Body, Mind Spirit Part 1€¦ · Body, Mind Spirit Part 1 Session #2 Session #2 Agenda • Sugar...
Transcript of Body, Mind Spirit Part 1€¦ · Body, Mind Spirit Part 1 Session #2 Session #2 Agenda • Sugar...
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Body, Mind Spirit Part 1
Session #2
Session #2 Agenda
• Sugar and Addiction
• Brain Agers and Pollutants
• Depression
• Bipolar disorder, mood swings
• Delinquent and Violent Behaviour
• Learning difficulties, ADD, ADHD
• Autism
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Brain Fuel
• Carbohydrates are the best fuel for the brain
• Quality and quantity of each type matters!
• Best: complex carbohydrates– (root vegs., legumes, GF unpolished whole grains)
– Longer to digest, absorb = stable blood sugar, brain supply
• Worst: refined simple sugars– sucrose, HFCS
– Lead to energy fluctuations, cravings, overconsumption, vitamin and mineral deficiencies
Sugar and Mental Instability
• High sugar consumption associated with:
– Aggressive behaviour
– Anxiety
– Hyperactivity
– Attention deficit
– Depression
– Eating disordres
– Fatigue
– Learning difficulties
– PMS
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The Link
1. Excess glucose reacts with proteins in the brain, forming AGEs (advanced glycation end-products)
– AGEs result in poor quality cell membranes, slowing down neurotransmitter communication
2. Sugar excess is inflammatory
– Insulin is inflammatory
– Chronic inflammation causes cellular damage
Safe Sugar Substitutes
1. Alcohol sugars: (contain no alcohol)
• Examples: xylitol, maltitol, mannitol, sorbitol,
erythritol,...
Pros: does not affect dental health, blood sugar,
and has no caloric value (cannot be absorbed),
can be used in baking
Con: excess consumption has a laxative effect;
may cause intestinal discomfort
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Safe Sugar Substitutes
2. Stevia rebaundiana extract
= a plant indigenous to South America
Pros: does not affect dental health, blood sugar, and has no caloric value (cannot be absorbed)
Baking: only a tiny amount is required!
Cons: no adverse health effects reported
• cost, availability
Caffeine is a Drug
• Caffeine is a stimulant drug naturally occurring
in kola nut and cocoa/cacao, coffee and tea
leaves
• Also extracted and added to ‘energy drinks’
• Caffeinated products ‘buzzometer’
(p. 92)
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The Cons of Caffeine
Issues:
• Dehydrating (diuretic), robbing body of water-soluble nutrients (B complex, C, potassium, zinc, etc.)
• Stimulates adrenaline, increasing blood pressure, heart rate, concentration (temporary!) and blood sugar
• Addictive: as little as 100 mg daily can cause physical withdrawal symptoms when missed
• Causes anxiety, irritability
• Increases production of dopamine and adrenaline
• Leads to adrenal fatigue
Detox and Replace with Substitutions
Choices:
1. “Go cold turkey” = stop caffeine suddenly
Con: 3 days of misery
Pro: cured
2. Gradual reduction
Con: a long process if a high user
Pro: coffee substitutions may be used* (check if GF)
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Brain Agers
1. Oxidants
2. Alcohol
3. Stress
Main culprits of oxidation
Substances which generate free radicals cause
oxidative damage, resulting in faster aging of
the tissues
2 avoidable sources:
1. Fried foods
2. Smoking
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1. Fried foods
– Rancid vegetable and nut oils are oxidized oils
(look for fishy or varnish-type odour)
– Rancid oils cannot convert into active forms
• i.e. LNA � to EPA and DHA is prevented
– If cell membranes oxidize, neurotransmitters are
not as effective at signaling
– Frying forms trans fats which block absorption of
EFAs by cell membranes
2: Smoking
•6,000 chemicals enter bloodstream form free radicals
•Chemically induced oxidation of EFAs of cell membranes
•cadmium in smoke contributes to zinc deficiency
•nicotine is an addictive stimulant drug, raising adrenaline and dopamine
•zinc prevents oxidation and supports serotonin and melatonin synthesis
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Brain Ager #2: Alcohol
Reasons:
• a direct poison to neurons and hepatocytes
• a depressant; interferes with serotonin production, GABA
• blocks conversion of LNA to DHA and PGs
• diuretic; depletes water-soluble nutrients
• increases intestinal permeability,
a factor in allergy development
Brain Ager #3: StressStress
increased cortisol and adrenaline
Hyperglycemia
sugar-coating of brain proteins
dendrite shrinkage
inflammation
formation of amyloid plaques
Impaired memory etc.
