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Sharpen Your Cognitive Health and Eliminate Brain Fog

Out of the Fog: Strategies to Prevent Brain Fog and Sharpen Cognitive Function

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It’s easy to take your mental health for granted until one day you realize that you haven’t been feeling as mentally sharp as you once were. Maybe you’re having more frequent slips in memory or you feel like you’re walking around with your head in a cloud. When these moments occur, you may be quick to dismiss them, but brain fog, in a sense, is the body’s way of indicating that the brain is not working the way it’s supposed to be. So, what is brain fog and why does it happen?

Brain fog is not an actual clinical condition, but rather a term for a subjective set of symptoms that people experience. Some may be affected by poor concentration or a decrease in intellectual productivity, while others may experience memory problems (difficulty with recalling words, details, etc.). Other symptoms can include feelings of confusion, depression, and headaches. People of any age and gender can experience any one or all of these symptoms at any given time.

These changes in cognitive function are not only mentally exhausting, but they can also have a very real effect on a person’s emotional wellbeing. Operating in a reduced state of mental acuity can knock down a person’s self-confidence, cause workplace productivity to suffer, and may even be a reason to withdraw from social outings. But it’s important to understand that brain fog is not a normal part of the aging process.

There are many factors that can initiate symptoms of brain fog; some that you may not think are related. Unlike dementia, which can be permanent, and in some cases, progressive, brain fog symptoms are likely to improve when contributing factors are addressed.

Questions? Give Us a Call!

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How to Get Rid of Brain Fog

Here are 6 common contributors with tips on what you can do to improve or even eliminate your symptoms altogether.

1. Poor nutrition.

The connection between the brain and the gut is also known as the “gut-brain axis.” It’s a bi-directional connection, which means that the gut and the brain essentially speak to each other. This means that when the integrity of one component is compromised, the other is directly affected. Therefore, poor nutritional choices will have a direct effect on brain function.

Highly processed meals and drinks that are loaded with simple sugars and other artificial ingredients can cause a disruption in the gut flora and lead to a condition called intestinal permeability, or leaky gut. When the gut lining is weakened unwanted substances are able to break through the protective filter between the intestines and our bloodstream. The are several issues that then become a problem. The first is that the body will start to make antibodies to foods, causing allergies to foods we would not have been sensitive to when the intestine was healthy. The other issue is that when the intestinal barrier is impaired, the barrier around the brain that helps protect our brains from immune substances floating in the blood now can enter the brain and incite an inflammatory reaction. This can show up as fatigue, sleep disturbances and alterations in mood, anxiety, and depression, and brain fog.

In addition, common food additives like aspartame, Monosodium Glutamate (MSG), and nitrates/nitrites promote widespread inflammation and oxidative stress by producing free radicals that cause damage to brain cells and DNA when they overwhelm antioxidant levels in the body.

Solution: We should never take our food choices for granted! There are things that can be done nutritionally to help clear brain fog, boost energy, and increase productivity. Start by cutting down on processed foods and eating whole, organic, and non-GMO foods whenever possible. Next, eat probiotic-rich foods to help balance your gut flora and get rid of harmful bacteria. Probiotic-rich foods include sauerkraut, kimchi, Kombucha (watch out for sugar content), and kefir. If you have trouble getting these foods onto your plate, another great way to get good bacteria into your diet is supplementing with a daily probiotic.

2. Biotoxicity and Neurotoxicity

Biotoxins and neurotoxins are environmental toxins that can poison our physical and mental health. As toxins penetrate the blood-brain barrier, they are free to circulate throughout the body – including the brain! Once there, the glial cells that work to defend the nerves and brain cells from damage are compromised and unable to do their job. Although the symptoms vary, a common complaint of someone diagnosed with some form of toxicity is brain fog.

Solution: Eliminating biotoxins and neurotoxins from your home is the first step in any detoxification process. This may mean professional removal of mold-infested areas, air purification, and a change to buying “green” products that do not contain harmful ingredients like pesticides and other toxic ingredients. You’ll also need to make changes to your diet to exclude food items that may contribute to leaky gut. A compromised gut lining will allow more toxic substances to circulate through your body instead of being eliminated. If you have symptoms of brain fog talk to your physician about whether getting tested for the presence of biotoxins or neurotoxins makes sense for you.

3. Sleep Disorders

In the United States, as many as one-third of adults do not get the quality of sleep the body requires. It’s during sleep when the body is able to repair itself by calming inflammation and maintaining hormone production. When these two processes – both important elements in brain health – are compromised it can negatively impact your memory, decision-making, the capacity to focus one’s attention, and the ability to complete complex creative activities, among other things.

Solution: There are a lot of things you can do to improve your sleep pattern. Breathing techniques, meditation, dietary adjustments, starting an exercise routine (or adjusting your current one), and establishing a bedtime routine are just a few examples. If you think you may have an actual sleep disorder, a first step in further evaluation is to answer the eight questions on the Epworth Sleepiness Scale. If your score is equal to, or higher, than 10, the results should be discussed with your doctor.

4. Celiac Disease

People with Celiac Disease (CD) are no strangers to brain fog. Just like poor nutritional choices can lead to leaky gut, so can an allergy or sensitivity to gluten. The difference is, with Celiac Disease your immune system mistakes gluten, a normally benign food ingredient for most, as a foreign and deadly invader. When it’s detected in the body, the immune system begins to attack and destroy the gut lining and causes leaky gut. Once the villi are damaged the body is unable to absorb the nutrients it needs to keep the brain and body healthy and allows harmful substances to enter. Brain fog is a common symptom of people who are ultimately diagnosed with Celiac Disease or gluten intolerance.

Solution: Patients who have been diagnosed with Celiac disease and/or gluten intolerance report a noticeable and significant improvement in cognitive impairment after eliminating gluten from their diet.

