8 Steps to Reverse Alzheimer’s

Are you concerned for an ageing relative? Or are you concerned for yourself as you age? Dementia and Alzheimer’s as I outlined in my previous post poses the greatest health challenge of our time. So what can you do to prevent your life being stolen by Alzheimer’s? What can we all do – for the people in our communities and families, as well as ourselves, to prevent dementia?

I too am searching for solutions to Alzheimer’s: for my ageing mother and my extended family (as my father and all my aunts died with Alzheimer’s). For myself. And for you too. Together we can beat this growing health issue.

In this article, the brilliant Dr Hyman addresses the growing issue of Alzheimer’s and how to prevent it. Dr Hyman is a leading figure in the world of functional medicine, which is what i studied at university in my health and nutrition studies. It is the leading approach to medicine that looks into causes of health problems and seeks to tackle them at their roots. This is in stark contrast to other forms of medicine that tackle health issues at their branches or symptoms. Read on to gain further insight into how this form of medicine can help you address Alzheimer’s and act to prevent it

Continue reading “8 Steps to Reverse Alzheimer’s”

spinach

Health-Benefits-of-Spinach-800x416
PRIMARY MICRO NUTRIENTSVit K, Vit C, Vit A, Vit E, Folate, Vit B6, Viot B2, Manganese, Copper, Potassium, Magnesium, Iron
SECONDARY MICRO NUTRIENTSVit B3, Vit B1, Zinc, Phosphorus, Calcium
NUTRITIONAL HIGHLIGHTSHigh Nutrient Content
Extremely alkaline – good for moderating body pH
Extremely high in chlorophyll and carotene and at least 13 other flavonoids
FUNCTIONAL BENEFITSHealthy eyes – extremely rich source of Carotenoid Lutein which promotes healthy eyesight and prevents macular degeneration and cataracts
Good quality blood – extremely rich source of iron and chlorophyll
PHYTONUTRIENTSFlavonoid function: anti-oxidants, direct anti-tumor effects, immune enhancing properties
Carotene function: anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms
Chlorophyll
– stimulates hemoglobin and production of red blood cells
– prevents excessive menstrual blood flow
– very similar to Heme portion of red blood cells
– anti-cancer and anti-oxidant effects
– astringent – stimulate wound healing, especially of skin and GI tract
PLANT FAMILYChenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERShigh amounts oxalate (Kidney stones); Purines (Gout); High Pesticide levels
  RDASpinach, Raw 
NutrientUnit   
Waterg 91.4 
Energykcal 23 
Proteing 2.86 
Total lipid (fat)g 0.39 
Carbohydrate, by differenceg 3.63 
Fiber, total dietaryg 2.2 
Sugars, totalg 0.42 
Minerals    
Calcium, Camg1000999.9%
Iron, Femg82.7133.9%
Magnesium, Mgmg4207918.8%
Phosphorus, Pmg700497.0%
Potassium, Kmg470558118.7%
Sodium, Namg 79 
Zinc, Znmg110.534.8%
Copper, Cumg0.90.1314.4%
Manganese, Mnmg2.30.89739.0%
Selenium, Seµg5511.8%
Vitamins    
Vitamin C, total ascorbic acidmg9028.131.2%
Thiaminmg1.20.0786.5%
Riboflavinmg1.30.18914.5%
Niacinmg160.7244.5%
Pantothenic acidmg50.0651.3%
Vitamin B-6mg1.70.19511.5%
Folate, totalµg40019448.5%
Choline, totalmg 19.3 
Betainemg 102.6 
Vitamin B-12µg2.400.0%
Vitamin A, RNEmcg90046952.1%
Vitamin E, totalmg152.2114.7%
Vitamin DIU60000.0%
Vitamin K (phylloquinone)µg120482.9402.4%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

thyroid health

thyroid

Thyroid hormones are crucial for growth, good energy, healthy skin, mental alertness and appetite. They are also important for good digestion and sexual health. So let’s make sure the little glands (which are found in the neck) that produce these vital hormones  have all the nutrients they need to keep you growing and glowing with vitality!

Key nutrient support comes from Essential Fatty Acids and the mineral Iodine. Meanwhile, good stress management and regular exercise will avoid some of the major problems associated with thyroid hormones that are detailed below.

