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Do you have mysterious health symptoms — such as fatigue, pain, brain fog, unexplained weight gain — that rob you of your quality of life, but lab tests and doctors keep saying nothing is wrong? Or maybe doctors tell you your chronic symptoms are depression and you need an antidepressant. Maybe you’ve even been accused of complaining too much.
Most people know when something is wrong with them, even if lab tests come back normal and doctors say you’re fine. This is because the standard health care model does not screen for autoimmunity — a disorder than occurs when your immune system attacks and destroys your own tissue. You can suffer from symptoms of undiagnosed autoimmunity for years and even decades before it is severe enough to be diagnosed and treated in the conventional medical model.
Fortunately, in functional medicine we can screen for autoimmunity against multiple tissues in the body at once. Knowing an autoimmune reaction is causing your symptoms can remove the mystery and bring significant peace of mind. It is confirmation your health symptoms are real and proof you are not a whiner or hypochondriac.
We identify autoimmunity by testing for antibodies in the blood against a particular tissue. For instance, we can screen for Hashimoto’s, an autoimmune thyroid disease that causes hypothyroidism, by testing for immune antibodies against thyroid peroxidase (TPO) and thyroglobulin (TGB). Positive results mean autoimmunity is causing your hypothyroid symptoms of weight gain, depression, fatigue, constipation, cold hands and feet, and hair loss.
Cyrex Labs tests for 24 different types of autoimmunity at once. The panel is called Array 5 Multiple Autoimmune Reactivity Screen. It is more cost effective than testing for each autoimmunity individually, and Cyrex Labs tests are highly sensitive. To do the test, simply ask us for the kit, take it to an approved blood draw center, and we will send you the results.
If your test results are “positive” or “equivocal,” it means your immune system is attacking that tissue. You may not even have symptoms yet. This is a best-case scenario because managing your health with functional medicine can prevent the autoimmunity from progressing.
Array 5 screens for the following autoimmunities:
- Parietal cell and ATPase instrinsic factor: Stomach autoimmunity
- ASCA, ANCA, and tropomyosin: Intestinal autoimmunity
- Thyroglobulin and thyroid peroxidase: Thyroid autoimmunity
- 21 hydroxylase (adrenal cortex): Adrenal autoimmunity
- Myocardial peptide, alpha-myosin: Cardiac autoimmunity
- Phospholipid platelet glycoprotein: Phospholipid autoimmunity
- Ovary/Testes: Reproductive organ autoimmunity
- Fibulin, collagen complex, arthritic peptide: Joint autoimmunity
- Osteocyte: Bone autoimmunity
- Cytochrome P450 (hepatocyte): Liver autoimmunity
- Insulin, islet cell, glutamic acid decarboxylase (GAD): Pancreatic autoimmunity
- GAD, myelin basic protein, asialoganglioside, alpha and beta tubulin, cerebellar, synapsin: Neurological autoimmunity
If you have no but a positive result, then you may be able to prevent the autoimmunity from expressing itself. If you have symptoms that correspond with a positive test result, other testing may help you track your condition. For instance, if you test positive for Hashimoto’s hypothyroidism, follow up with thyroid testing will track the severity.
Knowing you have an autoimmune reaction means you can halt its progression and prevent it from worsening. This can mean preventing or even reversing devastating and debilitating symptoms.
Ask my office for more advice.
The 2017 Nobel Prize in Physiology or Medicine was awarded to researchers for their discoveries of molecular mechanisms that control circadian rhythm, our biological “clock.” This sleep-wake cycle helps us move between sleepiness and alertness at regular intervals, and regulates important functions such as:
- Mood Immunity
- Brain function
- Hormone levels
Although we’ve long known the circadian rhythm exists, the Nobel laureates isolated the gene that controls it and identified the proteins that govern its cyclical function.
The importance of healthy circadian rhythm
Humans are similar to other animals in that our internal clocks are set to the rising and setting of the sun. A healthy sleep-wake cycle is critical for many aspects of our health. Circadian rhythm imbalances increase risk for heart disease, obesity, mood disturbances, diabetes, cancer, dementia, and Alzheimer’s.
Despite the circadian rhythm’s intuitive design, our modern lives tend to sabotage its critical balance. Some disruptive factors can’t be avoided while others can, but for most we have the tools to minimize the negative effects.
