492 Serrapeptase Studies [8 Oct 2018]

I have previously written about the amazing properties of serrapeptase [#442]. A recent article by Robert Redfern in Naturally Health News #32 (pages 12-13) outlines published studies on 10 conditions which benefit from serrapeptase, summarized below.

• Alzheimer’s Disease. A 2013 animal study found that serrapeptase and nattokinase improved certain physiological markers for Alzheimer’s, showing promise as a therapeutic treatment.
• Breast Engorgement. A 1989 controlled study found that, compared to placebo, serrapeptase reduced breast engorgement by 85% vs 60% for “moderate” improvement, and 23% vs 3% for “marked” improvement.
• Carpal Tunnel Syndrome. A preliminary trial in India in 1999 showed significant improvement with 20 mg per day serrapeptase in 65% of 20 patients with carpal tunnel syndrome.
• Asthma, Chronic Bronchitis, Mucus Reduction, Sinusitis. A 1972 Japanese study found that serrapeptase helped clear mucus in patients with bronchial asthma. In a 1982 animal study Serrapeptase decreased viscosity and increased volume of mucus expelled. A 1990 study showed that serrapeptase reduces the viscosity of nasal mucus making it easier to expel.
• Inflammation. A 2008 animal study from India showed that serrapeptase is an effective treatment for inflammation and works synergistically with aspirin.
• Postoperative Swelling. A 2008 study of 24 adults having a molar extraction found that serrapeptase significantly reduced pain and swelling for 7 days post-surgery.
• Wound Healing. A 2011 animal study found that serrapeptase improved wound healing

The uses of serrapeptase fall into several broad categories. It acts as an anti-inflammatory and pain reliever. It thins mucus making it easier to expel from the lungs, bronchi and sinuses. In wound healing serrapeptase dissolves dead tissue and prevents adhesions from forming, thus improving range of motion during rehabilitation (perfect following a knee or hip replacement).

Another potential benefit of serrapeptase is as an anti-atherosclerotic for clearing blocked arteries, but there have been insufficient studies on its effectiveness to recommend it.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

480 Alzheimer’s [16 July 2018]

Bear with me for one more article from William J. Walsh’s book Nutrient Power – Heal Your Biochemistry and Heal Your Brain. Walsh devotes Chapter 9 to Alzheimer’s disease.

Walsh first describes the discovery of Alzheimer’s disease (AD) and outlines the four stages from Early Warning Signs to Advanced AD, and explains the two main types – Familial and Late-Onset. He comments on the role of genetics and epigenetics – certain gene mutations significantly increase the risk, but not to 100%.

Walsh then discusses risk factors including age (more than 90% of cases are diagnosed after age 70); head injuries (have you seen the movie “Concussion”?); education (higher education lowers the risk); mental and physical activity (both lower the risk); alcohol use (a glass or two of wine lowers the risk, excess use increases it); toxic metal exposure (particularly mercury), and deficiencies of zinc and certain vitamins.

Walsh then outlines the various causation theories for Alzheimer’s: low acetylcholine activity; amyloid plaque formation; tau protein tangles; inflammation; oxidative stress; and metal metabolism imbalances. As with depression, schizophrenia and autism, Walsh favors the nutrient imbalance theory.

In a 2003 study of metal concentrations in brain tissue, Walsh found very high copper/zinc ratios in AD brains but not in the controls. Australian research showed that excess copper increases beta amyloid plaque formation. The two enzymes that manage copper – metallothionein (MT) and Cu/Zn SOD – are both depleted in AD brains. In addition to regulating copper levels, MT helps keep toxic metals out of the brain and acts as a powerful antioxidant, protecting the brain from free radical damage. MT’s functions require the cofactors glutathione, selenium and zinc.

Walsh has patented a protocol for promoting metallothionein production in Autism and Alzheimer’s. The formulation includes 22 biochemical factors known to enhance the production and function of metallothionein. About 70 of the first 100 AD patients he has put on the program reported improvements in memory and stabilization of progression for several years. This is more than any other treatment for AD can claim, however the protocol is still considered unproven until larger controlled studies can be done.

Here is a short YouTube interview with Dr. Walsh on the topic of Alzheimer's and nutrition.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

470 Nutritional Support for the Elderly [7 May 2018]

In a recent webinar Dr. Philip Rouchotas ND of the Bolton Naturopathic Clinic in Ontario, shared his nutritional protocol for his elderly patients, especially those with neurodegenerative diseases like Alzheimer’s, MS, and Parkinson’s, and those with mild cognitive impairment or traumatic brain injury. He believes most people over 60, and everyone over 70, will experience rapid and significant benefits from this program.

The base of the program is the Mediterranean Diet (more on this another week) along with physical exercise (aerobic and resistance) and mental exercise (chess, bridge, video games).