5. Estrogen

In women, the onset of menopause can trigger a myriad of symptoms including fatigue, weight gain, mood swings, hot flashes, joint pain, and brain fog. Research suggests that when it comes to changes in memory and other mild cognitive impairments that accompany menopause, the decline of estrogen levels may be partly to blame. We know that the brain is full of estrogen receptors that have neuroprotective and antioxidant benefits. The decline of estrogen during menopause compromises neuronal function and increases the risk of developing age-related neurodegenerative disorders.

Solution: Although there is no single solution that works for every woman, bioidentical hormone replacement therapy can relieve many of the unpleasant symptoms that most women experience during menopause, including brain fog. Talk to your doctor about a screening that will help identify hormonal imbalances so they can be effectively treated.

6. Side-Effects from Medication

Statistics show that over 20% of US adults report using 3 or more prescription drugs in the past 30 days and nearly 12% use 5 or more. Additionally, it’s not unusual that patients receive prescriptions from specialists in addition to their primary care physician, and supplement use is not always reported accurately. This leaves a lot of room for unwanted side effects, including brain fog.

Solution: Make sure to review your medications with your primary physician annually, and more often if necessary, particularly if you feel like you haven’t been yourself.

In sum, the good news about brain fog is that there are ways to help clear it up, boost your energy, and improve your productivity and memory. The key is keeping your brain well-fed, your body well-rested, and keeping your physician in the know about any changes in your mental acuity.

For individuals who would like to work directly with our providers, we offer comprehensive services that utilize the best alternative and conventional medicine solutions to keep your brain young, healthy, and vital. For more information or to make an appointment with one of our providers please call 703-532-4892.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

References:

Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology. 2015;28(2):203-209.

Jedrychowski, Et al. Cognitive function of 6-year old children exposed to mold-contaminated homes in early postnatal period. Prospective birth cohort study in Poland. Physiology & Behavior. Volume 104, Issue 5, 24 October 2011.

Lichtwark , Et al. Cognitive impairment in coeliac disease improves on a gluten‐free diet and correlates with histological and serological indices of disease severity. Alimentary Pharmacology & Therapeutics. Volume 40, Issue 2, July 2014.

Yelland GW, Gluten-induced cognitive impairment (“brain fog”) in coeliac disease. Journal of Gastroenterology and Hepatology. 2017 Mar; 32 Suppl 1:90-93. doi: 10.1111/jgh.13706.

Zárate S, Stevnsner T, Gredilla R. Role of Estrogen and Other Sex Hormones in Brain Aging. Neuroprotection and DNA Repair. Frontiers in Aging Neuroscience. 2017;9:430. Published 2017 Dec 22. doi:10

Stop Eating These Foods

Stop Eating These Foods And Clear Up Your Brain!

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Feeling unproductive? Fatigued? Having trouble concentrating? These are just some of the complaints associated with brain fog – or when your brain is not on top of its game.

Brain fog is characterized by cognitive impairments to memory, attention, executive function, and the speed of cognitive processing. It is not a medical condition itself, but rather symptomatic of an underlying condition that can range from poor nutrition or illness to undiagnosed food sensitivities or sleep deprivation.

If you haven’t already spoken to your physician about how you feel, make that priority number one in determining what may be causing your brain fog. In the meantime, there are things you can do right away to “clear up” your brain for optimal functioning. Environmental factors, particularly nutrition, can worsen or improve your symptoms.

Here are 5 types of foods and drinks that may be contributing to your brain fog – and why!

1. Processed foods with MSG

The food additive Monosodium Glutamate (MSG), used as a taste enhancer and flavoring agent, is hidden in almost all processed foods, ranging from bottled salad dressings, soups, and canned goods to many restaurant meals. People who tend to eat a lot of processed foods with MSG can experience physical symptoms that can last from a few hours to days, and the most common of these is brain fog. Here’s how it works:

  • Free glutamic acid is the active component in MSG and is converted to glutamate in the body.
  • Glutamate is a neurotransmitter, or simply a chemical messenger, that transmits signals between neurons in the brain. However, too much glutamate is toxic to the brain as it triggers an excitotoxic state which leads to cell death.
  • In addition, glutamate overload depletes glutathione and other powerful antioxidants that are needed to scavenge free radicals (toxic cellular waste) in the body.

Identifying foods with MSG can be tricky, however, because it goes by many names. For more information on how MSG can be identified on food labels, visit www.TruthInLabeling.org.

How can you make a difference? Focus on eating a variety of whole and unprocessed foods, for one, and eating food products with as few ingredients as possible.

Questions? Give Us a Call!

703-532-4892 x2

2. Your “must-have” daily diet soft drink

Aspartame is one of the most widely used artificial sweeteners worldwide, and also one of the most controversial. The public health crisis of rising obesity drove us to embrace the idea of sweetness without the calories. But study upon study has shown that artificial sweeteners, such as aspartame, can do more harm than good.

When aspartame is ingested, it breaks down into 3 different compounds: aspartic acid, phenylalanine, and methanol. Phenylalanine and aspartic acid are amino acids (protein building blocks) that are beneficial to the human body when they occur naturally with other amino acids in foods. However, when consumed in isolated and large amounts, like it is in aspartame, they then are able to cross the blood-brain barrier, excite the brain cells and trigger their death. Even worse, methanol further breaks down to formaldehyde, which is neurotoxic and carcinogenic.

Common symptoms of aspartame toxicity are headaches, mental confusion, problems with balance, and numbness.

3. Processed meats – bacon, jerky & hot dogs

Sodium nitrite, sodium nitrate, and sodium/potassium benzoate are salts added to processed foods, particularly meats, to preserve freshness. The food industry relies on these additives as taste enhancers, and as a way to preserve bright colors that will catch the eye of the consumer.

Although the use of these additives is approved by the Food & Drug Administration in regulated amounts, processed meats that contain these chemicals have been classified as “Group 1 Carcinogen” by World Health Organization (WHO) experts. A large number of health complaints have been reported by consumers; among them skin issues, respiratory problems, headaches, dizziness, and brain fog.