Continue reading “thyroid health”

american ginseng

panax

Part used Root
Use
  • Simmer 2 tsp dried root in 12 oz water for 1/2 hour and steep 1/2 hour
  • 2 x 500mg capsules 2 x per day
Benefits
  • Treats mild to moderate depletion of HPA axis (stress) and by consequence can help correct immune dysfunction
  • As immune amphoteric, helps balance deficient or excessive immune response in treating allergies
  • Corrects HPA axis and helps control Metabolic Syndrome
  • Mild sexual tonic
  • Enhances digestion and absorption of nutrients by stimulating production of stomach acid and digestive juices (by chewing a root)
Dangers Alters effects of Warfarin (Coumadin) in high doses

Adapted from:

Winston, D. & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina and stress releif. Rochester, VT: Healing Arts Press

Studies:

Similar Postprandial Glycemic Reductions With Escalation of Dose and Administration Time of American Ginseng in Type 2 Diabetes by Yuksan et al.

Efficacy of COLD-fX in the Prevention of Respiratory Symptoms in Community-Dwelling Adults: A Randomized, Double-Blinded, Placebo Controlled Trial by McElhaney et al.

 

asian ginseng – panax

panax ginseng

Part used Root
Use
  • 2 tsp dried root decoct for 1/2 hour, steep 1 hour
  • As powder, 2x 400 to 500mg  tablet 2x per day
  • As extract 1x 400 to 500 mg tablet 2x per day
Benefits
  • Most stimulating adaptogen – good for weak and exhausted people and for treating Chronic fatigue in part due to anti-oxidant effects
  • The major active ingredient ginsenosides in studies exhibit anti-inflammatory, anti-oxidant, and anti-apoptotic mechanisms and exert various effects involving stress and the immune system in the nervous system including the brain
  • Regulates HPA axis, adrenal glands, pancreas, circulation and immune system
  • As immune amphoteric, normalises immune response in allergies and auto-immune conditions and restores depleted immune resources in cancer and chronic fatigue immune deficiency syndrome
  • Treats and prevents atherosclerosis by reducing unhealthy blood lipids, enhances circulation and is anti-oxidant
  • Treats mild type 2 diabetes  by reducing blood glucose
  • Increases endurance potential and levels of anti-oxidant enzymes catalase and superoxide dismutase
  • Neuro-protective and effective in treating / preventing Alzheimer’s and Parkinson’s Disease and possibly also Huntingdon’s Disease and Multiple Sclerosis
Dangers
  • Type A personality or people with insomnia and hypertension – avoid large doses and avoid drinking coffee
  • Can easily cause overstimulation inducing anxiety in people with type A personality
  • Can worsen insomnia or hypertension in people with this condition
  • May increase effects of medications that lower blood sugar and MAOI anti-depressants

Adapted from:

Winston, D. & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina and stress relief. Rochester, VT: Healing Arts Press

Studies:

Effects of Panax ginseng in Neurodegenerative Diseases by Ik-Hyun Cho

Implications of red Panax ginseng in oxidative stress associated chronic diseases by Lee et al.

Antifatigue Effects of Panax ginseng by Kim et al.

Effects of Panax ginseng extract on exercise-induced oxidative stress by Kim et al.

getting going …

Sports-Nutrition-1

Let’s put an end to Alzheimer’s! I’m currently raising funds for the Alzheimer’s association and here is my fundraising page. So please make a donation today! JustGiving - Sponsor me now!

Meanwhile I’d like to share something I’m benefiting from right now …

Functional medical testing

Functional medicine essentially looks at underlying factors that govern health and addresses where imbalances may be occurring. And it provides a complete picture of where health may be at any given moment. So I’d really advise you to do get some functional medical tests done yourself! Continue reading “getting going …”

broccolli

Broccoli

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Manganese, Vitamin C, A, K, B2, B5, B6, Folate
SECONDARY MICRO NUTRIENTS Calcium, Magnesium, Copper, Selenium, Zinc, Vitamin E, B1, B3,
NUTRITIONAL HIGHLIGHTS and NOTES
  • One of the most nutrient dense foods
  • Broccoli sprouts are more nutrient dense than mature broccoli and 30 to 50 times higher in protective chemicals such as phyto-nutrient sulforaphane
FUNCTIONAL BENEFITS Anti-inflammatory, Anti-cancer, Anti-bacterial, Liver Health (hepaprotective), Eye health
PHYTONUTRIENTS Sulforaphane:

  • Anti-cancer
  • Anti-bacterial – rids body of Helicobacter pylori, causitory of peptic ulcers, gastric cancer, gastritis, esophagitis, acid indigestion

