I try to do as many free summits as I can and this one took place in the last month. I thought I would share a summary of the notes that I made. Exercise is so important in prevention of Alzheimer’s. It improves insulin sensitivity, increases BDNF (growth hormone for your brain), creates new neurons in the brain, encourages neural connections and protects neurons. It increases feel good neurotransmitters, encourages the quality and duration of your sleep. Exercise improves blood flow to the brain and can even fend off genetic mutations that contribute to delayed onset of negative changes in an aging brain. Exercise reduces inflammation and activates gene programs to suppress inflammation. Do what you enjoy in terms of your exercise and aim for 150 minutes a week.

Dysbiosis in the microbiome affects your balance in terms of brain function. Gluten can negatively affect brain function and is one food that can contribute to inflammation. It is best to avoid foods that also provoke inflammation- high fat and high sugar. High fiber especially from plants -fruits, vegetables, nuts, seeds, omega 3 fatty acids (flax seeds ground, chia seeds), legumes (if tolerated) encourages the growth of good bacteria. Eat lots of dark leafy greens and cruciferous vegetables.  Prebiotic fiber is whatever microbes can metabolize and use for their own energy requirements, such as inulin, artichokes, garlic, leeks, onions, asparagus, dandelon greens; these foods support healthy brain function. Probiotic foods found in fermented foods (vegetables, kim chi, kombucha, sauerkraut, unsweetened yogurt) can also be beneficial to eat. Eat a diet low in refined carbohydrates (flour products) and even better, eliminate processed carbohydrates and sugar. 

Eat a diet that is organic for the dirty dozen list at least (see environmental working group for the latest list) and if you eat non-organic stick to the clean green list. Avoid using herbicides and chemicals in your house to clean. Eat non-GMO foods. Avoid artificial sweeteners which disrupt the microbiome and make you prone to gain weight. Stop diet sodas to avoid migraines. Avoid toxins in creams, lotions, makeup. Be aware that your skin is your largest organ and will absorb whatever you are rubbing into it. Get outside at least 20 minutes without sunscreen from 10 am to 2 pm if possible to make Vitamin D when the sun is still warming.

Reduce your stress and get more sleep. Get at least 7 to 9 hours of sleep. Sleep in a dark, quiet, cool room. Meditation daily can increase stem cells in the brain, repair the brain and grow the hippocampus. Get connected to nature and community to activate your parasympathetic nervous system. Engage your brain by listening to music, doing x-word puzzles, taking a new route to work. Playing with pets, breathing exercises, random acts of kindness, intimacy, and cultivatng healthy relationships can be beneficial to maintaining balance as can massage and yoga.

In terms of supplements, I recommend coming in for a consultation. Often, B vitamins, DHA from an algal or fish source 9which will also supply EPA), curcumin, krill or Vitamin D may be chosen as supportive nutrients. Tests can be done like homocysteine, methylmalonic acid, and other functional labs to have more pointed information on supplementation. To book in with me, call Parallel Wellness at 403-232-1283

Reference: The Alzheimer’s Science of Prevention Summit 2020

I am excited to be offering Dutch Hormone testing to my patients. This comprehensive hormone test uses 4 urine samples and is a great way to evaluate free hormone levels vs hormones that are bound. Free hormone levels are most reflective of what actually gets to the tissues and has the most biological effect. Saliva is also a source of free hormone levels and I also test saliva but I find Dutch to be more comprehensive than my saliva testing. It offers more of a complete picture and it is my favorite functional medicine test that I do right now.

I am most interested in doing evaluation of the hypothalamus-pituitary-adrenal axis in my corporate patients. This is an up to date term for evaluation of adrenal fatigue. Most of my corporate clients are running on empty in terms of their energy levels and this test looks comprehensively at adrenal output including diurnal rhythm of cortisol, cortisol production and how you are metabolizing it; it looks at DHEA production which tends to balance cortisol, it also looks at melatonin levels which are critical in helping patients sleep through the night. The test helps me make decisions in terms of patient management utilizing adaptogenic herbs and supplemental support.

Most patients that have an H.P.A. dysfunction, may also have a thyroid component that needs addressing. This test can point to a possible hypo thyroid or hyper thyroid status that may need further  evaluation. Patterns that I see in terms of cortisol metabolites and production/breakdown/clearance give me more information about thyroid status and further testing that might be needed. Thyroid support might be recommended in that case. Herbal medicine, homeopathic support and therapeutic supplementation can be helpful. Diet and lifestyle are also critical in management and thyroid medication from your doctor in some cases. 

