Tag Archives: cognitive support

Drink Your Turmeric for Better Health: Bulletproof turmeric part 2

My bulletproof turmeric recipe has been very popular, partially because it is delicious and an excellent way to consume a more absorbable form of turmeric. I chose the ingredients for the recipe because I wanted to encourage people to consume whole turmeric instead of just the isolated “main” component, curcumin. The other constituents of turmeric have medicinal attributes of their own and can actually help increase the absorption of curcumin. If you do need that additional boost from the isolated curcumin, open up a capsule and add it to this blend.

Turmeric is such a tremendously useful medicinal herb and has been consumed as part of foods and teas for centuries. In additional to its inflammation modulating benefits, turmeric is high in antioxidants that might help prevent cancer and dementia. Among its gastrointestinal benefits, turmeric can help protect the liver and stimulate the gall bladder thereby improving digestion. It has also been shown to reduce the incidences of gastrointestinal infection. Finally, turmeric can improve cholesterol and reduce blood clotting making it a great cardiovascular ally.

By drinking your medicinal herbs as teas, you can sometimes get a better feel for what is working for your body. You can start craving something more or you may decide that you like it less. This can be a reflection of what is going to work well for your unique self. I have found that I love my bulletproof turmeric tea more with coconut oil instead of the MCT oil. MCTs (medium chain triglycerides) are isolated from coconut oil, but again the more whole version of coconut oil is agreeing more with my body. It could just be the delicious coconut taste, but I think that the greater complexity of the coconut oil might provide some other components that I need.

coconut-oil-224x300

A quick note on MCT oil and coconut oil: There is a lot of hype of how these might help with weight loss. There could really be something to this. A colleague of mine has been working on his own substantial weight loss goal and has made some huge strides by taking the MCT oil shortly before meals. He has noticed it reducing his appetite as the literature claims. So, here we have yet another wonderful use for coconut oil along with the brain boost some people notice from it.

Here is my original recipe for bulletproof turmeric tea:

1 cup water

1 tsp turmeric (optionally add one capsule of curcumin 95% extract)

¼ tsp garam masala

1 tsp maca (optional, but delicious)

1 Tbs grass fed butter

1 Tbs coconut oil or MCT oil

1 tsp honey

Simmer water with turmeric and garam masala for 10 minutes.

Strain through a fine mesh strainer.

Add remaining ingredients and whirl in blender or with immersion blender until foamy.

Before-and-After-Blending

Bulletproof Turmeric Before and After Blending

This week I am trying a different variation. I am making a turmeric paste that I can store for future use. Most turmeric pastes are turmeric and water, but mine is turmeric and coconut oil.

Bulletproof turmeric #2

4 tsp turmeric

1-2 tsp garam masala

½ cup coconut oil

Melt the coconut oil and mix in the spices. Cook on low for 10 minutes. Stain immediately and store for later use. (If you have time let the mixture cool before straining, then remelt and strain)

When ready to use, mix 2 Tbs of this mixture with:

1 cup boiling water

1 tsp honey

And optionally, 1 tsp maca and/or contents of 1 curcumin capsule

Whirl in blender or with immersion blender until foamy.

This paste can also be used to season many savory dishes like stir-fry and curries.

Bulletproof Turmeric: An Herbal Alternative to Bulletproof Coffee

Bulletproof coffee isn’t the only way to have a delicious brain-boosting beverage. You can boost your cognitive function with curcumin, the active ingredient in turmeric. Curcumin protects the brain from cognitive deterioration caused by stress. But I don’t know anyone who is dealing with stress! Especially not the law students who are popularizing the bulletproof coffee recipe in this area.

For my bulletproof turmeric, I have used coconut oil, butter, honey, and spices to optimize digest and the absorption of curcumin. Curcumin is notoriously difficult to absorb, but fats and spices, particularly the black pepper in the garam masala, greatly increase our absorption of curcumin into the blood stream.

Turmeric and Garam Masala

Bulletproof Turmeric

1 cup water

1 tsp turmeric powder or 1 Tablespoon fresh turmeric root, grated
(optionally add one capsule of turmeric extract that is 95% curcumin)

¼ tsp garam masala

1 tsp maca (optional, but delicious)

1 Tbs grass fed butter

1 Tbs coconut oil or MCT oil

1 tsp honey

Simmer water with turmeric, garam masala, coconut oil, and butter for 10 minutes.
Strain through a fine mesh strainer.
Add remaining ingredients and whirl in blender or with immersion blender until foamy.