Step 1 deals with nutritional deficiencies which are “epidemic” among North American seniors for three main reasons: loss of appetite (they eat less); change in appetite (they prefer saltier, fattier, less nutrient-dense foods); and digestive impairment (they absorb fewer nutrients). Step 1 supplements:
• A good multivitamin with trace minerals and activated B’s
• Whey protein (30g) – prevents muscle loss; halves number of viral infections (colds)
• Creatine (2.5g) – prevents muscle loss (even while in a cast); with Parkinson’s slows requirement for increasing dopamine dose
• Fish Oil (1000-2000mg total EPA + DHA) – a 2:1 ratio works best

After a few months on Step 1 the elderly should have regained some strength and be ready to add a few more products from Step 2 to further improve their health:
• CoQ10 (100mg x2) – improves mitochondrial function, increases energy for muscle and brain function
• Acetyl-L-Carnitine (2g) – cofactor in mitochondria, necessary for burning fat for energy; doubles survival time in ALS patients
• Melatonin (as needed up to 20mg) – nerve cell antioxidant, benefits elderly even if sleep is not an issue
• Ginkgo biloba (120-240mg) – use if meds allow (blood thinners are a contraindication); improves cerebrovascular function (blood flow to the brain)
• Lion’s Mane (1g x2) – prevents cognitive impairment due to amyloid beta plaque; improves brain function in Mild Cognitive Impairment

I appreciate that Dr. Rouchotas’ protocols are backed with multiple human (not just animal) placebo-controlled studies so we can be confident in their safety and effectiveness. I plan to write more about some of these products in future articles.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

401 Sulforaphane [2 January 2017]

Sulforaphane is a beneficial compound found in cruciferous vegetables like broccoli, cabbage and cauliflower. I just learned about it watching a 46 minute video by Dr. Rhonda Patrick titled “Sulforaphane and its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease and More”.

I mentioned the health benefits of broccoli in my very first column back in March 2009 [#001]; recommended eating your broccoli raw in September 2012 [#184]; and encouraged chewing your broccoli to produce sulforaphane in November 2014 [#293]. This column adds information from recent research on the beneficial compounds found in cruciferous vegetables.

Studies show that risk of death from all causes (other than accidents) is reduced by 16% in those eating more vegetables of all kinds, and by 22% for those eating more cruciferous vegetables. The life-saving ingredient in the vegetables is believed to be a group of compounds called isothiocyanates of which sulforaphane is the best known. Sulforaphane indirectly regulates over 200 genes responsible for increasing antioxidant activity and reducing inflammation, important with all chronic degenerative disease. This translates into reduced risk of cancer, cardiovascular disease and aging, and improved brain function.

For example, studies have found that sulforaphane reduces the risk of prostate cancer by 41%, bladder cancer by 51%, lung cancer in smokers by 55%, and breast cancer by 20-40%. And if you already have cancer, taking sulforaphane will slow the progression of the disease. Sulforaphane also aids in the detoxification and excretion of carcinogens such as benzene (from auto exhaust and tobacco smoke).

Most of the all-cause mortality reduction found in the cruciferous study was due to fewer cardiovascular deaths. Sulforaphane reduced triglycerides and oxidized blood lipids, lowering the atherogenic index (risk of plaque formation) by 52%.

Sulforaphane crosses the blood-brain barrier where it reduces inflammation and oxidative stress in the brain, implicated in most neurodegenerative diseases and in traumatic brain injury. Sulforaphane has been shown to improve behavior with autism and schizophrenia, and improve symptoms of Alzheimer’s, Parkinson’s and Huntington’s diseases, and shows promise for depression and anxiety.

All cruciferous vegetables contain sulforaphane but the best source is fresh broccoli sprouts. The vegetables and sprouts don’t actually contain sulforaphane – they contain its precursor glucoraphanin along with the enzyme myrosinase which converts it to sulforaphane. Crushing or chewing the food mixes the enzyme and glucoraphanin, initiating the conversion process. High heat, as in prolonged boiling, destroys the myrosinase enzyme.

Some glucoraphanin is converted, in the presence of epithiospecifier protein (ESP), to an inactive form of sulforaphane. ESP is inactivated by heating. To maximize the sulforaphane production you want to heat the food enough to destroy the ESP but not the myrosinase. This can be achieved by steaming vegetables for 3-4 minutes or by soaking the vegetables in hot water at 60C, or sprouts at 70C, for 10 minutes. Patrick demonstrates heating sprouts in this video.

Remember to chew the vegetables and sprouts well. About 100g of sprouts provides 40mg of sulforaphane, an optimal amount.

My NY’s resolution is to grow and eat broccoli sprouts. Want to join me?

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

392 Brain Supplements [24 Oct 2016]

I have written many times about brain function and memory. In August 2015 I listed 10 diet and lifestyle changes to help prevent loss of brain function [#333 Preventing Alzheimer’s]. To complement that list, this week I will list 5 supplements that support mental health. It’s based on an article in this month’s Vitality Magazine by Amanda Burke, CNP, called “Brain Food – My Five Favourite Supplements for Mental and Emotional Health”.

Amanda writes:

Thanks to great research in the area of nutritional medicine it is now known that good brain nourishment can not only prevent many of the health related issues associated with mental decline…and stack the odds in their favour for prevention of age-related, inherited, and environmentally-induced mental decline, but they can potentially reverse the brain’s biological age and access abilities like never before.

