by Sally | Sep 16, 2016 | Blog
Image from www.alzheimers.org.uk
Here in the UK there are currently 850,000 people living with dementia. Because we are an ageing population, this figure is set to grow massively over the next few years, placing a huge strain on our already beleaguered healthcare system.
Last week I had the privilege of attending a lecture by Dr Dale Bredesen, a Professor of Neurology at the Buck Institute in America. He is pioneering research into dementia and Alzheimer’s Disease (which accounts for 62% of all dementia) and achieving incredible results.
His protocol combines nutrition, lifestyle, supplement and medications – a truly holistic approach for what is a complex condition. You can read more about his work here at the Dementia Alliance International website.
The problem with all the new dementia drugs that keep hitting the headlines is they are only focusing on 1 aspect of the problem: the accumulation of protein tangles in the brain. Stopping these protein tangles will not halt or reverse the progression of dementia in the long term because this is only part of a much broader picture.
Dr Bredesen likens dementia to a leaky roof that has 36 holes in it. The drugs plug 1 or 2 of these holes but the roof will still leak! Taking nutrition, exercise, lifestyle and key nutrients into consideration is crucial in order for the roof to become watertight again.
The causes of dementia vary from person to person, but 3 main areas have been identified:
1. Inflammation in the brain
2. Exposure to brain-damaging toxins such as aluminium, mercury – and for some individuals, gluten – and infections
3. Chronic lack of nutrients needed to maintain brain function
So, if you’re concerned about cognitive decline or simply want to keep your faculties as sharp as possible for as long as possible, what can you do?
Investigate your genes
The presence of the homozygous APOE-4 gene variation causes a 90% increased risk of developing dementia. This is an increased risk – it’s not a definite destiny! How your genes are expressed is determined by your diet and lifestyle: you have the power to positively influence your genes.
For more information on genetic investigations and nutritional support please contact me.
Balance your blood sugars
Alzheimer’s has been termed ‘diabetes in the brain’ because the brain cells lose their ability to respond to insulin and use sugars effectively for fuel. If your diet is high in refined sugars and processed foods, cut these out. Switch to wholegrain versions and include a wider variety of naturally gluten-free carbohydrates like buckwheat, quinoa and brown rice. Include good quality protein with each meal. Aim to have a mini-fast each night by not eating for 12 hours e.g. 8pm to 8am.
Go for full fat!
When brain cells struggle to utilise sugars properly, they can still use a type of fat called MCT (medium chain triglycerides). Coconut oil is an excellent source of these fats, and anecdotal evidence demonstrates improvements in dementia symptoms from including 1-2 tablespoons of coconut oil each day. 
Your brain also relies on ample levels of cholesterol: 25% of your body’s cholesterol lives in your brain. This works alongside omega-3 oils from oily fish, nuts and seeds to keep your brain cells communicating properly.
Check your Vitamin D
Vitamin D receptors are found throughout the brain and low levels of this nutrient are linked with increased inflammation – a key trigger for dementia.
Detox toxins
Reduce your exposure to toxins by switching to natural cleaning products and bodycare products. Stop smoking (that’s obvious!), avoid aluminium pans and utensils and include plenty of antioxidant foods: coriander, spirulina, chlorella and dark green leafy vegetables, eggs and onions are some of the best sources of powerful antioxidant nutrients.
Movement and mental stimulation!
Movement of all kinds improves circulation and blood sugar balance. Including movement each day, whether its walking, swimming, yoga, Tai Chi or a full on gym workout is vital.
Keeping your brain stimulated by learning new things is just as important. Your brain cells grow and restructure themselves each time you learn new information or have to solve problems. Learning a new language, doing a daily crossword or Sudoku puzzle can all help stimulate ‘neuro-plasticity’ – the reshaping and growth of brain cells.
Concerned about your mental wellbeing?
Looking for naturopathic nutritional support for depression, anxiety or poor memory?
by Sally | Jul 24, 2016 | Blog
A recent large scale study from Japan has highlighted how the national diet which is rich in oily fish, means there are lower levels of depression amongst the population.
Many previous studies examining the effects of omega-3 oils on depression and mood balance have looked at the average Western diet which is typically low in oily fish. The Japanese traditionally eat much more oily fish, thereby having a higher baseline level of omega-3.
The study looked at 1050 men and 1073 women all aged over 40. Results showed that higher intake levels of the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) were inversely associated with symptoms of depression.
Both EPA and DHA play key roles in the structure and function of the brain, supporting communication between brain cells.
The importance of omega-3 fats to brain health can be likened to a mobile phone signal: when levels are low, cell communication is crackly and interrupted, similar to poor mobile phone reception!
Oily fish and krill oil are major sources of both EPA and DHA. Certain types of algae can supply DHA whilst flax seeds, hemp seeds and walnuts provide ALA (alpha-linoleic acid), the ‘parent’ acid of EPA and DHA.
The difficulty with relying on ALA as a source of omega-3 oils is that a lot of the oils are lost in the different conversion processes ALA must go through to become EPA and DHA.
Many other nutrients are needed to support this conversion: magnesium, B-vitamins, vitamin C, zinc – and if dietary sources of these nutrients is low, or digestion is impaired, there are knock on effects on EPA and DHA levels.
Try these simple steps to support your EPA and DHA levels:
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Include oily fish such as sardines, wild salmon, mackerel, pilchards and trout in your diet 3 times a week
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If you dislike fish, consider a Krill oil supplement. Krill oil provides EPA and DHA in a highly bioavailable form which is easily used by cells throughout your body
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For vegetarians & vegans, include hemp, flax and walnut oils daily. ‘Udo’s Oil Blend’ is a fantastic vegan oil blend of various nuts and seeds, supplying a balanced range of Omegas 3, 6 and 9.