The best way to avoid these additives, commonly found in bacon, jerky, hotdogs, pepperoni, and sausages, is to read the labels and choose to eat unprocessed foods whenever possible.

4. Alcohol

Various components in alcohols can cause sensitivity, and the severity of the allergic reactions depends on the person’s genetic profile; one major symptom being brain fog.

Here is a list of the ingredients in wine, beer, liquor, and spirits that may be worsening your brain fog.

  • Sulfite additives are used to sterilize barrels and tanks before fermentation takes place.
  • Histamines are suggested to play a major role in allergic-like reactions to wine.
  • Ethanol is found to play a role in inducing allergic reactions – especially in Asians and certain other populations – due to their lack of the enzyme that metabolizes ethanol.
  • Most beers contain gluten. People who are sensitive to gluten report an improvement in brain fog when gluten is cut out of their diets.

5. Cheese/Dairy

Milk and dairy products, such as cheese, yogurt, and whey protein (found in bodybuilding and energy drinks) are just one of the food categories that the FDA has also recognized as a major allergen, potentially causing allergic reactions in some people that can range from mild to severe, and in some cases can be fatal. Other foods considered major allergens are: gluten, soy, egg, shellfish (two kinds: crustacea and mollusk), tree nuts (such as walnuts, almonds, and cashews), peanuts (in the legume family), certain types of finned fish, and sesame. For people with sensitivities or allergies to these foods, the body sees the proteins as a threat and produces antibodies to chase them out.

If you experience symptoms of brain fog, headache, or digestive discomfort when you eat a specific type of food, you may have a sensitivity but not necessarily an allergy. With either situation it is best to avoid those foods altogether; and be careful when reading labels, as there may be hidden ingredients, especially milk and eggs.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

This article was originally written in July 2017. It was reviewed and updated in October 2024.

Additional References:

Abu-Taweel, G. M., A, Z. M., Ajarem, J. S., & Ahmad, M. (2014). Cognitive and biochemical effects of monosodium glutamate and aspartame, administered individually and in combination in male albino mice. Neurotoxicology And Teratology, 4260-67. doi:10.1016/j.ntt.2014.02.001

Ahluwalia, P., Tewari, K., & Choudhary, P. (1996). Studies on the effects of monosodium glutamate (MSG) on oxidative stress in erythrocytes of adult male mice. Toxicology Letters, 84(3), 161-165.

Foran, L., Blackburn, K., & Kulesza, R. J. (2017). Auditory hindbrain atrophy and anomalous calcium binding protein expression after neonatal exposure to monosodium glutamate. Neuroscience, 344406-417. doi:10.1016/j.neuroscience.2017.01.004

Onaolapo, O. J., Onaolapo, A. Y., Akanmu, M. A., & Gbola, O. (2016). Evidence of alterations in brain structure and antioxidant status following ‘low-dose’ monosodium glutamate ingestion. Pathophysiology: The Official Journal Of The International Society For Pathophysiology, 23(3), 147-156. doi:10.1016/j.pathophys.2016.05.001 

VALLY, H. and THOMPSON, P. (2003), Allergic and asthmatic reactions to alcoholic drinks. Addiction Biology, 8: 3–11. doi:10.1080/1355621031000069828

Whitehouse, C. R., Boullata, J., & McCauley, L. A. (2008). The potential toxicity of artificial sweeteners. AAOHN Journal: Official Journal Of The American Association Of Occupational Health Nurses, 56(6), 251-259.

Wild, C. P., & Gong, Y. Y. (2010). Mycotoxins and human disease: a largely ignored global health issue. Carcinogenesis, 31(1), 71-82. doi:10.1093/carcin/bgp264

http://www.mpwhi.com/main.htm

https://www.foodallergy.org/allergens

http://acaai.org/allergies/types

 

 

Toxicity disorders can affect mood and overall health.

Living with Chronic Pain and Illness? You May Be Suffering from a Toxicity Disorder

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Anyone can be at risk of being exposed to and affected by harmful toxins. Exposure can occur in your own home, at work, or while traveling. The good news is that for most people the liver is able to break down these toxins so they can pass through the intestines and be excreted from the body. However, approximately 20 percent of the general population lacks the enzymes needed to break down toxins for elimination, leaving this group particularly vulnerable. Instead of being excreted, harmful toxins can be reabsorbed through the lining of the intestines back into the body. The body then sequesters them wherever it can, damaging the muscle tissue, nerves, and nervous tissues in those “holding areas.”

You can be exposed to toxins in the following ways:

  • By ingesting contaminated food, beverages, and water.
  • By inhaling aerosolized particles in the air.
  • Through direct contact with mucus from eyes, nose, mouth, etc…
  • Through direct contact with the skin

If you think you have been exposed to toxins that are affecting your health, call and speak with a nurse today: 703-532-4892, ext. 2.

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Not all toxins are the same

Biotoxins

Biotoxins are toxic substances from biological sources, like plants, bacteria, molds, and animals that alter the body’s normal biological systems that manage digestion, respiration, circulation, joint flexibility, etc. When this happens the resulting condition is called biotoxicity.

Neurotoxins

Neurotoxins affect the nervous system and disrupt the normal functioning of neurons, key cells that transmit and process signals in the brain and other parts of the nervous system. This is called neurotoxicity.

Neurotoxins can be of natural or manmade origin. For example, neurotoxins can be found in molds, heavy metals (lead, mercury), and insect bites, as well as in pesticides, food preservatives (aspartame), and substances used in chemotherapy, radiation treatments, and drug therapy, among other things.

Mycotoxins

Mycotoxins are a type of biotoxin and the byproducts of fungi (molds) that can have toxic effects on humans and animals. Aspergillus, Penicillium, Stachybotrys, and Fusarium are some of the more common fungi that produce the following toxic offspring: Aflatoxins, Gliotoxins, Ochratoxins, and Trichothecenes.