Daylight savings wrecks the biological clock each year
Daylight savings time changes throw a kink in our daily rhythm. The time change is minimal, but studies show rates of driving fatalities, workplace injuries, suicides, and heart attacks rise after the spring-forward change. And night owls take the longest to recover.
Prepare for daylight savings time by shifting your bedtime and waking time a bit every day the week before.
Traveling across time zones
Everyone laments how jet lag can wipe you out. Jet lag occurs when the time of day doesn’t line up with your body’s clock. Crossing two time zones should take you about a day of readjustment; crossing six could take three days or more. But beware; chronic time zone jumping can lead to a suppressed immune system, chronic fatigue, and memory issues.
Plan ahead by moving your body’s time clock toward the destination time zone during the week before.
Hydrate before and during the trip.
Choose a flight that gets to your destination in early evening and stay up only until 10 p.m. local time. If you arrive early and are exhausted, take a two-hour nap but no longer.
Once at your destination, expose yourself to the sun’s rays to help your body sync up with the new time zone.
Poor sleep habits
Twenty percent of the population is estimated to sleep too little (less than 6 hours a night); this can lead to changes in genes that regulate stress, our immune system, sleep-wake cycles, inflammation, and aging. Chronic sleep deprivation is linked to heart disease, diabetes, obesity, stress, inflammation, dementia, and depression.
The CDC says insufficient sleep is a public health epidemic and research has established that the constant exposure to blue light from electronic devices is a major culprit.
Blue light and screen time
Changes in the levels of the hormone melatonin in your body are what make you fall asleep. During a normal day, morning light stimulates the body to decrease your melatonin level, promoting wakefulness, then as the day darkens, melatonin increases to encourage sleep.
However, adults and children disrupt this cycle by using smart phones and tablets late into the night. This can cause chronic insomnia because the blue light these devices emit is perceived by our brains as daytime light, which suppresses melatonin and keeps us awake.
Minimize blue screen time. Read a book instead. Turn off all screens (phone included) two hours before bed. If you can’t do that, get a pair of orange safety glasses.
Improper daytime and nighttime light exposure
Proper patterns of light exposure during the day are a major factor affecting how well we sleep.
Start each day with as much bright light as possible. Eat breakfast with as many lights on as possible to stimulate serotonin production, which helps melatonin production later in the day.
Get light during the day at home and work. Open the shades; turn on all the lights (try full-spectrum); sit by a window and look out often; take a walk outside during your breaks.
Minimize light in the evening by dimming or turning off unnecessary lights. Put orange bulbs in lamps you use at night, especially next to your bed and for reading. This helps to jump start melatonin production in preparation for sleep.
Lack of sunlight
Patterns of light during the day aren’t the only way light affects our circadian rhythm; exposure to actual sunlight is key for healthy function of the body and brain.
Research shows the average person spends less than an hour a day outside. Shift workers spend even less time outdoors. Lack of exposure to sunlight inhibits production of melatonin, affecting sleep and potentially affecting our ability to produce Vitamin D, key for bone health, mood regulation, and immune function.
Get direct sunlight every day. If you can’t get outside, use a quality light box early in the day.
Go sunglasses-free even for just 10–15 minutes, to provide beneficial sunlight exposure to your eyes and brain.
Respecting our body’s natural rhythm
Your body’s innate sleep cycle is largely controlled by the amount and pattern of light and dark you are exposed to each day. By managing the lifestyle factors that disrupt your circadian rhythm, you will support your body’s ability to function well and stay healthy. For help with sleep issues, please contact my office.
It’s now common knowledge that nighttime exposure to computer, tablet, and TV screens sabotages sleep —the light they emit simulates sunlight, thus suppressing sleep hormones. However, plenty of daytime sunlight is vital for good sleep. Most of us don’t get near enough.
Research shows the average person spends less than an hour a day outside. For shift workers it’s even worse. Lack of exposure to sunlight inhibits production of melatonin, a hormone that puts us to sleep.
A Finnish rat study observed one group living under fluorescent lighting and another group exposed only to sunlight through windows every day. While both groups received the same duration of both light and darkness during the study, the rats exposed to sunlight produced significantly more melatonin.
