menu 919-999-0831

The Ketogenic Diet: A Game Changer in Treating Mental Health Disorders

Now and then in medicine, a discovery transforms the way we think about and treat illness. Often, these discoveries are fueled by major scientific advances, like the discovery of antibiotics or the mapping of the human genome. But sometimes long-forgotten knowledge resurfaces and, through the application of scientific advances, transforms our understanding of human health.

The recent application of metabolic psychiatry for mental health conditions is such a transformation. The ketogenic diet was used successfully to treat schizophrenia over a century ago and has been a mainstay of epilepsy treatment for decades. We are just now beginning to understand why this diet can have such dramatic effects on neurologic illness.

Researchers and psychiatrists are turning their attention to the intricate relationship between metabolism and mental health. Metabolic psychiatry, a rapidly growing area of study, seeks to understand how metabolic processes impact brain function and behavior, and how dietary interventions, such as the ketogenic diet, can treat mental illness at the cellular level.

The brain is a metabolically demanding organ, accounting for only 2% of body weight but consuming 20% of daily energy expenditure. Typically, the brain’s primary source of energy is glucose, which is obtained from the breakdown of carbohydrates. However, research has shown that many individuals with mental health disorders, such as depression, anxiety, schizophrenia, and bipolar disorder, have impaired glucose metabolism in the brain.

This metabolic dysfunction can lead to inflammation, oxidative stress, and impaired neurotransmitter function, all of which contribute to the development and progression of mental health disorders..

The ketogenic diet, a high-fat, low-carbohydrate, moderate-protein diet, has been shown to have a profound impact on metabolic function and brain health. By drastically reducing carbohydrate intake, the body is forced to shift from relying on glucose for energy to relying on ketones, which are produced by the liver from the breakdown of fat. This metabolic shift has been shown to have numerous benefits for mental health, including:

Reduced inflammation: The ketogenic diet has anti-inflammatory effects, which can help to reduce inflammation and oxidative stress in the brain.

Improved neurotransmitter function: The ketogenic diet has been shown to improve the production of neurotransmitters, such as GABA and glutamate, which are essential for mood regulation and cognitive function.

Improved energy: Ketones are a more consistent and stable form of energy, and the ketogenic diet has been shown to improve energy levels.

For some people with serious mental health disorders, conventional medication therapy is quite helpful. For far too many, however, antidepressant and antipsychotic medications are either ineffective or intolerable due to adverse side effects. While the ketogenic diet is not a cure-all for mental health disorders, research has shown that it can be a highly effective treatment for a range of conditions, including:

Depression: Studies have shown that the ketogenic diet can reduce symptoms of depression and improve mood in individuals with treatment-resistant depression.

Anxiety: The ketogenic diet has been shown to reduce anxiety symptoms and improve cognitive function in individuals with anxiety disorders.

Bipolar disorder: Research has shown that the ketogenic diet can reduce symptoms of mania and depression in individuals with bipolar disorder and reduce or eliminate the need for antidepressants and mood stabilizers.

Schizophrenia: The ketogenic diet has been shown to reduce and even eliminate hallucinations and delusions, and reduce the need for antipsychotic medications.

Metabolic psychiatry is an exciting and rapidly evolving field that holds great promise for the treatment of mental health disorders. For too long, too many patients with serious mental health disorders have suffered from treatments that either do not work or cause serious side effects.

The ketogenic diet, with its ability to improve glucose metabolism, increase energy production, reduce inflammation, and improve neurotransmitter function, is a promising and highly effective treatment for a range of mental health conditions.

To learn more about Metabolic Psychiatry, visit www.metabolicmind.org, read Brain Energy by Dr. Christopher Palmer, or talk to your functional medicine physician at Carolina Total Wellness.

The Keto Flu: What It Is and How to Beat It

If you’ve ever started the ketogenic (keto) diet—or know someone who has—you may have heard about the dreaded “keto flu.” Don’t worry, it’s not an actual virus. The term simply describes temporary side effects that some people experience in the first week or so of starting keto.

