by Debra Arko Novotny | Jan 10, 2019 | Functional Medicine, Nutrition
It’s not new science it’s just not mentioned much yet. Vitamin D protects your brain function. This includes supporting new brain cell growth and removing amyloid.
Amyloid is a starch like protein that is deposited in the liver, kidneys, spleen or other tissues in certain diseases. It is known to lead to Alzheimer’s[1].
Alzheimer’s And Vitamin D
This is one of the biggest risk factors for so many because large numbers of people don’t get enough D through their diet and spend the needed time to activate D through sunlight exposure.
Wait. Are you saying I need to supplement Dr. Deb? Yes and no. First, find out your numbers. I don’t care for the standard ‘blood test,’ but it’s fine if you can’t do the higher quality test we provide at our office.
Most labs suggest that if your result is over 52 for Vitamin, you’re fine. You’re not. Low levels of D are associated with memory loss and increased risk for dementia. Brain health studies suggest a level around 70-80 improve memory and decrease your risk for dementia[1].
Vitamin D protects your brain function by working to help you avoid age-related brain disease.
To improve your memory and decrease the risk of brain degeneration a supplement dose of 5,000 to 8,000 IU daily should be enough to keep brain tissues functioning at peak capacity.[1]
Why is Vitamin D Important for Brain Health?
Researchers have found that certain cells receptors in our brain are there to connect with D. The function of this connection in animals with Alzheimer’s is that it helps to clear the brain of Amyloid – the toxic protein that builds up and can lead to dementia and other age-related brain disorders. Vitamin D protects your brain function by working to remove Amyloid proteins.
I believe if my mother would have taken it she would not have developed Dementia.
In these animal studies, D helped support neurogenesis or the formation of new healthy brain cells!
In other words, D the vitamin can help you stave off age-related brain disorders before they happen.
We already know that Vitamin D or D3 helps to protect us against neuro-inflammation through decades of research.[1] Recent studies continue to validate this. Vitamin D protects your brain function by building new tissue, clearing harmful proteins and protecting you against chronic inflammation inside your head.
Outside of the Research On D3 and Brain Health
I’m a simple person. An earthy practitioner though I know many people want research to back up claims and I’ve provided that here. Now let’s talk about why you need to be sure you are taking Vitamin D3 and that you get tested at least yearly for your micronutrients.
- Vitamin D deficiency is very common. It significantly affects brain health.
- Mild cognitive impairment and dementia are common forms of age-related cognitive decline that D can help slow or prevent.
- Both Alzheimer’s and Dementia along with aspects of healthy brain function are consistently associated with levels of vitamin D.
- Higher levels of Vitamin D are shown to be protective of brain damage.
- Lower levels also are associated with a significant increase in future cognitive dysfunction.
- Supplements and regular testing helps you maintain the best levels for reducing inflammation and Amyloid proteins in your brain.
Of course, I see patients who take 8,000 IU of D, and they are still deficient. Their supplement is usually an over-the-counter, or a store purchased brand. Higher quality plays a role in healthy brain outcomes too. Vitamin D protects your brain function by working to help your brain stay young so you can enjoy more years of active living.
Resources:
[1] Motrello M, Landel V, Lacassagne E. et. al. Vitamin D Improves Neurogenesis and Cognition in a Mouse Model Of Alzheimer’s Disease. Mol Neurobiol. 2018 Aug; 55
[1] Neuroepidemiology journal, 2011, Alzheimer’s, vitamin d and dementia.
[1] Endocrine Practice 2012 Nov-Dec.; 18. Mitchell DM.
[1] J. Neuroimmune Pharmacologically 2017 Jun; 12. Cavello R. and Epma. J 2017 Dec 8; Koduah P.
https://jamanetwork.com/journals/jamaneurology/article-abstract/1108038
Images: unsplash and Bigstock
by Debra Arko Novotny | Oct 9, 2018 | Health, Nutrition
Figuring out vitamins for clients is one of the hardest things I do. The whole “
what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.
Are you taking a bunch of junk?
What Fish Oil You Should Take?
I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money? There’s a lot of choices. Omega 3 and Omega 6 need to be in a 2:1 ratio for prime health.
Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.
There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).
Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements.
Comparing Omega 3 and Omega 6
Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.
The Question Of How Much Omega-3 To Eat
First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.
Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way. You want more Omega 3’s than 6.
Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.
Sources of Omega 3 Fats:
Cold water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, sardines.
Sources of Omega 6 fats:
Sunflower seeds, seed oils, corn, pumpkin seeds, sesame seeds, nuts, meat, dairy products.
If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.
There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats?
Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.
A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.
How Often Can You Eat Fish and It Be A Good Thing?
You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.
How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.
You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.
Omega 3 An Important Supplement
My choice is fish oil providing the natural
triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the
ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.
To me though the bottom line is keeping your ratio of Omega 3 and Omega 6 balanced.
Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. W
hat fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs. Yes you need Omega 6 too though in a proper ratio to Omega 3.
The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.
Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108
https://www.ncbi.nlm.nih.gov/pubmed/15205217
http://www.ncbi.nlm.nih.gov/pubmed/24844257
http://onlinelibrary.wiley.com/doi/10.1016/S0014-5793(04)00246-7/pdf
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock
by Debra Arko Novotny | Sep 21, 2018 | Functional Medicine, Nutrition
Let’s talk about pain. The kind that stops you right where you are because it’s a migraine. I had it. I hated it. It ruled my life. When I was a teen, it ruined dates. Later it made it impossible to be a good employee. Migraine relief can seem impossible but I have a solution
Constant Head Pain
The good news is I had to find something that stopped my constant head pain and that I controlled career-wise. I became an acupuncturist and Functional Medicine provider. Lucky me!
Really! Because my migraines went away. Not just mine but many of my patients. No, I’m not a miracle worker. I believe when you have a definite goal like enjoying life and getting rid of your head pain you really focus and manifest your desire.
Let The Universe Help Your Migraines
I just know that for me the Universe sent me beautiful patients to help and learn from. Each had a unique migraine pattern. Each got better. Most no longer have migraines like myself. I call it, The Migraine Cure.
No, it wasn’t acupuncture or herbs. It was many things. Remember the Universe? I’m not about to suggest to you ‘God’ did it.
Migraine Relief
I’m telling you that when you use something called Focused Intention along with natural medicine you get terrific results – that last. In the book, The Tools, the authors swear that their tools only work if you connect to what they call, Higher Forces.
Yep, that’s what I am telling you. It’s why people will come to me who’ve tried acupuncture for migraines and never got results. Some have done herbs, supplements, and exercise, changed their diets and the headaches persist.
Mine did too.
Headache Relief
In fact the first few months in practice I ‘absorbed’ every a migraine my patients I had. That was awful!
It trained me though that I was connected to something greater than myself and that while I have the ‘tools’ [acupuncture, functional medicine, herbs, therapies, etc.], it takes two. The patient and I working to connect through their pain. Sounds a little weird I know.
Let me make it simple. If you have migraines, you’ll need to get in tune with your body and the pain. My job is to tune in too. The Migraine Cure is unique to you and involves you understanding your body. This is easy, and we do it together. That’s what is the special sauce we do with painless acupuncture in my office
Photos from Big Stock or by Antonika Chanel on Unsplash
by Debra Arko Novotny | Aug 7, 2018 | Functional Medicine, Nutrition
Every time I test my magnesium level, I’m deficient even though I take a huge dose of these horse sized pill nightly. It’s not just me.
Do We Need A High Dose Magnesium?
Yesterday a patient – mark her the 3rd patient this month who test deficient in magnesium. The month isn’t even half over. Let me first say. I don’t buy into basic blood serum testing. That’s what your medical doctor likely does. When you go to Quest or Lab Corp, they’re testing only your blood. This doesn’t answer the question of how much is getting into your cells! High dose magnesium usually is necessary.
Always Buy Quality Supplements
For me and many others, our vitamins are swimming in our blood but not making it into the cell where our body can use them. So, we’re wasting our money, right?
Maybe or maybe not. It can be the way the supplement is made, and if you’re buying the local bulk store brand, then it’s how it’s made or the quality. This goes for many others found in health stores and online. Quality may be the difference. Even using High Dose Magnesium isn’t going to work with the bargain stuff.
Why Are Americans Deficient In Magnesium?
Magnesium deficiency is running rampant among Americans. Many experts estimate that 80% of Americans are magnesium deficient. And, a major contributing factor is the presence of excess calcium in the body mainly coming from the extreme ratio difference in common foods such as: fortified orange juice (27:1), cheese (26:1), yogurt (11:1), dairy (7:1) and the very commonly used antacids (300:1). Other common contributing factors include:
- Fluoride
- Processed foods
- Alcohol
- Coffee
- Sugar
- Stress
- Medications
Are You Taking Enough?
Magnesium is a vital component of the workings of over 300 enzymes in the human body. Yet many Americans are not getting adequate intakes of this crucial mineral in their daily nutrition. According to the National Institute of Health (NIH), “Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts.”1
What This Supplement Does For You
Ongoing research into the role of magnesium suggests it should be doctor recommended. Ample data shows it plays a significant role in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. If you eat a diet high in protein, calcium, or vitamin D, you need to increase magnesium. I supplement vitamin D in myself because I am so deficient and to counter this I have to be sure to take enough magnesium. Don’t take these two things at the same time either or you just waste your money as they negate one another.
Take your D vitamin with fatty foods and your magnesium at bedtime. I recommend about 500 mg at bed. There are 9 different types of Magnesium too so knowing which one is right for you can be like walking through the Valley Of Death without water. I have a few favorites I can help order for you.
Call the office for a free consult.
720-515-4602
Wishing you health and Wellness,
Accent On Health Wellness Center
Dr. Debra
Quote By Debra Arko Novotny Photos by pina messina, Tyler Nix Marcelo Leal on Unsplash
