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Tag Archive for: diabetes

Posts

Help stabilize blood sugar with healthy snacks like avocado toast.

6 Tips to Avoid Cravings, Stop Mood Swings and Boost Your Energy

April 11, 2024/in Nutrition/by Kaplan Center

If you need a mid-afternoon pick-me-up in the form of a sugary snack or coffee boost to get you through the rest of the day, that’s a good indicator that your blood sugar level is out of balance.

Stabilizing blood sugar is one of the easiest steps you can take to feel more energetic throughout the day, avoid unpredictable mood swings, and most importantly lower your risk of developing chronic medical conditions such as insulin resistance, pre-diabetes & type-2 diabetes.

Here are 6 simple tips to help curb your afternoon cravings and more importantly, stabilize your blood sugar:

1. Eat balanced meals that contain fat, protein, carbohydrates, vegetables, and fresh herbs. Eating regular meals throughout the day will help keep your blood sugar in check. When blood sugar is balanced -and your meal is satisfying, you are less likely to have cravings or need snacks.

2. Keep carbs to 15 grams per snack – maximum. Carbohydrate containing foods are not just grains, beans and legumes, but also include dairy, fruit, peas, potatoes, squash and sweet potato. Try these great snack combinations!

3. Always combine carbohydrates with a fat to help balance blood sugar. Fat slows the absorption of carbohydrates so try not to have any carbohydrate-containing foods without fat and protein.

4. Stay hydrated throughout the day with water and herbal, unsweetened teas. Tulsi, ginger turmeric, lemongrass, and lemon balm are all anti-inflammatory and great for the immune system.

5. Plan ahead. If you do feel the need to snack, prepare a few healthy options ahead of time using the tips above. Make individual servings to help keep portions in control and are easier to take on the road, if necessary.

6. Practice Mindful Snacking. Snack when hungry, traveling, trying to gain weight or low blood sugar vs snacking when bored or emotional. Making a list of other things that help you de-stress can shift the focus away from food.

It cannot be overstated, food is medicine. What you eat today is contributing to the shape of your future. If you would like to discuss strategies on how to improve your nutritional intake and overall health, please give us a call today at 703-532-5892; our nurses are ready to talk to you.

At the Kaplan Center, we use a functional medicine approach to treatment; our goal is to treat the “whole you” so that all areas of your health are improved.

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

Updated April, 2024.

hummus and veggies

Snack On This!

October 16, 2023/in Nutrition/by Kaplan Center

Smart snacking means keeping your carbohydrate and protein intake in balance. It will not only maintain your energy level throughout the day, but will also help stabilize mood and mental clarity. Need some ideas? Here are some of our favorite snack combinations!

TIP: Keep carbs to 15g per snack maximum.

Complete Protein & Carbohydrate Snacks

  • Hummus and celery, bell peppers, and/or carrots
  • Avocado “boat” with quinoa (just split the avocado in half and fill it with pre-cooked quinoa, season with any dressing or spices you like)
  • Apple, pear or banana with almond butter (or any nut butter)
  • Sunflower seeds and raisins
  • Plain organic yogurt with nuts and 2 teaspoons of pure maple syrup or honey
  • Baked potato or sweet potato wedges with organic chicken sausage
  • Dried fruit with nuts (make sure to only eat a small fist size portion or ¼ cup)
  • Smoothie with any fruit, greens (kale or spinach), hemp or almond milk and Great Lakes Collagen or Sunwarrior protein powder
  • Plantain Chips with guacamole and hard boiled egg
  • Rice crackers, or Mary’s Crackers, with hummus
  • Chia Pudding – see recipe below!

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

Recipe for Chia Seed Pudding

stablize_blood_sugar_with_a_healthy_diet

7 Benefits of Stable Blood Sugar

October 4, 2023/in Nutrition, Wellness/by Kaplan Center

Diabetes is a chronic medical condition characterized by high blood sugar levels as a result of your body’s inability to properly regulate insulin, the hormone responsible for controlling glucose levels. Diabetes is best managed with a proper diet, lifestyle changes, and in some cases, the use of medication such as insulin or oral hypoglycemic agents.

If you have Type 1 diabetes, your body does not produce insulin on its own. If you have Type 2 diabetes, your body doesn’t produce enough insulin or the cells become resistant to insulin’s effects. In both cases, this dysregulation of insulin levels can lead to periods of high and sometimes low blood sugar levels. This can negatively impact the body so maintaining stable blood sugar levels is essential for your overall health and well-being.