Why does it happen?

When you reduce carbs dramatically, your body has to shift from using glucose (sugar) as its main source of energy to using fat and ketones. That transition is called nutritional ketosis, and it can feel a little bumpy at first.

Here’s why:

Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.

Carb withdrawal: Your body is used to quick energy from carbs, and it takes a few days to learn how to run on fat instead.

Water and electrolyte loss: Carbohydrates hold onto water and electrolytes (like sodium, potassium, and magnesium). When carbs are cut, the body flushes out extra fluid, leading to dehydration and mineral loss.

Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.

Common symptoms of the keto flu

Everyone is different, but the most common complaints include:

  • Fatigue or low energy
  • Headaches
  • Irritability or “brain fog”
  • Nausea
  • Muscle cramps
  • Trouble sleeping

The good news? These symptoms are temporary. Most people notice improvement within 3–7 days as their bodies adjust to ketosis.ate if you’re sensitive—they can be high in histamine or trigger release.

How to beat the keto flu

You don’t have to suffer through it! Here are some practical ways to ease the transition:

  1. Stay hydrated 💧Aim for at least 8–10 cups of water per day. Remember, you’re losing extra fluid at the beginning, so replenishing is key.
  2. Boost electrolytes ⚡Salt your food a little more than usual, sip on broth, and include potassium- and magnesium-rich foods like leafy greens, avocado, and nuts. Some patients also benefit from an electrolyte supplement such as ElectroPure Hydration by Designs for Health.
  3. Ease into keto gradually 🍳Instead of slashing carbs overnight, try lowering them step by step over a week or two. This gives your metabolism more time to adjust.
  4. Eat enough fat and protein 🥑Don’t skimp on calories. Healthy fats (avocado, olive oil, salmon, nuts) and adequate protein help stabilize energy and keep you full.
  5. Prioritize sleep and rest 😴Fatigue can worsen symptoms. Try to get 7–9 hours of quality sleep and listen to your body during the transition.

Plate to Prevention: Your Guide to Cancer-Fighting Foods

Plate to Prevention

Your Guide to Cancer-Fighting Foods

Eating certain foods can play a vital role in reducing the risk of cancer by supporting your body’s natural defense mechanisms. Many foods contain powerful nutrients, antioxidants, and bioactive compounds that help fight inflammation, repair damaged cells, and enhance detoxification processes. A diet rich in these cancer-fighting foods can help protect your cells from oxidative stress, boost your immune system, and promote overall health. By choosing nutrient-dense foods that support your body’s natural healing and protective functions, you empower yourself to prevent cancer and other chronic diseases.

These cancer-fighting foods include:

First and foremost, let’s talk about cruciferous vegetables. These nutritional powerhouses include broccoli, cauliflower, Brussels sprouts, kale, and cabbage. They are rich in antioxidants, vitamins (like vitamin C and K), and minerals, but what makes them particularly beneficial is their sulfur-containing compounds, such as sulforaphane. Studies suggest that sulforaphane may help prevent cancer by enhancing the body’s detoxification enzymes and reducing inflammation.

Berries—such as blueberries, strawberries, raspberries, and blackberries—are not only delicious but also packed with antioxidants like anthocyanins and flavonoids. These compounds have been shown to protect cells from damage that can lead to cancer. Including a variety of berries in your diet provides a flavorful way to boost your antioxidant intake and support your body’s defense against oxidative stress.

Whole grains like brown rice, quinoa and oats are excellent sources of fiber, vitamins, and minerals. Fiber is known for its role in promoting digestive health, but it also plays a significant role in reducing the risk of certain cancers, such as colorectal cancer.

Fatty fish such as salmon, trout, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for heart health and have potent anti-inflammatory properties. Chronic inflammation is linked to an increased risk of cancer, making omega-3 fatty acids a valuable addition to your diet. Aim to incorporate fatty fish into your meals at least twice a week to reap their health benefits.