It’s not that the artificial light was detrimental. It simply wasn’t strong enough — the sunlight was more than seven times brighter than the fluorescent light. This is what boosted melatonin production. Researchers assert variation of light throughout the day, from dawn to dusk, also supports healthy melatonin production.
During a sunny day, lux levels (which measure the intensity of light) reach 50,000. Compare this to indoor lighting, which ranges in the low to mid hundreds at the most. For most of human history we have lived with natural light and it plays a significant role in the function of the body and brain.
Why melatonin and light rhythms are so important
Anyone who has suffered through insomnia and sleep deprivation understands the importance of sufficient and quality sleep.
However, melatonin and our sleep-wake cycle (also called circadian rhythm) are intertwined with every system in the body, affecting much more than how rested or tired we feel. Heaps of studies point to the importance of a healthy sleep-wake cycle for overall immune, hormonal, and mental health.
For instance, one study found that women suffering from PMS show chronically low melatonin levels. Just two hours a day of exposure to sunlight increased their melatonin levels and relieved their symptoms.
A German study showed subjects with mood imbalances exhibited healthier serotonin levels after just one week of light therapy.
Another study showed subjects experienced a 160 percent increase in melatonin at night after just a half hour of exposure to bright light from a light box.
How to get enough outdoor light in an indoor world
It’s not easy getting enough sunlight when you’re indoors all day working or going to school. But it’s vital for healthy sleep, brain function, and metabolic function to get enough light exposure.
Some solutions are obvious — spend time outside as much as you can. Eat lunch outside and go for a walk on your breaks. Maybe you can even work outside on your laptop if your job is portable.
If possible, work near windows that get plenty of natural light. One study showed employees working near a window received twice as much light as their coworkers who didn’t and hence enjoyed more sleep.
If sufficient exposure to natural light isn’t possible, indoor light therapy has been shown to help relieve sleep and mood imbalances.
Look for a light box that delivers plenty of lux and is big enough for sufficient exposure. The Center for Environmental Therapeutics provides criteria for purchasing a reliable light box, which they recommend using for at least a half hour in the morning.
A new study that had subjects handle store receipts showed BPA absorbed through the skin stays in the body much longer than ingested BPA. The study had subjects handle common store receipts for five minutes, then wear gloves for two hours before washing their hands.
BPA measurements in the subjects’ urine showed BPA levels highest for the first two days after handling the receipts. After one week, three of the six volunteers still showed BPA in their urine.
However, when the subjects ate a cookie with BPA, follow up urinalysis showed BPA levels spiked after five hours but was cleared after a day. The scientists concluded that the body can more quickly metabolize and clear ingested BPA than BPA absorbed through the skin.
BPA toxicity in everyday food and beverages
BPA (bisphenol-A) is the main component of polycarbonate and is found in water and beverage bottles, plastic lids, the lining of tin cans, food storage containers, dental sealants, contact lenses, and electronics.
Store receipts aren’t the only place people come in contact with BPA. Canned foods often contain significant amounts of the chemical — the lining in a soup can can deliver 1,000 percent more BPA than fresh soup.
Plastics beverage bottles are another common source of exposure, especially if the bottle has been exposed to heat, light, or acids (such as soda).
Plastic food containers, especially if they have been heated, are another common source. Plastic coffee lids, straws, and any other plastics that come in contact with foods deliver BPA as well.
BPA on store receipts
Store receipts aren’t the only source of BPA that can be absorbed through the skin. Other sources of thermal paper that contains high amounts of BPA include fast food receipts, ATM receipts, airline tickets, gas station receipts, lottery tickets, fax paper (if anyone still uses that), etc.
Although this latest study had subjects handle the receipts for five minutes, previous studies have shown handling a receipt for just five seconds transfers BPA through your skin and into your bloodstream. Your skin absorbs ten times as much if your fingers are wet or greasy.
You can even absorb BPA from handling cash that has been stored with receipts.
Why BPA is toxic to the body
Studies have shown BPA to be problematic to human health in various ways. It has estrogen-like properties that skew hormone balance. Rodent studies have shown BPA causes reproductive defects, cancer, and breakdowns in metabolic and immune health.
BPA is especially toxic to a developing fetus, raising the risk of causing chromosomal errors, miscarriage, and genetic damage.