Mycotoxins are primarily found in:

  1. Structures: In water-damaged homes and buildings
  2. Food: Common contaminants of human food products, like wine, coffee beans, nuts, cereal grains (wheat, corn, barley, etc…) and animal feed. They can also enter the food chain through food products, such as milk, meat, and eggs, obtained from animals that are fed mycotoxin-contaminated feed.

Questions? Give Us a Call!

703-532-4892 x2

Health effects of mold toxicity

Mycotoxins and leaky gut

The job of the small intestine is to allow nutrients to pass through its lining so they can be absorbed into the bloodstream and circulated to all the major organs. But it also works as a filter to prevent foreign or toxic substances from entering the bloodstream. When there is damage to the lining and foreign substances are able to penetrate this is called leaky gut or intestinal permeability. Since we now know that 70-80% of our immune system is located in our gut it is not surprising that the effects of leaky gut can be serious.

Researchers investigated the presence of mycotoxins in the gastrointestinal tract and concluded that Candida Albicans, one of the pathogenic fungi residing in the intestines, harmless in small amounts, starts producing gliotoxins if its number outgrows the other beneficial bacterial species in the gut, causing a myriad of neurological and gastrointestinal symptoms. Exposure to Candida Albicans and other mycotoxins results in:

  • Disrupting intestinal integrity causing dysbiosis (imbalance in gut bacteria) or leaky gut
  • Disrupting the microbiome
  • Suppressing the local immune response in the intestines

Neurocognitive symptoms

In the brain, the glial cells (microglia and astrocytes) are part of an interactive network of cells that work to protect the nerves and brain from damage and ensure their proper development. Research shows that exposure to mycotoxins can suppress and impair their proper functioning, putting an individual’s cognitive development and/or function at risk.

A research study that measured IQ scores in 277 six-year-old children, who were exposed to indoor mold for more than 2 years, showed IQ deficits of approximately 10 points using a scale of intelligence, exemplifying the dangers of exposure on cognitive development in early childhood.

Other classic neurologic disorders that result from mycotoxin exposure include pain syndromes and depression, movement disorders, delirium, dementia, and balance and coordination disorders.

Mold toxicity is one of the major toxicity conditions we see at the Kaplan Center. Over the years we have gained a better understanding of the pathophysiology, or disease process, of environmental toxicity and have developed a successful treatment protocol. We have been delighted to see an extraordinary resolution of symptoms in about 50 percent of patients, and notable improvement in another 40 percent. Obviously, the protocol is not a cure-all, but it has helped a number of patients feel significantly better.

Toxcity disorders can cause headaches and many other pain symptoms.What Are Common Symptoms of Toxicity Disorders?

The following is a list of symptoms that may indicate the presence of biotoxins or neurotoxins in your body:

– Joint Pain – Muscle Pain – Chronic Headaches
– Fatigue – Digestive Problems – Decreased Ability to Focus
– Sleep Problems – Decreased Libido – Weight gain / Obesity
– Depression – Anxiety – Mood Swings
– Poor Memory – Irritability – Wheezing

Are the Symptoms of Biotoxicity & Neurotoxicity Similar to Those of Other Disease Conditions?

Yes. Because the symptoms of biotoxicity and neurotoxicity are similar to those of other diseases, toxicity disorders are often overlooked as the underlying cause of illness.

Can I Be Tested for Biotoxicity or Neurotoxicity?

If you are experiencing any of the symptoms listed above, and, especially if your condition has not responded to conventional medical treatment, the Kaplan Center recommends the following steps:

  1. (And most important!) Take the time to talk with your doctor about your history of exposure to environmental toxins.
  2. Take an On-line Visual Contrast Sensitivity Test (VCS). This non-invasive test is a sensitive indicator of your exposure to a variety of toxins. There are a number of online resources that offer this test for a small fee.
  3. Undergo genetic testing (HLA-testing) to determine if your body has the enzymes necessary to breakdown biotoxins.
  1. Undergo advanced testing. There are a variety of tests that can detect the presence of toxins (including mycotoxins, heavy metals, infectious sources, food additives, pesticides, and other toxic chemicals). Talk to your physician about which test(s) may be most appropriate for you, based on your history of exposure
  2. Test for leaky gut. When the protective filtering system within the intestines is compromised, it is known as Intestinal Permeability – or leaky gut. Toxins and other substances that would normally have been kept within the gastrointestinal (GI) tract and eliminated are now able to get into the bloodstream and circulate throughout the body.

Treating Biotoxicity and Neurotoxicity

There are a variety of treatments available to patients suffering from biotoxicity or neurotoxicity disorders. If the underlying cause of your pain or illness is biotoxicity or neurotoxicity, your treatment plan must include a detoxification regime, or your overall recovery is likely to be incomplete and slower than it needs to be. Your treatment plan should be individually tailored after consideration of your overall medical history, your current symptoms, your genetic makeup, your history of exposure to toxins, and your lifestyle. In essence, a detoxification regime is designed to “draw out” toxins from whichever tissue they have been stored and “bind” the toxins at the molecular level so they can finally be eliminated from the body; this is typically done with binders and anti-fungal medications.  We also prescribe dietary changes, such as Detox Food Plans, and nutritional supplements including Glutathione, Activated Charcoal, Omega-3 Fatty Acids, Chlorella, Vitamin D, Magnesium, and Probiotics. Before purchasing any over-the-counter nutritional supplements or herbal remedies, it is important to note that:

  1. The quality and efficacy of nutritional supplements can vary widely depending upon the manufacturer and the dosage consumed.
  2. Supplements can interact with other prescription medications, enhancing or undermining the effectiveness of your other medications or even creating new and unexpected problems.

The Kaplan Center medical team also offers integrative therapies, such as nutritional consultation, acupuncture, osteopathic manipulation, Chinese and American herbal remedies, and recommendations for saunas and exercises. These alternative modalities can provide patients with significant relief from their symptoms and from any side effects of the detoxification process.

What Can I Do Now to Protect Myself and My Loved Ones from Biotoxicity and Neurotoxicity?