Bulletproof turmeric

Bulletproof turmeric before and after blending

There are many possible variations to this recipe. Add coffee if you like that boost or cinnamon if you are working on blood sugar issues. Since this recipe doesn’t have caffeine, it can be drunk later in the day than bulletproof coffee.

This turmeric drink is also an excellent choice for people dealing with inflammation, pain, or elevated cholesterol. A recent study has confirmed that curcumin reduces knee pain associated with osteoarthritis. Curcumin is helping others achieve healthier cholesterol levels. In addition to having some nootropic benefits, turmeric might also help clear Alzheimer’s plaques from the brain.

The benefits of turmeric are numerous, and while you might not feel the same jolt you would from a cup of coffee, turmeric provides long-term protection to the mind and body on multiple levels.

P.S. For those of you who follow my blog, my bulletproof turmeric tea recipe originated from my healthy food experiment . Turmeric is the second food I chose. I wanted to try it in tea form and came up with this recipe. For a simpler tea recipe, try this one from Dr. Weil.

Build a Better Brain with the Mineral Lithium

No, I am not crazy (or no more so than the average person), but you might describe me as very excited by the potential brain benefits of lithium. While lithium is most famous for its use in large doses for bipolar disorders, lower doses can have an impressive array of benefits for mood and long-term brain health. Lithium is a mineral just like potassium or magnesium and can be taken in doses of 5-20 mg per day. With these lower doses, there is not the concern about toxic side effects as with the prescription doses.

I first became interested in lithium because of its ability to help prevent Alzheimer’s disease and possibly other types of dementia. Lithium appears to protect against Alzheimer’s in at least three ways. It may help protect the brain against aluminum, which could be implicated in the development of Alzheimer’s. Lithium also may protect the brain against damage from excitotoxins, compounds that in excess can induce nerve damage. Monosodium glutamate is one of the best-known excitotoxins. Studies have indicated that lithium may inhibit the build up of beta-amyloid and tau proteins, the main components of the plaques and tangles that form in the brain with Alzheimer’s disease.

Even if you are not particularly at risk for developing Alzheimer’s disease, lithium may improve brain function. Lithium plays important roles in communication between cells in the brain, which is the basis of how we think and feel. It is well known that the brain tends to shrink as we age, but one small study actually showed that this mineral increased brain grey matter. Lithium might also protect the brain from numerous damaging compounds by increasing bcl-2, a protein that may improve the survival of brain cells even possibly from damage cause by a stroke. Because of these benefits, one group of researchers recommended that anyone taking medication for mood or seizure also take lithium to help protect against toxic medication side effects.

Finally, lithium can improve moodiness and irritability. Lithium influences serotonin pathways, and numerous people have noted that it has helped them feel calmer and less angry without feeling sedated. For alcoholics, lithium has been shown to reduce alcohol cravings and improve mood. These benefits combined with the potential brain protecting attributes makes lithium a mineral that could benefit many people.

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Sleep Tight, Think Right: The link between insomnia and Alzheimer’s disease

I love to sleep and will sleep nine hours a night if I can. Maybe to justify this indulgence, I pay attention to research on the benefits of sleep and recent studies are showing that sleep deprivation likely contributes to Alzheimer’s disease and dementia. So maybe my eight to nine hours of sleep is more like a necessity than an indulgence.

It turns out that sleep is the brain’s cleaning cycle, according to these recent studies. We have long known that sleep helps us form new memories and that lack of sleep can decrease our ability to concentrate and learn new things. But these new studies have demonstrated that if we are chronically sleep deprived, our brains build up junk that it is correlated with dementia and some other age related memory issues. Evidently, part of the reason we sleep is so the brain can divert its energy to cleaning up the debris that results for our day of mental aerobics. In a study using mice, the sleep-deprived mice has impaired memory compared to the normal mice and their brains showed accumulation of proteins associated with Alzheimer’s disease. So if we don’t get enough sleep we are aging our brains faster and putting ourselves at risk for neurodegenerative conditions like Alzheimer’s disease. If you want to read more details on this new insight, check out this recent New York Times article.

With 80% Americans getting an insufficient amount of sleep, this increased risk for dementia has to potential to be to a serious health crisis. Some people are choosing to sleep less because they are trying to fit more into their busy lives. I have told hundreds of my patients that they need to set themselves an earlier bedtime so they can make sleep a bigger priority. I will even have them set an alarm to help them remember to start their before bed rituals so they will get to bed early enough.

