleep. In REM sleep brain temperature and metabolic rate rise and there is complete loss of muscle tone with the exception of the diaphragm (so you can breathe), the eye muscles, and some muscles within the inner ear.

The Adverse Effects of Blue Light

A recent study of about 1,500 Americans found that 90% of adults use an electronic device within 1 hour of bedtime at least a few times per week. Devices may be an important contributor to insomnia because of the short-wavelength-enriched light that is emitted from them. Exposure to light in the evening and the early part of the night, even at low intensity, has several sleep-disturbing effects. First is suppresses melatonin delaying the onset of sleep. It shifts the circadian clock to a later time making it harder to fall asleep at a regular hour. Finally, it increases alertness and arousal.³

In one interesting study, 12 adults were randomly assigned reading from a light-emitting eBook for 4 hours before bed or reading from a print book for 4 hours before bed for 5 consecutive evenings. They found that those reading an LE-ebook displayed decreased subjective sleepiness, decreased EEG delta/theta activity, suppressed melatonin secretion, lengthened sleep latency (increased time to fall asleep), delayed and reduced REM sleep, and impaired morning alertness.³ 

Why does blue light have this effect? Human eyes have rods, cones, and intrinsically photosensitive retinal ganglion cells. Rods and cones are mostly responsible for image-forming vision. Intrinsically photosensitive retinal ganglion cells are responsible for regulating circadian rhythm and other biologic functions. Retinal ganglion cells form the beginning of the retinohypothalamic tract which transmits light data from the retina to the hypothalamus to regulate circadian rhythms throughout the body. Retinal ganglion cells respond powerfully short-wavelength light like the blue-colored light emitted from most devices and LED televisions. This blue light will cause a high rate of fire from the eyes to the hypothalamus, which will change hormonal and circadian rhythms.⁴ Blue light also has the ability to stimulate other areas of the brain which are responsible for producing norepinephrine, a neurotransmitter that has potent arousal properties.⁵

With the knowledge that the blue light emitted from almost all devices and LED TVs is disruptive to the foundational pathways for sleep, it’s important to take steps to remedy this if you’re having trouble sleeping. First and foremost, do not use your device in bed. At all. In fact, you should avoid using it at least an hour before you plan to go to bed. Do not watch TV in bed either. If your symptoms are severe, avoid TV for at least an hour before you plan to retire. If you have to use a device for some reason, avoid long exposure. You should also consider wearing red-colored lenses for about an hour before bed. The red-color of the lens blocks the blue light from reaching the retina. Blue-light blockers that are clear also exist. You could consider purchasing a pair of these and using them in the evening and while you’re using your device. I’ve recommended a pair from this website: www.blepeyewear.com. As devices age, they tend to emit more blue light. If possible, consider getting a newer device. Finally, many devices come with a night-shift mode. This mode shifts the hue of the screen to a warmer, redder tone. This has been studied to see if it offset the negative effects of the light from a device. Unfortunately, it did not. Melatonin levels were still reduced when using night shift mode.⁶

In the end, if you suffer from insomnia, reducing your device exposure is likely to have a measurable effect on your sleep. Our devices have become extensions of our lives so it may be difficult to completely eliminate exposure, however, your brain (and your boss) will thank you for the better sleep.

 

 

¹https://www.cdc.gov/sleep/data_statistics.html

²Kandel, et al., editors. “Sleep and Dreaming .” Principles of Neural Science, 4th ed., McGraw-Hill, 2000, pp. 936–947.

³Proc Natl Acad Sci U S A. 2015 Jan 27;112(4):1232-7.

⁴Molecular Vision 2016; 22:61-72.

⁵Blue-Light Therapy following Mild Traumatic Brain Injury: Effects on White Matter Water Diffusion in the Brain. Front. Neurol. 8:616.

⁶Sleep, Volume 40, Issue suppl_1, 28 April 2017, Pages A290.

3 Things That Happen To Your Brain With Leaky Gut

Gut health is essential for overall health. That connection is fairly easy to make. But what about your brain? Can the health of your gut really affect your brain? The answer is a resounding yes! Here are three things that happen to your brain when you have a leaky gut.