Kaplan Center’s approach to managing diabetes addresses all of the root causes that are driving your condition. In contrast to conventional medicine, our functional medicine approach emphasizes prevention through lifestyle and dietary modifications and promotes overall health and wellness. Please give us a call today, we can help.

Here are seven benefits of having a stable blood sugar

1 – Enhanced energy levels

When your blood sugar level is stable, your body can efficiently convert glucose into energy. This means you will be provided with a steady and constant energy supply throughout the day and reduce the amount of fatigue or sluggishness that you experience.

2 – Better weight management

It is important that you maintain a stable and healthy body weight with diabetes and having a stable blood sugar level can help. When your blood sugar remains steady, you’re less likely to experience intense hunger or cravings that can lead to overeating or making unhealthy food choices.

3 – Increased focus and concentration

Blood sugar imbalances can affect cognitive function, leading to difficulties in concentration and focus. In fact, Alzheimer’s disease, dementia, and cognitive impairment are now being dubbed by researchers as Type 3 Diabetes due to the strong link between insulin resistance and cognitive decline/impairment. Interestingly, this could also help explain why dementia patients always crave sweet things.

Because the brain is the most energy-demanding organ and uses one-half of all sugar (energy) in the body, stable blood sugar will not only help promote better brain function and improve mental clarity but will also help lower your risk of developing Alzheimer’s disease and dementia.

For more information on insulin resistance, its relationship with cognitive function, and strategies on how to stabilize your blood sugar, you can read the following articles by Dr. Lisa Lilienfield, “Pre-diabetes: Are You at Risk?” and “Addressing the Fear of Cognitive Decline & How to Be Proactive.”

4 – A reduction in the number of diabetes-related complications

Consistently high blood sugar levels are associated with long-term damage to various organs including the eyes, kidneys, heart, and nerves. By maintaining a stable blood sugar, your risk of these complications is reduced. This is important because the complications can be serious; complications include macular degeneration of the eyes, reduced kidney function, or issues affecting your nerves.

5 – Improved mood and mental well-being

Fluctuating blood sugar levels can lead to mood swings, irritability, and even anxiety. One study found that greater glycemic variability may be associated with a lower quality of life and negative moods. So, by maintaining stable blood sugar, you promote better emotional balance and overall mental well-being.

6 – Improved cardiovascular health

High blood sugar levels can damage your blood vessels and increase your risk of cardiovascular diseases such as heart attacks and strokes. A stable blood sugar can help you maintain a healthier cardiovascular system which reduces your risk of many life-threatening cardiovascular issues and heart disease.

7 – Enhanced overall health

Stable blood sugar levels can positively impact various aspects of your health such as supporting your immune function. This boosts your body’s ability to fight off infections and illnesses more effectively. Additionally, stable blood sugar is known to contribute to better sleep quality, hormonal balance, and overall longevity.

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

https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246646/

treating peripheral neuropathy

Treating Peripheral Neuropathy

September 7, 2023/in Treatments/by Gary Kaplan, DO

The peripheral nervous system includes the nerves that lead from the brain and spinal cord throughout the body. There are several different types of peripheral nerves including motor nerves, which carry messages that make our muscles work; sensory nerves, which carry sensations from our skin, muscles, and organs including touch, temperature, vibration, and pain; and nerves that control autonomic function (involuntary) such as heart rate, breathing, blood pressure, and digestion. Peripheral neuropathy is a term used to describe damage to these peripheral nerves.

Symptoms of peripheral neuropathy depend on what types of peripheral nerves have been damaged but typically can include numbness, tingling, pain, and weakness, as well as digestive difficulties and bladder dysfunction. The peripheral nerves most commonly damaged are those that deal with sensation, therefore the most common symptom of people suffering from peripheral neuropathy is pain, which can unfortunately be quite severe.

Damage to the peripheral nerves can be caused by many conditions, including:

  • Infections such as shingles, Lyme disease, and HIV. Research is also suggesting that COVID-19 increases the risk of developing neuropathy both during and after the infection.
  • Autoimmune diseases such as Celiac disease, pernicious anemia
  • Alcohol abuse
  • Side effects from medications (chemotherapy, for example)
  • Metabolic disorders such as diabetes, hypothyroidism, and nutritional /vitamin deficiencies
  • Trauma
  • Hereditary disorders such as Charcot-Marie-Tooth (CMT) disease.