Her five favourite brain supplements are:
• High dose Probiotic – a healthy gut microbiome is essential for good mental health [see #320 Our Gut Microbiome & Our Brain] and a good therapeutic-dose probiotic helps restore a healthy population of beneficial gut bacteria
• Serrapeptase – reduces inflammation and helps heal leaky gut syndrome which can affect brain function [see #217 Serrapeptase]
• Curcumin – protects the brain by reducing inflammation and blocking plaque formation [see #384 Curcumin & Alzheimer’s]
• Magnesium L-Threonate – the magnesium that crosses the blood-brain barrier for optimal brain function [see #350 Magtein – Magnesium for the Brain]
• B-Complex – B vitamins are essential for brain function (memory and clear thinking) [see #157 Vitamin B12 & Your Brain and #390 The B Vitamins]; a high dose coenzyme formula is most effective along with herbs like ashwagandha, rhodiola [see #39 Rhodiola rosea], and ginseng to help manage stress

To Amanda’s list I would add Vitamin D [see #336 Alzheimer’s & Vitamin D], an Omega 3 with high DHA [see #194 Fish Oil & Your Brain], and perhaps phosphatidyl serine [#248 Phosphatidyl Serine]. In developed cases of Alzheimer’s coconut oil or the concentrated MCT oil provides an alternative energy source for the brain when it can no longer utilize glucose [see #153 Alzheimer’s and Coconut Oil].

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

384 Curcumin & Alzheimer’s [29 Aug 2016]

I previously wrote about curcumin for its use in reducing pain and inflammation (#294 Nov. 2014) and as an adjunct in cancer treatment (#329 July 2015). I recently learned of its potential in the prevention and treatment of Alzheimer’s Disease.

Curcumin is an extract of the spice turmeric which gives curry its yellow color. Chronic low-grade inflammation is increasingly recognized as playing a role in age-related diseases including arthritis, heart disease, dementia, some auto-immune diseases, and cancer. Curcumin is one of the strongest natural anti-inflammatories known, so it makes sense that it could be useful in preventing or treating these conditions. But is there any evidence for curcumin and Alzheimer’s?

Alzheimer’s Disease is associated with an accumulation of beta-amyloid protein in the brain forming what’s called amyloid plaque. In column #334 (August 2015) I described how the newly discovered glymphatic system clears this plaque from our brain during sleep. A 2005 mouse study found that curcumin blocked the formation of amyloid plaque in the brain.

India is probably the world’s biggest consumer of curry (and therefore curcumin) and, it turns out, also has the lowest incidence of dementia. A 2006 study of 1,010 Asian adults aged 60-93 found that those who ate curry more often had significantly better scores on a Mini-Mental State Examination. A two-year study published in 2001 compared older adults in India and Pennsylvania and found the incidence rate per 1000 person-years for Alzheimer’s disease was 4.7 in the Indians compared to 17.5 for the Pennsylvania population.

In column #333 (August 2015) I listed 10 things you could do to reduce your risk of developing dementia: reduce sugar; avoid diabetes; eat enough good fats; keep your weight down; exercise; don’t smoke; avoid excessive alcohol; control blood pressure; get enough sleep, and stay mentally and socially active. Then in column #336 (Sept 2015) I added: optimize vitamin D levels. Now it looks like we can add another: take curcumin to control chronic inflammation.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

351 Oxygen and Disease [4 Jan 2016]

Over the holidays I read a book (on my new Kindle e-reader!) by Nick Lane (2002) called “Oxygen: the molecule that made the world”. The first half of the book describes how oxygen affected the evolution of life on earth, and vice-versa. The second half explores the dual role that oxygen plays in health and disease.

Oxygen is essential for life; without a fresh supply we die in a matter of minutes. Fuel from the food we eat is combined with oxygen in the mitochondria of our cells to produce the energy that runs our bodies (see #302 January 2015). But in the process, oxidative free radicals like hydroxyl, super oxide and hydrogen peroxide are formed. Until neutralized by antioxidants, these free radicals damage whatever they come in contact with including cell membranes and DNA. Most free radicals attack the mitochondria in which they are created but some spill out where they can damage the rest of the cell including the nuclear DNA. As we age this damage accumulates at a faster and faster rate until we die. That’s the free radical theory of aging. For more on this see my column #303 from January 2015.

Lane defines oxidative stress as “an imbalance between free-radical production and antioxidant protection”. But oxidative stress isn’t all bad, in fact it is a necessary component of our immune reaction to infection. Infections create oxidative stress which triggers the immune system to produce both inflammation to attack the infection and stress resistance to protect our cells. The problem is that the rise in oxidative stress from aging also triggers inflammation. But unlike the infection, this doesn’t go away and so becomes chronic. And chronic inflammation is behind most if not all the diseases of aging. The same process that protects us from infection when we are young causes suffering and eventually death in old age.