1. Depression – the bacteria that naturally exist in our GI tract are mostly beneficial. However, if metabolic byproducts and cell constituents are able to escape the gut they cause a potent inflammatory response. This happens through a “leaky gut.” The resulting response alters levels of inflammatory hormones called cytokines. These cytokines have the ability to communicate with the brain and eventually change neurotransmitter levels. This change in neurotransmission actually begins to rewire the brain leading the changes in how we think and feel. Most often, people begin to feel depressed. 
2. An Inflamed Brain – through the mechanisms just mentioned, not only do your neurotransmitters and thoughts/feelings change, your brain becomes inflamed. This signals the immune cells within the brain, called glial cells, to become very active. This may sound like a good thing, but it’s not. As a result of being activated glial cellsgenerate more inflammation and create oxidative stress. This means the glial cells begin breaking down the brain. This may increase your risk of brain fog, fatigue, depression, anxiety, cognitive decline, and possibly even neurodegenerative disorders like Parkinson’s disease and Alzheimer’s disease.
3. Blood Brain Barrier Breakdown – there is a barrier than exists that separates what is circulating in our blood from our brain. Only things that are beneficial for the brain are supposed to have access to it. The blood brain barrier is an exceptionally important structure. With increased inflammation from a leaky gut and glial activation, the blood brain barrier breaks down. Now toxic byproducts, inflammatory hormones, and other noxious chemicals have free access to the brain. This is a disastrous consequence that interferes with brain function leading to a multitude of symptoms which include depression, brain fog, anxiety, and more. Leaky gut leads to a leaky blood brain barrier!

Gastrointestinal health is essential for brain health. Knowing how to fix the gut can lead to dramatic improvements in how you feel cognitively and emotionally.

For much more information and strategies to improve your gut and brain health join me for a FREE webinar on Tuesday, November 10th at 7:30PM called “The Gut-Brain Connection – Mood, Food, and More!” We’ll explore the amazing connection between gut health and brain health and give you tips and tricks to make both healthy.

Dr. Vreeland is a nationally recognized expert and author in functional medicine and will present information that will be life changing! You don’t want to miss this event!

Click here to register: http://www.anymeeting.com/PIID=EC51D98085463A

How to develop healthy eating habits in a child: Start early and eat your vegetables

A healthy diet promotes success in life — better concentration and alertness, better physical health that translates into good mental and emotional health.

But even the best intentioned parents can expect food fights with their children, said Tanda Kidd, associate professor of human nutrition and extension specialist at Kansas State University. Developing good eating habits in your children is worth the effort, she said.

Good eating habits also are a front-line defense against obesity, a scourge of the nation that happens when a child eats many more calories than he or she uses up.

Nearly 1 in 4 children ages 2 to 5 is overweight or obese, said Paula Peters. An obese child is at risk for developing diabetes, high blood pressure, asthma and sleep apnea. Peters is an associate professor of human nutrition and assistant extension director for family and consumer sciences at Kansas State University.

“No parent wants her child to be sick. No parent wants her child to feel like an outsider in social situations, or be teased or bullied because of her weight,” Kidd said.

Peters and Kidd both conduct research in the area of childhood obesity prevention.

A primary key to teaching a child to make healthy food choices, Peters said, is to start early.

“Give the child a wide variety of healthy food options and let her choose which and how much to eat. A child may start by eating nothing or eating too much, but she has an innate ability to know when she’s hungry and when she’s full.”

A child learns about new foods at a time when she is exploring the world around her. And she learns to make decisions for herself.

Make the selection nutrient dense — not calorie dense. That means fruits and vegetables, not cookies for snacks. A glass of soda and a glass of 100 percent juice may have the same number of calories, but a juice is a healthier choice because it does not contain added sugars, said Kidd, a registered dietitian.

Soda and other sugar-sweetened drinks have empty calories, meaning they are “empty” of nutritional value.

According to the Centers for Disease Control, empty calories from foods high in added sugars, such as ice cream, cookies, candy, fruit drinks and some breakfast cereals and solid fats such as donuts, pastries, hot dogs, sausages, bacon and regular ground beef, contribute to 40 percent of daily calories for children and adolescents ages 2 to 18 years.

Kidd and Peters offer other suggestions:

• Do not use food as a reward for good behavior or other achievements. Kidd suggested other awards like reading a book together or playing a child’s favorite game.

• Eat your veggies, Dad. A child learns food habits — what to eat, how much to eat, when to eat, where to eat — from parents.

• Eat with your children so they can see you making good food choices.

• Be aware of what a child is eating away from home. Peters said that more than 25 percent of children ages 2 to 4 are in day care 20 to 40 hours a week. Check out meals and snacks offered to your child.

• Limit screen time — television — that encourages “mindless” eating.

• Avoid putting a child on a diet, even if he or she is slightly overweight. “That sets up the child for issues such as eating disorders later in life,” Kidd said. Instead, offer healthier food options and increase physical activity.