The MOST important thing you can do to improve your health and wellbeing is to limit your environmental exposure to toxins by:

  1. Making sure there is no hidden mold in your home (watch this video featuring David Young MPH, an Indoor Health Specialist, for tips on how to keep a healthy environment);
  2. Avoiding high processed foods that contribute to leaky gut – a disruption in the lining of the small intestine that, when present, allows toxins and other unwanted substances to circulate throughout the body;
  3. Eating fresh, organic, and non-GMO whenever possible;
  4. Using green/clean products that do not contain pesticides and other toxic ingredients.

Where Can I Get Additional Information?

For more information about Biotoxicity and Neurotoxicity, we recommend the following sources:

Websites:

Books:

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

References

Hope, J. (2013). A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins. The Scientific World Journal, 2013.

Sobral, M. M. C., Faria, M. A., Cunha, S. C., & Ferreira, I. M. (2018). Toxicological interactions between mycotoxins from ubiquitous fungi: Impact on hepatic and intestinal human epithelial cells. Chemosphere, 202, 538-548.

Empting, L. D. (2009). Neurologic and neuropsychiatric syndrome features of mold and mycotoxin exposure. Toxicology and Industrial Health, 25(9-10), 577-581.

Jones, D.C., Miller, G.W. (2008). The effects of environmental neurotoxicants on the dopaminergic system: A possible role in drug addiction. Biochemical Pharmacology, Volume 76, Issue 5.

Kwon-Chung, K. J., & Sugui, J. A. (2009). What do we know about the role of gliotoxin in the pathobiology of Aspergillus fumigatus? Medical Mycology, 47(Supplement_1), S97-S103

Niide, O., Suzuki, Y., Yoshimaru, T., Inoue, T., Takayama, T., & Ra, C. (2006). Fungal metabolite gliotoxin blocks mast cell activation by a calcium-and superoxide-dependent mechanism: implications for immunosuppressive activities. Clinical Immunology, 118(1), 108-116.

Liew, W. P. P., & Mohd-Redzwan, S. (2018). Mycotoxin: its impact on gut health and microbiota. Frontiers in Cellular and Infection Microbiology, 8, 60.

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.

Reemst K, Noctor SC, Lucassen PJ, Hol EM. The Indispensable Roles of Microglia and Astrocytes during Brain Development. Front Hum Neurosci. 2016;10:566. Published 2016 Nov 8. doi:10.3389/fnhum.2016.00566

 

This article was originally published in December, 2018 and reviewed in March, 2024.

Can Dark Chocolate Help Fight COVID Infection?

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When it comes to chocolate there are so many reasons to switch to the dark side!

  • Dark chocolate is a “superfood” chock-full of antioxidants that fight dangerous free radicals in your body.
  • There are numerous studies that confirm dark chocolate’s cardiovascular benefits. It reduces blood pressure, increases the elasticity of the blood vessels, reduces inflammation, and reduces LDL (low-density lipoprotein) cholesterol.
  • Eating dark chocolate has also shown to be good for the brain by improving mood, memory, and cognitive function.
  • Dark chocolate has less sugar, cream and/or milk than regular milk or white chocolate.

One more reason to make the switch.

A 2020 study showed that dark chocolate is among certain foods that contain compounds helpful in preventing the replication of SARS-Cov-2, the virus responsible for COVID19.

The study out of North Carolina State University aimed to find out if there were chemical compounds in plants that could prevent the main protease (Mpro) in the SARS-CoV-2 virus from replicating.

Using computer simulations and lab studies the researchers confirmed that the compounds found in dark chocolate, green tea, and muscadine grapes successfully inhibited Mpro activity, in some cases by up to 50%!

Questions? Give Us a Call!

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So, how can you take advantage of these benefits without doing more harm than good? Here are some helpful tips.

  1. Not all dark chocolate is the same. Look for at least 70% cacao, the ingredient that is the source of the antioxidants. The higher the percentage of cacao, the better.
  2. Eat chocolate in moderation, not more than between 1.5 and 3.5 ounces per day. Although dark chocolate is good for you, the best diet is a balanced diet, so make sure you are also eating plenty of fiber-rich fruits and vegetables.
  3. Don’t eat chocolate at night; it provides a dose of caffeine that can interfere with proper sleep, which is essential to obtaining and maintaining good health.
  4. Make sure to buy brands with good safety records. A 2022 Consumer Reports Study found that many top brands contain high levels of heavy metals. To read more about the study, click here.

Medical Research Demonstrating the Benefits of Dark Chocolate.

* Effect of cocoa product on blood pressure

* Association between chocolate consumption and risk of coronary artery disease: a systematic review and meta-analysis

* Antioxidant Activity and Multi-Elemental Analysis of Dark Chocolate

* Cocoa Flavanols and the Aging Brain

* Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control

* Sub-Chronic Consumption of Dark Chocolate Enhances Cognitive Function and Releases Nerve Growth Factors: A Parallel-Group Randomized Trial

* Impact of Coffee and Cacao Purine Metabolites on Neuroplasticity and Neurodegenerative Disease

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Dr. Kaplan discusses the many health benefits of dark chocolate and offers a few other health-boosting suggestions

 

Living An Anti-Inflammatory Lifestyle

LISTEN NOW: Living an Anti-Inflammatory Lifestyle with Dr. Gary Kaplan

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Uncover the complexities of inflammation in this informative episode of Wild Health Podcast featuring Dr. Mike Stone and special guest Dr. Gary Kaplan, DO.

In this episode, “Living an Anti-Inflammatory Lifestyle”, you’ll learn about:

  • practical interventions aimed at combating inflammation.
  • effective lifestyle adjustments and avenues for testing.
  • the role of narcolepsy, sleep apnea, and the role of meditation in sleep quality – and how they are all linked to inflammation.
  • the connection between nutrition and inflammation and actionable steps to identify inflammation-inducing foods
  • how supplementation can address inflammation head-on.
  • the profound influence of inflammation on brain function.
  • inflammations impact on the mind.

We are here for you, and we want to help.