BPA raises the risk of triggering autoimmunity
Recent studies have also shown that BPA can both trigger and exacerbate autoimmune diseases due to its disruptive effect on the immune system. It has been linked to autoimmunity to nerve sheathes, the common target of attach in multiple sclerosis, and to Hashimoto’s thyroid autoimmune disease.
BPA-free is no guarantee
Unfortunately, products listed as “BPA-free” are not a green light either. Many non-BPA plastics also contain synthetic estrogens.
How to reduce your body burden of BPA
Reduce your exposure to BPA as much as possible by not handling receipts and avoiding plastic food and beverage containers. Additionally, help buffer the damage of BPA and other toxins by eating a whole foods diet and supplementing with nutritional compounds that support detoxification and cellular protection. Ask my office for more advice.
If you complain of mild to moderate pain a doctor will freely prescribe NSAIDs, or non-steroidal anti-inflammatory drugs. However, they are not benign as you think, especially if taken long term. NSAIDs are linked to numerous health complaints.
Common brands of NSAIDs include ibuprofen (Motrin, Advil) and naproxen (Aleve). Celecoxib (Celebrex), diclofenac (Cataflam, Voltaren) are prescription NSAIDs. Aspirin is also an NSAID, but it doesn’t pose the same heart attack and stroke risks.
NSAIDs have been linked to many health disorders:
- 40–60 percent increased risk of cardiovascular problems
- 25 percent increased risk of hearing loss
- 60 percent increased risk of heart failure
- Gastrointestinal problems such as pain, heartburn, nausea, vomiting, bleeding, ulcers, and leaky gut.
- Increased risk of asthma and eczema in children
NSAIDs increase heart attack and stroke risk
The link between NSAID use and heart attack is so well founded the FDA has issued a warning. The risk may begin within a few weeks of taking an NSAID and the longer you take NSAIDs, the higher your risk.
Functional medicine and NSAIDs — leaky gut
In functional medicine, we look at another sabotaging factor of NSAIDs — leaky gut.
Leaky gut means the lining of the small intestine has become so damaged that it becomes overly porous, allowing undigested food, bacteria, yeast, and other pathogens into the bloodstream from the gut. This triggers inflammation and pain throughout the body, exactly the sort of thing people use NSAIDs to relieve.
Functional medicine alternatives to NSAIDs
Nobody wants to be pain. It’s understandable to seek relief so you can feel and function better. However, many people are surprised to find their chronic pain diminishes substantially when they adopt functional medicine basics.
Following are a few ways functional medicine can relieve pain and eliminate the need for NSAIDs:
Eat an anti-inflammatory diet. This means removing foods that trigger inflammation, which for many people is gluten and dairy. Grains, legumes, eggs, sugar, and nightshades are other common culprits. After following the diet strictly for a period of time you can customize it so it’s more liberal but does not trigger pain.
Take plenty of nutrients that combat inflammation and pain. These include vitamin D (some people have a genetic variance that prevents sufficient vitamin D uptake), other fat-soluble vitamin (A, E, and K), nutrients to boost the primary antioxidant glutathione, and omega 3 fatty acids.
Look for natural remedies for inflammation and pain. There are many alternatives, such as liposomal turmeric and resveratrol. Ask my office for advice.
Balance blood sugar. Many people have blood sugar that is too high, too low, or a combination of both. Balancing blood sugar is critical to reduce inflammation and pain. These are just a few ways to use functional medicine to address the root causes of inflammation and pain so that you can stop taking NSAIDs. Ask my office for more advice.
Most people worry about high blood pressure, and with good reason as it portends numerous health risks. However, low blood pressure brings a different set of problems, such as reduced brain function and increased mortality risk. If the upper or lower number deviates by more than 10 from 120/80, it pays to be aware low blood pressure may be affecting your health.
Blood pressure pushes blood through about 100,000 miles of veins, arteries, and capillaries in the body, carrying oxygen, nutrients, immune cells, hormones, neurotransmitters, and other vital compounds.
High blood pressure strains blood vessels. However, low blood pressure means not enough blood is getting to capillaries and tissues, particularly in your hands, feet, and brain. This deprives those tissues of sufficient oxygen and nutrients. You may have chronic nail fungal infections and cold hands and feet if so.
Adrenal fatigue as a cause of low blood pressure
The most common cause of low blood pressure in a functional medicine model is poor adrenal function.