Kidd and Peters also encourage parents to teach their children about healthy food choices in other ways:

• Planning and taking a trip to the grocery store gives a child ownership in food choices. Reading labels and comparing costs offer other lessons.

• Plant a garden. Peters said a child is more likely to eat vegetables he or she helped grow and harvest.

• Cook together. During special time with Mom or Dad in the kitchen the child will learn more than cooking skills.

Kidd and Peters are concerned about both food deserts and food swamps. The former defines area where fresh foods are hard to get, perhaps because grocery stores are far from the family home.

Food swamps describes areas that are so crowded with fast food options that making healthy eating choices is more challenging.

They also stress the vital role that physical activity plays in childhood health. Although there is no specific recommendation for kids ages 2-5 years old, parents should offer opportunities several times a day for active play. However, kids 6 and over are encouraged to be physically active at least 60 minutes each day, Kidd said.

“Parenting styles and family characteristics affect what a child eats, of course,” Peters said. “So do community, demographic and societal characteristics such as school physical education programs, access to recreational facilities, school lunch programs and neighborhood safety.

“Weight gain is an indicator of an unhealthy society,” she said. “We have to focus on ways to be healthier.”

Week of the Young Children, sponsored by the National Association for the Education of Young Children April 12-18, focuses on the foundation for a child’s success in school and later life.

via How to develop healthy eating habits in a child: Start early and eat your vegetables — ScienceDaily.

Dr. Court’s Comments:

I agree with everything written above with one exception. I do not believe fruit juice should be a regular part of a child’s diet. On occasion, it’s fine. However, the vast majority of time, water should be the choice. Parents often are concerned that their children are somehow “missing” something if they aren’t given juice or sweet snacks. They are missing something; they’re missing the opportunity for cavities. They’re missing the increased risk of being overweight or obese. They’re missing out on poorer brain function. They’re missing out on learning healthy habits.

In all seriousness though, parents are legitimately concerned about depriving their children of delicious treats. However, this is purely the parents’ perspective, not the child’s. If the parent believes they would miss those treats themselves (most likely because of their own upbringing and food choices), of course they’re going to believe their children would miss them too. Here’s the caveat though. Children only know what you teach them. They won’t miss out on anything if they’re taught to love the healthy food. They’ll feel just as fulfilled and loved with the good food as they would feel with the unhealthy food.

This is not to suggest treats should never be given. They must, however, be just that – treats. Making a regular habit of bad food choices sets up a child for a lifetime of health issues.

Omega-3: Intervention for childhood behavioral problems? — ScienceDaily

At the forefront of a field known as “neurocriminology,” Adrian Raine of the University of Pennsylvania has long studied the interplay between biology and environment when it comes to antisocial and criminal behavior. With strong physiological evidence that disruption to the emotion-regulating parts of the brain can manifest in violent outbursts, impulsive decision-making and other behavioral traits associated with crime, much of Raine’s research involves looking at biological interventions that can potentially ward off these behavioral outcomes.

A new study by Raine now suggests that omega-3, a fatty acid commonly found in fish oil, may have long-term neurodevelopmental effects that ultimately reduce antisocial and aggressive behavior problems in children.

He is a Penn Integrates Knowledge Professor with appointments in the School of Arts & Sciences and the Perelman School of Medicine.

Along with Raine, the study featured Jill Portnoy a graduate student in the Department of Criminology, and Jianghong Liu, an associate professor in the Penn School of Nursing. They collaborated with Tashneem Mahoomed of Mauritius’ Joint Child Health Project and Joseph Hibbeln of the National Institute on Alcohol Abuse and Alcoholism.

It was published in the Journal of Child Psychology and Psychiatry.

When Raine was a graduate student, he, his advisor and colleagues conducted a longitudinal study of children in the small island nation of Mauritius. The researchers tracked the development of children who had participated in an enrichment program as 3-year-olds and also the development of children who had not participated. This enrichment program had additional cognitive stimulation, physical exercise and nutritional enrichment. At 11 years, the participants showed a marked improvement in brain function as measured by EEG, as compared to the non participants. At 23, they showed a 34 percent reduction in criminal behavior.

Raine and his colleagues were interested in teasing apart the mechanisms behind this improvement. Other studies suggested the nutritional component was worth a closer look.

“We saw children who had poor nutritional status at age 3 were more antisocial and aggressive at 8, 11 and 17,” Raine said. “That made us look back at the intervention and see what stood out about the nutritional component. Part of the enrichment was that the children receiving an extra two and a half portions of fish a week.”