Glucosinolates:

  • Anti-cancer (especially breast and prostate cancer, arresting cancer cell growth and promoting excretion of estrogen linked to breast cancer)
  • Liver health – increasing ability of liver to detoxify

Carotenoid Lutein: anti-cancer and eye protection

PLANT FAMILY Brasilica, Cruciferous. Related to: Arugula, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Kale, Radishes, Rutabaga, Turnips, watercress
DANGERS Goitrogens (Thyoid health)
RDA Broccoli, raw
Nutrient Unit per 100 g
Water g 3700 89.3 2.4%
Energy kcal 2600 34 1.3%
Protein g 90 2.82 3.1%
Total lipid (fat) g 87 0.37 0.4%
Carbohydrate, by difference g 224 6.64 3.0%
Fiber, total dietary g 38 2.6 6.8%
Sugars, total g 1.7
Minerals
Calcium, Ca mg 1000 47 4.7%
Iron, Fe mg 8 0.73 9.1%
Magnesium, Mg mg 420 21 5.0%
Phosphorus, P mg 700 66 9.4%
Potassium, K mg 470 316 67.2%
Sodium, Na mg 33
Zinc, Zn mg 11 0.41 3.7%
Copper, Cu mg 0.9 0.049 5.4%
Manganese, Mn mg 2.3 0.21 9.1%
Selenium, Se µg 55 2.5 4.5%
Vitamins
Vitamin C, total ascorbic acid mg 90 89.2 99.1%
Thiamin mg 1.2 0.071 5.9%
Riboflavin mg 1.3 0.117 9.0%
Niacin mg 16 0.639 4.0%
Pantothenic acid mg 5 0.573 11.5%
Vitamin B-6 mg 1.7 0.175 10.3%
Folate, total µg 400 63 15.8%
Choline, total mg 18.7
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 623 12.5%
Vitamin E, total mg 15 0.96 6.4%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 101.6 84.7%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

An in depth breakdown of both the nutrients and how to best cook Brocolli provided by World’s Healthiest Foods, an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

brain health

brain healthThe brain and nervous tissues are affected detrimentally by saturated fats, animal fats, cholesterol, and transfatty acids and these food sources are associated with impaired mental function. Foods rich in omega 3 are associated with improved mental function

Prolonged stress causes impaired memory function (due to the prolonged existence of stress hormones in the brain disrupting brain function)

Key Neurotransmitters and brain fuel

  • Actetylcholine: is metabolized from dietary Choline  sourced especially from egg yolk, beef, orange and cauliflower using vitamins B1, B5, B6, C and minerals Calcium and Zinc as enzymatic co-factors
  • Dopamine: metabolized from amino acids phenylamine and tyrosine which are sourced especially from meat and milk products using folate, Vitamin C, copper and S-adenosylmethionine (SAMe) as enzymatic co-factors
  • Norepinephrine: made from Dopamine using Copper and Vitamins B3, B6, C
  • Serotonin: metabolized from amino acid tryptophan sourced from turkey, milk, cottage cheese, chicken, eggs, red meats, tofu, almonds, peanuts, fish, milk, dates, chocolate, casein component of milk using vitamins B6, C and Folate and mineral Magnesium as enzymatic co-factors
  • Glutamic acid: an amino acid sourced especially from eggs and whey protein using Calcium as co-factor in function

Key Nutrients:

  • Electrolytes: especially potassium and magnesium (restrict excess sodium)
  • B-vitamins: B1, B2, B3, B5, B6, B12
  • Anti-oxidants: Vitamin C and E (to protect fatty acids in brain from free-radical damage to which they are very susceptible)
  • Choline: needed for acetylcholine and found in lecithin, peanuts, wheat germ, soy foods, Brussel sprouts, oatmeal, soybeans, cabbage, kale, lettuce, potatoes
  • Flavonoids – such as anthocyanidins found in blueberries

Key Supplements and brain maintenance strategies:

  • Take up regular exercise
  • Sleep and relaxation / destress
  • Gingko Biloba
  • Omega 3 fatty acids
  • Protein
  • C, B, and E vitamins: consider a multivitamin supplement
  • Herb Rosemary assists concentration

Adapted from:

Murray, M. (2001). Total body tune-up. New York, N.Y.: Bantam Press

Haas, E. (2006). Staying Healthy with Nutrition. Berkeley, Ca. Celestial Healing Arts

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.