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Healthy omega 3 fats

Build a Healthier Brain With Fat!

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We don’t usually associate increasing the amount of fat in our diets as a way to improve health, but when it comes to a particular type of fat, that’s exactly what the doctor ordered!

Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs), a type of essential fat involved in several metabolic processes, and they are a crucial component of good health.

Research shows omega-3 fatty acids reduce inflammation and may reduce the risk of chronic diseases such as heart disease, cancer, and arthritis – conditions that often have a high inflammatory process at their root. But most impressive is the research that confirms Omega-3’s benefits on the brain.

There are 11 different types of omega-3s, but the most well-known for their beneficial properties are Alpha-linoleic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Dietary sources of ALA, DHA, and EPA

The modern American diet is typically low in Omega-3 and high in Omega-6 fatty acids, another form of polyunsaturated fatty acid found in some vegetable oils (like corn, soybean, and cottonseed oils), nuts and seeds. Too much Omega-6 causes inflammation; therefore, avoiding processed foods that contain them is important. Interestingly, too much Omega-3 can also be bad; it’s all about keeping the ratio of Omega-3 to Omega-6 in check.

A well-balanced diet with natural sources of ALA, DHA, and EPA is fundamental to maintaining a healthy ratio that prevents inflammation and promotes long-term health.

DHA and EPA are found in fatty, cold-water fish, such as salmon, trout, cod liver, herring, mackerel, and sardines, as well as shellfish such as shrimp, oysters, clams, and scallops. Fish is the best source of Omega-3s as DHA and EPA are more bioavailable, meaning it is easier for the body to absorb it over ALA. Whenever possible, purchase wild-caught fish and check out SeafoodWatch.org to see which fish are lowest in mercury and other environmental toxins.

ALA comes from plants and is the most largely consumed form of Omega-3 in the typical American diet. It serves as an energy source for our cells and a small percent is converted into DHA and EPA. Dietary sources of ALA include flax seeds and flax oil, walnuts and walnut oil, chia seeds, pumpkin seeds, hemp seeds, and hemp oil, mustard oil, most leafy green vegetables, and tofu.

Some research is being done on algal oil, as it contains both DHA and EPA making it more bioavailable than other plant sources of Omega-3s. For vegans and vegetarians, this may be a promising alternative to fish oils. Some supplement brands have already started creating vegetarian EPA/DHA supplements from algal oil for those who prefer not to take fish oils.

Supplementation

When diets don’t meet the mark, supplementation may be recommended, but should always be done under the supervision of a doctor and dietitian for these reasons:

1) A doctor and/or a dietitian-nutritionist can monitor the ratio of Omega 3:6. Certain health conditions may benefit from additional Omega-3; in this case, proper dosage should be determined by a doctor.

2) When a diet is already rich in Omega-3, supplementation may throw a proper Omega 3:6 ratio off-balance and unintentionally cause inflammation.

3) There are some supplements of omega-3 that are actually inflammatory. Many retail brands of Omega-3 or fish oils come from sources of fish that are fed an atypical diet of corn and soy, which alters the composition of fatty acids in the fish oil. This can cause inflammation. As supplements do not require FDA approval, a dietitian or doctor can recommend a trusted brand.

Effects of Omega-3 Fatty Acids on the Brain

– Neuropsychiatric conditions: Research shows that Omega-3 fatty acids can be effective in treating depressive conditions, such as Major Depressive Disorder and bipolar disorder.

– Post-stroke & post-concussion: A study published in the Journal of American College of Nutrition found that giving DHA post-concussion helps in the repair and recovery from injury.

A 2015 study published in the Journal of Neuroimmunology found evidence that supported the clinical use of Omega-3 in treating “stroke and other acute neurological diseases” due, in part, to its anti-inflammatory and anti-apoptotic (prevention of cell death) properties.

– Neuropathic pain: Neuropathic pain, or pain due to damage of the peripheral or central nervous system, can cause debilitating pain for those affected.

A 2018 study found that patients with neuralgic pain who were treated with omega-3 fatty acids in conjunction with conventional medicine, reported more improvement in pain intensity and quality of life than those who received conventional medicine alone.

In 2010, a review of case studies found that patients with neuropathic pain who were treated with high doses of Omega-3 fish oil had “clinically significant pain reduction” and improved function.

– Migraines: Diets high in Omega-3 fatty acids have been found to lessen the frequency and occurrence of migraine headaches.

– Neurodegenerative disease: DHA is extremely important for brain development and function. Studies show that when DHA levels are low, the brain is more susceptible to degeneration.

Omega-3 fatty acids help scavenge free radicals (atoms, molecules, or ions with unpaired electrons) that attach inappropriately to tissue and damage it.

A study published in The FASEB Journal found that “omega-3 polyunsaturated fatty acids, which are found in fish oil, could improve the function of the glymphatic system, which facilitate the clearance of waste from the brain, and promote the clearance of metabolites including amyloid-β peptides, a primary culprit in Alzheimer’s disease.”

Studies also show that DHA supplementation can improve cognitive performance.

How much is enough?

Eating a Mediterranean diet with plenty of fruits, vegetables, whole grains, nuts, lean meat, and cold-water fish will help a person consume more Omega-3’s on a regular basis. Current literature advises that at least 2, 3.5 oz. portions of oily fish should be eaten weekly, but does this amount support long-term health?

Determining the correct intake of Omega-3 fatty acids depends on an individual’s age, the overall state of physical and mental health, and whether there is a history of trauma that suggests heightened inflammation. To find out the amount that is best for your unique condition, make sure to consult with your health care provider or schedule an appointment at the Kaplan Center.

 

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

This article was originally published on December 2016. It was reviewed and updated in June 2023.

Additional research:

Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids.
Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: a randomized trial.
Association between serum long-chain omega-3 polyunsaturated fatty acids and cognitive performance in elderly men and women: The Kuopio Ischaemic Heart Disease Risk Factor Study
Omega-3 fatty acids and brain resistance to aging and stress: body of evidence and possible mechanisms.
Therapeutic use of omega-3 fatty acids in severe head trauma.

