Health Coaching

Erica Nelson, MSPH, NBC-HWC 

The legendary basketball coach, John Wooden once said, “A good coach can change a game. A great coach can change a life.”  At Carolina Total Wellness, our coaches help our patients change their lives every day.Every patient at Carolina Total Wellness that sees a doctor or physician assistant is paired with a health coach. Some patients may also choose to work solely with a health coach to achieve their dietary and lifestyle goals. This article will help you know what to expect when you work with a health coach.

Here are 3 key aspects of the health coaching experience at Carolina Total Wellness:

The Space Between
Health coaches hold space for you to pause… and decide how you want to respond to your circumstances. The world today is a seemingly relentless onslaught of stimulation, and it can feel like there is an urgency to react to all of that stimulation.

George Mumford, meditation coach to Michael Jordan, LeBron James, Kobe Bryant and other world-class athletes offers another way, ‘Think about the eye of a hurricane.’ He says, ‘No matter how intense the storm or what’s swept up in its gale-force winds, that calm, blue center is always there. We all have this quiet center within us.’  Your CTW coach will help you respond from that quiet center within, rather than reacting from the chaos of the storm.

In our office, health coaches hold space for you to make sense of what is going on in your world and in your body and decide how you want to respond. Health coaches always honor the fact that you are the expert on your own life and display unconditional positive regard for you and whatever lifestyle decisions you choose. They pay attention to what matters to you and may offer suggestions for adjustments that fit into your life.

Translator
The science of the body and its systems are the physician’s expertise. Science of behavior change is the coach’s expertise. Our coaches help you translate medical science you discuss with your doctor or PA into evidence-based behavioral change strategies to optimize your health. When you combine the medical knowledge of our physicians and PA with your coach’s expertise in the science of motivation, habits, and change, many of the barriers to experiencing health fall away.

Each of the coaches at CTW has at least a bachelor’s degree from an accredited university and training in coaching from either the Functional Medicine Coaching Academy or Duke University. Some of them also have master’s degrees and other specialized training in nutrition, exercise, counseling, and other relevant fields. Unless otherwise specified, CTW coaches are not registered dietitians, licensed mental health professionals or certified fitness professionals.

Guide
In the words of Michael Jordan, ‘A coach is someone that sees beyond your limits and guides you to greatness!’ CTW coaches come to the table with empathy for whatever you are facing and feeling and confidence in your ability to overcome. Each coach has faced their own struggles in life and knows what it is like to work hard to overcome. However, coaches never replace you as the expert on you; they serve as your guide on your journey to health. Coaches can help you understand all the different ways you can try intermittent fasting or yoga or what, exactly, is ‘glycemic index.’ Maybe our most important job, though, is to help you get very clear on your vision of the healthiest version of you. Once you decide where it is you want to go, coaches provide education, support and accountability to knock down any stumbling blocks that may come up along the way.
 
Call us today to schedule your appointment with one of our health coaches.
 

Erica Nelson, MSPH, NBC-HWC 

LENTILS “THE POOR MAN’S MEAT”

Didem Miraloglu, MD, MS



 Lentils are known to be one of the most nutritious plant based proteins. Lentils date back to 8000 B.C where it was found on the banks of the Euphrates River, what is now northern Syria. There are many different preparation of lentils throughout the Middle East as well as the rest of the world. Each region adds part of its heritage where the lentil meal becomes richer and more flavorful.  Lentils are part of the legume family. Most of world’s lentil production comes from India and Canada. Lentils can lower cholesterol, and protect against diabetes and colon cancer. They are known as “Poor Man’s Meat”, since they are rich in nutrients and low in price. 1 cup of lentils provides 16 grams of fiber, 18 grams of protein, 38 mg Calcium, 40 grams of carbohydrates, 6.6 grams of iron , 71 mg of Magnesium and 0 gram fat. Since they are high in net carbs, they need to be avoided in a strict keto diet. With their low glycemic index, they are a good nutritional source for diabetics. There are brown,  green and red lentils. There are also those that are in between these colors. Here is one kind of Turkish recipe for red lentil soup. 