So what can be done to prevent or reduce this suffering? Lane mentions the spice curcumin for its ability to suppress inflammation by stimulating activity of the anti-stress enzyme haem oxygenase. To me an even better approach would be to increase mitochondrial glutathione to prevent oxidative damage at its source (see #304, 318 & 319 Feb & May 2015).

Oxygen – the molecule that gives us life also causes disease and death. We can only try to postpone the inevitable.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

350 Magtein - Magnesium for the Brain [21 Dec 2015]

In March, April & May of 2013 I wrote three columns on magnesium and its many important roles in human health. The May column was about magnesium bisglycinate, a new non-laxative form of this mineral. This week I’m writing about another new form of magnesium and its amazing benefits for mental health.

Magnesium plays essential roles in brain function and in the repair of injured brain tissue. Magnesium deficiency has been linked to confusion, fatigue, irritability, poor memory, and reduced ability to learn.

The problem is that most forms of magnesium do not readily cross the blood-brain barrier and are therefore ineffective in raising magnesium levels in the cerebral spinal fluid (CSF). The only exception is magnesium L-threonate which was recently developed by MIT researchers. An animal study showed that Magtein (the patented brand name of magnesium L-threonate) outperformed all other forms of magnesium in raising CSF levels; in fact it was the only form to significantly raise magnesium levels.

Along with the increase in CSF magnesium levels, animal studies have shown Magtein to improve long and short term memory and to enhance learning abilities. Both young and older animals improved spatial working memory on maze tests.

A decline with age in synaptic connections in the hippocampus part of the brain is correlated with impaired memory and Alzheimer’s disease. In animal studies Magtein supplementation increased the synaptic density in the hippocampus.

Magtein supplementation significantly reduced Beta amyloid plaques, associated with Alzheimer’s disease, in Transgenic Alzheimer’s (TA) mice. Even older end-stage TA mice showed reduced plaque and significant improvement in memory tests, providing hope for Magtein as a treatment for advanced Alzheimer’s.

Human clinical trials are under development to see how well Magtein works in people. Meanwhile Magtein has been available in the US for several years and has just been approved for sale in Canada. People using Magtein report noticing changes in anywhere from a few days to a few weeks. Some of the benefits reported are: improved memory, restored ability to think and focus, brain fog cleared, improved mood, better quality sleep with vivid dreams, less need for afternoon naps, and increased energy. An 81-year-old summed it up this way “It is a marvelous feeling to have my mind back again!”

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. See this article on my website for links to sources and further reading.

349 Three Vitamin D Studies [14 Dec 2015]

The Vitamin D Council recently reported on three important studies on Vitamin D published in 2015.

Alzheimer’s: An 8 year study of 382 elderly participants was published in JAMA in September. It found that low D levels in older adults was associated with accelerated declines in cognitive ability of up to three times faster.

Autism: A meta-analysis of 11 studies from the Netherlands was published in October in Eur. Child Adolesc. Psychiatry. The researchers reported that 8 of the 11 studies found lower D levels in children with Autism Spectrum Disorder (ADS) than other children. The report reviewed the many ways that vitamin D is involved in brain development and function, and showed that low D levels causes brain malfunctions similar to those occurring with autism. The researchers concluded that lower vitamin D levels might be a risk factor for ASD.

A case study of a 32 month old boy with ASD and vitamin D deficiency published in January 2015 in Pediatrics reported that his “core symptoms of autism improved significantly after vitamin D supplementation”. So it appears that vitamin D may also play an important role in the treatment of ASD.

Breast cancer survival: A four-year study looked at women diagnosed with breast cancer and found that higher D levels significantly increased their survival time. A previous study from 2011 by the same researcher found that vitamin D levels of 125 nmol/L (50 ng/ml in the USA), which required supplementation of 4,000 IU per day to achieve, nearly doubled survival times. An earlier study by Lappe et al, 2007, in Am J Clin Nutr found a 77% reduction in risk of all cancers for the group taking 1100 IU D3 and 1500 mg calcium.

While the best way to increase our vitamin D is from safe sun exposure, that doesn’t work in Canada from September to April leaving supplementation as our only option. Dr. Cannell of the Vitamin D Council recommends supplementing with 5,000 IU daily (which is what I take) to maintain natural levels of 100-125 nmol/L. Even this is considered conservative by some. Dr. Joseph Mercola, who has studied vitamin D extensively, considers anything below 125 to be deficient and recommends 125-175 for optimum health and up to 250 for fighting cancer or heart disease. To achieve these levels, however, requires much higher supplementation – due to the law of diminishing returns – so is impractical for most of us. Winter supplementation of vitamin D of 4,000-5,000 IU seems optimal.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

336 Alzheimer’s & Vitamin D [14 Sept 2015]

A few weeks ago I listed nine things you could do to reduce your risk of developing Alzheimer’s. Here is a tenth item to add to the list: keep your vitamin D levels up.