 

Brain Boosting Properties of Resveratrol

4 Brain Boosting Properties of Resveratrol

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What do pistachios, peanuts, blueberries, and grapes have in common? In addition to providing a tasty snack, they are all sources of resveratrol, a naturally occurring substance found in certain plants that offers a number of health benefits to the brain!

Resveratrol is a type of phytoalexin, a substance produced by plant tissues that promotes disease resistance. Medical researchers are still exploring the mechanisms by which it works but it has clearly proven its impact on reducing inflammation in the central nervous system (inflammation of this nature is a major contributor to chronic pain, depression, and neurodegenerative diseases).

Sources of resveratrol

A well-balanced diet that includes lots of fruits, vegetables, and nuts is a wonderful way to obtain Resveratrol. Other food sources include mulberries, raspberries, red wine, pomegranates, dark chocolate, and soy beans.

Bioavailability

Successful in vivo studies (involving animals or humans) are limited but show promise. One reason for their limited success is that Resveratrol has low bioavailability. Merriam-Webster defines bioavailability as “the degree and rate at which a substance is absorbed into a living system or is made available at the site of physiological activity.” In other words, before our bodies are able to reap its benefits, Resveratrol is rapidly absorbed and eliminated. Researchers continue to look for ways to enhance its bioavailability through dosage concentrations and combinations with other compounds. For example, just as piperine can improve the bioavailability of curcumin, it may also improve the bioavailability of resveratrol. A 2020 study published in The Egyptian Rheumatologist concluded that “piperine administration concurrently with resveratrol potentiated the anti-inflammatory efficacy of resveratrol in arthritic-induced rats which could be attributed to the bio-enhancing activity of piperine”. 

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Possible Clinical Applications of Resveratrol
  1. It has demonstrated neuroprotective qualities post-stroke, post-Traumatic Brain Injury (TBI), and/or post-spinal cord injury. A 2021 review published in Neurochemistry International, which looked at both in vivo and in vitro studies, confirmed that Resveratrol “can induce a neuroprotective state when administered acutely or prior to experimental injury to the CNS.”
  2. It can potentially lower a person’s risk of opioid dependency. A 2020 study published in World Academy of Sciences Journal found that “RES can potentiate the antinociceptive effects of morphine and reduces morphine tendency and reinstatement.” In other words, this study suggests that it’s possible that Resveratrol, when taken with morphine, can prevent the development of hyperalgesia (increased sensitization to pain) – a condition that often leads to opioid dependency. Furthermore, Resveratrol acts without compromising the morphine’s effectiveness.
  3. It can improve age-related mood and memory function. Resveratrol’s anti-aging and anti-inflammatory properties seem to protect cells in the hippocampal region of the brain from damage. This region of the brain converts short-term memory to long-term memory, and is part of the limbic system, which regulates emotion. A study published in Scientific Reports showed that middle aged, Resveratrol-treated rats had “improved learning, memory and mood function” in older age than their “vehicle” (a substance usually without therapeutic action) or control-treated counterparts.
  4. It reduces amyloid plaque formation. Amyloid plaques present as a sticky buildup that accumulates outside nerve cells or neurons, and they have been linked to Alzheimer’s disease. A 2022 study published in Free Radical Biology and Medicine, found “strong evidence for resveratrol’s neuroprotective and anti-plaque capabilities in viral-induced AD, which merits its further exploration as an AD preventive and therapeutic candidate.”

 

Supplementing with Resveratrol

Resveratrol supplements are available in pure form or combined with other compounds. Dosages are typically somewhere between 5mgs and 5gms, depending on the individual’s medical condition.

* If you are considering taking a supplement, make sure to talk with your physician about possible interactions with other medicines.

In sum, Resveratrol is a powerful anti-oxidant with a demonstrated potential to nurture and even heal the brain. With many delightful sources available in food, supplementing with Resveratrol can ensure that our bodies get even more of this wonderful gift from nature!

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Additional References:

Bioavailability (n.d.) Merriam-Webster.com. Retrieved from //www.merriam-webster.com/dictionary/bioavailability.

Meng T, Xiao D, Muhammed A, Deng J, Chen L, He J. Anti-Inflammatory Action and Mechanisms of Resveratrol. Molecules. 2021 Jan 5;26(1):229. doi: 10.3390/molecules26010229. PMID: 33466247; PMCID: PMC7796143.

Jardim FR, de Rossi FT, Nascimento MX, da Silva Barros RG, Borges PA, Prescilio IC, de Oliveira MR. Resveratrol and Brain Mitochondria: a Review. Mol Neurobiol. 2018 Mar;55(3):2085-2101. doi: 10.1007/s12035-017-0448-z. Epub 2017 Mar 10. PMID: 28283884.

Bailey HH, Johnson JJ, Lozar T, Scarlett CO, Wollmer BW, Kim K, Havinghurst T, Ahmad N. A randomized, double-blind, dose-ranging, pilot trial of piperine with resveratrol on the effects on serum levels of resveratrol. Eur J Cancer Prev. 2021 May 1;30(3):285-290. doi: 10.1097/CEJ.0000000000000621. PMID: 32868637; PMCID: PMC7910313.

Aerobic_exercise_health_benefits

Regular Aerobic Exercise Allows for Longer, Happier Lives

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These publications reinforce the benefits of aerobic exercise and provide even more motivation to get out and break a sweat.

Benefits of exercise on cognitive function.

A study published in Journal of Neurology, Neurosurgery and Psychiatry determined that adults who exercise as little as one time per month have improved cognitive function (thinking and memory) later in life. The study followed a cohort of 1417 participants over a period of 33 years who were asked to periodically categorize their physical activity level. At age 69, participants were assessed and those who were the most active showed the highest cognition later in life. However, the study clearly showed that any level of activity had cognitive benefits, even when physical activity was minimal or began later in life.

Benefits of exercise on mental health disorders.