TURKISH RED LENTIL SOUP
 
INGREDIENTS:
 
2 cups red lentils
6-7 cups vegetable or meat stock
1 medium onion
1 medium carrot
1 tablespoon pepper/tomato paste
2 tablespoons butter
1 teaspoon pepper flakes
1 teaspoon black pepper
1 tablespoon dried mint
Salt to taste
Lemon juice
 
Wash the lentils and place in a pot. Slice the onions and carrots into small pieces and place in the pot with lentils.  Add stock and cook on medium heat until it boils. When it starts to boil add the paste and continue to cook for another 30-40minutes on low heat. Once all the ingredients are well cooked, use a hand blender to homogenize the soup.
 
Melt the butter or ghee in a small skillet, then add mint and pepper flakes. Stir for a minute then add to the soup and boil it for another 2 minutes. Add salt to taste. It is now ready to be served with lemon juice. Afiyet olsun!
 

Contact our office to schedule an appointment with one of our Health Coaches to learn more about healing with foods that can help you along in your journey to optimal health. 
 
Your Partner in Health!
Didem Miraloglu, MD, MS

Food and Mood

Blair Cuneo, PA-C

I think about many things this time of the year with seasons changing and holidays approaching. As a functional medicine provider, I consider how changing landscapes not only affect my patient’s physical health, but also their emotional health. This landscape or “environment” of less direct sunlight, more time indoors, increased celebratory food and drink and increased holiday stress has a major impact on mental health for many of us.

Our relationship with food is complex, as is our body’s response to our culinary selections. We hope that our bodies can effectively digest food and absorb its nutritious content, but how do we know if it doesn’t? We hope the foods we are eating are contributing to healthy neurotransmitter production, healthy immune system messaging, but what does it feel like if that’s not the case?

You’d think that your stomach would definitely let you know if any of the above was amiss, but consider this: approximately 30% of us will have a gastrointestinal/gut symptom if there are imbalances in digestion or immune activation, while the majority of us will have a “beyond the gut” symptom first, such as headaches, mood changes, sleep disruptions, fatigue and pain. Thus, the majority of people may not be thinking of a direct relationship between green bean casserole and their anxious or sad days.

Several things need to happen when we eat a meal. First, we need to be in a “rest and digest” state. This signals to the body it’s time to produce digestive acids, enzymes and bile to sterilize the food, break it down and absorb it well. Next, we need healthy proteins that can be broken down by these digestive supports to become the basic amino acids that our body will use as the building blocks to create neurotransmitters like dopamine and serotonin. Neurotransmitters are signaling molecules, providing communication between nerves. The balance of neurotransmitter production, absorption and clearance, affects mental and physical health. Further, this building of neurotransmitters requires cofactors of several micronutrients like zinc, vitamin B6, magnesium and vitamin D.

To cap things off, there can be immune system reactions to foods, allergies and/or sensitivities that are contributing to inflammatory messaging that starts in the gut, but travels “beyond the gut”, affecting our emotional state.

In my practice, I regularly see low levels these cofactors, low levels of digestive enzymes and gastric acid, high stress and of course, the daily challenge in regularly making healthy eating and drinking choices.

In order for a body and mind to be healthy, each of these areas needs to be considered, evaluated and addressed.

While there are objective tests available for providers to check your nutrient and digestive status, there are also excellent lifestyle supports to begin making a shift in your wellness today.

-Eat at regular intervals. It is less stressful for the body when it knows it can count on you to feed it. This also helps the timing of the digestive acids/enzymes release where there are patterns in meal timing.

-Whole foods. Limit processed foods. Head to the refrigerator, before you head to the pantry. Each meal should contain a protein, small amount of fat, and colorful fruits and vegetables.

-Mindful eating, not distracted eating. Try to avoid multitasking while eating. As often as you can, eat at a table, focused on your food and the company that you share. Look, smell, taste and chew well! Even the process of chewing is signaling release of enzymes.

-Connect with your healthcare provider to review your micronutrient and vitamin status. You might discuss multivitamin, magnesium and/or zinc supports and also test your vitamin D to help assign dosing recommendations.

Remember, Food can be medicine! Make sure you use it wisely!

Your Partner in Health!

Blair Cuneo, PA-C

5 Strategies For Stress Eating

Stress eating occurs when we eat in response to a stress signal instead of a hunger signal.  It is reaching for food to calm our nerves, soothe our sadness, chase away boredom or buffer against other emotions we are uncomfortable with.
 
When we stress eat we are usually reaching for sugary and/or salty foods.  It’s often food we eat with our hands.  Hand to mouth eating frequently occurs without much awareness or mindfulness.

