Dr. Kate’s Blog

heartmath pdf/article

Yes you can!!! …  influence your brain with supplements, diet, and stress management. Elderly people are especially vulnerable to brain issues. Over time nutritional deficiencies can cause health problems in the brain.

Your brain requires a lot of oxygen and glucose (sugar) to function. When either of these needs are compromised symptoms arise. These include mood changes for no apparent reason, memory loss, and disordered cognition/mental confusion.

Controlling large fluctuations/high blood glucose levels, food allergies,  candida , detoxification , exercise, healthy weight, mental attitude, stress, digestion, cholesterol, and inflammation will positively influence your brain health.

HIGH BLOOD SUGAR

Extreme ups and downs of one’s blood sugar is very stressful on your brain and body.  After we eat something very sugary; insulin is released into our blood. Insulin is a hormone that has multiple global affects on the body, including helping sugar get transported from the bloodstream into our cells. When insulin is released  in high doses chronically; the cells start to ignore its “knocking on their door”. High amounts of sugar begin to stay longer in the blood stream,  and then you start having the global affects of diabetes.  The most profoundly negative affect that insulin, and high blood sugar have on the body is inflammation. Extreme blood sugar highs and lows create  metabolic hormonal  extreme ups and downs. This equates as stress in the body. Stress equates to inflammation. Most diseases in our western culture are related to inflammation, these include: cancer, heart disease, autoimmune diseases, Alzheimer’s, the list is much longer…

Over the years of reading about all types of diets the one common denominator to controlling inflammation is avoiding sugar, white flour, and foods that did not exist 100 years ago,( foods without lots of chemicals in them). Other dietary factors that lessen inflammation include eating whole foods, lots of fruits and vegetables, organic foods, and protein. Protein stimulates a hormone called glucagon which is an anti-inflammatory hormone. It is the opposite of insulin. It helps lower and stabilize our blood sugar. I recommend the Zone type diet for people who are sensitive to sugar. Sugar sensitive  people are: hypoglycemic, or have a familial history of diabetes and/or alcoholism. Tests show  high levels of fasting blood glucose on lab.  The Zone diet purports a 30% protein,  30% good fat,  and  40% good carbohydrate diet. Fats are also good because they slow down absorption, and make you feel more satiated.  To learn what “good” fats, carbohydrates, and proteins are go to the Zone diet/ Barry Sears website.  I would not recommend someone with sugar sensitivity to be vegan because of the lack of protein to help balance the blood sugar, and lots of other reasons too numerous to mention. Another diet that is anti-inflammatory is the Mediterranean diet. This diet avoids red meat and dairy which have saturated fats. It is oriented around eating good fats such as monounsaturated, and polyunsaturated, as well as lots of vegetables, whole grains, nuts, and fruits.

FOOD SENSITIVITIES

Not all foods work for all people. The blood type diet is all about this fact. Some foods universally agitate the immune system in lots of people. Symptoms of the brain being affected by food sensitivities within a 24 hour period are: mood swings, fatigue, depression, memory loss, headaches; and allergy like symptoms such as  runny nose, asthma, sore throat,and itchy eyes. Over time chronic eating of allergenic foods can damage the intestinal wall and creating a leaky gut wall. The name for this is dysbiosis. This can cause  eczema, arthritis, fibromyalgia, hashimotos thyroiditis, Alzheimer’s, and many more conditions. Agitating the immune system can turn on genes for diseases.

The most common food sensitivities are: Wheat= 64% of the population, Corn 51%, Pasteurized Cow’s Milk 50%. Other popular ones are soy, gluten, preservatives (MSG, sulfites…), and many others. You can find your own food sensitivities by testing with kinesiology or getting a blood test that measures levels of IgE and IgG4 through Meridian Valley Labs.

TOXICITY

Our food, water, air, and soil can be toxic. Other ways of exposure to toxins can be from medications, cooking with certain types of pots and pans, smoking, hydrocarbons,  mercury/silver dental fillings,  pesticides, and cleaning chemicals. Toxins  often act like a key that fits the lock but does not work.  It blocks the cell’s receptor site, which ultimately damages cellular function. Heavy metals have become a large health issue with the industrial revolution. The good news is that there are foods that support detoxification in the liver and  kidneys.  These foods are proteins, water soluble fiber, vegetables, and fruits. Fruits and vegetables that are strong anti-oxidants that are especially good. Sometimes specific supplements are needed to support detoxification. These include: chlorella, cilantro, glutathione, cysteine, methionine, vitamin C, garlic, lipoic acid, lutein, lycopene, magnesium, manganese, selenium, zinc, milk thistle, alpha lipoic acid, vitamin E, quercitin, rutin, PABA, and NAC to name a few.