The adrenals are two walnut-sized glands that sit atop the kidneys. They produce stress hormones and help regulate blood pressure. Many people today suffer from adrenal fatigue due to chronic stress. Other causes of adrenal fatigue are poor diets, low blood sugar, chronic infections, gut problems, inflammation, and unmanaged autoimmunity — all stressors.
Adrenal fatigue symptoms include chronic tiredness, low blood sugar, losing function between meals, getting sick all the time, and low blood pressure.
Orthostatic hypotension when you stand up
Orthostatic hypotension is a common type of low blood pressure that causes lightheadedness when you go from sitting to standing. This happens because the blood pools in the legs upon standing, slowing blood flow back to the heart and thus the brain. You will be diagnosed with orthostatic hypotension when the top number of your blood pressure falls by 20 and the bottom number by 10 upon standing.
Although orthostatic hypotension is a red flag you need to address your low blood pressure, it becomes more dangerous when it makes you faint or fall. Orthostatic hypotension is commonly found in those with low blood pressure and low blood sugar but people with high blood pressure can have it too.
Functional medicine tips for low blood pressure
If you have signs and symptoms of low blood pressure and adrenal fatigue, consider an adrenal saliva test. This test measures levels of the adrenal hormone cortisol throughout the day. This gives you a more precise therapy target and follow-up testing will let you know if your protocols are on the right track.
Everyone knows a person with high blood pressure should avoid salt, but adding some good quality sea salt to your diet may help boost low blood pressure. In fact, you may be one of those people who craves salt.
A nutritional compound that can help raise low blood pressure is licorice root extract, or glycyrrhiza, which can extend the life of cortisol in the body and improve blood volume and electrolyte balance.
Of course, it’s important to address what is causing adrenal fatigue. Adrenal fatigue is always secondary to something else. One of the most common causes is eating a diet that causes low blood sugar. Eating a good breakfast, skipping sweets and sweet drinks, minimizing starchy foods, and eating regularly enough to sustain blood sugar are helpful strategies.
For more advice on supporting healthy adrenal function and blood pressure, contact my office.
If you use artificial sweeteners to avoid gaining weight, you’re not only wasting your time but also possibly causing future health problems, according to a new study.
The study found that not only do aspartame and sucralose not prevent weight gain, they also raise the risk of disease in people who use them regularly.
Some research even shows long term use of artificial sweeteners leads to weight gain.
Recent research shows about a quarter of children and more than 40 percent of adults in the United States consume artificial sweeteners daily.
Some people eat them purposefully in the mistaken belief that is better for their health. Many others, however, are unwittingly consuming them in everyday food products.
Artificial sweeteners hiding in many foods
Artificial sweeteners are hiding in many foods unbeknownst to most people. These products are not always clearly labeled and some are even labeled with misleading claims such as “natural ingredients.”
While we expect to find artificial sweeteners in foods labeled “light,” “reduced sugars,” “diet,” and “sugar-free,” they also show up in “smart” popcorn, granola bars, yogurt, and even a popular pediatric electrolyte drink.
Artificial sweeteners linked to obesity; disease
Studies also suggest long term use of artificial sweeteners leads to weight gain and chronic diseases such as diabetes, and heart disease.
Participants in a randomized trial who used artificial sweeteners as part of their weight loss program were shown to have a slight increase in their body mass index, a 14 percent higher chance of developing type 2 diabetes, and a 32 percent higher chance of developing heart disease.
Lobbyists for the artificial sweetener industry and researchers agree other variables need to be considered and more research needs to be done.
Why artificial sweeteners cause weight gain
One reason it’s believed these fake sweeteners lead to weight gain and obesity-related health risks is because they trigger sugar cravings that a person eventually gives into.
Another theory suggests that consuming foods with artificial sweeteners leads a person to feel “virtuous” and thus justified in overindulging later.
Animal studies show artificial sweeteners trick the brain into thinking you’ve eaten sugar, which can trigger inflammatory cascades and disease.
Artificial sweeteners also alter the gut microbiome in a way that promotes obesity and diabetes.