Green tea is renowned for its high concentration of polyphenols, particularly catechins, which have powerful antioxidant properties. Studies suggest that catechins may help prevent cell damage that can lead to cancer. Enjoying a cup or two of green tea daily supports your body’s natural defense mechanisms against oxidative stress.

Garlic and onions, members of the allium vegetable family, are known for their distinct flavors and potent health benefits. They contain sulfur compounds, flavonoids, and other bioactive substances that have been studied for their potential anticancer effects. Including garlic and onions in your cooking not only enhances the taste of your meals but also contributes to your overall health and cancer prevention efforts.

In conclusion, your dietary choices play a significant role in reducing your risk of cancer. By incorporating cruciferous vegetables, berries, whole grains, fatty fish, green tea, garlic, and onions into your meals regularly, you can harness the power of nutrition to support your health goals. Remember, small changes in your diet can yield significant benefits over time.

Your Partner In Health,

Sara Yadlowsky

Health Coach Carolina Total Wellness

Part II –  Low SIgA And How Do We Treat

Shane Hemphill, MD

Part II –  Low SIgA And How Do We Treat

So your functional medicine provider ordered a Comprehensive Stool Analysis and your SIgA levels are found to be low. What is your next step? The answer is going to vary from person to person, but the ultimate answer is in finding the root cause.

This may include evaluating for and removing a food sensitivity, mold sensitivity, or infection that has over time depleted the immune response.

Once we have eradicated our offending agent we need to look at ways to improve our SIgA levels.

As a general rule the first step is to use an anti-inflammatory diet such as a Mediterranean diet. This is rich in fruits, vegetables, nuts, legumes, olive oil, and fish and low in red meat and saturated fats. One can also eliminate fried foods, processed foods, sugary snacks and soda.

More specific treatments Include:

A diet rich in Polyphenols such as cacao, green tea, and grapeseed extract which have shown to increase SIgA levels.

Saccharomyces Boulardii – This probiotic yeast has been shown to raise SIgA levels while also being very effective against Clostridium Difficile and Candida Overgrowth.

Colostrum – an Immunoglobulin secreted in the early stages of breast-feeding. This has shown to stimulate SIgA levels.

Beta Glucans – This is a type of soluble fiber found naturally in a variety of food sources including oats, barley, rye, rice and mushrooms like Reishi and Shiitaki.

Bone Broth – This is made by simmering the bones and the connective tissue of animals. This forms a stock for making soups, sauces and gravies. Depending on which part you use it contains vitamins,  minerals as well as collagen and other amino acids that increase SIgA levels.

Fat Soluble Vitamins – Vitamin A is needed for the transport of SIgA over the mucosal lining. It is suggested that Vitamin A is also involved in the synthesis of other immunoglobulins and has an important influence on our humoral immune system.

Stress Management – Last but not least, Cortisol is the main stress hormone that can decrease SIgA levels. We need to look over your current stressors or perceived levels of stress and then work to reduce them. This can be done through aerobic exercise, yoga, breathing techniques, meditation as well face to face conversations with your friends, family or therapist.

Our functional medicine physicians can help you understand the root cause of low SIgA and design a treatment plan specifically for you, please call our office at 919-999-0831 to get scheduled. 

Your Partner in Health!
Shane Hemphill, MD

PALESTINIAN ZA’ATAR AND IT’S BENEFITS

Didem Miraloglu, MD, MS

Za’atar is a Middle Eastern spice blend that typically includes a mix of dried thyme, oregano, marjoram, sumac, sesame seeds, and salt. It’s a staple in Palestinian cuisine and is used in various dishes, such as meats, salads, bread, and dips. While specific health benefits can vary based on individual ingredients and their proportions in the blend, here are some potential health benefits associated with Palestinian za’atar:

1.   Rich in Antioxidants: Thyme, oregano, and sumac, commonly found in za’atar, are rich in antioxidants that help fight oxidative stress and reduce the risk of chronic diseases.

2.   Anti-inflammatory Properties: Many of the herbs in za’atar, like thyme and oregano, contain compounds that possess anti-inflammatory properties, potentially aiding in reducing inflammation in the body.