Passionflower

Passionflower

Others want to get their health restoring sleep but are suffering from insomnia. For this group, there are many natural strategies that may help. Often I have patients start by taking some magnesium at bedtime. Magnesium deficiency can contribute to sleeplessness, anxiety, depression, irritability, and muscle cramps. If this isn’t enough, I might add a calming herb like passionflower or California poppy. Others might benefit from taking the amino acid tryptophan shortly before bed to help them make more melatonin, the sleep hormone. Finally, consider a bedtime snack to keep your blood sugar steady through the night and make sure you have a very dark bedroom.

There are many other health benefits to getting a good night’s sleep. If you need more reasons, read my blogs on the connection between insomnia and blood sugar and the link between stress and sleep deprivation.

Parkinson’s Prevention: The roles of antioxidants, iron, and pesticides

I remember telling my first patient with Parkinson’s disease that she needed to move because she lived in a subdivision that was built on an old landfill. Not only was she suffering, but she also reported that an unusual number of her neighbors had cancer or other very serious diseases that may be linked to toxins. It is thought that in Parkinson’s disease the destruction of brain cells occurs partially due to oxidative damage, which is increased by toxic chemicals. The subsequent reduced ability to produce dopamine in the brain leads to the motor deficits of Parkinson’s including resting tremors, rigidity, slow movements, and shuffling gait.

While there are natural treatments that can slow and/or improve the symptoms of Parkinson’s disease, we are much better off focusing on prevention. New studies are pointing to some easy steps to help reduce the chance of getting this neurodegenerative illness. The link between exposure to pesticides and the development of Parkinson’s disease was confirmed by a 2013 meta-analysis looking at over 100 studies. It showed that the risk of Parkinson’s was increased by contact with pesticides, herbicides, and solvents. Farming in general and living in rural areas were also considered to be risks. As a small scale organic farmer as well as a naturopathic doctor, these issues particularly strike home. I recommend an emphasis on organic foods in the diet to avoid traces of pesticide residue on the food and to cut down on the number of farm workers who have to handle pesticides and herbicides.

Another common thread in Parkinson’s disease is elevated iron in the brain. Iron can contribute to oxidative damage by catalyzing the conversion of hydrogen peroxide to dangerous hydroxyl free radicals. Pesticides and other neurotoxic substances have been shown to cause increased production of hydrogen peroxide. The resulting reactive oxygen species can damage the genes, cell membranes, and mitochondria thereby reducing the ability of brain cells to function.

These findings tie together much of what we know concerning the development of Parkinson’s disease: oxidative damage, iron overload in the brain, and pesticide exposure. It also points to useful preventative strategies. Cultures that consume vegan or quasi vegan diets have lower rates of Parkinson’s disease. While this could be due to lower intake of saturated fats or higher antioxidant consumption, I suggest that this link is partially because of lower iron intake. Part of the neuroprotective effect of coffee could be related to its ability to bind iron. This would also explain why the consumption of black tea, which reduces iron absorption, is inversely associated with Parkinson’s disease risk.

Finally, just as antioxidants are an indispensable part of the treatment of Parkinson’s disease, they can also be vital for its prevention since many of the implicated pesticides and other toxic compounds are oxidative stressors. Studies have shown that patients with Parkinson’s disease have reduced antioxidant capacity, demonstrated by lower glutathione levels. Glutathione is an important antioxidant that helps neutralize toxins and heavy metals. N-acetyl cysteine and alpha lipoic acid are excellent supplement choices to help build up glutathione levels. Turmeric is known for its neuroprotective effects, and its active constituent curcumin was shown to help restore glutathione levels in a study using mice. At the same time, I encourage appropriate intake of iron to minimize buildup over time with its subsequent contribution to oxidative stress.

Even though these interventions were particularly studied for Parkinson’s disease, these basic concepts hold true for prevention of other neurological issues. Toxin burdens and decreased antioxidant status are important considerations for prevention of other neurological conditions, including some dementias like Alzheimer’s disease.  Though genetics can play a role in susceptibility to particular conditions, we can choose dietary and lifestyle choices that reduce the likelihood of these manifestations. In addition, we can also work to create a healthier planet so that there are fewer toxic chemicals in all of our lives.

Pepper Smile

And check out my blog from last year on how happy bell peppers like this one can help prevent Parkinson’s disease.