 
Tips to Help Decrease Stress Eating:
 

1) Being Body Aware – This means getting in touch with your body.  Get back into your body, get grounded, get centered.    Are you truly hungry?  Pay attention to what sensations are going on in your body.  Has your heart rate increased?  Do you have butterflies in your stomach?  Are you feeling fragmented and disassociated in your body?  Feeling out of sync between body and mind?
 
You can bring yourself back to center by concentrating on your breath.  Put one hand on your chest and one on your belly and breathe in deeply.  Is the breath going to the upper chest area or the belly?  You want the breath to go into the low belly.  By doing this you engage the parasympathetic system (aka rest and digest) and reduce the sympathetic system (aka fight or flight).
 
2) Exercise your emotional muscle – Emotions are energy in motion.  Don’t be afraid to show your emotions.  We need to let emotions flow and we need to express them.  When we don’t do this we “eat our emotions” with food.  Emotional eaters tend to eat foods that are nutrient poor (junk food) instead of nutrient rich (veggies, fruits, healthy fats, lean proteins).
 
Keep a check on your feelings.  One way to do this is to check in with family and friends.  Be real about your emotions as this allows others to feel comfortable to open up with you as well.  Journaling is also a great tool for expressing your emotions. 
 
3) Developing alternatives – Rather than engaging in stress eating come up with alternatives.  Make a list of 5 things that you can do instead of eat when you are not really hungry but are craving food due to emotions.  Some ideas:  call a friend, physical movement, journaling, nap, read a good book, organize a drawer in your kitchen or bathroom.
 
4) Having healthy foods available – If you can’t fight the urge to eat, make the best choices with the cravings you have.  Ideas:  avocado for someone who craves fat, fruit for someone that craves sugar, cacao powder in water for someone who craves chocolate, olives for someone who craves salt. 
 
5) Fueling your body with real food – Be sure you are getting lots of nutrients so you are not vulnerable to the effects of stress.  Food modulates our mood and if we stick with whole unprocessed foods our mood will be better and we won’t feel as stressed.


Your Partner In Health!
Sara Yadlowsky, FMHC

A Guide To Grilling Food

Clarissa A. Kussin, ND, RYT-500
 
 Grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA and may increase risk for developing cancer. HCAs are formed when amino acids and sugars present in meat react under high temperatures. Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat. While the best solution is to use other cooking methods when possible, there are several simple ways to balance the effects of grilling your favorite foods.

Choose meat wisely
Emphasize leaner cuts of meat. Less fat drippings means less smoke and less exposure to PAHs. Further, removing the skin from poultry before cooking will reduce HCA formation.

Marinate
Not only does marinating meat impart more flavor, it can also be protective against carcinogenic compounds. Acid-containing marinades (e.g., those containing vinegar or lemon/lime juice) are best to reduce formation of HCAs. It is also important to note that traditional barbeque sauces, which tend to have a high sugar content, can increase formation of HCAs. If using these sauces, they should be added to foods after they have been cooked.

Add herbs and spices
Herbs and spices have been shown to reduce formation of HCAs when meats are grilled. Mint, onion, turmeric, garlic, rosemary, ginger, thyme, and red chili pepper are all great choices. These herbs can be used in marinades, mixed into ground meats, or used as a dry rub.

Avoid over-cooking or charring
The amount of time your meat contacts the grill makes a difference. Try quicker -cooking proteins like fish or shrimp, or cut your meats into smaller pieces to reduce cooking time (meat and vegetable kebabs are a great solution). Rotate meat frequently to allow the center to fully cook without overheating the surface. Blackened or charred areas of meat can be removed to reduce exposure to HCAs and PAHs.

Try grilling other food groups
Fruits and vegetables have been shown to inhibit activity of HCAs and reduce DNA damage caused by these compounds. Fortunately, antioxidant rich produce can also be delicious when grilled. Try zucchini, bell peppers, sweet potatoes, apples, peaches, pineapple, or even watermelon for a unique addition to your meal.
 
Your Partner in Health!
Clarissa A. Kussin, ND, RYT 500

Top 5 Heart Healthy Fats

1. Butter

It is a very common fat that everybody has (or should have from now on) in their fridge. As opposed to industrial trans fat, which increases the the risk of heart disease, the trans-rumenic acid called conjugated linoleic acid (CLA) is thought to decrease the risk for cardiovescular disease. CLA along with other natural trans fats as well as vitamin K2 are abundantly found in grass-fed meat and dairy products, which is why butter is a great source to maintain cardiovescular health and to prevent heart attacks.