Other research at the time was beginning to show that omega-3 is critical to brain development and function.

“Omega-3 regulates neurotransmitters, enhances the life of a neuron and increases dendritic branching, but our bodies do not produce it. We can only get it from the environment,” Raine said.

Research on the neuroanatomy of violent criminals suggested this might be a place to intervene. Other brain-imaging researchers have shown that omega-3 supplementation increases the function of the dorsolateral prefrontal cortex, a region Raine found to have higher rates of damage or dysfunction in criminal offenders.

Raine’s new study featured a randomized controlled trial where children would receive regular omega-3 supplements in the form of a juice drink. One hundred children, aged 8 to 16, would each receive a drink containing a gram of omega-3 once a day for six months, matched with 100 children who received the same drink without the supplement. The children and parents in both groups took a series of personality assessments and questionnaires at the start.

After six months, the researchers administered a simple blood test to see if the children in the experimental group had higher levels of omega-3 than those in the controls. They also had both parents and children take the personality assessments. Six months after that, the researchers had parents and children take the assessment again to see if there were any lasting effects from the supplements.

The assessments had parents rate their children on “externalizing” aggressive and antisocial behavior, such as getting into fights or lying, as well as “internalizing” behavior, such as depression, anxiety and withdrawal. Children were also asked to rate themselves on these traits.

While the children’s self-reports remained flat for both groups, the average rate of antisocial and aggressive behavior as described by the parents dropped in both groups by the six-month point. Critically, however, those rates returned to the baseline for the control group but remained lowered in the experimental group, at the 12-month point.

“Compared to the baseline at zero months,” Raine said, “both groups show improvement in both the externalizing and internalizing behavior problems after six months. That’s the placebo effect.

“But what was particularly interesting was what was happening at 12 months. The control group returned to the baseline while the omega-3 group continued to go down. In the end, we saw a 42 percent reduction in scores on externalizing behavior and 62 percent reduction in internalizing behavior.”

At both the six- and 12-month check-ins, parents also answered questionnaires about their own behavioral traits. Surprisingly, parents also showed an improvement in their antisocial and aggressive behavior. This could be explained by the parents taking some of their child’s supplement, or simply because of a positive response to their child’s own behavioral improvement.

The researchers caution that this is still preliminary work in uncovering the role nutrition plays in the link between brain development and antisocial behavior. The changes seen in the one-year period of the experiment may not last, and the results may not be generalizable outside the unique context of Mauritius.

Beyond these caveats, however, there is reason to further examine omega-3’s role as a potential early intervention for antisocial behavior.

“As a protective factor for reducing behavior problems in children,” Liu said, “nutrition is a promising option; it is relatively inexpensive and can be easy to manage.”

Follow-up studies will include longer-term surveillance of children’s behavioral traits and will investigate why their self-reports did not match the parental reports.

via Omega-3: Intervention for childhood behavioral problems? — ScienceDaily.

Dr. Court’s Comments:

Fortunately, science is finally studying and understanding that nutrition is a major factor in brain development. This development appears to have a critical window and if this window is missed, it increases the risk of adverse outcomes. As with many other aspects of our health, it is the combination of our unique genetics with our environment. It’s important to provide the best environment possible to give a child the best chance at a healthy life. Modern American diets are notoriously low in omega-3s. According to recent a recent study, the average American consumes between 100-149mg/day of omega-3s from seafood. This is lower than the world average of 163mg/day. All this despite having relatively easy access to foods that contain omega-3s. Don’t like seafood? Consider increasing your consumption of grass-fed products which tend to be high in omega-3s. Also consider taking a fish oil supplement.

Eight nutrients to protect the brain

Brain health is the second most important component in maintaining a healthy lifestyle according to a 2014 AARP study. As people age they can experience a range of cognitive issues from decreased critical thinking to dementia and Alzheimer’s disease. In the March issue of Food Technology published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about eight nutrients that may help keep your brain in good shape.

1. Cocoa Flavanols: Cocoa flavanols have been linked to improved circulation and heart health, and preliminary research shows a possible connection to memory improvement as well. A study showed cocoa flavanols may improve the function of a specific part of the brain called the dentate gyrus, which is associated with age-related memory (Brickman, 2014).

2. Omega-3 Fatty Acids: Omega-3 fatty acids have long been shown to contribute to good heart health are now playing a role in cognitive health as well. A study on mice found that omega-3 polyunsaturated fatty acid supplementation appeared to result in better object recognition memory, spatial and localizatory memory (memories that can be consciously recalled such as facts and knowledge), and adverse response retention (Cutuli, 2014). Foods rich in omega-3s include salmon, flaxseed oil, and chia seeds.

