It is super important for the brain that you optimize blood glucose. If there is a problem with insulin signaling, blood sugar rises. 60% of cognitive decline is related to how you handle blood sugar. Insulin is an escort- it takes up blood sugar and delivers it to our liver, our muscles and our fat.  Insulin resistance is when are cells become numb to insulin. This creates inflammation and is linked to Alzheimer’s disease. The blood brain barrier protects the brain- it is selective to what passes into the brain. Too many carbs damage receptors on the brain. The brain can become insulin resistant. Fasting sensitizes the cells to insulin.  Fasting mimicking diets are also great for brain function. These diets help the brain produce neurons and decrease neuroinflammation. 

It is important to watch insulin levels. If they climb there will be increased inflammation. Inflammation creates free radicals- these then damage fat and oxidize tissues in the brain. High blood sugar causes A.G.E.’s-advanced glycation end products- where proteins and sugars interact to create damage. Looking at hemoglobin A1C is important too. You want to ensure normal levels to decrease inflammation. 

Fat cells can spew out chemicals that damage the brain and contribute to neurodegenerative diseases. Certainly excessive weight around the abdomen would contribute to this phenomena. The hippocampus in your brain needs more insulin. Because insulin resistances starves the brain of insulin, people that have diabetes age faster and their hippocampus shrinks. Exercise helps you manage blood sugar. Reducing simple carbohydrates and eating a plant based ketogenic diet can help you age better and preserve your brain function. Optimize blood glucose- eat healthy carbs and healthy fats.

Vegetable based diets are best for the brain. Greater than 8000 polyphenols, resistant starch, unprocessed plant foods- greens are antiinflammatory, berries, beans- are the cornerstones of longevity. Avoid aspartame, sucralose, all artificial sweeteners to optimize brain function.

Ketogenic diets are great for the brain because you transition from burning carbs to burning fats as an energy source. These types of diets may be helpful in treating brain cancer, Alzheimer’s, Parkinson’s, epilepsy. Ketogenic diets increase muscle mass, reverse insulin resistance. Keto flex diets-1,2,3. Inducing mild ketosis by cutting off eating 3 hours before bed, fasting for a minimum of 12 hours overnight. If you are too thin, you will have to cycle on and off a ketogenic diet. Eating healthy fats, SMASH (wild salmon, wild mackerel, anchovies, wild sardines, wild herring), pasteured eggs, olives, avocados. Eat plenty of above ground and fibrous vegetables. ‘The Alzheimer’s Antidote’ was written by Amy Berger on of the experts on the panel this year. I recommend you check it out. 

Hi everyone- I tuned into the Alzheimer’s – The Science of Prevention hosted by Dr. David Perlmutter, MD. I wanted to post my notes taken from the sessions. It is important to reduce your intake of simple  and refined carbohydrates (flour and sugar). Consume a lower carbohydrate diet or even a ketogenic diet that is focused on ample amounts of plant foods and fiber. Exercise regularly. Consider fasting at least 12 hours overnight for optimal brain function. Get good quality sleep. 

We can influence our genes through epigenetics. Genes are there as a potential. How we eat, who we interact with, what we choose to do can influence our gene expression. Neuroplasticity is a reality. Nutritional regimes can change how genes are activated or deactivated thru methylation/demethylation histone deacetylase inhibitors. The ApoE4 gene- if we inherit one or two copies, we have a higher risk of developing Alzheimer’s disease. Diet and lifestyle changes can offset your inheritance of the Alzheimer’s gene. There is a clear genetic component in 5% of cases. Genes are not your fate and you can have a dramatic effect on how your genes are read out. If you are going to get home gene testing, you need professional help and counsel on interpreting the results.

The quality of our sleep is so important. We can change the expression of more than 90% of genes that influence health and longevity. We have the ability to grow new nerve cells- neurogenesis. The brain can grow new nerve cells until death. We can increase the connection of your brain cells. The regeneration of the brain, rewiring our brain is called neuroplasticity. Exercise and fasting on occasion activate beta-hydroxbutyrate; histone deacetylase inhibitor which positively influence our expression of genes.

Music therapy stimulates the growth of brain neurons. Crossword puzzles are also helpful to preservation of brain function. Reading, learning new things. You need to challenge the brain with new learning and new activity. Playing games, interacting with people, playing Bingo, doing puzzles, meditating- all these things are helpful to maintain your brain function. 

More talk about healthy summer practices…What do  you do to protect your skin from too much sun once you have spent 20 minutes without sunscreen to get Vitamin D? First look at what you should avoid in a sunscreen. it is important to avoid these unhealthy sunscreen ingredients – oxybenzone, octyl methoxycinnamate (OMC), parabens, phthalates, retinyl palmitate, and synthetic fragrance. Look for non-nano particle sized zinc or titanium based mineral ingredients. Look for protection against UVB and UVA rays and avoid spray sunscreens if you can. Make sure you have access to some shade if you are going to the beach so you can protect your skin and get out of the heat.

If you go overboard and get too much sun, aloe vera gel from the plant can soothe and heal your tissue  if applied topically. Homeopathic remedies that you can try for sunburns include Cantharis, Urtica urens, or Belladonna depending on your unique picture of a sunburn. It is safe for you to use a 30c potency and dose five pellets 3- 6 x daily. For best results, see me for an individual consultation about your sunburn if you have one.

In terms of summer eats, cooking meats by frying, grilling, roasting or barbequeing can cause the formation of heterocyclic amines which are carcinogenic. Polycyclic aromatic hydrocarbons are formed when fat drips on a heat source causing excess smoke. Make sure you cut off the blackened parts of meats and any charred pieces of meat. People’s average risk of cancer goes from 1 in 500 to 1 in 50 if you are eating large amounts of muscle meat (pork, beef, fish, poultry) regularly and consistently. Marinating your meat before grilling or broiling, reduces heterocyclic amines by 90 percent. You could marinate your meat in red wine or dark beer for 6 hours or marinate in lemon juice or vinegar. Add fresh herbs or berries to increase antioxidants. Make sure you cut off fat before grilling. You can also cook meat partially before grilling; flip burgers more often or cook high quality meats rare or medium rare versus well done to make your summer barbecueing a bit healthier. 

What about Hot Dogs? Look for uncured varieties that contain no nitrates. Choose varieties that say 100% beef or 100% chicken. Avoid those that contain MSG, artificial flavors/color, preservatives, high fructose corn syrup. Any type of processed meat that has been smoked, cured, salted or preserved with chemicals does increase risk of bowel cancer (hamburgers or sausages preserved with salt or chemical additives espescially nitrates). Do be mindful of your consumption of these products. 

What about alcohol? The pros first- does contain antioxidants, increases HDL cholesterol. The cons- hard on your liver, causes weight gain, disrupts the gut microbiome and increases your risk of cancer with chronic consumption. Drink iced Rooibos tea. Rooibos has been shown to increase levels of glutathione in your liver which is your strongest antioxidant in your body. Drink iced green tea also for its antioxidant activity and anticancer qualities. It is important to eat foods that support liver function such as beets, artichokes, broccoli, apples, turmeric, dandelion greens, dandelion root tea (which can positively influence phase 2 liver eynzymes).

Milk thistle is a good supportive supplement for people that drink chronically. It has powerful antioxidant activity and helps protect your liver from damage by quenching free radicals. Take as directed on the label. Being mindful about all these things can create a healthier summer for you and your loved ones. Enjoy your summer!! For more specific help with your unique health, book a consultation with me at Parallel Wellness in downtown Calgary. Dr. Vinge 4032321283