2. Coconut Oil

Coconut oil currently has gained in popularity for all kinds of health remedies and benefits. The hype is justified and it definitely belongs in the kitchen and on this list! First of all, coconut oil is one of the best oils to cook with as it is with more than 90% almost entirely saturated. Its chemical structure stands out to other fats and oils in our diet, which has a significant effect on the body and the heart. Coconut oil is composed of a special type of saturated fat called medium chain triglyceride (MCT). This structure makes the oil special because the vast majority of fats and oils we consume are composed of long-chain fatty acids (LCFA). In fact, both the saturated and unsaturated fat found in meat, eggs, milk, and plants consist of LCFA.

That means that most of the western world gets way too much of these fats and not enough of the MCFA’s that are found in coconut oil.

Why does that matter? Because of its shorter chemical composition, MCFA’s are absorbed with ease without requiring pancreatic enzymes to break them down. This means less work for the pancreas and the fatty acids can go directly to the liver from where they go into the mitochondrias and are immediately utilized for energy. The best part is that coconut oil makes our heart happy by protecting it from heart disease as well as lowering the risk of atherosclerosis.

3. Duck Fat

Just like butter, duck fat is packed with the favorable CLA’s and natural trans fat that were found, in animal studies, to prevent fatty streaks and plaque formation in the arteries of rodents by changing macrophage lipid metabolism.

Another statistic, however, shows that the same effect seems to apply for humans as well. According to the World Health Organization’s Multinational Monitoring of Trends and Determinants, in the United States, of every 100,000 middle-aged men, 315 die of heart attacks each year. However, in the Gascony region, where duck liver is a steady part of the diet, this rate is only 80 per 100,000. A great statistic for the consumption of duck fat and the relation to a healthier heart!

4. Leaf Lard

This fat is a highly popular fat in the kitchen of every celebrity cook. For good reason! Lard is a very stable fat which makes it an excellent choice for frying. Morover, it has a higher smoking point than other fats therefore it is excellent for cooking in general. It is gained from the visceral fat deposit that surrounds the kidney and loin and because of its little pork flavor, leaf lard is considered the highest grade of lard.

Nutritionally speaking, lard is composed of more than twice the monosaturated fat and nearly one-fourth the saturated fat than butter. In addition to that, it is also low in omega-6 fatty acids, known to promote inflammation, which is good news for a healthy heart.

5. Ghee

Ghee, a great fat for cooking, taste, and cardiovescular health. It is made from butter, however, the milk solids and impurities are removed, which makes it consumer friendly for everybody, including people who are lactose or casein intolerant.

Just like coconut oil, it is composed of medium chain fatty acids (MCFA), which are directly absorbed to the liver and burned as energy. Besides of being a fabulous energy source, it contributes to a healthy heart as it protects the arteries from hardening. A study from 2010 found that people in India, where ghee is originated from and thus has the highest population of consumers, had fewer cases of heart disease than our western world.

How To Avoid Autoimmune Flares During Holiday Travels

920 staying healthy while traveling

As if managing an autoimmune condition isn’t hard enough, traveling and holiday schedules can make it downright daunting. Staying with relatives, life on the road and in airports, trying to prepare a good meal in a hotel room, and constantly being offered foods that will throw your autoimmune symptoms into a tailspin all present constant challenges. However, sticking to your autoimmune protocol and diet as much as possible will help prevent flares and relapses so you don’t spend the holidays crashed in bed.

So how do you manage? First, check in with your stress levels. Stress is one of the most potent triggers for flare ups, so commit to a no-stress, can-do attitude. You simply need to invest in a little advance planning and strategic thinking.

Following are tips to stick to your autoimmune protocol and diet while traveling.

Don’t let yourself get too hungry! Letting yourself get overly hungry is the biggest saboteur of the best laid plans. It’s only natural to want to eat when your energy is flagging and you’re starving. This will make you more likely to eat trigger foods, such as gluten or dairy.

Map out your options at your destination before you arrive. Is there a Whole Foods or other health food market in the area? Will your hotel room have a fridge?

You can also travel with frozen food you have insulated to heat up at your destination. Some people even bring their own hot plate and cookware.

