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:

Recommendation for vitamin D intake was miscalculated, is far too low, experts say

Researchers at UC San Diego and Creighton University have challenged the intake of vitamin D recommended by the National Academy of Sciences (NAS) Institute of Medicine (IOM), stating that their Recommended Dietary Allowance (RDA) for vitamin D underestimates the need by a factor of ten.

In a letter published last week in the journal Nutrients the scientists confirmed a calculation error noted by other investigators, by using a data set from a different population. Dr. Cedric F. Garland, Dr.P.H., adjunct professor at UC San Diego’s Department of Family Medicine and Public Health said his group was able to confirm findings published by Dr. Paul Veugelers from the University of Alberta School of Public Health that were reported last October in the same journal.

“Both these studies suggest that the IOM underestimated the requirement substantially,” said Garland. “The error has broad implications for public health regarding disease prevention and achieving the stated goal of ensuring that the whole population has enough vitamin D to maintain bone health.”

The recommended intake of vitamin D specified by the IOM is 600 IU/day through age 70 years, and 800 IU/day for older ages. “Calculations by us and other researchers have shown that these doses are only about one-tenth those needed to cut incidence of diseases related to vitamin D deficiency,” Garland explained.

Robert Heaney, M.D., of Creighton University wrote: “We call for the NAS-IOM and all public health authorities concerned with transmitting accurate nutritional information to the public to designate, as the RDA, a value of approximately 7,000 IU/day from all sources.”

“This intake is well below the upper level intake specified by IOM as safe for teens and adults, 10,000 IU/day,” Garland said. Other authors were C. Baggerly and C. French, of GrassrootsHealth, a voluntary organization in San Diego CA, and E.D. Gorham, Ph.D., of UC San Diego.

via Recommendation for vitamin D intake was miscalculated, is far too low, experts say — ScienceDaily.

Dr. Court’s Commentary – 

I’ve been recommending anywhere from 4,000-6,000IU/day of vitamin D (supplementally) to my patients for many years. This is consistent with the above recommendations that people get about 7,000IU/day from all sources. Vitamin D deficiency is a culprit in many diseases of aging, and the IOM’s recommendations were far too low. It’s good to see this becoming more well recognized.

Only one study has been done (that I can find) that actually measured how much vitamin D human beings use on a daily basis. The conclusion of that study was that humans use about 4,000-6,000IU per day (hence my recommendation). In that context, the IOM’s recommendation of 600-800IU/day becomes even more startling.

High Fructose Corn Syrup Will Kill You!

A common additive used in a wide range of commercially available processed foods such as soft drinks, salad dressings, cookies and cakes, breads and breakfast cereals has been poisoning people for several decades now. In fact, research studies have shown that it causes metabolic syndrome which in turn contributes a great deal to an increase in body weight and incidence of degenerative diseases such as diabetes, heart disease, Alzheimer’s and fatty liver. This additive is high-fructose corn syrup (HFCS).

Sucrose, or regular table sugar, consists of 50 percent fructose and 50 percent glucose, whereas HFCS can contain up to 90 percent fructose, almost twice the fructose of common table sugar. In terms of calories, both HFCS and table sugar provide 4 calories per gram, but the issue is the metabolism of excessive amounts of fructose.

High-Fructose Corn Syrup History

In the ninth century, the Japanese invented a sweetener derived from starches. This syrup is being used even today as “traditional sweetener.” In the 17th century, Andreas Sigismund Marggraf, a German chemist, discovered another starch-based sweetener called glucose.

During the times of Napoleonic wars, blockades on sugarcane imports from the West Indies encouraged laboratories to work on development of alternative sweeteners. Dextose or D-glucose was developed in 1801, and in 1811 a Russian scientist created glucose by overcooking potato starch in sulfuric acid.

No further progress was made till the 1950s when the Japanese invented the HFCS. In America, cane sugar continued to be used as the sweetener of choice until the 1970s prior to the introduction of the less expensive sweeteners such as maltodextrin and HFCS that were derived from corn. HFCS was introduced to the food industry after the developmental process was perfected.