3. Phosphatidylserine and Phosphatidic Acid: Two pilot studies showed that a combination of phosphatidylserine and phosphatidic acid can help benefit memory, mood, and cognitive function in the elderly (Lonza, 2014).

4. Walnuts: A diet supplemented with walnuts may have a beneficial effect in reducing the risk, delaying the onset, or slowing the progression of Alzheimer’s disease in mice (Muthaiyah, 2014).

5. Citicoline: Citicoline is a natural substance found in the body’s cells and helps in the development of brain tissue, which helps regulate memory and cognitive function, enhances communication between neurons, and protects neural structures from free radical damage. Clinical trials have shown citicoline supplements may help maintain normal cognitive function with aging and protect the brain from free radical damage. (Kyowa Hakko USA).

6. Choline: Choline, which is associated with liver health and women’s health, also helps with the communication systems for cells within the brain and the rest of the body. Choline may also support the brain during aging and help prevent changes in brain chemistry that result in cognitive decline and failure. A major source of choline in the diet are eggs.

7. Magnesium: Magnesium supplements are often recommended for those who experienced serious concussions. Magnesium-rich foods include avocado, soy beans, bananas and dark chocolate.

8. Blueberries: Blueberries are known to have antioxidant and anti-inflammatory activity because they boast a high concentration of anthocyanins, a flavonoid that enhances the health-promoting quality of foods. Moderate blueberry consumption could offer neurocognitive benefits such as increased neural signaling in the brain centers.

via Eight nutrients to protect the aging brain — ScienceDaily.

Reference: Institute of Food Technologists (IFT). “Eight nutrients to protect the aging brain.” ScienceDaily. ScienceDaily, 15 April 2015. <www.sciencedaily.com/releases/2015/04/150415203340.htm>.

Dr. Court’s Comments:

This is a great list. I’d encourage people to consider adding some, if not all, of these to their diet. However, these alone will not be 100% protective. To get much closer to that elusive 100% mark, exercise must be included. The benefits of exercise on the brain are numerous. Exercise is inherently anti-inflammatory. It improves fuel delivery as well as waste removal in the brain. It increases neural feedback which preserves synaptic connections. Remember this fact; 90% of the information coming into the brain on a daily basis is from proprioception. That is, 90% of the information is from our muscles and our joints. A sedentary lifestyle reduces this flow of information, reducing the survivability of neurons in the central nervous system. Exercise also keeps the heart healthy, and a healthy heart means a healthy brain.

9 Signs You Have A Leaky Gut

The gut is the gateway to health. If your gut is healthy, chances are that you’re in good health. However, there’s a condition called leaky gut that can lead to a host of health problems.

What is a leaky gut?

The gut is naturally permeable to very small molecules in order to absorb these vital nutrients. In fact, regulating intestinal permeability is one of the basic functions of the cells that line the intestinal wall. In sensitive people, gluten can cause the gut cells to release zonulin, a protein that can break apart tight junctions in the intestinal lining. Other factors — such as infections, toxins, stress and age — can also cause these tight junctions to break apart.

Once these tight junctions get broken apart, you have a leaky gut. When your gut is leaky, things like toxins, microbes, undigested food particles, and more can escape from your intestines and travel throughout your body via your bloodstream. Your immune system marks these “foreign invaders” as pathogens and attacks them. The immune response to these invaders can appear in the form of any of the nine signs you have a leaky gut, which are listed below.

What causes leaky gut?

The main culprits are foods, infections, and toxins. Gluten is the number one cause of leaky gut. Other inflammatory foods like dairy or toxic foods, such sugar and excessive alcohol, are suspected as well. The most common infectious causes are candida overgrowth, intestinal parasites, and small intestine bacterial overgrowth (SIBO). Toxins come in the form of medications, like Motrin, Advil, steroids, antibiotics, and acid-reducing drugs, and environmental toxins like mercury, pesticides and BPA from plastics. Stress and age also contribute to a leaky gut.

If you suffer from any of the following conditions, it’s likely that you have a leaky gut:

9 Signs You Have a Leaky Gut

1. Digestive issues such as gas, bloating, diarrhea or irritable bowel syndrome (IBS).

2. Seasonal allergies or asthma.

3. Hormonal imbalances such as PMS or PCOS.

4. Diagnosis of an autoimmune disease such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, psoriasis, or celiac disease.

