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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

PRIMARY MICRO NUTRIENTS	Vit K, Vit C, Vit A, Vit E, Folate, Vit B6, Viot B2, Manganese, Copper, Potassium, Magnesium, Iron
SECONDARY MICRO NUTRIENTS	Vit B3, Vit B1, Zinc, Phosphorus, Calcium
NUTRITIONAL HIGHLIGHTS	High Nutrient Content Extremely alkaline – good for moderating body pH Extremely high in chlorophyll and carotene and at least 13 other flavonoids
FUNCTIONAL BENEFITS	Healthy 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
PHYTONUTRIENTS	Flavonoid 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 FAMILY	Chenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERS	high amounts oxalate (Kidney stones); Purines (Gout); High Pesticide levels

		RDA	Spinach, Raw
Nutrient	Unit
Water	g		91.4
Energy	kcal		23
Protein	g		2.86
Total lipid (fat)	g		0.39
Carbohydrate, by difference	g		3.63
Fiber, total dietary	g		2.2
Sugars, total	g		0.42
Minerals
Calcium, Ca	mg	1000	99	9.9%
Iron, Fe	mg	8	2.71	33.9%
Magnesium, Mg	mg	420	79	18.8%
Phosphorus, P	mg	700	49	7.0%
Potassium, K	mg	470	558	118.7%
Sodium, Na	mg		79
Zinc, Zn	mg	11	0.53	4.8%
Copper, Cu	mg	0.9	0.13	14.4%
Manganese, Mn	mg	2.3	0.897	39.0%
Selenium, Se	Âµg	55	1	1.8%
Vitamins
Vitamin C, total ascorbic acid	mg	90	28.1	31.2%
Thiamin	mg	1.2	0.078	6.5%
Riboflavin	mg	1.3	0.189	14.5%
Niacin	mg	16	0.724	4.5%
Pantothenic acid	mg	5	0.065	1.3%
Vitamin B-6	mg	1.7	0.195	11.5%
Folate, total	Âµg	400	194	48.5%
Choline, total	mg		19.3
Betaine	mg		102.6
Vitamin B-12	Âµg	2.4	0	0.0%
Vitamin A, RNE	mcg	900	469	52.1%
Vitamin E, total	mg	15	2.21	14.7%
Vitamin D	IU	600	0	0.0%
Vitamin K (phylloquinone)	Âµg	120	482.9	402.4%

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 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:

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.

american ginseng

panax Continue reading “american ginseng”

asian ginseng – panax

panax ginseng Continue reading “asian ginseng – panax”

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!

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

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	Âµg	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	Âµg	400	63	15.8%
Choline, total	mg		18.7
Betaine	mg		0.1
Vitamin B-12	Âµg	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)	Âµg	120	101.6	84.7%

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

The 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.

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