In honor of the 4th annual World Alzheimer’s Month this September the Vitamin D Council [vitamindcouncil.org] re-published the top five studies they had covered evaluating the link between vitamin D and Alzheimer’s. I will summarize them here:

1. A meta-analysis published last month in Nutrition Journal found people with vitamin D deficiency (level less than 50nmol/L) had a 21% greater risk of developing Alzheimer’s disease and dementia.
2. Researchers in Argentina found that vitamin D treatment slowed progression from mild to more severe stages of Alzheimer’s disease by about one year.
3. A 2014 Canadian study published in the Journal of Neuroscience found that supplementation with vitamin D reduced amyloid-beta plaques in the brain and improved learning and memory in mice.
4. A 2013 systemic review of 31 studies found statistically significant lower outcomes in cognitive function tests, or a higher frequency of dementia, with lower vitamin D levels in 22 of the studies (no association was found in 9 of the studies).
5. Medical researchers from UCLA published a small pilot study in February 2013 in the Journal of Alzheimer’s Disease. They identified specific genes regulated by vitamin D and the omega-3 DHA that reduce inflammation and clear amyloid-beta plaques from the brain.

No one of these studies by itself proves that taking vitamin D supplements will reduce your risk of dementia, but together they provide a fairly strong indication. There are many other reasons to supplement with vitamin D, this is just one more (but an important one). Remember that at this latitude we are now past the season where we can synthesize vitamin D in our skin from sun exposure, even at noon.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

334 Glymphatic System [31 August 2015]

Last week I listed adequate deep sleep as one of the ways we can reduce our risk of developing dementia. It deserves a closer look.

The brain comprises 2% of our body by weight but consumes 25% of our energy (no wonder thinking makes us tired!). The brain therefore creates a proportionately larger amount of waste products that need to be removed.

If you look at a chart of the lymphatic system, one of whose functions is the removal of waste products from our cells, you will notice that there are no lymphatic vessels in the brain. How then does the brain clear its waste?

New imaging methods allowed researchers at the University of Rochester Medical Center to finally answer that question. They discovered that the cerebral spinal fluid (CSF), which surrounds the brain and spinal cord, periodically flushes through the brain. The CSF follows along the blood vessels – in along the arteries and out along the veins – thanks to special brain cells called glial cells. This flushing, called the glymphatic system, removes the waste products from the spaces between the brain cells. Surprisingly the researchers discovered that this flushing activity occurs almost exclusively during sleep when the brain cells shrink by 60% and the interstitial spaces are larger. Furthermore this flushing activity appears to be most effective during deep sleep.

One of the waste products removed by this CSF flushing is a protein called amyloid beta which is normally produced in the brain. A buildup of this protein forming amyloid plaques is one of the characteristics of Alzheimer’s disease. It appears that lack of sleep could be an important factor in allowing amyloid beta to build up in the brain.

Besides increasing risk of developing dementia, sleep deprivation has more immediate effects – even one night of insufficient sleep can impair our ability to think clearly, solve problems, make good decisions, exercise self-control, cope with stress, and come up with the right words in conversation.

We know from our own experience that a good night’s sleep refreshes the mind (or at least that lack of sleep muddles it!). Clinical studies have linked poor sleep to an increased risk of Alzheimer’s disease. The newly-discovered glymphatic system could explain both, and give us another good reason to ensure we get enough quality sleep every night.

Sources:
Mercola - Sleep & Alzheimer's
Ted Talks - Jeff Illiff, U of R researcher

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

333 Preventing Alzheimer’s [24 August 2015]

We often joke about developing dementia: You can hide your own Easter eggs or Bad news: “you have Alzheimer’s”; good news: “you can go home and forget about it”. There is a poem about aging with these lines:

I've got used to my arthritis, to dentures I'm resigned,
I can manage my bifocals, but oh how I miss my mind.

Seriously, most people would rather lose their vision, hearing or ability to walk than lose their mind. So what can we do to reduce our risk of developing dementia?

• Reduce sugar. High sugar consumption leads to insulin resistance including at the blood-brain barrier. This prevents insulin from reaching the brain and starves your brain cells of glucose. We can compensate with ketones from medium chain triglycerides such as from coconut oil, but prevention is better.
• Avoid diabetes. Diagnosis of diabetes doubles your risk of Alzheimer’s. Even mild elevation of blood sugar (100-110) significantly increases the risk.
• Consume enough good fats (including some saturated fat). A study from the Mayo Clinic found that a high carb diet was associated with an 89% increased risk for dementia while a high fat diet was associated with a 44% reduced risk.
• Keep your weight down. Obesity is an important risk factor.
• Exercise. Aerobic exercise has been found to reduce the risk of getting Alzheimer’s and also to improve brain function in those already diagnosed. Exercise reduces the amyloid protein associated with Alzheimer’s and improves memory.
• Don’t smoke and avoid excessive use of alcohol.
• Control blood pressure. High blood pressure is another risk factor for dementia.
• Get enough quality sleep. The brain’s waste removal system only works during deep sleep when the brain is flushed with cerebral spinal fluid which removes the amyloid plaques in brain tissue.
• Stay mentally and socially active. “Use it or lose it” applies to our brains as well as muscles & bones. Playing games like Scrabble, chess or bridge helps to keep the brain sharp and keeps you connected to people.