5. Diagnosis of chronic fatigue or fibromyalgia.

6. Mood and mind issues such as depression, anxiety, ADD or ADHD.

7. Skin issues such as acne, rosacea, or eczema.

8. Diagnosis of candida overgrowth.

9. Food allergies or food intolerances.

How do you heal a leaky gut?

1. Remove.

Remove the bad. The goal is to get rid of things that negatively affect the environment of the GI tract, such as inflammatory and toxic foods, and intestinal infections.

2. Replace.

Replace the good. Add back the essential ingredients for proper digestion and absorption, such as digestive enzymes, hydrochloric acid and bile acids.

3. Reinoculate.

It’s critical to restore beneficial bacteria to reestablish a healthy balance of good bacteria.

4. Repair.

It’s essential to provide the nutrients necessary to help the gut repair itself. One of my favorite supplements is L-glutamine, an amino acid that helps to rejuvenate the lining of the gut wall.

If you still have symptoms after following the above recommendations, I would recommend finding a Functional Medicine physician in your area to work with you and to order a comprehensive stool test.

via 9 Signs You Have A Leaky Gut.

Dr. Court’s Comments:

Leaky gut was once considered quackery. Today, an abundance of research supports that it does exist and that it plays a major role in many diseases. Much of what we do in our day to day lives contributes to the development of leaky gut. If you know what these factors are, they are easily avoided and optimal health is easily achieved.

If you’d like more detail, including in depth examination of the techniques you can use to heal leaky gut, watch my webinar here:

5 Things You Aren’t Taking For Your Migraines (But Should Be)

Before you read any further, consider signing up for Dr. Vreeland’s FREE webinar scheduled for March 24th, 2015 at 7:30PM. It’s called ‘Stop Your Migraines Naturally!’ Learn all the keys to reducing your migraines naturally and effectively.

Register here: http://www.anymeeting.com/PIID=EB55DC88874639

Migraine headaches can be debilitating. People who get them know this. Many of those who suffer also know treatment to prevent migraines can be ineffective. According to the statistics, more than 1 in 5 adults over the age of 18 will report having migraines (1). With that many people experiencing migraine headaches, it’s shocking to know that less than half of those with migraines are being treated effectively (2). Clearly, an alternative approach is necessary.

The symptoms of migraines can be completely life altering and include (3):

• žIntense pulsing or throbbing pain in one area of the head.
• žHypersensitivity to light, sound, and smell.
• žNausea
• žA variety of autonomic, cognitive, emotional, and motor disturbances including sweating or cold hands, paresthesia, temporary paralysis (hemiparesis), dizziness, vomiting, aphasia, or confusion.

Headaches may last as long as 3 or more days, and many sufferers experience chronic migraines in which one migraine is followed by another, then another. This leads to an almost unending cycle of pain.

However, there is hope. And it’s not in the form of toxic medications that may you feel sleepy, foggy, dull, or not like yourself. They are natural and they work. Here are the 5 things you should be taking to reduce your migraines.

1. Butterbur

Butterbur (Petastis hybridus) is a perennial shrub that has lilac-pink flowers and can grow up to three feet high. It is found throughout Europe, as well as in parts of Asia and North America. Butterbur has been used for hundreds of years to treat aches and pains, including headache. Butterbur appears to act by influencing the inflammation associated with migraine. In another study group daily consumption of Petasites extract at a dose of 75mg, twice per day was demonstrated to decrease the frequency of migraine attacks by 48%, compared to the placebo group (p = 0.00102) (4). In a separate study migraine frequency improved in greater than or equal to 50% of the Butterbur group, while improvement in the placebo group was only 15% (5).

It is very important to note Butterbur from differing manufacturers varies in the quantity of the targeted active phytochemical group called petasins. A high quality Butterbur will possess distinguishable quantities of the six different petasins, including 3-desoxy-neopetasol, isoperasin, neo-petasin, petasin, neo-S-petasin and S-petasin.

2. Feverfew:

(Tanacetum parthenium) Feverfew is a daisy-like perennial, herbaceous herb. The name feverfew is derived from the Latin word febrifugia, meaning “fever reducer,” and was traditionally used as an antipyretic. Its use is long and storied with the 17th Century English herbalist Culpeper writing of the effectiveness of this herb for headache and uterine disorders (6). Feverfew, in doses of 50-100mg daily, has been shown to be effective for migraine prevention, reduction of nausea, vomiting and sensitivity to light and sound (7-9).