Treating Peripheral Neuropathy

Treatment is first and foremost aimed at addressing the underlying cause and finding the appropriate solution to resolve and/or manage it. Unfortunately, in approximately 30% of the cases, an underlying cause cannot be identified, and this is called idiopathic peripheral neuropathy.

The next goal of treatment is to alleviate pain and preserve function. In our Center, we typically start with acupuncture and herbal supplements that stimulate the body’s natural healing process. Both of these therapies have been very effective for a large number of our patients over the years. Physical therapy can also be helpful. Topical medications such as lidocaine patches or creams that we have compounded specially for our patients are our next line of therapy.

Next, we consider the use of antidepressant medications such as amitriptyline or nortriptyline, or anticonvulsant medications such as gabapentin or Lyrica, as both types of medications can be helpful in moderating pain by altering neurotransmission in the peripheral nervous system. All of these medications have potential side effects, and unfortunately, none of the therapies are 100% effective.

For those who are diabetic, management of blood sugar is crucial to control the progression of the neuropathy. There are several supplements such as magnesium and chromium picolinate that might be helpful as people who have diabetes are typically low in both. Also, there is a significantly higher risk of celiac disease and thyroid disease in people who have Type-1 diabetes. If you have not already been evaluated for these diseases, you need to be tested. A simple blood test can be done for both conditions.

Peripheral neuropathy can also put you at higher risk of injury from a fall and other types of accidents. Ask a family member or friend to help you organize your home in a way that minimizes clutter and keeps walking areas open.

Peripheral neuropathy can improve with time if the underlying condition is addressed, but unfortunately in some cases, the damage may become permanent. If you’re suffering from nerve pain don’t delay talking to your provider about your symptoms. A healthy lifestyle combined with a holistic treatment approach can improve the physical and emotional effects of peripheral neuropathy and help you re-engage in life.

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 in May 2015. It was reviewed and updated in September 2023.

spinach-anti-inflammatory-diet

11 Food Rules For The Ultimate Anti-Inflammatory Diet

February 10, 2023/in Inflammation, Nutrition/by Gary Kaplan, DO

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!

Questions? Give Us a Call!

703-532-4892 x2

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

 

woman talking to physician about prediabetes

Pre-diabetes: Are You at Risk?

November 3, 2022/in Conditions/by Lisa Lilienfield, MD

Approximately 37 million people in the United States have diabetes. Over the last decade, statistics show that the diabetes incidence rate (new cases diagnosed) has trended downward. In 2009, approximately nine out of 1,000 adults were diagnosed; in 2019 that rate declined to just under six. Statistics also show that there are more adults living with diabetes (diabetes prevalence) than a decade ago. This may be due to better detection and management of the condition.

These statistics are encouraging, but as the eighth leading cause of death in the United States, we must continue to be vigilant in identifying the risk factors.

Pre-diabetes is a condition where blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. It affects over 96 million adults in the U.S. – that’s 38% of the U.S. adult population! Caused by a condition known as insulin resistance, an abnormal response to glucose regulation, pre-diabetes increases your risk of developing type 2 diabetes, as well as other conditions such as heart disease and stroke.

While the incidence rate of pre-diabetes has remained relatively steady since 2005, there has been a significant increase in the percentage of adults aware that they had the condition. This is good news in that in many cases pre-diabetes CAN be prevented or even reversed, and knowing you have it is key. Dietary modifications and lifestyle changes are the most effective ways to return blood glucose levels to a normal range.

What are some of the contributing factors?

Sugar:

The average American consumes 152 pounds of sugar and 146 pounds of flour per year. Could this have a correlation with diabetes? Yes! Waistlines are increasing because the sugars and refined grains that we consume increase insulin levels causing belly fat (or visceral fat) to accumulate around the organs. Insulin resistance then causes the elevation of blood sugar which increases that person’s risk of developing other serious health conditions, such as heart disease, stroke, cancer, diabetic eye disease, neuropathy, and kidney disease.