Also, make sure you have plenty to eat on long flights, such as beef jerky, celery, sardines, olives, coconut meat, and other filling snacks.

Pack plenty of anti-inflammatory support. Traveling during the holidays is stressful. As much as we love them, sometimes our family members can be stressful. Make sure to save space in your check-in luggage for your go-to anti-inflammatory supplements, such as liposomal glutathione, resveratrol, and turmeric. Glutathione is the body’s most powerful antioxidant and essential for preventing and taming autoimmune flares. Liposomal resveratrol and turmeric in high doses are also great.

Early morning flights, long travel days, overstuffed flights, Aunt June’s air freshener, uncomfortable guest beds, and so on — these stressors can deplete glutathione and raise inflammation, so have your arsenal handy.

Effective anti-inflammatory supplements include glutathione precursors such as N-acetyl-cysteine, alpha-lipoic acid, cordyceps, and milk thistle. You can also take s-acetyl-glutathione, or an oral liposomal glutathione. Note that taking straight glutathione is not effective. You also may want to bring a bottle each of a powerful liquid liposomal resveratrol and turmeric — ask my office for more info.

Search ahead for unscented hotel rooms. Sadly, some hotel rooms can knock you over with the sickly perfume stench as soon as you walk through the door. Or the rooms are dusty and stale. Look for hotels that offer scent-free, allergy-friendly rooms with hypoallergenic bedding, air purifiers, and windows that open. Or at least ask them to air out the room for you before you arrive.

Carry a mask to avoid inhaling triggers. Sometimes you’re simply trapped in an environment that is overly scented, smoky, or potentially triggering in some other way. Just in case the woman next to you on the plane reeks of perfume, keep a face mask with you so you can breathe safely. Invest in a quality face mask that allows you to breathe comfortably. If you wear glasses look for one that won’t fog them up. Some companies also make face masks for children.

Schedule in alone time, time away, and time to rest. It’s too easy for a vacation to feel like an overbearing job. Make sure you take naps, read, meditate, or go for peaceful walks. Stress is one of the most powerful inflammatory toxins, so create and enforce boundaries to keep yours as low as you can.

What Leaky Gut Is and Why Should You Care

919 why you should care about leaky gut

If you have been researching how to improve your health, you may have heard of leaky gut, also known as intestinal permeability. If that conjures an unpleasant image of your gut contents leaking into the rest of your body — that’s not too far off the mark.

Leaky gut happens when contents from the small intestine spill into the sterile bloodstream through a damaged and “leaky” gut wall. This contamination of the bloodstream by not only partially digested foods but also bacteria, yeast, and other pathogens begins to create a foundation for chronic inflammatory and autoimmune health disorders.

Symptoms and disorders linked to leaky gut include fatigue, depression, brain fog, skin problems, joint pain, chronic pain, autoimmune disease, puffiness, anxiety, poor memory, asthma, food allergies and sensitivities, seasonal allergies, fungal infections, migraines, arthritis, PMS, and many more. Basically, your genetic predispositions will determine how leaky gut manifests for you.

Leaky gut is referred to as intestinal permeability in the scientific research. It means inflammation has caused the inner lining of the small intestine to become damaged and overly porous. This allows overly large compounds into the small intestine. The immune system recognizes these compounds as hostile invaders that don’t belong in the bloodstream and launches an ongoing attack against them, raising inflammation throughout the body. Also, some of these compounds are very toxic (endotoxins) and take up residence throughout the body, triggering inflammation wherever they go.

At the same time, excess intestinal mucous and inflammation from the damage prevents much smaller nutrients from getting into the bloodstream, which can lead to nutrient deficiencies and poor cellular function.

Leaky gut is increasingly being recognized as a common underlying factor in most inflammatory symptoms and disorders.

Medicine finally recognizes leaky gut

Conventional medicine has long ridiculed leaky gut information and protocols as quack science and alternative medicine folklore, but newer research now establishes it as a legitimate mechanism. In fact, pharmaceutical companies are even working on drugs to address leaky gut.

Research has established links between leaky gut and many chronic disorders. It’s good this long-known information is finally being validated in the dominant medical paradigm as the gut is the largest immune organ, powerfully influencing the rest of the body, as well as the brain.