While none of these are guaranteed to prevent Alzheimer’s, following as many as you can should significantly increase your chances of keeping all your marbles to the end.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

331 Traumatic Brain Injury [10 Aug 2015]

Brain trauma, including concussions, can lead to long term, often permanent, changes in mental and emotional health. Anything that can help the brain to heal more quickly and completely could significantly improve the outcome. I have previously written about two supplements that aid in brain healing and recently learned of two more.

Omega 3 EFAs, particularly DHA, are essential for brain development and healing. Supplementation with high doses of fish oil is likely responsible for two remarkable recoveries I wrote about in December 2012 [#194]. Several high DHA fish oil supplements are available in Canada.

More recently in February 2015 [#305] I wrote about PQQ, a cellular antioxidant that can increase mitochondrial production. This is very important in protecting brain and nerve tissue from oxidative damage by free radicals following a brain or spinal cord injury. PQQ has recently become available as a supplement in Canada.

Creatine, a popular sports supplement, is also used in the treatment of brain injury. Much of the damage to brain tissue occurs after the trauma due to free radical oxidative damage and lack of oxygen. Creatine supports mitochondrial ATP production, increasing energy available for healing and preventing further damage.

I have just learned about another nutrient that is showing promise for concussion and other brain injuries. Brains normally depend on glucose for energy. Unfortunately glucose metabolism is significantly impaired in the brain following an injury, starving it of energy and slowing the healing process. Ketones are the only known alternative to glucose for brain metabolism. I have previously shown how ketones can cross the blood-brain barrier and provide an alternative energy source for the brains of people suffering from Alzheimer’s and Parkinson’s [#153 February 2012]. Ketones are now proving beneficial following a concussion or more serious brain injuries [alphahealth.ca; Prins, 2008; White & Vankatesh, 2011].

Ketones can be produced with a low-carbohydrate ketogenic diet (under medical supervision), administered parentally by IV, or provided through certain ketone-producing foods. Medium chain triglycerides (MCT) found in coconut oil are converted in the liver to ketones. Adding MCT oil, or a special blend designed for the purpose, as soon as possible after an injury will provide needed energy for brain repair, and could reduce long term disabilities.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

320 Our Gut Microbiome & Our Brain [25 May 2015]

Last fall (#287 & #288) I discussed how our gut microbiome (the bacteria in our intestines) affect our health in many ways, and how it in turn is affected by our diet and lifestyle choices.

In his new 2015 book Brain Maker, the Power of Gut Microbes to Heal and Protect your Brain – For Life, neurologist Dr. David Perlmutter expands on this idea with new research into the relationship between our microbiome and our brain health. The book discusses the gut microbiome’s effect on: inflammation; mood disorders like depression; diabetes and obesity; and neurological disorders like autism, ADHD, Parkinson’s, MS and Alzheimer’s.

These bacteria living in our digestive tract make up 99% of the DNA in our bodies, and affect our health in several ways:
• manufacture neurochemicals like dopamine and serotonin, and vitamins like B12;
• maintain the integrity of the gut lining preventing “leaky gut syndrome”; and
• control switches that can turn our own genes on or off.

Leaky gut and inflammation seems to be the keys to the common brain disorders mentioned above. Gut permeability can be measured by measuring levels of lipopolysaccharide (LPS) antibodies – higher blood levels indicate a leaky gut. Strong correlations have been found between LPS levels and many of these chronic disorders, including diabetes. Correlation of course doesn’t necessarily mean causation, but Dr. Perlmutter made some interesting observations after correcting gut flora with fecal transplants (see #243) in a few case studies: Carlos, a 43 year old man with MS who could barely walk with two canes, could now walk unaided; and Jason, a 10 year old boy with severe autism showed remarkable improvements.

While our own DNA has changed little in thousands of years, we can change the 99% of the DNA in our bodies that are found in the gut microbiome in a matter of days – and in so doing significantly reduce our risk for these neurological conditions – simply by changing our diets. More about this in a future article.

Sources: Dr. Perlmutter interview (1 hour)

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

263 Coffee – our favorite herbal beverage [14 April 2014]

More good news for coffee lovers.

The Singapore Chinese Health Study, published this month in the journal Hepatology found that those who drank 2 or more cups of coffee had 66% lower risk of dying from non-viral cirrhosis of the liver. Alcohol, not surprisingly, had a “strong dose-dependent positive association between amount of alcohol and risk of cirrhosis mortality” which simply means the more you drink the more likely you are to die from cirrhosis. Drinking black or green tea, fruit juices, or soft drinks neither increased nor decreased the cirrhosis mortality rate.

This adds to a growing list of benefits of coffee consumption. A 2013 study from Japan found that 5 oz of coffee increased blood circulation by opening blood vessels and reducing inflammation, reducing risk of heart attack and stroke.
Other research has found that drinking coffee:
• protects against Parkinson’s Disease
• reduces risk or delays onset of Alzheimer’s Disease
• lowers risk of developing Type 2 Diabetes
• lowers risk of liver and prostate cancers
• offers a slight protection against heart failure
• improves cognitive function (lets you think better).