Why is HFCS so popular with the food industry?

First and foremost, its sweetness is comparable to that of table sugar. Secondly, it maintains the quality of condiments and drinks for a longer period. Third, it provides a soft, moist texture to baked food such as snack bars and cookies by retaining moisture and resisting crystallization after baking. It is HFCS that gives baked foods flavor and superior browning quality. The sugars present in HFCS get fermented quickly and easily, making it possible to produce sweeter bread. Fourth, it is much cheaper compared to table sugar. Lastly, it is easily added to just about anything. It is generally produced in a liquid form making its incorporation into food and drink products a very simple task for automated equipment that is so common in food production today.

Health Effects of HFCS

The statistics released by the Department of Agriculture in the U.S. show that the average consumption of HFCS has increased from 0.5 pounds per person per year to 60 pounds per person per year over the past four decades.

During the same period, there has been a threefold increase in obesity rates and a seven fold increase in the incidence of diabetes. HFCS may not be singularly responsible for this, but its effect cannot be ignored.

A number of short-term clinical studies have shown that ingesting sweetened beverages is not good for health. Results of one study showed that people gained weight and experienced an increase in blood pressure and inflammatory markers. In another study, scientists observed an increase in visceral fat and triglyceride levels and stimulation of lipogenesis (producing more fat). In yet another trial wherein the effects of water, milk, diet cola and sugar-sweetened cola were compared, the results showed that sugar-sweetened beverage contributed to an increase in liver and visceral fat and elevated triglyceride levels when consumed for 6 months at the rate of just 16 ounce per day (i.e about one soda).

Fructose also increases gut permeability allowing potent bacterial toxins out of the gut and into surrounding immune tissue. This generates an inflammatory response. If this response continues for long periods of time, systemic levels of inflammation begin to rise increasing the risk of obesity, cancer, heart disease, diabetes, Alzheimer’s disease, osteoporosis, arthritis and more. And most studies have shown it only takes the fructose present in one soda to produce these adverse effects.

You may use sugar in any form, but it definitely causes obesity as well as other diseases when consumed in pharmacologic doses. HFCS is often a marker of nutrient-deficient, poor quality and disease-causing industrial food products. It should be severely limited in your diet.

Corn Industry’s Marketing Push

The corn processing industry thrives on doubt and confusion. The Corn Refiners Association skillfully uses the print and television media for massive advertising campaigns in order to dispel the fear among people. The industry also asserts through medical doctors’ as well as nutrition experts’ opinion that HFCS is same as cane sugar and it is a “natural” product if used in moderation. They do this for nothing but commercial benefit though they themselves are aware that this is not true. No independent medical or nutrition experts recommend the consumption of HFCS. My experience lecturing at the 2012 Food and Nutrition Convention and Expo was enlightening. The Corn Refiners Association sponsored lecture after lecture on HFCS and how it was not the villain it was made out to be. In fact, they asserted it could be consumed as part of a healthy diet. They also skillfully shifted the focus from HFCS to the epidemic of inactivity in the US, blaming it instead of processed food for the skyrocketing chronic disease rates in this country.

Do yourself a favor and avoid HFCS. While the corn and sugar industry continues to deceive, they are killing thousands of Americans to make a dollar. It rings eerily similar to Big Tobacco of the 50s and 60s. You don’t want to find out too late that money and corporate interest mislead you into believing it was safe when the research is clear now.

Sugar, Sugar, Sugar

Do you eat “healthy?” Or, perhaps a better question should be ‘DID you think you ate healthy,’ before this post?

Food labeling is VERY misleading. Don’t be fooled. Get educated! High sugar consumption increases the risk of diabetes, heart disease, high blood pressure and Alzheimer’s disease!

Is this really a “healthy” diet?