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Antioxidants:
Protection from Free Radicals
• Vitamin C: raw fruits and vegetables
• Vitamin E: raw nuts and seeds, oily fish, avocado
• Carotenoids: orange and green produce
• Selenium -� glutathione: brazil nuts, garlic
• Anthocyanidins (indigo pigmented foods)
• Lipoic acid (supplement)
• Co –enzyme Q 10 (supplement)
Brain Pollution
Some known neuro-toxins:
• Formaldehyde
• Alcohol
• Insecticides
• Carbon monoxide
• Heavy metals
• Benzene
• ....and more!
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Brain Pollution:
Heavy MetalsLead: associated with hyperactivity, low IQ,
aggression
Sources: canned foods, paints, exhaust, shellfish
Cadmium: assoc. With aggression, confusion
Sources: cigarette smoke, fertilizers, fungicides, rubber, paint, exhaust fumes, batteries, shellfish
Aluminum: assoc. With premature senile dementia
Sources: tap water, toothpaste, anti-perspirants, baking powder, some antacids, pots and pans, foil, soda cans
Heavy Metals cont’d
Mercury: assoc. With psychosis “madness”, mood
disorders, memory loss
Sources: dental amalgams, carnivorous fish, shellfish,
vaccines
Copper: assoc. With phobias, anxiety, schizophrenia
Sources: new copper piping, kettles, chocolate,
shellfish
Arsenic: suspected carcinogen
Sources: herbicides, rice, pressure-treated wood
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Testing For Heavy Metals
• Blood levels are NOT an accurate indicator of heavy metal status
• Heavy metals deposit in fats within muscle and organs, including nervous system
Testing options:
1) Hair mineral analysis
2) Chelating agents (binders) can be used to assess heavy metal status when urine is collected during a 24 hour period of use
– For ex. EDTA, DMSA (by Rx only)
Heavy Metal Detoxification
• With Detoxification support:– sulphur –containing amino acids (cysteine, methionine) in
garlic and onions, protein foods
– Vitamin C, B complex
• By Direct displacement:– Selenium (displace Hg and Pb)
– Calcium (displace Cd, Pb)
– Zinc (displace Cd, Pb)
• Using ‘Sponges’:– Pectin: apples, citrus fruits, pears
– Alginate: sea vegetables*
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Brain Pollution: Aspartame
• Artificial sweetener owned by Monsanto
• A neuro-toxin
• Associated with headaches, seizures, etc. In
susceptible people
• Recommended reading:
– Dr. Russell Blaylock: Excitotoxins
Brain Pollution: MSGE621 = monosodium glutamate
• Glutamate = glutamic acid
• MSG synthesized in labs to use as a flavour enhancer
in processed foods, take out food
• Glutamates are found naturally in mushrooms,
eggplant, soy sauce, walnuts, parmesan cheese,
tomato juice
• MSG associated with headaches, intestinal distress
• An excito-toxin
– Excess consumption over-stimulates neurons to an early
death (Blaylock in Excitotoxins)
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Other Brain Pollutants
• Sodium benzoate: mould inhibitor used
in fruit drinks, pickles, processed foods
– Linked to ADD and ADHD in susceptible children
• BHA and BHT: synthetically produced anti-
oxidants used by the cereal industry
– Linked to ADD and ADHD in susceptible children
Mood Disorders
• Depression
– Subtypes
• Bipolar Disorder: manic-depression
• Etc.
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Role of Faulty Methylation in Mental
Illness• Methylation: a vital biochemical process of the human
body involving teamwork between B complex vitamins, the amino acid methionine and other co-factors that make SAMe.
– 1 billion methylation reactions per second
– SAMe (s-adenosyl-methionine) is the active methylatorcreated from the above nutrients
– Essential to phospholipid metabolism
– Controls gene expression
– Necessary for the brain’s adaptation
capabilities
The Homocysteine-Methylation-
Mental Illness Link
• Methylation is impaired without adequate B
vitamins. Why?
• Homocysteine: an amino acid generated by the body
in the absence of sufficient vitamin B-2, B-6, folic
acid, and B-12.
– Levels higher than 7 linked to heart disease,
stroke, Alzheimer’s
– Homocysteine testing of mentally ill patients tends
to display evidence of defective methylation via
high homocysteine
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Methylation and
Biochemical Individuality
•Genes, diet and lifestyle determine the links
•For ex.: folate in food ----� 5-MTHF (active folic acid
in the body)
•About 1/3 of the population has a genetic variation
which impairs this conversion
Common Types of Depression
• Dysthymia: chronic, low-grade depression
• SAD: Seasonal Affective Disorder (winter blues)
• Hormonal: linked to low estrogen (women: PMS, post-partum) or testosterone (men)
• Major depression: suicidal attempts
common; hospitalization required
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Biochemical Causes of Depression
• Neurotransmitter imbalances: low serotonin, dopamine and/or adrenaline
• Hypothyroidism
• Nutritional deficiencies (B complex, zinc, protein, EFAs,...)