Functional medicine approach to sweeteners
In functional medicine, we see time and time again that people naturally lose their cravings for sugar and starchy carbs when they eat a whole foods diet that stabilizes blood sugar, lowers inflammation, and promotes brain health. You won’t feel drawn to regular use of artificial sweeteners when you have no cravings for sweets in the first place. Ask my office how we can help.
If you want to get fit and lose weight, you should exercise as hard as you can, for as long as you can, every day, right? Wrong! Research shows extreme exercise can cause chronic health problems and make you feel worse. (What constitutes over exercise depends on the individual and their fitness level.) Recovery time is as important as the exercise itself.
Over exercising can cause the following health issues:
- Increased inflammation
- Fatigued adrenals, the stress-handling glands
- More bad gut bacteria
- Leaky gut
- Depleted hormones
- Depressed immunity
- Increased risk of injury
- Bone loss
- Too much exercise raises inflammation
Many of the issues caused by over exercising stem from inflammation. Although appropriate exercise can be anti-inflammatory and very good for the brain, too much has the opposite effect.
The cellular damage from over exercising triggers a systemic inflammatory response that sets the stage for a host of other health problems.
Too much exercise stresses out your body
The damage and inflammation from over exercising is very stressful to the body. Excess stress underlies the burnout, depletion, and increasing weakness often seen with over exercising. Results can be fatigue, poor thyroid function, depressed immunity, and more.
Over exercising damages gut health
The gut and the bacteria it houses are increasingly being recognized as the seat of the immune system and foundational to our health.
Overdoing exercise has been found to damage the gut wall, causing “leaky gut.” This allows undigested foods, bacteria, yeast, and other pathogens into the bloodstream, where they then trigger inflammation throughout the body.
Overtraining also changes the composition of gut bacteria so there is too much bad bacteria.
How to know if you’re over training
How do you know if your exercise routine is making you unhealthy?
One of the most common symptoms is constant fatigue. Your workout routine should give you more energy, not less. Appropriate exercise boosts chemicals in the body that improve brain function, increase well being, and raise energy. If the opposite is happening to you, you’re overdoing it.
Other symptoms of over exercising include getting sick frequently, loss of muscle mass, gaining body fat, and difficulty recovering from injuries.
What to do if you’re over exercising
If you’re making yourself sick with exercise, the answer isn’t to stop exercising, but to go about your workouts differently. First of all, give yourself time to recover. This typically means exercising less frequently.
Also, it’s very important to get enough sleep. This is a critical time when your muscles repair and your metabolic system and brain recharge. Sufficient sleep is crucial if you want to stay active and healthy for the long haul.
When it comes to autoimmune disease and other chronic health conditions, taming inflammation is the name of the game. This can be difficult because the body creates vicious cycles where inflammation keeps feeding more inflammation. This makes halting the progression of autoimmune disease and chronic health issues difficult…but not impossible.
However, we now know about nutritional ingredients that can boost anti-inflammatory efforts. These ingredients act on two inflammatory immune messengers called “nitrous oxide” and “IL-17.”
IL-17 is a pro-inflammatory immune cell that damages body tissue, such as the thyroid gland in autoimmune Hashimoto’s, the joints in rheumatoid arthritis, or the nerve sheaths in multiple sclerosis. IL-17 isn’t completely bad—it’s necessary to fight infection. But when the immune system becomes hyper zealous, IL-17 goes out of control and attacks the body it’s designed to protect.
IL-17 destroys tissue by activating a “inducible nitric oxide,” one of three forms of nitric oxide, a gas, involved in various processes in the body. Two other two forms of nitric oxide are beneficial and actually fight inflammation: endothelial nitric oxide and neuronal nitric oxide.
However, inducible nitric oxide is pro-inflammatory and damages body tissue under the orders of IL-17.
Therefore, one way we can stop the vicious cycle of inflammation is to dampen IL-17 and inducible nitric oxide. Luckily, there are nutritional compounds that help the body do this.
But first — perhaps you’ve heard of arginine to boost nitric oxide. Although arginine boosts the anti-inflammatory endothelial and neuronal nitric oxides, it also boosts inducible nitric oxide. So if you are fighting chronic inflammation, taking arginine may work against you.