Current studies link intestinal permeability with inflammatory bowel disorders, gluten sensitivity, celiac disease, Crohn’s disease, type 1 diabetes, depression, psoriasis, and other chronic and autoimmune conditions. Given what we know about the connection between gut health and immunity, it’s vital to include a gut repair protocol in overall treatment of inflammatory and autoimmune disorders.

How to mend leaky gut

Sometimes, repairing leaky gut can be as simple as removing inflammatory foods from your diet. Other times it’s more complicated. Most importantly, you need to know why you have leaky gut. Either way, however, your diet is foundational.

Many cases of leaky gut stem from a standard US diet of processed foods and excess sugars. Food intolerances also contribute significantly, especially a gluten intolerance. A leaky gut diet, also known as an autoimmune diet, has helped many people repair intestinal permeability. Keeping blood sugar balanced is also vital. If blood sugar that gets too low or too high, this promotes leaky gut. Stabilizing blood sugar requires eating regularly enough to avoid energy crashes. You also need to prevent high blood sugar by avoiding too many sugars and carbohydrates. Regular exercise is also vital to stabilizing blood sugar and promoting a healthy gut.

Also, failure to eat enough fiber and produce leads to leaky gut by creating a very unhealthy gut microbiome, or gut bacteria. Our intestines (and entire body) depend on a healthy and diverse gut microbiome for proper function. A healthy gut microbiome comes from eating at least 25 grams of fiber a day and a wide and rotating variety of plant foods.

Other common things that lead to leaky gut include antibiotics, NSAIDs such as ibuprofen, excess alcohol, hypothyroidism, and autoimmunity.

A leaky gut protocol can help you improve your health, relieve symptoms, boost energy, make you happier, and clear your brain fog. Ask my office for advice on improving your well being through a leaky gut diet and protocol.

Are You Getting Enough of This Dementia-Prevention Nutrient

913 choline on vegan diet

Eating a vegetable-based diets has loads of proven health benefits, including enriching your gut bacteria diversity, loading you up with plant vitamins and minerals, and ensuring you get plenty of fiber. However, if your plant-based diet is strictly vegan or strict vegetarian you may be missing out on this essential dementia-fighting nutrient: Choline.

Choline is only found predominantly in animal fats and is a vital brain nutrient that helps prevent dementia and Alzheimer’s.

In addition to supporting the brain — which is made of primarily fat, by the way — choline also supports healthy liver function. Good liver function is necessary to not only keep the body detoxified, but also to keep chronic inflammation in check. A choline deficiency raises the incidence of fatty liver.

Choline is also an essential part of cell membranes in the body and brain; cell membranes act as the cellular command center in directing cell function and communication.

Choline is found primarily in meats, fish, dairy, and eggs. Significantly smaller amounts are found in nuts, legumes, and cruciferous vegetables. The liver is able to manufacture a small amount, though not enough to meet the body’s needs.

Experts say that in order to meet the brain’s needs for sufficient choline, it needs to come from dietary sources rich in choline.

Most people are choline deficient

The bad news is most people aren’t getting enough choline, and some people are genetically predisposed to a deficiency. Research shows the rising popularity of vegan and vegetarian diets is raising rates of deficiency.

The recommended daily intake of choline is about 425 mg a day for women and 550 mg a day for men.

The two richest sources of choline are beef liver and egg yolk. Research has shown that people who eat eggs regularly have higher levels of choline (we can assume most people aren’t eating liver these days).

In fact, pregnant women who consume at least one egg a day are eight times more likely to meet choline intake recommendations compared to those who don’t.

Beef liver capsules can be a good source of choline if you don’t prefer to eat straight liver. Most products recommend 6 capsules a day. Look for a grass-fed source that has been tested for purity.

Choline is vital for the fetal and infant brain

The choline recommendation for pregnant and breastfeeding women is about 930 mg — choline is vital for the developing child’s brain.

Choline is vital for the adult brain

Choline is also recognized as a vital brain nutrient for the adult brain. In a study of mice bred to have Alzheimer’s like symptoms, a choline-rich diet resulted in improvements in memory and brain function in the mice and their offspring.

Choline protects the brain in several ways. First, it reduces homocysteine, an inflammatory and neurotoxic amino acid if levels are too high. High homocysteine levels are found to double the risk of Alzheimer’s disease. Choline prevents this by converting homocysteine to the helpful compound methionine.