Evaluation of female hormones (estrogen, progesterone) as well as (testosterone/androgens) and their breakdown and distribution gives me a more detailed view of hormone balance in women and men. It helps me see whether my female patients have an Estrogen dominant condition that could contribute to their chief complaint (menorrhagia, mood disturbances whether it be anxiety or depression, PMS, ovarian cysts, fibroids, etc). It helps me see whether they have an issue breaking down their hormones and how I can help them better do that. It helps me see more clearly if I have a patient with PCOS what androgens might be contributing to their imbalance and how I can intervene. The male test helps me evaluate what factors might be influencing prostate health.

The Dutch Complete also measures some organic acid levels to evaluate B vitamin status and glutathione status (which is one of our most potent antioxidants in the body). The test also assesses levels of neurotransmitters (dopamine, serotonin, norepinephrine) indirectly by measuring their urine metabolites. This may not be a perfect reflection of what is going on in the brain but this does offer a good representation nonetheless. This test helps with my evaluation of a patient’s mental and emotional health and whether they may need some support and which neurotransmitter to focus on. 

Come in for a 1st visit and if you are interested in evaluating your hormonal balance, fertility status (having trouble getting pregnant?), or fatigue, I may send you home with a Dutch Complete Hormone Test. To book in with me at Parallel Wellness, call 4032321283, Dr. Vinge

 

Fatigue happens to be the number one complaint that people come in to resolve. So many factors can be responsible for fatigue so labs must be run to rule out the most common reasons like iron deficiency anemia, hypothyroidism, depression and HPA axis dysfunction (adrenal fatigue). In this post, I am going to talk about boosting mitochondrial function using nutrition. Mitochondria are the energy producing organelles in our cells. Nutrition can support our mitochondria and thus boost energy or do the opposite (undermining energy). This information comes from Dr. Terry Wahl’s book “The Wahl’s Protocol”. She has MS and turned around her condition using functional medicine and a comprehensive nutritional approach. I too have had MS since I believe the age of 21 and have been in remission using a nutritional approach along with functional medicine.

Nutrients that support mitochondria include leafy greens such as kale, swiss chard, romaine, leaf lettuce, bok choy, etc., cabbage (red,green), onions/leeks, raw nuts and seeds (soak overnight in water if you have trouble digesting them), B vitamins, magnesium and Coenzyme Q10. A kelp seasoning powder or seaweed blend of spice would be helpful to support iodine intake(subtle thyroid support) and can be added to your evening meal of cooked foods. Take as directed on the label.

Foods most likely to be beneficial for energy include 9 cups of vegetables and fruits daily to maximize cellular repair and energy; 3-6 cups of cabbage, onion, and green vegetables daily to support mitochondrial brain function; 3 cups blue/red/yellow/orange vegetables daily to maximize antioxidant status; raw nuts and seeds soaked overnight in water such as walnuts, pecans, almonds, sunflower seeds, hazelnuts, etc. hemp seeds, chia, flax seed (ground after soaking). Ensure you are getting a serving of omega 3 rich foods daily (flax seeds, chia, hemp, walnuts, wild seafood). Turmeric should also be included (1/4 inch) of fresh root to lower inflammation.

Avoid factors that sap energy including white flour, sugar, refined carbohydrates, artificial sweeteners and additives, trans fats and hydrogenated oils (often found in processed foods). Food sensitivities can cause fatigue and IgG testing can rule those foods out. Chronic infections including yeast or dysbiosis (imbalance between good and bad bacteria) can contribute to fatigue and should be treated if present. Digestive complaints like gas and bloating or brain fog might be present in this case and can be investigated to find the root cause using lab testing. 

Avoid environmental toxins (use natural cleaners like baking soda and vinegar) and clean up your immediate environment as much as you can to avoid synthetic chemicals that may contribute to fatigue. Buy organic produce for the dirty dozen and limit non-organic to clean fifteen (Environmental Working Guide). Making sure you are using ‘clean’ makeup and sunscreen/body creams is important to reduce chemicals that may be causing your fatigue. Drink half your body weight in filtered water daily. I love my Mountain Fresh water filter. 

Get clear on what drains your energy mentally, emotionally and physically and do less of that if you can help it. Concentrate on slowing down and breathing consistently and deeply to maximize energy intake. Gentle exercise that you love consistently can help renew your energy as well. Do what you love- make time for things that you have a passion for. Until next time, be well. Book an appointment with me at Parallel Wellness to dive more deeply into this topic and get pointed assistance. For more information on boosting mitochondria through nutrition, I urge you to read The Wahls Protocol.

Reference: The Wahls Protocol, Terry Wahls MD  2014 Penguin Books