It’s safer instead to take nutritional compounds that studies show support endothelial nitric oxide. These include:
- Huperzine A
- Alpha GPC
- Xanthinol niacinate
These compounds work synergistically taken together in an emulsified liquid form. Not only does boosting endothelial nitric oxide tame inflammation, it also helps repair and regenerate body tissue, promote blood flow, dissolve plaques, and dilate blood vessels. Start with small doses to gauge effects and tolerance. These compounds also support neuronal nitric oxide and thus the health of your brain and nervous system.
Exercise is another excellent way to boost beneficial nitric oxides. In fact, take these endothelial nitric oxide boosting compounds before getting your heart rate to maximum capacity for a few minutes first thing in the morning. This will optimize anti-inflammatory effects and support brain health.
You don’t have to exercise long — just a few minutes of raising your heart rate as high as you can has profound anti-inflammatory and brain supporting effects. Just be sure not to over train as that produces more inflammation. Also, how you get your heart rate up depends on your fitness level and abilities, so keep it safe and doable.
Other tools to tame inflammation include therapeutic doses of vitamin D3, omega 3 fatty acids, absorbable forms of glutathione and therapeutic doses of emulsified resveratrol and curcumin. These compounds have been shown to dampen the the inflammatory vicious cycles associated with autoimmune and chronic disorders.
Of course, lifestyle and diet changes are vital too. This includes eliminating pro-inflammatory foods with the autoimmune diet and designing an inflammation-quenching lifestyle.
For help taming your chronic inflammation and autoimmune disorder, ask my office for advice.
Humans have been fasting for millennia, either for religious or spiritual reasons or simply due to lack of food. Today, a new form of fasting called intermittent fasting is increasingly popular among those seeking it’s anti-aging and health benefits.
Intermittent fasting, or IF, makes fasting an everyday part of life versus something you do once or twice a year. Many people use it successfully for weight loss and inflammation as well as to improve brain function and insulin sensitivity. The promise of increased longevity is another reason people choose to fast regularly.
Different forms of intermittent fasting
Intermittent fasting can be done in a number of ways:
- 5:2 diet — In this plan you eat normally five days per week, and either fast completely, or severely restrict calories (500-600 calories) the other two days.
- Alternate day fasting — This plan includes normal eating for 24 hours and zero, or very low calories (500-600) for the next 24-hour period, alternating every other day. These 24-hour periods typically begin at dinnertime so that in any one day you may miss one or two meals, but not all three.
- 16:8 or 14:10 — Also known as the “eating window plan,” this plan has you eat during an 8- or 10-hour window and fast the remaining 16 or 14 hours of each 24-hour period. For example, you stop eating at 7 p.m and do not eat again until 14 hours later at 9 a.m. the next morning.
Intermittent fasting for weight loss
Restricting caloric intake can lead to weight loss, but intermittent fasting seems to help with weight loss in more ways than that. For one thing, studies show intermittent fasters have better insulin sensitivity and glucose regulation. Among other things, this makes a person crave less sugar and use glucose more efficiently for energy production instead of being stored as fat. Intermittent fasting also causes your body to burn more fat. Because it depletes glycogen, the storage form of glucose, your body switches over to burning stored fat for energy.
Intermittent fasting for brain function
Studies show intermittent fasting can benefit brain function and potentially even stave off Alzheimer's disease and depression. This is likely due to better glucose and insulin control (Alzheimer's disease is often called type 3 diabetes), as well as production of ketone bodies for fuel. Ketones provide a ready source of clean-burning fuel for the brain that leave behind fewer free radicals than glucose does. High-fat ketogenic diets have long been used to help prevent seizures.
Intermittent fasting has been shown in trials to reduce blood pressure, triglycerides, LDL cholesterol, and insulin-like growth factor, a hormone that is linked to cancer and diabetes. There is still much to learn about the benefits and pitfalls of intermittent fasting. Fortunately, it is an area of great scientific interest and research is happening at a rapid pace.
Intermittent fasting is not for everyone
Children and teens, pregnant women, people with eating disorders, as well as those with hypoglycemia should not fast. Also, diabetics taking insulin should only attempt this diet under supervision of a doctor.
Women often find less stringent forms of intermittent fasting are more suitable for them. For example, a woman might start by trying a 12:12 eating window plan and potentially lengthen her fasting time gradually, or not, as it suits her.
As always, it is important to understand that there is no one-size-fits-all remedy to any health concern. Contact my office to discuss if intermittent fasting might be right for you.