3. Riboflavin:

Referred to as vitamin B₂, or vitamin G, is a water-soluble B-vitamin. It is heavily involved in the energy production pathways in the brain. This is, perhaps, the mechanism by which taking high dose riboflavin works to reduce migraine headaches. By increasing the brain’s efficiency with respect to energy, it is better able to reduce or prevent neurons (cells in the brain) from becoming over excited. Migraines are thought to be caused by a hyper-excitable brain. Reducing this hyper-excitability is key for some in reducing migraine frequency and severity. Prophylactic treatment with riboflavin (400mg/day) was demonstrated to both reduce migraine attack frequency and to attenuate the use of abortive anti-migraine therapy (10).

4. CoQ10:

Similar to the above mechanisms with respect to energy management in the brain, taking CoQ10 may assist in managing brain hyper-excitabilty. As a component of the electron transport chain, CoQ10 participates in aerobic cellular respiration, generating energy as ATP, and thus functions as a necessary component in cellular energy production. Ninety-five percent of the body’s energy is produced in this manner. In addition to CoQ10’s assistance in cellular energy production, it also functions as an antioxidant. CoQ₁₀ has been proposed as a prophylactic for migraines, especially in children and women of childbearing age (11). In an open label investigation (non-blinded) one study demonstrated that CoQ₁₀ at a dose of 150mg/day was effective as a migraine preventive (12).

5. Polyphenolic-like Compounds:

Say what? Exactly. All you need to know here is these compounds are antioxidants that prevent damage to many tissues in your body. We get them from many places including fruits, vegetables, spices, and others. Migraines as well as headache duration has been correlated to oxidative/antioxidative parameters, thus antioxidants are thought to be beneficial in migraines. Accordingly, “the hypothesis of oxidative stress in migraine is supported by various studies.”(13-16). Nutritional compounds, specifically antioxidant compounds like polyphenolic-like compounds, may assist in mitigating the effects that this stress may play in migraine pathology.

So, now what? Where do you get these wonderfully natural compounds to prevent your headaches? Dr. Vreeland has designed a comprehensive migraine support formula called MygranX. While the above ingredients may all be widely available, no one has combined them into one effective product until now. In conjunction with Biotics Research Corporation, Dr. Vreeland has designed and tested MygranX. It is exceptionally effective. Biotics Research has found the most potent and effective raw ingredients possible when making MygranX. Some patients report up to a 90% reduction in their migraines! Almost all patients who take MygranX have achieved some form of relief. It is very easy to take. Just 1 capsule in the morning and evening is effective for most.

MygranX

MygranX is available only through healthcare professionals. You will need to contact your functional medicine specialist to gain access to MygranX. You may also contact Dr. Vreeland at the Vreeland Clinic.

References:

1. Headache. 2013 Mar;53(3):427-36
2. N Engl J Med 2002, 346:257-270.
3. Pain. 2013 Jul 25. pii: S0304-3959(13)00389-8
4. Neurology. December 28, 2004 63(12): 2240-2244.
5. Eur Neurol. 2004 51:89–97.
6. http://loadbalanced.naturalstandard.com/index-abstract.asp?create-abstract=feverfew.asp&title=Feverfew.
7. Cephalalgia 2002;22:523-32.
8. Cephalalgia 2005;25:1031-41.
9. Neurology. 2012 Apr 24;78(17):1346-53.
10. European Journal of Neurology. 2004 11:475–477.
11. Neurology. 2005 64:713–715.
12. Cephalalgia. 2002 Mar;22(2):137-41.
13. Cephalalgia. 2004 24:37-43.
14. Cephalalgia. 1997 17:580-584.
15. Cephalalgia. 1994 14:215-218.
16. Cephalalgia. 2003 23:39-42.

8 Pictures That Perfectly Describe Leaky Gut (and how to fix it)!

Our gut has many functions. Changes in the balance of bacteria, leaky gut, bacterial overgrowth and other factors may affect how your GI system works. This may have systemic consequences.

Increasingly, chronic disease is being seen as stemming from altered gut function. Follow the arrows to see what the risks for chronic disease are. All of the factors that increase chronic disease risk adversely affect gut function too.

The bacteria in our gut is EXTREMELY important and there is lots of it. If it becomes unbalanced, all symbiotic functions are lost.

These disease have all been linked to changes in the balance of bacteria in the gut

The gut forms an important barrier between what’s inside the intestines and what gets absorbed. Those blue structures highlighted by the orange arrows are tight junctions. They hold the cells together do nothing can squeeze between them and pass into the local blood supply unchecked. This is a very important function.

All of these factors can lead to breakdown of the tight junctions and leaky gut. NSAIDs are pain relievers like Aspirin, Aleve, Advil, etc. SIBO is an acronym for small intestinal bacterial overgrowth. Additionally, low exercise levels is a stressor under the category of physical stress. 

