I watched the Broken Brain Series put on by Mark Hyman, MD a few weeks ago so I thought I would share a few things to help educate my patients about how best to assist their cognitive function. Starting with diet it is really key to avoid eating sugar and processed food, artificial sweeteners, refined carbohydrates, and a high glycemic diet in general. Our western diet is high in simple carbohydrates (flour and sugar) but it is terrible for brain function. Avoiding gluten is key to assist many neurological problems.  Reducing grain consumption in general is recommended (Grain Brain is a great book which goes into detail about this) and following more of a Paleolithic diet (organic, grass fed meats, wild seafood, organic free range poultry). Intermittent fasting regularly can help improve metabolic function at least 12 hours overnight if not 14 or 16 hours can help with clarity of mind. Following more of a ketogenic diet is particularly good for brain function because the brain is made up of fat. Eating healthy fat is key such as coconut fat, medium chain triglycerides, olive oil and avocados.

Eating high antioxidants in the form of organic fruits and vegetables supplies factors that reduce oxidative stress. Think blueberries, blackberries, black raspberries, turmeric, ginger, brassica family (broccoli cauliflower, kale turnips, radishes, etc.) onions, garlic, beets, mint, fresh rosemary and walnuts. Supplements that may prove useful include curcumin, EPA/DHA, gingko biloba, bacopa,  and methylated B vitamins.

Reducing toxins and looking at levels of heavy metals in the brain (mercury, aluminum, lead, cadmium, arsenicum, etc) as well as pesticide and chemical exposures can uncover causation and contributing factors for reduced brain function. Herbs that can help chelate out metals include fresh parsley, cilantro, and algae such as chlorella and spirulina. 

Consistent exercise is key as well. Exercise increases brain-derived neurotrophic factor which helps support optimal brain function. Walking daily for at least 45 minutes is good as is burst or high intensity exercise in spurts.  Regular meditation whether it be simple breathing exercises or mindfulness training has been shown to improve cognitive performance and consistently improves overall sense of well being.

Engaging the brain by learning new things (languages, taking new routes to work), puzzles, taking classes) can also help preserve and improve brain function.

Please consider purchasing the Broken Brain Series to learn more…

The microbiome is so important to our health. Microbes that we live with it that reside in our human body outnumber our cells by at least ten to one. The microbiome is responsible for regulating our metabolism, regulating our blood sugar, influences our detoxification pathways, plays a critical role in our immune system, influences our mental health, affects the health of our skin and many other things. Microbes influence how our carbohydrates/fats/proteins are metabolized as well as our energy production. Having a healthy microbiome increases insulin sensitivity, decreases pro-inflammatory cytokines and increases the production of short chain fatty acids (which has an effect on body weight as well as immune function).

75% of western diets are of limited benefit to the microbiome. Why is this? Most people eat a lot of refined carbohydrates (white flour, sugar, processed food) which are absorbed in the upper intestines (small) and never reach the lower intestine (large) or what reaches the large intestine is of limited value. Refined carbohydrates, processed food and sugar feed bad bacteria and contribute to the growing population of SIBO (small intestine bacterial overgrowth). A fiber rich diet is needed to enhance the microbiome and make it healthy, specifically prebiotics and probiotics.

Prebiotics are food for the microbiome. Examples of prebiotics are oligosaccharides such as fructooligosaccharides, inulin, galactooligosaccharides,  and pectin derived oligosaccharides (fruit like apples, cherries, pears). Foods that contain prebiotics include artichokes, green tea, onions, apples, red wine, cabbage, legumes, leeks and broccoli (plus many others). Soluble fiber promotes the growth of good bacteria such as lactobacillus species and bifidum  species and these in turn keep the colon healthy.

Prebiotics improve mineral absorption from the intestine, improve bowel function, increase insulin sensitivity and glucose regulation, stimulate neurochemical production in the gut such as neurotransmitters and support integrity in the gastrointestinal tract

Probiotics are ingested microorganisms which benefit the human host. Good sources of probiotics include fermented foods like kefir (coconut kefir if you have a dairy allergy), goat’s milk kefir, raw sauerkraut, miso soup (can contain 160 or more bacterial strains), kimchee, kombucha, sourdough bread, olives,  and aged cheese. Even honey and fermented black tea can contain beneficial microorganisms.

Fermented foods make food more digestible, activate polyphenols (which increase vitamins, enzyme activation, amino acid production), break down phytates and tannins and many other jobs that contribute to overall better health. The question I have for you is how are you supporting your microbiome today?

To book an appointment to discuss in person, please call Parallel Wellness at 4032321283.

References: Modulating the Microbiome with Food. Seroyal webinar-Dr. Liz Lipski, PhD, CNS, CCN, CHN, CFM, LDN . Please watch the webinar to see the journal references.

 

I had the pleasure of attending the film “Living Proof” at the Calgary Film Festival on last Saturday afternoon. This was a documentary produced by Matt Embry and Spotlight Productions. He has made a brilliant film. He travels to other parts of  the world to discover how Multiple Sclerosis is being treated so he can make effective decisions regarding his own treatment. He, himself, was diagnosed at the age of 19 hence his urgency in managing an incurable disorder where progressive decline is the norm. His father who holds a Ph.D. in geology started researching all about M.S., looking at science based information and the role that nutritional factors play in M.S. This research led to a charity (Direct-MS) that his father founded and the Best bet treatment diet, one which Matt has followed for years which he believes has been instrumental in keeping him in remission.

I am on a very restrictive diet also and have written about my diet before in other posts which I know has kept me in remission for the last ten years. My diet is very similar to the Best bet treatment diet. The Best bet diet excludes gluten and dairy products and sugar, limits animal protein to largely poultry and seafood, eliminate eggs, eliminates legumes and minimizes saturated fat. The only thing that I have kept in my diet up to this point is  organic unsweetened peanut butter and organic unsweetened soy milk. I have never felt bothered by either and I argue that I am peri-menopausal and benefit from phytoestrogens; plus peanuts and soy are recommended for blood type A which I am. However after watching his film, I may exclude those two items to see if I feel even better. Other legumes I definitely notice if I eat too much so I am happy to keep them all out of my diet. I will occasionally eat egg whites and do not find they bother me. Following a strict diet has definitely given me profound hope in life long management of M.S.

Another reason the film resonated with me was Matt was really able to portray the vulnerability that affects each of us as individuals as well as our families when we are diagnosed with M.S. One moment that really stuck with me was when he flew to London to talk to Judy Graham. She had written books on managing M.S. with diet in her younger years and was someone who had lived a long time with M.S. (35 years?) In her older age, she revealed that she had been less strict with her diet than before and had noticed that her strength had diminished and she could not walk as well now. Matt was visibly affected by her decline and so was I, watching her from my theatre seat in Eau Claire. The unfortunate thing is that we will all have to remain highly disciplined for the rest of our lives to live in balance with this condition. But it is possible! I loved to see Matt running in the film, looking strong. That is my next goal to get back in better shape. I have run on and off over the years but this film reignited my passion to get in better running shape and strengthen my muscles again.

Matt has taken the MS Society of Canada to task on how they allocate their revenue and where specifically their resources go. He is a passionate individual with an important message. I won’t go into detail about that aspect of the film but I will say it is definitely thought-provoking. Matt’s website is MSHope.com To read more research behind the diet and the charity started by his father called Direct-MS.org in 1998, go to  http://www.direct-ms.org/bestbet.html. If you can go see “Living Proof”, please do so.