For some of these benefits like the protection from Parkinson’s and Alzheimer’s, it’s the caffeine that does the trick. For others it’s the high levels of antioxidants found in coffee – decaf seems to work as well as regular.

Like most things, moderation is key. Most of the benefits reported occurred with 1 or 2 cups of coffee a day (although it took 4 cups to protect against prostate cancer in one study). Drinking 5 or more cups, however, could do more harm than good, causing problems such as anxiety, high blood pressure and heart palpitations.

We shouldn’t be too surprised by this good news—after all coffee is our nation’s favorite herbal beverage.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

248 Phosphatidyl Serine [23 Dec 2013]

Last week I discussed the uses of phosphatidyl choline in cell membrane function; this week we’ll look at its molecular cousin, phosphatidyl serine (or PS for short) and its role in the brain. Like its choline counterpart, PS is a phospholipid found in the cell membrane, but in much smaller amounts. PS is particularly abundant in nerve cell membranes of the brain where it plays a role in inter-cell communication. Our bodies can create PS from phosphatidyl choline but can also obtain some directly from our food. PS occurs in meat, fish, and organ meats particularly brain, but by far the most abundant food source of PS is soy lecithin. As with phosphatidyl choline, our production of PS decreases as we age which may contribute to a decline in brain function.

Double-blind studies in the USA and Europe have shown that PS supplementation can reverse this trend. Specifically, taking PS has been found to improve short and long-term memory and concentration in people with mild to moderate cognitive dysfunction (it doesn’t help much with more severe dementia). PS has also been shown to improve mood, reduce depression and increase social interaction in older people. Phosphatidyl serine supplements, in dosages of 200mg per day, have been used successfully for children with ADHD. PS has also been used, in higher doses, by athletes to reduce exercise-induced stress and soreness.

Phosphatidyl Serine supplements used to be extracted from bovine brain but since the BSE (mad cow) epidemic manufacturers have switched to making it from either soy or sunflower lecithin. Most of the early studies were done with bovine PS – more recent studies with soy based PS have shown less consistent results.

Because phosphatidyl serine is found in every cell of the body, it is a very safe nutrient with only a few rare, mild side effects. The goal of supplementation is to bring the levels of PS in the cell membranes back to what it was when we were younger. Therapeutic effects are dose dependent. For prevention 100mg per day is recommended; to treat age-related mental impairment 200-300 may be needed. PS is commonly sold in 60 and 100mg strengths.

Sources:
Wikipedia Phosphatidylserine
Web MD PS Overview Information
Web MD PS Uses, Side Effects, Interactions
Soy PS study in Japan
Natural Factors monograph

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

242 Exercise for your Brain [12 Nov 2013]

The third way to improve your brain’s health and lower your risk of dementia, as described in the book “Grain Brain” by David Perlmutter, MD, after reducing carbs and increasing good fats, is exercise. That’s physical exercise, not mental exercise like playing Scrabble© and doing crossword puzzles (which also helps but surprisingly not as much).

Perlmutter is not alone in promoting exercise to improve our brains. Various studies have found that exercise benefits our brains in many ways and at all ages from elementary school students to seniors:
• exercising before a test increased scores by 17%
• the fittest Grade 6 students scored 30% higher on tests
• 40 minutes daily exercise increased IQ by 3.8 points
• older students who play vigorous sports improved 20% in math, science, English and social studies
• employees who exercise regularly are 15% more efficient

So how exactly does exercise benefit our brain? Exercise:
• promotes growth of new brain cells, a process called neurogenesis
• promotes production of brain-derived neurotrophic factor (BDNF) which improves brain function and enhances learning, and helps preserve our existing brain cells
• reverses shrinkage of the hippocampus (the memory and learning part of the brain affected by Alzheimer’s)
• protects the brain from atrophy and white matter lesion in seniors
• improves our brain’s ability to handle stress and reduces anxiety
• increases blood flow to the brain, and
• reduces risk of cardiovascular disease and stroke.

A variety of exercise works best. Both aerobic and resistance training are important for maintaining brain health as we age. I started working out at the Rosetown Fitness Centre last month to get more fit, build some muscle, and keep my fat weight down. Looks like I might be getting smarter too!

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

240 Grain and our Brain [28 October 2013]

A recently published book, “Grain Brain – the Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” by David Perlmutter, MD argues that “…to a large extent numerous neurological conditions often reflect the mistake of consuming too many carbs and not enough healthy fats”. Perlmutter argues that a diet closer to what our ancestors ate (75% fat, 20% protein and 5% carbs) would be healthier for our brains than our modern diet of 20%, 20% & 60% respectively. In addition to simple carbohydrates like glucose, he particularly singles out wheat as the main culprit. His healthy brain diet does allow some alternate grains like quinoa, amaranth, millet, brown rice and oats. Watch an interview with Dr Perlmutter here.