Save American Ginseng: Save Yourself

A new show on the History channel, Appalachian Outlaws, highlights the politics of one of this region’s most valuable herbs, American ginseng. Many of us here in the Ozarks also have a personal attachment to this medicinal plant. A good friend of mine had the ginseng patch he had nurtured for over 20 years decimated by poachers looking to make quick cash by illegally harvesting his ginseng out of season. On top of trespassing and stealing, poachers like these are endangering future ginseng harvests. There is a ginseng season, legally mandated by the state, to ensure the ginseng plants have mature seeds that can be planted in place of the roots that are harvested. My husband’s great uncle, Lloyd Brisco, taught my husband how to ethically hunt ginseng or as he called it “sang.” Since we use the roots of ginseng, the plant is killed during harvest so either the smaller roots need to be replanted or the seeds placed in the hole left by pulling the roots. Ethical wildcrafters also don’t take every single plant. Ideally, you only harvest 1 out of every 20 plants.

Lloyd Brisco geared up to hunt "sang"

Lloyd Brisco geared up to hunt “sang”

American ginseng is in such demand because it is one of the true longevity herbs. American and Korean ginseng are both known to compensate for the impact of stress on the body. They do this by modulating our cortisol levels. Ginseng can reduce elevated cortisol, which is implicated in many chronic health conditions like heart disease, diabetes, cancer, and obesity. By reducing the impact of stress, American ginseng can improve digestion and immune function. American ginseng can also help symptoms related to insufficient cortisol due to prolonged stress like fatigue and some types of depression. I find that it gives me more stamina and helps me work long days in the office and on the farm.  American ginseng is also a nootropic herb that helps enhances cognitive function and memory.

American ginseng is so monetarily valuable because it has these amazing medicinal benefits but takes a long time to grow and grows best in the wild. A lot of our American ginseng is exported to China and wholesale prices are on the rise, but people looking to make quick cash off the high demand for ginseng are putting this native treasure at risk. Local herb enthusiast, Madison Woods, has published a short book on Sustainable Ginseng available online as a paperback or ebook that can help people who want to grow wild-simulated ginseng on their own property. She also offers ginseng habit consultations where she personally helps you find the right wooded areas to plant ginseng for future harvest or preservation purposes. So let’s do what we can to protect this local jewel so we can continue to benefit from it for generations.

American Ginseng

American Ginseng

Omega-3s for Mood

Fish oil has numerous well-documented benefits for our health. It is probably best known for its cardiovascular advantages of decreasing cholesterol and clotting. Here I am going to focus on its mood supporting qualities, because there have been a number of exciting recent studies. In one study following patients with major depression, the likelihood of also having anxiety was much higher in those with the lowest blood levels of EPA and DHA, the major omega-3 components of fish oil. A second study found that in women a higher intake of omega-3 fatty acids reduced the incidence of elevated depressive symptoms by 49%. This study also pointed out the ratio of omega-3 fatty acids to omega-6 fatty acids was important. This means you can support your mood by both taking fish oil and reducing intake of omega-6 fats like those found in meat and most oils including corn, soy, and vegetable oils.

Fish oil may even be able to reduce suicidal tendencies. It has long been noted in epidemiological studies that low omega-3 levels are correlated with increased rates of suicide. Researchers have also found higher levels of a marker called SAT1 in people with strong suicidal ideation. This marker and related ones were also associated with stress, mood disorders, anxiety, and hallucinations. In mice that were genetically altered to have abnormal expression of these biomarkers, treatment with omega-3 fatty acids brought their levels of the troublesome markers back to normal. All of this very promising research reinforces the use of fish oil as part of the plan to support mental health for even very serious mood disorders.

salmon

Essential Oils for Cold and Flu Season

It is that time of year again. The cool weather is hitting us and I have been seeing more people with colds and other contagious illnesses. One of my strategies to stay well when interacting with sick patients is to use antimicrobial essential oils like peppermint and eucalyptus. While many essential oils have antimicrobial benefits, I particularly choose these two for their additional decongestant nature.