There are several ways to diagnose obesity and determine if one has visceral fat accumulation. A person’s BMI, or body mass index, is one measurement to take into consideration. BMI is a measure of body fat based on height and weight, and while it does not consider lean muscle mass, the measurement is still useful, with a recommended BMI of 25 or less. Waist circumference is another important indicator. Men should aim to keep their waistline circumference under 40 inches, and women should aim for 35 inches or less, with a waist-to-hip ratio (waist circumference divided by hip circumference) of less than 0.8. This reading in particular can be helpful in detecting those we call “skinny fat” – these people look thin but have a potbelly. All of these measurements taken together are good indicators of insulin resistance. The ultimate testing however includes glucose tolerance testing (fasting blood sugar and insulin levels) and/or hemoglobin A1C, which is a blood test that provides information about a person’s average levels of blood glucose over the past 3 months.

Something else to keep in mind is that all calories are not the same. A soda which has approximately 45 grams of sugar and 150 calories, causes a spike in insulin, whereas an apple and handful of almonds with the same amount of calories, does not. A 2007 study reported in the American Journal of Clinical Nutrition, demonstrated that certain types of carbohydrates, such as wheat and potatoes, up-regulated the genes for diabetes and inflammation in the abdominal subcutaneous fat, as compared to other carbohydrates like rye and corn, even though the caloric value was the same.

Questions? Give Us a Call!

703-532-4892 x2

Sleep:

Sleep deprivation also increases insulin resistance. One study showed that adolescents who slept less than 8 hours per night had an increase in central fat and insulin resistance. Another study recently reported that for every 30 minutes of weekday sleep “debt” the risk of obesity and insulin resistance increased by 18% and 41 % respectively over a year.

Exercise:

Besides lowering the consumption of sugar and flour and improving sleep, what else can we do to improve glucose control? Research is strongly supporting all types of exercise like walking, running, biking, and swimming for the regulation of blood sugar. Weight-training in particular increases lean muscle mass and metabolism long-term and increases a specific type of muscle (white muscle) that has been shown to lower blood sugar.

Digestive health:

Newer studies show that there is a link between the microorganisms living in your digestive system, central obesity, visceral fat, and insulin resistance. Taking a prebiotic (dietary fiber that feeds the good bacteria) and consuming foods like kefir, yogurt, sauerkraut, and supplements with probiotics, may help reduce insulin resistance.

Here is a summary of some of my recommendations:

  1. Reduce sugars and processed foods, and lower or eliminate wheat products. Avoid at all costs high-fructose corn syrup which has a strong link to insulin resistance. Eat more of a plant-based diet, grass-fed meats, and fish that are high in Omega 3’s, like wild-caught salmon. Be aware if you have a food sensitivity to gluten or dairy as these are highly inflammatory and can add to visceral fat.
  2. Get an activity monitor and aim for 10,000 steps per day. This is a goal, but any amount of extra steps that you can take each day towards this goal can make a difference. Consider getting a personal trainer to help you with a weight-training program, or take a yoga class at least once to twice a week or practice at home.
  3. Create a comfortable sleep routine and climate, and make good sleep a priority. If sleep is poor, then ask your doctor for a sleep study to rule out sleep apnea.
  4. Take a daily probiotic and switch them around every few months. Consider a prebiotic as well, but know that a good plant-based diet feeds your good bacteria too.
  5. Take a few moments to practice deep breathing and meditation. Start a gratitude journal and write down something every day. This lowers stress hormones like cortisol, and thus lowers insulin resistance.
  6. Get your vitamin-D checked and supplement as needed. Take 2 grams of Omega 3’s per day if you don’t consume fish regularly. Other supplements that help reduce insulin resistance include chromium and alpha-lipoic acid and magnesium.

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

Inflammation as a predictor of heart disease.

Why Cholesterol Levels Are Not the Best Predictor of Heart Disease

February 4, 2021/in Inflammation, Treatments/by Gary Kaplan, DO

Individuals with higher-than-normal cholesterol levels are commonly prescribed statins in the hope of reducing their risk of heart disease or stroke. Yet, medical research indicates that statins actually have very limited usefulness in preventing heart disease unless the patient already has a personal history of the disease. This may be due, in part, to the fact that cholesterol is just one of a series of factors that put an individual at risk.

Furthermore, statin use over a prolonged period has been linked to an increased risk of Type II Diabetes. A  study published in spring 2015 in the Journal of General Internal Medicine, cited this connection among healthy adults at baseline.