• Tension, emotional stress
• Allergies
• Any serious (painful) physical condition
• Dysglycemia
• Heredity
• Sex hormone imbalances (low estrogen or testosterone)
• Heavy metal toxicity
• Homocysteinuria (excess blood levels of homocysteine)
Depression: Clinical PresentationSome combination of the following:
Fatigue/loss of energy
Sleep disturbances (excess or insomnia)
Appetite changes
irritability/short tempered
Sadness / mood instability
Apathy, lack of motivation
Expressionlessness/emotionally flat
Withdrawal from society
Low libido
Disperceptions (physical pain, sensations)
Feels of worthlessness, low self-esteem
Thoughts of death/suicide
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Depression: Goals of Treatment
• Protect patient from harming her/himself
• Rebalance neurotransmitters to provide sense
of calm motivation through nutrition
Nutritional Support for Depression
• Increase serotonin production with tryptophan-rich foods: milk products
(if tolerated), turkey, chicken, peanuts
• Combine with starches for faster effect (p. 151)
• Increase EFAs (omega-3s and 6s)
– Fish, flaxseed, algae, ...
– Nuts, seeds,...
Benefit: enhances receptivity of cells to neurotransmitters; supports myelin sheath
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Supplementation• Zinc citrate: up to 50 mg
• L-taurine 500 mg
• B-50 complex 50 mg daily +
• Lecithin granules (soy, sunflower sources)
• Selenium 100 mcg
• EPA+DHA oils: 1-2 grams total daily; enhances receptors in cell membranes
• 5-HTP*: precursor to serotonin, 50 mg x 3
• St. John’s Wort*: prolongs activity of serotonin by preventing uptake
• GABA** (only in anxious types)
– *Caution: do not use if using other mind-altering drugs such as sedatives, anti-depressants, etc.
Lifestyle
• Exercise (raises endorphins)
• Keep regular sleeping hours
• Practice good sleep hygeine in total darkness
• Light therapy with 10,000 lux of full spectrum
light
• Balance work with play, ‘me-time’
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Bipolar Disorder
• A.k.a. ‘manic-depression’
• Patient swings from depression to mania and back over a period of days, weeks, months or years
• Typically begins with a depressive episode in late teens
• Mistaken for depression (dominant feature)
• Triggered by stress
• Geographic stats: incidence is low in areas with highest lithium content in water
• Children now being diagnosed (new addition to the DSM)
Characteristics
of Mania
Very disorganized, unproductive at work
May talk fast, animatedly and profusely
Obsession with an idea or plan
Makes impulsive, high-risk decisions (for ex. sex)
Very high confidence level
insomnia
Belief one is operating at peak efficiency
Jumps from one project to the next without finishing any
Generally arouses suspicion by becoming extraordinarily positive
and chatty
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Complications of Mania
• Adrenal exhaustion
• Financial bankruptcy
• Physical illness (infection, accidents, etc.)
• Suicide
• ....
Conventional Therapy
• Commonly prescribed drugs:
– olanzapine (Zyprexa)
– Lithium carbonate (naturally occurring mineral)
• Folic acid must be supplemented
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Bipolar: Goals of Treatment
• Stabilize mood
• Balance blood sugar
• Balance nutrition to prevent mood swings
• Develop a routine schedule
• Avoid stimulants (nicotine, caffeine)
Nutritional Therapy in Bipolar Disorder
• B complex (with extra B-6) to correct faulty methylation
• L-taurine * 500 mg x 3 daily ( for GABA production)
• 5-HTP* (as serotonin precursor)
• Zinc: 50 mg daily
• EFAs: 1.5- 4 g of EPA-DHA
• Magnesium 500-1000 mg daily
*Caution: do not supplement single amino acids or GABA to bipolar clients without MD/ND supervision
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Contraindications
• Folic acid
• L-glutamine
• glycine
• SAMe
• Choline
• Arginine
• Stimulants
• alcohol
Mood Swings
Frequency of mood swings provides clues:
• Daily: investigate dysglycemia, allergies,
nutritional deficiencies
• Monthly: investigate hormonal imbalances (women)
• Seasonally: investigate environmental allergies (dust, pollen, snow mould)
• Lifelong: investigate thyroid imbalance, histadelia, heavy metal toxicity, nutritional imbalance
“If mood swings are not due to drug abuse, food allergies or hypoglycemia, suspect bipolar” (C. Pfeiffer)
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Anxiety
• Perception of stress brings on physical and mental symptoms
• Largely self-induced, concern over what has not yet happened*
• *exception: post-traumatic stress (PTSD)
Anxiety: Clinical Presentation
• Rapid breathing
• Speech changes: stuttering, rapid talking, muteness, etc.