 

 

7 Simple Steps to a Sound Mind, Body, and Soul

These days it seems everyone is looking for the quick fix, the pill, the next fad diet that will change their lives. They are looking to increase energy, feel younger, be stronger or live to 100. I’m here to tell you there’s no quick fix. Surprised? I didn’t think so.

Most people are aware there is no such thing as a quick fix, however, there are things you can do for yourself that will help you live a long, happy life. And they’re simple!

Step 1 – Eat a healthy diet

This seems like a no brainer, but often people neglect this one. We take better care of our cars than we do our bodies yet it is known that most chronic diseases are diet related.

Step 2 – Exercise

Another no brainer, yet the average American spends 35 hours a week watching TV and just two hours a week exercising. Low physical activity is linked to many chronic diseases including Alzheimer’s disease, heart disease and diabetes.

Step 3 – Balance brain function

A phenomenon called hemisphericity can change the way the hemispheres of your brain communicate with each other. This can lead to foggy thinking, processing problems, attention issues, headaches and much more. A functional neurologist can find out if this is affecting you.

Step 4 – Balance brain chemistry

This goes along with the above phenomenon. Neurotransmitters are necessary for proper brain function. We must have the correct balance of these neurotransmitters because too little of one or too much of another can cause symptoms like depression, anxiety, migraines, attention issues, or even brain degeneration. Everything from genetics to diet can influence the balance of neurotransmitters in your brain.

Step 5 – Reduce inflammation

Chronic inflammation is silent and often symptom free. It destroys tissues, causes atherosclerosis, heart disease, cancer, Alzheimer’s disease and diabetes. It also accelerates aging. Chronic inflammation is often diet related and is increasingly being seen as the cause of most diseases that affect humans.

Step 6 – Manage your stress

Research is very clear that stress increases levels of inflammation in the body through a process called glucocorticoid receptor resistance. Essentially, with high levels of stress the body over produces cortisol. With this huge supply of cortisol, tissues begin to ignore it and compensate by producing high levels of inflammatory molecules. Managing stress can involve many things including exercise, meditation, and cognitive behavioral therapy to name a few.

Step 7 – Stay positive

Interesting research has concluded that pessimism is associated with poorer health outcomes in the general population. Negative mood states are associated with increased activation of the fight or flight system (sympathetic nervous system) and decreased activation of the rest and digest system (parasympathetic nervous system). Again, this leads to an increase in systemic inflammation!

Want more information? Join Dr. Vreeland for a FREE webinar next week on June 5th from 7-8pm. We’ll discuss all of the above in detail and tell you how you can live happy and healthy! We look forward to seeing you there!

Click this link to register for FREE!

http://www.anymeeting.com/PIID=E955DC84894A39

Please join us for FREE!

 

Gait Related to Cognitive Decline

A new study furthers the evidence that our motor system (the system that controls our movements) is related to higher centers of brain function that control how we think, remember and interact with the world.  This study examines the link between how we walk and the risk for developing dementia. Check it out below!

Coffee Wards Off Dementia!

In a new study published in the Journal of Alzheimer’s Disease participants with mild cognitive impairment who had a certain level of caffeine in their blood did not go on to develop dementia.  This is the first study to attempt to isolate whether it’s just coffee that’s protective in dementia or if it is indeed the caffeine that imparts the benefit. In this case, the caffeine seems to be the protective variable.  See the video below for more.

What is Preventative Health Care?

The importance of preventative health care cannot be overstated.  Five of the top six leading causes of death in the United States are preventable diseases through diet an exercise. The only leading cause of death that isn’t preventable is accidents.  If we want to reduce the cost we all pay for insurance premiums and health care, we need to start paying attention to how to reduce chronic disease before it starts.

Fish Oil Protects the Aging Brain!

More great information on fish oil! In addition to recent reports that fish oil is a valuable and effective tool in the management of ADHD, heart arrhythmias, anxiety and inflammation, a new study found that omega-3s protect against an aging brain.  Check out the video below.