In the book Perlmutter lays out the research and evidence to support his theory, backed by years of experience as a practicing neurologist in Florida. Hidden sensitivity to gluten and other components of grains goes beyond celiac disease and affects many, possibly all, of us to some extent. Gluten causes the gut membrane to become permeable to partially digested proteins which then enter the blood and cause inflammation. Similarly gluten disrupts the blood-brain barrier leading to brain inflammation which can develop into serious neurological conditions like Alzheimer’s and Parkinson’s. All carbs raise blood sugar, even the complex carbs in whole grains, and elevated blood sugar damages the brain and increases risk of dementia. Patients started noticing clearer thinking and improved memory after only two weeks following Dr Perlmutter’s program.

Perlmutter’s theory agrees with that of Dr Natasha Campbell-McBride who treats neurological disorders with what she calls the GAPS diet: eliminating grains, dairy & processed foods; reestablishing healthy flora in the GI tract, and elimination of toxins. I wrote about her work and diet in columns 147, 172, 173, 175.

Reaction from nutritionists was swift to support whole grains as part of a healthy diet. Cynthia Harriman, a director of the Whole Grains Council, refutes Perlmutter: “Grain Brain is a misleading and sensationalist title for a book that distorts current science and contributes, sadly, to public confusion about what constitutes a healthy diet”. Personally, I (Stan) think that Grain Brain is a valuable contribution to the literature on diet and mental health and, while I still eat whole wheat bread, we have been enjoying more quinoa, millet and rice lately.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

154 The Coconut Oil Diet [27 February 2012]

Last week I shared how Dr. Mary Newport discovered that MCT and coconut oil improved her husband Steve’s symptoms of Alzheimer’s. Several years after starting the MCT program, Steve has maintained the improvements: he can accurately recall events from days or weeks ago, he can read again, he is happier and smiles more, his taste has returned, he can stick to jobs like vacuuming or mowing the lawn, and his sense of humor is back. In short, Steve’s quality of life (and that of his wife!) has improved significantly. What exactly is he taking?

Steve takes a 4:3 ratio mix of MCT oil and coconut oil – 3 tbs at each meal and 2 at bedtime. He eats a low-carbohydrate whole-food diet and also takes vitamins and a fish oil supplement. Despite the high fat diet, Steve has dropped 10 pounds and has healthy blood lipid levels. (As I’ve explained in several earlier columns, coconut oil does not increase the risk of heart disease).

Dr. Newport learned of other ketone research that showed that ketones not only provide fuel to the brain cells but also promote the growth and development of nerve cells including the brain. This was exciting because it showed that ketones had the potential to not only ameliorate symptoms of dementia but possibly even reverse the damage. Thus the word “Cure” in the title of her book is not an over-optimistic exaggeration.

In her book “Alzheimer’s Disease – What If There Was a Cure?” Newport shares tips for adding coconut oil in your diet.
• start slowly as it can cause intestinal upset and diarrhea
• select virgin unrefined coconut oil and MCT oil
• MCT Coconut Salad Oil with Chia (for omega3 efa) has the ideal ratio
• add it to foods, substituting for other fats in cooking and baking
• take it with each meal as the ketones stay in the blood about 3 hours with MCT oil and 6-8 hours with coconut oil
• be patient if you don’t see results immediately, sometime it takes longer to work.

See my previous post for links.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

153 Alzheimer’s and Coconut Oil [20 February 2012]

A chance discovery by a pediatrician researching her husband’s mental illness has brought hope and relief for people (and their families) who suffer from Alzheimer’s. Dr. Mary Newport was searching for something to help her husband Steve who had been diagnosed with this devastating disease. In 2008 she discovered research showing memory improvement in Alzheimer’s patients with medium chain triglycerides (MCT). As a neonatology specialist, Newport knew about MCT as an ingredient in most baby formulas, especially for premature newborns, because it is so easily digested. She learned that MCT oil has been used for decades by bodybuilders for energy and to increase muscle mass and that coconut oil is 60% MCT.

One of the problems with Alzheimer’s (and some other neurological disorders like Parkinson’s, Huntington’s and ALS) is that the insulin receptors in the brain cell walls malfunction. This prevents glucose, the brain’s primary fuel, from entering the cells which then die of starvation. Fortunately an alternative fuel, ketones, can also cross the blood-brain barrier to supply the brain cells with needed fuel. This normally occurs when carbohydrates are unavailable (during a famine or low carb diet) and the body begins to burn stored fat. Exercise also increases ketones. MCT is metabolized in the liver to ketones which enter the blood stream.

The day after taking his first dose of coconut oil, Steve’s Alzheimer’s screening test improved 4 points. He continued to improve over the following weeks and months as long as he had his coconut oil. Even his taste returned. And Mary decided to share her discovery with the world. When she failed to interest Alzheimer’s researchers in her findings, she took her story to the media, on her website coconutketones.com and blog coconutketones.blogspot.com, and in her 2011 book “Alzheimer’s Disease – What If There Was a Cure?” Here is an interview with Dr Newport from October 2009 and a more recent one on CBN from January 2012. More on this topic in next week’s column.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.