A review published in the British Journal of Sports Medicine examined the existing evidence on the effect of physical activity on depression, anxiety and psychological distress in adults. Over one thousand trials were looked at and the results showed that physical activity is “highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations–including the general population, people with diagnosed mental health disorders and people with chronic disease.”

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A 2018 review and meta-analysis, published in the journal Depression & Anxiety, looked at the association between aerobic exercise and major depressive disorder (MDD). The results of 11 qualifying studies were examined and it was determined that aerobic exercise had a significant anti-depressant effect and can be considered an effective intervention for MDD and other mental health disorders.

Benefits of exercise on chronic illness.

Another study, published in JAMA Network Open, found that sedentary lifestyles are as harmful to one’s health as having a chronic illness. Over the span of 23 years 122,000 adult patients underwent periodic stress testing to determine the link between mortality and aerobic exercise. The study found that better cardiorespiratory fitness was directly associated with longer life spans and better overall health, with the inverse also being true.

Look, we all know about the benefits of exercising, but we don’t always stick with it. These studies highlight the importance of daily movement for living longer and happier lives. Start slowly and find something you like and most importantly stick with it, consistency is the key to reaping the long-term benefits and safeguarding your health.

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spinach-anti-inflammatory-diet

11 Food Rules For The Ultimate Anti-Inflammatory Diet

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If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

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4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases and conditions that have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

 

First published on October 30, 2015; updated February 10, 2023.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

 

turmeric-health-benefits

3 Reasons to Include Turmeric In Your Diet

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Native to southwest India, and known for its radiant golden color and unique taste, turmeric has been used as a culinary herb for thousands of years, and is found in abundance in many Indian dishes, especially curries. But it is its role as a healing herb that has caused scientists to take a closer look at this “miracle spice.”

The magic of turmeric resides in the roots, specifically in the chemical compound called curcumin. Curcumin is a polyphenol – a chemical compound found in plants with antioxidant properties, and myriad therapeutic attributes. A study in Advances in Experimental Medicines and Biology, went so far as to state that “Curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses.”

#1 – Defense against cognitive decline

A 2018 article in the Journal of Alzheimer’s Disease highlighted the protective effects of curcumin in the treatment for Alzheimer’s disease (AD). The review particularly looked at curcumin’s effect against amyloid beta (Aß), a peptide that plays a central role in the pathology of AD.

  • Curcumin may help the macrophages – critical cells of the immune system – clear plaque deposits of Aß. Unlike a healthy brain, patients with Alzheimer’s Disease show an accumulation of amyloid plaques between nerve cells (neurons).
  • Curcumin has demonstrated that it has neuro-protective effect against Aß induced cell death of cortical neurons.
  • Curcumin has shown to inhibit the accumulation of Aß and promote its reduction.

Furthermore, curcumin has anti-proliferative actions on microglia. Microglia are immune cells of the central nervous system that become active in response to any number of stressors on the body. However, if the microglia have been stimulated to react too often, they become hyper-reactive, which can trigger system-wide inflammation that can be difficult to stop.

#2 – Defense against cancer

A 2019 review of research on the role of curcumin in cancer therapy, confirmed that “curcumin exhibits anticancer ability by targeting different cell signaling pathways including growth factors, cytokines, transcription factors, and genes modulating cellular proliferation and apoptosis,” all of which are associated with the progression of cancer.

  • Curcumin’s antioxidant properties help prevent the increase of free radicals. Antioxidants scavenge free radical. When free radicals are left unchecked, it results in oxidative stress which damages cells and plays a big role in the early stages of cancer.
  • Curcumin has shown an ability to inhibit nuclear factor kß (NF-kß). NF-kß is a proinflammatory molecule associated with cancer progression and inflammation.

According to another systematic review in 2020, curcumin shows both preventative and therapeutic effects on various types of cancers when used as an adjunct therapy in cancer treatment.

  • Curcumin’s low toxicity allows for widespread use, with no harmful side effects.
  • Curcumin can help improve quality of life by its ability to reduce side effects of chemotherapy or radiotherapy.

#3 – Treatment of Osteoarthritis

Curcumin’s anti-inflammatory properties also make it a strong candidate for treating inflammatory diseases such as osteoarthritis. A 2017 study in the Journal of Exercise Rehabilitation found that supplementation with a bioavailable form of curcumin “appeared to be effective in reducing the pain and enhancing muscular and balancing function” in patients with knee osteoarthritis.

How should you add curcumin to your diet?

  • Supplementation: Curcumin is not a major component of American diets, so supplementation could be considered. Unfortunately, because curcumin is not easily absorbed in the bloodstream, its bioavailability is diminished. Bioavailability can be increased, however, by partnering the extract with another compound to enhance its absorption. Piperine, a compound found in black pepper, is one such example. At the Kaplan Center, the curcumin supplement* we prescribe is micronized in colloidal particles and as a result, has significantly higher plasma concentration over other leading brands. Remember, supplements are not regulated by the FDA, so make sure to purchase your supplement from a trusted source. You should also speak to your physician before you begin taking any supplement to rule out any possible interactions with other medications.
  • Eat more curry! Eating more curried dishes that are rich in turmeric spice as well as black pepper regularly can be a good source of curcumin.
  • Enjoy a cup of turmeric milk: End your day with a cup of delicious Golden Turmeric Milk (see video below!). Curcumin is fat-soluble, therefore combining it with milk will help to make the curcumin more readily absorbed into the body.

Studies on curcumin and its efficacy in humans is ongoing, but the research looks quite promising. With very few side effects, powerful anti-inflammatory, anti-cancer, and antioxidant properties, and a long history of medicinal use, curcumin can play an important role in maintaining the body’s normal inflammatory response, while also supporting healing and relieving pain.

*Theracurmin® HP is available to purchase from the Kaplan Medical Center Store.

 

 

 

Dr. Kaplan’s article first appeared on U.S. News and World Reports on July 24, 2015. Updated in Jan 2023.