ESSENTIAL FATTY ACID DEFICIENCY

Omega  3 fatty acids (DHA & EPA) affect brain function by supporting proper serotonin levels in the brain, they also act as an anti-inflammatory, and help build healthy cell walls for brain cells. All of your cell walls are made up partially of fat. That is why these “good” fats serve as building blocks for cells. The brain also conducts electricity through the fat that serves as  an insulator for the brain wiring. Much of the white matter in the brain is fat. Hydrogenated fats provide lousy building blocks for cells, and affect the cells negatively by increasing cellular inflammation. Good fats also help build healthy neurotransmitters that help neurons wire and fire together. Neurotransmitters influence mood, and cognitive speed/memory.

VITAMIN AND MINERAL DEFICIENCIES AND YOUR BRAIN

Deficiencies are not only caused by diet, but poor digestion/ absorption issues.   This is common in elderly people,  those on medications,   people who eat lots of foods they are sensitive to, and chronic stress. Get your digestive system back into functional balance with a functional medicine doctor such as: a  Chiropractic nutritionist, Naturopath, or holistic/functional medicine M.D..

B12 deficiencies can cause moodiness, depression, memory loss, dizziness, and dementia. Zinc, manganese, and magnesium deficiencies can cause anxiety, fear, hallucinations, and weakness. B3, B6, and B12 are integral to brain function. They are co-factors for making neurotransmitters. Neurotranmitters affect cognitive function, mood, and memory. It is important to think pro-actively when considering brain health rather than relying on  western medicine tests. These tests only show when a disease has literally changed the cellular structure; and there is a lot one can do before then.  Kinesiology can help clarify which supplements are best at what time.  This keeps patients from taking everything under the sun, and taking things they may not need.

Supplements also protect the body and brain by being great anti-oxidants. The vitamins that fit into this category are vitamins: A,C,E, & D.

After you have seen your medical doctor and had tests specifically diagnosing a brain condition; or none of the tests are positive but you want to start a health wellness/prevention plan come see me.

GENERAL BRAIN HEALTH NUTRITIONAL GUIDELINES

Food choices

• Always try to eat organic, or at least low pesticide, and low chemically fertilized food.

• Eat a diet that is high in vegetables  especially:  cruciferous vegetables: arugula, broccoli, brussel sprouts, bok choy, cabbage, cauliflower, collard greens, kale, and turnips.
• Eat a diet that includes lots of fruits especially:  blueberries, pomegranates (if you cannot get fresh frozen is better than canned), blackberries, strawberries, raspberries, cherries, red grapes, oranges, plums, and  prunes.
• drink 2 cups of green tea per day
• Eat  halibut, mackerel, salmon, trout, sardines, tuna, eggs, and poultry( especially turkey)
• limit red meats to no more than once per week
• avoid all dairy
• drink 4 ounces of red wine per day (no more)
• Avoid sugar, white flour, and food sensitivities
• Avoid tobacco, no more than 2 cups a day of a caffeinated beverage
• control stress with lifestyle choices, mind-body exercises like thai chi, chi gong, yoga, meditation,heartmath, craniosacral therapy, etc…

• use olive oil, do not cook using any oils with high heat

Risk Factors for Alzheimer’s

• old age: 65y.o. = 5% have it, 70 y.o.= 10% have it, 75y.o.= 15% , 80y.o.=20%, 85y.o.= 35-40% have it
• High levels of Homocysteine ( have your M.D. test levels)
• Low Thyroid (have M.D. check levels)
• Diabetes, heart disease, high cholesterol
•  obesity
• family history, female
• positive genetic test= APOLIPOPROTEIN E (APO-E), E4 is the highest risk marker =www.athenadiagnostics.com
• depression, PTSD
• smoking, apnea
• toxin exposure
• head injury
• television increases risk by 20% (especially dumb television)

  Supplements for general prevention/ and if you have a family member with it= higher risk factor

• Take a B complex supplement with 1000 micrograms of B12, and 800 micrograms of  folic acid/B6, make sure it includes B1,B2, B3, and B5 also.  I like Thorne Labs B12 complex
• Take an Omega 3 fatty acid that has at least 1000 milligrams of DHA in it ( make sure the source has taken out pollutants from the fish used to make it) ( If you are on blood thinners, or have had a stroke talk to your M.D. first)
• Take 500 milligrams of Vitamin C (rose hips/natural form only)
• Take 400 International Units of Vitamin E (natural form only/not synthetic)
• Take 120 milligrams of Gingko Gold ( standardized only, and  check with your M.D. if you are taking medications)
• Take 400 milligrams of Turmeric  ( if you are taking any medications check with your M.D. about compatibility)
• Take 200 micrograms of  Huperzine A ( this is natural and helps make more acetylycholine, check with M.D. if on medications; especiallyAlzheimer’s medications)
• Take 200 micrograms of Quercitin ( a great anti-inflammatory from natural sources)

Exercise; body, mind, and heart

• 30 minutes of aerobic exercise per day: brisk walking, biking, eliptical, swimming,dancing, etc… gym machines for cardio are ok, pilates, and yoga are also good for coordination and proprioception.
• exercise your brain by reading, using the computer, playing games, learning a new language, writing, playing an instrument, crafts that take some skill, making art, taking adult education
• exercise your social skill by joining clubs, having friends over, being in a choir, etc…
• choose to stay positive and keep an open heart

Lastly… there is so much you can do to have a healthy brain. It is never too late to start making changes. Every step you take towards health makes a difference. There are many more supplements that can help, so come in and we will test which one’s are best for you. The one’s that I listed are the best known in research. Remember there are lots of tests that will not be positive for a long time in conventional medicine, so if you are noticing  brain health issues, or have a family history now is a good time to come see me.