3.   Digestive Health: Some of the herbs in za’atar, like thyme and oregano, are believed to have digestive benefits, aiding in digestion and potentially soothing digestive issues.

4.   Possible Antibacterial and Antifungal Effects: Some studies suggest that certain compounds in thyme and oregano may have antibacterial and antifungal properties, which could help infighting off infections.

5.   Improved Cognitive Function: Rosemary, sometimes included in za’atar blends, has been linked to improved cognitive function and memory.

6.   Rich in Nutrients: Sesame seeds in za’atar provide healthy fats, protein, and important minerals like calcium, magnesium, and zinc.

                      It’s incredibly versatile and can be used in various recipes.

Here are a few ideas:

1.   Za’atar Hummus:

Blend chickpeas, tahini, garlic, lemon juice, olive oil, and a generous amount of za’atar until smooth. Adjust seasoning to taste. Serve with pita bread or vegetable sticks.

2.   Za’atar Roasted Vegetables:

Toss vegetables like cauliflower, carrots, and zucchini in olive oil, sprinkle with za’atar, salt, and pepper. Roast in the oven until golden brown and tender.

3.   Za’atar Grilled Chicken:

Marinate chicken breasts or thighs with olive oil, lemon juice, garlic, and za’atar. Grill until fully cooked and serve with a side of yogurt sauce mixed with a bit of za’atar.

4.   Za’atar Flatbread:

Mix za’atar with olive oil and spread it over flatbread dough. Bake until golden and crispy. Enjoy it as a side to dips, soups, or salads.

5.   Za’atar Salad Dressing:

Whisk together olive oil, lemon juice, a dash of honey, salt, pepper, and za’atar. Drizzle over a mixed green salad or a chickpea salad for added flavor.

6.   Za’atar-Crusted Fish:

Mix za’atar with breadcrumbs or almond meal. Coat fish fillets in the mixture and bake or pan-sear until the crust is crispy and the fish is cooked through.

7.   Za’atar Focaccia Bread:

Add za’atar to the dough when making focaccia bread. Sprinkle extra on top along with olive oil before baking.

8.   Za’atar Popcorn:

Sprinkle popped popcorn with melted butter or olive oil and za’atar for a unique and flavorful snack.

9.   Za’atar Potatoes:

Toss potato wedges with olive oil and za’atar. Roast them until crispy on the outside and tender on the inside.

10. Za’atar Yogurt Dip:

Mix za’atar into Greek yogurt along with a little garlic powder, lemon juice, salt, and pepper. Serve as a dip for veggies, pita chips, or crackers.

Feel free to adjust the quantities of za’atar based on your taste preferences. It’s a versatile spice blend that can add a unique and delicious flavor to various dishes!

It’s essential to note that while these herbs and spices offer potential health benefits, they are typically consumed in small amounts as part of a larger diet. The overall health effects will also depend on an individual’s diet and lifestyle. Additionally, the specific composition of za’atar can vary, so the health benefits might differ accordingly.

As with any food or spice, moderation is key. Incorporating za’atar into a well-balanced diet can be a flavorful way to potentially enjoy some health benefits, but it should be part of an overall healthy lifestyle. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional for personalized advice.

Your Partner In Health,

Didem Miraloglu, MD, MS

Functional Medicine

Functional medicine is a science-based health care approach to assess, prevent and treat complex chronic disease.

Answers to frequently asked questions provided by Carolina Total WellnessLearn More

Allergy Testing & Drops

After a brief allergy test, you can begin sublingual immunotherapy (SLIT), or allergy drops under the tongue. No more allergy shots!

learn more about Allergy testing and drops provided by [VAR_PRACTICE_NAME]Learn More

About Your Visit

Learn how to prepare for your visit and what to expect at your initial consultation and at your follow-up visits with our office.

What to expect at your appointment with Carolina Total WellnessLearn More

facebook icon twitter icon instagram icon