Peppermint essential oil is a very versatile and inexpensive remedy to have around for cold season as well as other times of the year. Inhaling peppermint oil can help relieve sinus pressure because of its high concentrations of menthol, which helps open up congested nasal passages. Peppermint also has analgesic and anti-inflammatory benefits so it helps ease the discomfort that comes along with sinus issues. Peppermint also helps reduce coughing so you nearly always see menthol added to cough drops. Due to its cooling action, adding 10 drops of peppermint oil to a tepid bath can also be useful for fevers or sunburns. For all times of the year, peppermint oil can be a wonderful digestive soother. Add 2-3 drops to 1-2 teaspoons of a carrier oil like almond or coconut oil and massage some of that blend on the back or tummy to reduce indigestion or nausea. Peppermint oil also works well for headaches that are related to digestive or sinus issues. Finally, inhaling peppermint oil has been shown to increase alertness as well as memory and concentration.

Eucalyptus Leaves

Eucalyptus Leaves

A great essential oil to combine with peppermint during cold season is eucalyptus. Eucalyptus is a relative of tea tree and has nearly as potent antimicrobial action as its well-known cousin. It also helps reduce inflammation in the respiratory tract. It is a popular choice for sinus congestion and bronchitis because it helps to break up mucus. Eucalyptus oil can also be a very useful headache remedy. Combined with peppermint it can be used topically for numerous issues from joint pain to repelling mosquitoes. Always dilute them with water or oil before applying to the skin.

For colds, I add 5 drops of an essential oil to a boiling hot cup of water and inhale the steam for several minutes. In addition to easing respiratory symptoms, these oils can also help prevent upper respiratory tract infections. Inhale these essential oils when you have been around sick people or are travelling by plane to create your own essential oil vapor shield.

Catnip: This Nerve Soothing Herb Is Not Just for Cats

My cats love it, but there are many great reasons for people to choose this nerve-toning herb too. While catnip is stimulating to cats, it is relaxing to us. Because of these benefits, catnip can be a good option for restlessness, insomnia, and nervous headaches. It also helps relax tense muscles and ease muscle spasms. For this reason, some women use catnip for menstrual cramps. Like its close cousin lemonbalm, catnip has a pleasant lemony taste that can make it a great choice for a soothing tea. It is also a popular addition to make herbal blends taste better.

Catnip

 

Catnip is a great herb for children too because of the good taste and gentle effect on the body. It can be used for insomnia or excitability in children. It is good for upset stomachs and other digestive complaints. Catnip has some antiviral activities and can help break a fever. It also helps ease coughs. These actions make it a good herb for children during cold and flu season.

I find catnip very easy to grow as long as my cats don’t destroy it when it is small. I bring the fresh leaves inside for my cats, but also see them in the garden eating it and rolling around in it. Catnip is reputed to be a nerve tonic for cats, so their brains actually benefit from the “buzz” they get. I also love catnip for its scientific name: Nepeta cataria. If fact, I used to have a cat by this name. Her nickname was Nip.

Nepeta hunting goldfish

Nepeta hunting goldfish

Refresh and Fight Stress with Holy Basil Tea

People sometimes ask me if I could grow only one medicinal herb what would it be. My answer is Holy Basil, because it has so many useful medicinal actions and it is very easy to grow. Holy Basil is one of the many herbs that help us cope with stress, but it is easier to work with than many of the others in this category like ginseng because we use its leaves instead of the root. And it makes a pleasant tea. Some of you might have already tried the popular teas made from Holy Basil, where it is often sold under its other name Tulsi.

My Holy Basil, just from one plant

My Holy Basil, just from one plant

Holy Basil has been demonstrated to reduce the impact of stress on the body and brain. Stress can have a serious impact on our health and contribute to diabetes, high blood pressure, immune dysfunction, and memory issues. Holy Basil has been shown to counter act some of the negative changes that happen in the brain when we are exposure to prolonged stress. Holy Basil may reduce insulin resistance and thereby help lower elevated blood sugar. It can also help decrease elevated cholesterol. Holy Basil helps fight inflammation in the body and therefore pain, partially by being a COX-2 inhibitor. Holy Basil modulates immune system activity and can be a good choice for people who get frequent infections. I like to use it during cold and flu season because it has some antiviral properties too. Finally, Holy Basil is rich in antioxidants and can help protect us from cellular damage, even from radiation.

To make Holy Basil tea from the loose leaves, put 1-2 teaspoons in a cup of water that just came off a boil. Steep for 5-10 minutes, preferably with a lid over the tea. Strain (if you didn’t use a tea ball), sweeten if desired, and enjoy this awesome wellness boosting, stress-fighting tea. Or try it iced.

And if you want to grow your own Holy Basil plant next year, I got my seeds from High Mowing Seeds sold at Ozark Natural Foods and online. I may also be selling the plant starts next spring when I do the annual plant sale for our farm.