In the study – Statins and New-Onset Diabetes Mellitus and Diabetic Complications: A Retrospective Cohort Study of US Healthy Adults – researchers looked at a pool of 25,970 adult patients defined for the purposes of the study as “healthy” (i.e., free of heart disease, diabetes, and other severe chronic diseases). From this pool, 3351 statin users and 3351 non-users were propensity score-matched based on 42 baseline characteristics. The results were striking: statin users were almost twice as likely to develop diabetes, more than twice as likely to develop diabetic complications, and slightly more likely to become overweight/obese than their counterparts.

Recent studies continue to confirm the link:

Statins and the potential for higher diabetes mellitus risk
Statin users have an elevated risk of dysglycemia and new-onset-diabetes

Inflammation as a predictor of heart disease

Inflammation is a much more reliable predictor of one’s risk of developing heart disease than cholesterol and is easily measured by looking at a patient’s C-reactive protein (CRP) levels. What’s also heartening (pun intended) is that inflammation can be reduced dramatically by making modest lifestyle changes.

Statins do have a place in treating heart disease, but before medical practitioners prescribe a statin whose side-effects can range from an increased risk of developing Type II Diabetes to muscle pain or weakness, headaches, sore throat, sinusitis, nausea, and liver problems, it makes sense to first look at alternative, natural, and inexpensive ways of lowering inflammation in the body.

Here are 5 steps that you can take immediately to reduce inflammation in your body (and reduce your risk of heart attack and stroke):

  1. If you smoke, stop. Smoking unquestionably raises the inflammatory factors in the body and dramatically increases your risk, not only for heart attack and stroke but also for cancers.
  2. Eliminate inflammatory foods and add Omega-3’s to your diet. An anti-inflammatory diet is one that eliminates fatty and fried foods (especially foods containing trans fats and saturated fats) and includes plenty of fruits, vegetables, and whole grains. Omega-3 fatty acids, found in a wide variety of fish, olive oil, and nuts, help reduce inflammation in the body and are also effective in treating arthritis, depression, ADD, and ADHD.
  3. Exercise regularly. Regular exercise (ideally 10,000 steps per day if it is possible) has been shown to reduce inflammation in the body and with it, the risk of developing a great number of diseases. If you have limited options right now as many of us do, think creatively. Exercise could be doing your own stairs throughout the day, yoga, bodyweight exercises, even your own living room dance party!
  4. Meditate daily. Meditation helps reduce inflammation by improving the regulation of the hypothalamic-pituitary-adrenal axis. This axis is responsible for regulating the blood pressure and heart rate, as well as the body’s production of cortisone, an anti-inflammatory hormone.
  5. Make every effort to improve your sleep. More than ever people are having difficulty falling asleep and staying asleep. A healthy & regular nightly sleep pattern allows your heart rate to slow down and your blood pressure to drop, reducing stress on the heart. Lack of sleep compromises the normal functioning of your immune system, and long-term sleep deprivation causes your body and brain to be in a chronic state of inflammation. This not only increases your risk of heart disease and stroke, but can also increase the risk of obesity, chronic pain, ADD, depression, and anxiety.

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

Young woman losing parts of head as symbol of decreased mind function.

Addressing the Fear of Cognitive Decline & How to Be Proactive

November 10, 2020/in Inflammation, Mental Health, Wellness/by Lisa Lilienfield, MD

Alzheimer’s disease, the most common form of dementia, is the sixth leading cause of death in the U.S. For most people, the subject of Alzheimer’s brings fear and trepidation. Why? Because the thought of deteriorating brain function and memory loss is frightening. Unfortunately, current medical treatments are inadequate, dealing only with its end result.

Alzheimer’s is characterized by the destruction of synapses in the neurons, the nerve cells in the brain, by amyloid plaques. In addition, “tangles” form in the cells leading to loss of brain function. This leads to progressive loss of memory and behavioral problems like aggression, hallucinations, and delusions, as well as deterioration of activities of daily living. This is heartbreaking for patients and their families. And, despite years of ongoing research, there are still many unanswered questions about what causes Alzheimer’s disease.

Let’s explore some of the known risks associated with dementia and learn how to lower those risks.

Type 3 Diabetes

You may not have heard the term “type 3 diabetes” as another name for Alzheimer’s Dementia. Type 2 diabetes and prediabetes, also called insulin resistance, are both strongly linked to the development of Alzheimer’s dementia. This could actually be good news because it means this is a preventable risk factor.

