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.

455 Benefits of Sleep [22 January 2018]

Of the three pillars of good health – nutrition, exercise and sleep, sleep is arguably the most important. There has yet to be found a single biological function in our bodies that does not benefit from a good night’s sleep. Yet it is often overlooked, under-appreciated, and neglected.

The 2017 book “Why We Sleep” by Mathew Walker PhD explores research findings on sleep over the last 20 years. Walker claims that insufficient sleep:
• lowers immune system, increasing susceptibility to infection
• increases risk of Alzheimer’s
• doubles risk of cancer
• increases blood sugar to prediabetic levels
• increases risk of heart disease and stroke
• worsens all psychiatric conditions – depression, anxiety, suicide
• increases hunger even when you are full, contributing to obesity

Essentially, the less you sleep, the shorter you live. And that’s before taking traffic accidents into account. More people are killed by drivers who are sleep-deprived than by those under the influence of alcohol and drugs combined.

I have previously written about sleep many times: 008 Third Pillar of Health; 103 Sleep, Leptin & Weight; 104 Importance of Sleep; 105 Natural Sleep Aids; 334 Glymphatic System; and 369 Sleep & Cancer.

Rather than review all the things we can do to improve our sleep (Walker has his own list of 10 items) I will discuss one – melatonin supplements. Dr. Philip Rouchotas (whom I have quoted several times lately) regularly prescribes melatonin in his practice to improve his patients’ sleep. He warns that dosage is very case-specific, ranging from less than 1 mg to as high as 15. Patients need to use trial and error to find what works for them. The ideal dose will provide you with 7-8 hours of quality sleep and let you wake refreshed (not groggy). Personally I have found 11 mg works for me – I sleep until 6:00 or 7:00 when I take it, but wake at 4:00 or 5:00 if I forget.

Melatonin has other benefits in addition to helping us sleep, which I discussed in #236 Melatonin Benefits.

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