Choline also reduces the activation of microglia, the brain’s immune cells that cause inflammation and damage to brain tissue when triggered.

Choline is an essential component of acetylcholine, a brain chemical known as the memory neurotransmitter. Sufficient acetylcholine is vital for memory and healthy brain function.

Choline also helps regulate gene expression.

Choline is just one of the many essential nutrients necessary for healthy brain function. Ask my office how we can help you support your brain health.

The American Diabetes Association finally recommends low carb; still recommends foods that promote diabetes

910 ADA finally recommends low carb

Although they are more than a couple of decades behind functional medicine, the American Diabetes Association (ADA) is finally recommending lower carbohydrate diets for people with diabetes.

In functional medicine, we have long seen the deleterious effects of carbohydrate-laden diets on not only blood sugar, but also on chronic inflammatory disorders, weight, hormonal balance, and brain function.

High blood sugar disorders such as type 2 diabetes and insulin resistance, or pre-diabetes, not only make you feel worse, they also significantly raise your risk of numerous chronic health disorders, including heart disease, stroke, autoimmune disease, and Alzheimer’s. In fact, some researchers call Alzheimer’s type 3 diabetes because high blood sugar is so damaging to the brain.

While it’s heartening that such a large and official organization is finally making dietary recommendations to stabilize blood sugar, their list of recommended foods remains problematic. Some foods on the ADA list have been shown to trigger autoimmune attacks on the pancreas, worsening type 1 diabetes and increasing the risk of developing autoimmune diabetes in people with type 2 diabetes, a lifestyle-induced disease.

The ADA’s new recommendations for carbohydrate consumption

Previously, the ADA warned against diets under 130 grams a day of carbohydrates because people would be deprived of essential nutrients. They also stated the brain needs more than 130 grams a day to meet its energy needs.

However, given the success of lower carb diets in not only reducing the need for insulin but also in lowering heart-disease risk, the ADA has adjusted its recommendations to support a lower carb diet.

In what may eventually prove to be a sea change in government recommendations, the ADA bases the new recommendation on findings that a low-carb diet better manages health than a low-fat diet.

It also states that dietary recommendations should depend on the patient and that a “one-size-fits-all” diet should not be given to every patient.

They do not recommend a low-carb diet for women who are pregnant or breastfeeding, people who have eating disorders or at risk of developing eating disorders, people with kidney disease, and for those taking SGLT2 inhibitor medication.

ADA guidelines on low-glycemic foods fail to consider foods that trigger autoimmune attacks

It’s a step in the right direction that the ADA is finally recognizing the vast amounts of research and the countless case studies linking lower carb diets with better health.

However, they have yet to recognize the science showing that some ADA recommended low-glycemic foods trigger autoimmune attacks on cells that cause type 1 diabetes.

The most prevalent triggers are gluten and dairy, although other foods also cross-react with cells involved in type 1 diabetes. This does not mean that these foods trigger an autoimmune attack in all people, but research shows certain foods raise the risk of exacerbating autoimmune diabetes.

For the person with type 1 diabetes it’s especially important to be aware of which foods may trigger autoimmune attacks that worsen their condition. You can screen for these foods with testing from Cyrex Labs.

However, research also shows that about 10–20 percent of people with type 2 diabetes, which is lifestyle induced, also have undiagnosed type 1 diabetes. This is referred to as type 1.5 diabetes.

Should you go on a low-carb diet?

The average American eats more processed carbohydrates than the human body was designed to handle. The incidences of inflammatory disorders related to high blood sugar are crushing the healthcare system — diabetes, obesity, heart disease, chronic pain, depression, dementia, and neurodegenerative diseases are just a few.

However, this doesn’t mean every person should be on the same diet. For some, a very low-carb ketogenic diet is highly therapeutic. For others, such as those with compromised brain function that has caused dysregulated metabolic and neurological function, a ketogenic diet can be disastrous.

Although finding your optimal carbohydrate consumption may take some trial and error, it’s safe to assume you do not need sugar, high fructose corn syrup, processed carbohydrates, and industrial oils. Instead, the bulk of your diet should come from a diverse array of ever changing vegetables and fruits (be careful not to go overboard on fruits), and healthy fats and proteins.

It’s also safe to assume the human body was designed for daily physical activity, time outdoors, and healthy social interaction.

Ask my office for help on customizing and diet and lifestyle plan designed just for you.