Next issue will be about the plasticity of our brains, how aour thoughts, activities, and emotions can shape our brain…

This is a very personal blog because my Mom recently was diagnosed with Alzheimer’s. My Mom has a doctorate in education that she earned after we lost our father. She has been a wonderful role model and inspiration for me.  As a grant writer she wrote million dollar grants for community colleges all over the country. She was the president of a local chapter of the United Way. She was a Dean at Mount Wachusett Community College. She was the valedictorian of her class at Gloucester High School.  Needless to say I am quite proud to be her daughter, and I am doing everything I can to support her brain health. I used to call her while in Chiropractic school which is a very grueling program of study; and she would   say remember this: “obstacles are what you see when you take your eye off the goal”. After I got off the phone, (I was in my early twenties, and all of my friends were going out doing fun things), I would hit the books and push on. In a way she was helping me re-frame my experience and re-wire my brain. In those times neuroplasticity was not well understood yet, but she was already using it.

My Mom endured a lot, she had six children that were all born within a ten year spread. My Dad had earned his doctorate at Harvard and had big ideas to change the world. He wanted to apply all of the things he learned and researched in his program. In doing so he ran into quite a lot of opposition. He wanted to support eliminating racism with busing, he wanted to implement regional schools so that kids had more access to art, sports, and music. He tried to change the way kids were taught. Because of  this he was perceived as a threat; and was fired every three years.  My Mom stood by his side and supported him. He would have loved Barack Obama. Mom learned a lot about the politics of our school systems by listening to my Dad when he came home from school committee meetings. My Dad had grown tired of jobs that did not allow him to fulfill his visionary dreams.  He became headmaster at American International School in New Delhi India. All eight of us moved there; the oldest kid being 17, and the youngest (myself) being 7. We adapted well, and Dad began to settle, and slow down;  his spirit began healing from all of the job trauma he had gone through. On June 9th,  37  years ago, he was suddenly killed from a car accident. Needless to say we all moved back to the states overnight. My mom managed to keep it together as best she could, amidst our whole family being in shock and grief. We had no community to support us, since we had moved to a new place: Amherst Massachusetts. We moved there so that Mom could start her doctoral program. Today I think; ” how did she do that? Wow!”

Soon after my fathers death a University of  Massachusetts professor that taught a class my Mom was in; started an affair with my very vulnerable Mom. He was still married to another woman at the time and had three kids. He had none of the boundaries or integrity that my father had. Under the guise of helping our family; (in such a vulnerable state) he took the opportunity manipulate us. My Mother was blinded by his narcissism and her own vulnerability; and they married shortly after they met. After a few years he began having an affair with my Mom’s boss and good “friend “who was quite a bit younger. This woman was also a single mother. He soon left my Mom for this person. Gladly I have not seen him since. I watched my Mom get crushed again by loss, and this time betrayal.  My stepfather was  a pedophile, he reasoned his inappropriate behavior with his over-intellectualizing; which negatively affected  my family.   To this day he continues to have no remorse for the pain and suffering he has caused my  family. I needed to say this because my voice was never heard publicly about this. His career, and social standing were never influenced by his damaging actions.  I think it is important to bring these dark facts into the light.

Needless to say my Mom suffered a lot of trauma. I think this has influenced her brain today. I have been reading: The Brain that changes itself; a book written by Dr. Doige. It talks about the neuroplasticity of the brain and how neurons that fire together wire together. The brain changes from its environment. This can be good and this can be bad. We can change our brains with our thought patterns, but we cannot erase what happened. Trauma has a high impact on our brain, especially when we are younger and our brains are more “plastic”.  So, to circle back around, I think what my family endured imprinted all of us for life. However, those imprints have been re-wired by those of us who chose  to work with the trauma. Some of the positive tools and resources my family has incorporated knowingly or unknowingly are: sports, art, studying healing arts, pets, and higher education, understanding the neurophysiology of trauma, and seeing helpful practitioners. Others in my family have resorted to more negative tools such as: drugs, alcohol,emotional shut down, and denial. These negative imprints have been perpetuated in my life in some relationships. I did not always know when a person was  trustworthy or not.   I am learning day by day to re-wire myself in each moment.  Each moment we can choose how to be with what is. That is empowering!  This is what changes your brain. Re-wiring ourselves is possible.  My next blog will cover nutritional information about brain health.