• Shortness of breath
• Nail biting
• Dry mouth
• Chest pain
• Pounding heart
• Dilated pupils
• Insomnia
• Indigestion
• Muscle tension
• Trembling
• Diarrhea, IBS
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Anxiety cont’d
• adrenaline and noradrenaline are responsible
for physical symptoms
• The adrenals will become depleted if
continued or repeated, leading to fatigue
Nutritional Support Goals for Anxiety
• Increase GABA (calming neurotrasmitter)
• Support adrenal glands
• Stabilize blood sugar with macronutrient
balancing, eating every 3 hours
• Identify allergens: yeast, gluten, milk, corn...
– Assoc. with panic attacks
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Supplementation
• GABA 500-1000 mg 2 x daily
• Taurine 500-1000 mg 2 x daily
• Valerian root standardized extract: 50-200 mg
• Hops 200 mg daily
• Passion flower 100-200 mg daily
• Magnesium 300-600 mg daily
• B complex 50 – 100 mg 2 x daily
Aggression and Violent Behaviour
Risk Factors:
1. Dysglycemia: glucose intolerance
2. Zinc deficiency
3. Omega-3 deficiency
4. Heavy metal toxicity: lead, cadmium, copper
and mercury
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Promising Research
• Double blind study involving 1382 detained
juvenile offenders
– Within 2 weeks showed a 44% decrease in
antisocial behaviour when placed on a reduced
sugar diet
More
Promising Research
• Supplementing vitamins and minerals to
young offenders compared to placebo
resulted in:
• an overall reduction of offences by 40%
• 22% fewer assaults
• 21% reduction in violent and non-violent anti-social
behaviour
• Those whole blood levels became normal by study
conclusion showed 70-90% improvement in behaviour
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School Lunch Program Experiments
• Multiple trials involving school-aged children
on cafeteria lunch programs have shown
improvements in behaviour, attention and
grades when whole food menus replaced
processed and fried foods
ADD and ADHD
=attention deficit disorder and attention deficit
hyperactivity disorder
- hyperactivity = high levels of motor activity
- Diagnosed 3 x more often in boys than girls
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Clinical Presentation
Inattentiveness and failure to follow instructions
Fidgeting, silly behaviour
Disorganization in school work
Inability to complete school work
Stress sensitivity (highly reactive)*
Outbursts/temper tantrums*
Impulsive behaviour*
Biochemical Imbalances to Investigate
• Nutritional deficiencies and imbalances
– EFAs
– Magnesium
– zinc
• Dysglycemia
• Sugar excess
• Allergies: food and inhalants
• Heavy metal toxicity
• Lead , arsenic
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More Contributors
Chemical toxicity
• Food additives (BHA, BHT, sodium benzoate, MSG, aspartame)
• Salicylate sensitivity (see Dr. Feingold MD 1970s)– Naturally occurring phyto-chemicals found mainly in
fruits, nuts and seeds linked to behavioural disturbances in school children
• Dysbiosis (poor gut ecology)• Antibiotic use, sugar excess
Recommended Reading
By Dr. Michael Lyon MD
• Is Your Child’s Brain Starving?
By Dr. Doris Rapp MD:
• Is This Your Child?
• Toxic Child, Toxic World
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Autism Spectrum Disorder
Speech difficulties
Abnormal posture and/or gestures
Impaired understanding
Socially inept
Lack of sensitivity to feelings of others
Sensory disperceptions
Fears, phobias and anxieties
Obsessive-compulsive behaviour
Ritualistic movements and practices
Exceptional abilities : Asperger’s syndrome
Autism (ASD)
Biochemical imbalances common in autism:
• pyroluria
• EFA imbalances (metabolism)
• allergy (casein and gluten)
• low retinol status
• low sulfate status
• high levels of heavy metals: PB, Hg, Cd
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Functional Medicine Theories
• Environmental toxicity
– Heavy metals, etc.
• Vaccines
– Children receive +20 vaccines before their 4th
birthday
– Preservatives in vaccines may contain mercury
Nutritional Approach
• Eliminate gluten and casein
– exorphins = chemical products mimicking endorphins
– Gluten: wheat, barley, kamut, spelt, rye
– Casein: cow’s milk products
• Use active form EFAs (EPA-DHA)
• Support heavy metal detoxification
• Digestive support:
– probiotics, digestive enzymes
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Learning Disorders
• Dyslexia = problems in visual perception of
words create mis-spelling, mis-pronunciation
e.g. “sutble probelms”
• Dyspraxia = problems with co-ordination
and/or following a set of instructions
– E.g. tying shoes, getting dressed, throwing a ball
Nutritional Support
• Smart fats (EFAs, natural SFAs)
– Through pregnancy, infancy, childhood
• multi-vitamin-mineral supplement
• avoidance of brain pollution (junk foods, chemicals)
•Attention to gut ecology (probiotics, fibre)
•Check heavy metal status in resistant cases