LPS are toxic structures located on the surface of the bacteria in the gut. When bacteria die, they are free to potentially enter our bloodstream. This would happen through a leaky gut. If this occurs your body’s response is inflammatory. This inflammation alters your energy levels, your mood, and eventually increases the risk of heart disease, cancer, diabetes, and many other chronic diseases.

Start in the upper left corner of the diagram and follow the arrows to see how a leaky gut leads to disease.

Fixing the problem – follow these steps to fix your leaky gut

1. Get advanced stool testing done to properly evaluate your GI health.
2. Eat a paleo-inspired diet full of vegetables, healthy proteins, and healthy fats.
3. Avoid food sensitivities.
4. Consume fermented foods regularly.
5. Supplement according to your needs. This might include nutrient repletion, probiotics, whey protein, anti-inflammatory herbs like curcumin, or fish oil.
6. Exercise vigorously 3-4 times per week.
7. Eliminate artificial sweeteners, do not overuse NSAIDs, antibiotics, or alcohol, manage your stress, and manage your stress.

If you do all of that, your can heal your leaky gut and feel better than you ever thought you could!

Depression – not just a disorder of the mind

Update 11/9/15 –

FREE WEBINAR – Join Dr. Vreeland for a free webinar on Tuesday, November 10th at 7:30PM called “The Gut-Brain Connection – Mood, Food, and More!” We’ll explore the amazing connection between gut health and brain health and give you tips and tricks to make both healthy.

Dr. Vreeland is a nationally recognized expert and author in functional medicine and will present information that will be life changing! You don’t want to miss this event!

Click here to register: http://www.anymeeting.com/PIID=EC51D98085463A

The Robin Williams tragedy has highlighted depression and the terrible consequences it can have. It has also highlighted that most with depression are improperly treated. Only 30% achieve remission with one treatment, and only 70% with 4 cumulative treatments. Clearly there is need for better treatments. But what if the treatments just aren’t that effective? Perhaps medicine is treating the wrong thing? Recent study has shown an enormous publication bias when it comes to the efficacy of antidepressants. Studies that show positive outcomes are much more likely to be published and even studies that aren’t positive are, in the author’s opinion, are published in a way that make them appear positive. Imagine the effect that might have on the prescription habits of doctors. Again, a new, more comprehensive approach is necessary.

More and more information is linking depression with inflammation. This inflammatory load causes changes in neurotransmission leading to depression in susceptible individuals. Inevitably, some are going to experience mood so low they see suicide as the only way out. A big piece of the depression-inflammatory link is gastrointestinal health. Yes, your gut and your brain are connected and it can affect you mood. Here is a summary of how it occurs.

Bacterial load in the gut is immense. There are more bacterial cells in your gut than there are cells in the rest of your body. This collective load of bacteria can be considered an inner organ. Just as disruptions in the function of other organs in your body can affect brain function, disruptions of this “organ” can affect your mood. The balance of the bacteria is key. A shift that allows overgrowth can cause many symptoms. Some of them may be gastrointestinal, some of them dermatological, some of them might cause fatigue, some might cause mood change. And here’s how.

There is a toxin on the surface of many of the bacteria in our gut. It’s called lipopolysaccharide (LPS). LPS should stay in the gut where it belongs. However, when it gets out of the gut it causes a potent immune response. This immune response is inflammatory. Over time, inflammatory load builds and builds to a point where it begins to cause systemic levels of inflammation to rise. Once this has happened, this inflammation begins to break down the blood brain barrier (BBB). The BBB is critical for keeping our brain in an isolated and controlled environment. With its breakdown, inflammatory chemicals circulating in the blood stream gain access to the brain and can begin to alter neurotransmitter levels, including serotonin. Eventually, these changes in neurotransmission result in altered synaptic plasticity and, literally, alters the way your brain is wired. This is reversible and can be improved, but only if the right treatments are applied. For many, the right treatment is not  antidepressant medication. Unfortunately, they don’t know the above information either and they’re left to suffer. A new paradigm is starting to unfold in mental health – one that addresses overall health of the individual to get results rather than simply altering neurotransmitters with drugs that, arguably, don’t work.

Here are some good references for the information above if you’re a glutton for punishment 🙂

Reference 1

Reference 2

Reference 3

Brain Health 101

Keeping your brain healthy is critical to our overall health. Check out the infographic on 7 ways to keep your brain happy and healthy!!!

A healthy brain is a happy brain!