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If you have difficulty digesting fats, include bitter foods like rocket, watercress, mustard greens, dandelion leaves and apple cider vinegar before meals to stimulate bile production.
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Digestive enzymes may also be useful: lipase is the specific enzyme for fat digestion.
If you’re seeking a natural nutritional way to deal with depression, anxiety or hormonal mood imbalance, drop me a line at sallyduffin@nutritioninyork.co.uk or call 07910 705272 TODAY!
Study reference:
Horikawa C et al (2016) Cross-sectional association between serum concentrations of n-3 long-chain PUFA and depressive symptoms: results in Japanese community dwellers British Journal of Nutrition vol 115:672-80
by Sally | Aug 11, 2014 | Blog
Removing refined sugary foods from your meals and snacks can revolutionise your energy levels, mood balance, concentration and sleep patterns. Quitting the white stuff can be tough though. It is important to look at why you are craving sugar in the first place:
Let’s focus on the top 3 reasons…
1. Skipping breakfast and not eating regularly; this means your body has to produce extra stress hormones in order to mobilise stored sugars and keep your energy up. Long term, this puts strain on your adrenal glands, pancreas and liver. Eating a balanced healthy breakfast including good quality protein and natural slow releasing sugars provides a steady supply of fuel to last you till lunchtime.
Good options include:
- poached eggs, spinach and oatcakes
- porridge with added seeds, nuts and fresh berries
- or if you’re pushed for time, a homemade smoothie packed with fruit, ground seeds nut butter and milk.
2. Relying on caffeinated drinks and sugary snacks; sharp spikes in sugar intake give a rush of energy which is always followed by a deep slump where you feel even worse than before! Gradually cut down on caffeinated drinks and replace these with water, herb teas and green tea. Green tea does still contain caffeine but this stimulative effect is counterbalanced by an amino acid called theanine which has a calming effect on the brain, boosting mental clarity and concentration. Snack options include fruit and nut mixes, crudités with houmous or bean dips and brown rice cakes with nut butter. These ideas combine protein with carbohydrates which provides a steady release of sugar into your bloodstream thereby avoiding spikes and slumps.
3. Anxiety, depression, PMT; these types of cravings are associated with low levels of mood hormones such as serotonin. To make serotonin your brain needs particular proteins which can only get into the brain with the help of insulin. The fastest way to get insulin released is to eat sugary foods so your body craves sugar! To avoid this effect, include foods rich in the proteins needed for mood hormone formation so your brain has a steady supply; chicken, turkey, lentils, spirulina, cottage cheese, almonds, pumpkin seeds are all good sources.
Once you have established the cause of our cravings plan meals and snacks accordingly so you know in advance what to eat and don’t risk desperately grabbing the nearest sugar fix.
If you need friendly support and guidance with kicking the sugar habit drop me a line at sallyduffin@nutritioninyork.co.uk or call on 07910 705272 today!
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by Sally | Sep 30, 2013 | Blog
Getting plenty of the ‘sunshine vitamin’ has never been so important! In fact, a recent study highlighted the fact that 1 in 3 people globally is vitamin D deficient – and Europeans are more at risk than North Americans! We manufacture Vitamin D in our skin from the suns rays yet most of us now spend our days indoors and slather on the suncream when out in the sun so we never really get chance to make it.
The surge of research in recent years has shown how Vitamin D plays crucial roles in
– bone health; osteoporosis, rickets
– heart health; high blood pressure, heart attacks, stroke
– immunity 7 auto-immune conditions; colds, flu, chronic infections, Multiple Sclerosis
– mood balance & brain function; depression, Seasonal Affective Disorder, Alzheimer’s Disease
– regulating inflammation; arthritis, cardiovascular disease,
– fertility and pregnancy
The old UK RDA levels of 400iu per day are currently being reviewed and new, much higher levels considered. As Dr Janyne Althaus discusses, this is particularly important for pregnant Mums as the baby’s demand for vit D increases greatly in the later months of pregnancy when bone formation is taking place yet Mum is at risk of deficiency if her own Vitamin D stores are too low.
Now that we have passed the Autumn Equinox and the days are getting gradually shorter, the suns rays are no longer strong enough to give us the UVB rays needed for the manufacture of vitamin D in our skin. Supplementing with it throughout winter is therefore a sensible and safe option – if you don’t like swallowing capsules or pills, try one of the new vitamin D sprays that are available and take at least 1000iu per day.
by Sally | Jul 22, 2013 | Blog
A panel of scientists at the Institute of Food Technologists has been debating the research that shows how higher levels of vitamins and minerals can enhance mental wellbeing and be particularly beneficial for people suffering with anxiety and depression.
It has long been known that B-vitamins in particular suppport brain function and the health of the nervous system; magnesium, zinc, vitamin C, vitamin D and omega-3 essential fats are just as crucial. These nutrients work as a team in the brain, supporting the production and function of neurotransmitters and hormones.
The panel discussion focused on the use of vitamin and mineral supplements – not just a healthy balanced diet – for supporting mental vitality and wellbeing and suggested they are a suitable alternative to medications which frequently have unpleasant side effects.
During times of stress and anxiety the body’s need for these brain boosting nutrients increases yet we often rely more on sugary processed foods and stimulants like tea, coffee and alcohol as we feel too tired or busy to eat properly. Taking a good quality, high strength multinutrient formula (good brands include Nutrigold, Solgar, Natures Plus, Quest and Nutri) can cover the gaps in the diet and offer that extra support.