Why has the term Type 3 diabetes been coined?  Let’s start by discussing sugar, which in large quantities is a poison. The body is not designed to handle more than 15-20 grams per day, yet a soda has at least 40 grams and the average American consumes 82 grams per day.

Excess sugar causes an outpouring of insulin from the pancreas and over time causes the cells in the body – including the brain – to become resistant to insulin. This leads to chronically elevated blood sugar which causes Advanced Glycation End products or AGEs to be produced. These AGEs then attack the eyes, kidneys, peripheral nerves, and the brain!

Environmental factors

Heavy metals, such as lead in pollution and mercury in dental amalgams, and large fish, like tuna, swordfish, and shark increase the risk of dementia. In the 1800s the term “mad as a hatter” came about because hat makers were using a form of mercury to make fur hats and it destroyed brain cells.

Living or working in a water-damaged building leads to the growth of toxic mold, which poisons the nervous system.

Studies also show that living near major highways is a risk factor for Alzheimer’s.

Other causes of dementia include:

  • Recurrent traumatic brain injury (concussions)
  • Infections like Lyme disease and syphilis
  • Excess alcohol and drugs
  • Prolonged general anesthesia
  • Sleep apnea
  • There are several genes that predispose to Alzheimer’s such as the ApoE4. However, just because we have a gene does not mean it will be expressed. Every time we eat, exercise, sleep, meditate, communicate, create something, play, learn, and love, we are turning genes on and off.

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The good news is the brain can actually grow and change in a positive way, even as we get older.

Be proactive in reducing your risk of dementia with these strategies:

Lifestyle strategies can promote neurogenesis (new brain cells) and neuroplasticity (changes in the brain and its pathways). These strategies involve a substance called BDNF or brain-derived neurotrophic factor, which promotes brain cell growth and connectivity as demonstrated on MRI scans. In fact, the hippocampus, which is involved in emotional memory, gets larger the more BDNF is available. A large part of the lifestyle strategy involves modifying the diet to lower unhealthful carbs and increase healthful fats thus lowering the risk of diabetes.

  1. Reduce (non-vegetable) carbohydrate consumption.
    Sugars/artificial sweeteners and grains can cause inflammation of the lining of the digestive tract, or “leaky gut”. An inflamed gut causes an inflamed brain and reduces the size of the hippocampus. Functional testing looking at stool, urine, and breath can determine if your gut is leaky. Replace nutrients lost from a leaky gut or poor diets like B12, folate, B6, magnesium, and iron.
  2. Increase healthy fat consumption.
    Increase your omega-3 fat intake and reduce the consumption of damaging omega-6 fats (like processed vegetable oils) in order to balance your omega-3 to omega-6 ratio. Omega-3 from fish sources shows a lower risk of cognitive impairment.
  3. Add prebiotics & probiotics to your diet.
    Prebiotic fiber nurtures gut bacteria and the hippocampus. Probiotic supplementation, which enhances the healthy bacteria in the gut, decreases the inflammatory marker, C-reactive protein, increases the antioxidant  glutathione, and improves mental status as measured by the Mini Mental Status Exam
  4. Improve your sleep habits.
    Work on getting at least 7-8 hours of solid sleep. If sleep is poor, rule out sleep apnea. A 2020 study published in the journal Sleep confirms that people who have obstructive sleep apnea – or intermittent interruptions in breathing – in their middle ages are more likely to develop Alzheimer’s Disease. If you’re not sure if you have sleep apnea, but you find yourself exhausted during the day, take this short quiz as the first step towards diagnosis.
  5. Exercise!
    Physical activity produces biochemical changes, increasing BDNF, that strengthen and renew not only your body but also your brain – particularly the hippocampus, the area associated with memory and learning. This is especially important for carriers of the ApoE4 gene. A good exercise regimen includes aerobic and resistance training at least 3-4 times per week for 30-45 minutes.
  6. Try Niagen+ IV Therapy to boost NAD+ levels.
    Sirtuins, which are NAD+-dependent enzymes, have shown to benefit brain health by acting on amyloid plaques, repairing DNA, lowering inflammation, and promoting neuronal function, which in turn can prevent or delay the onset of mild cognitive decline. Click here to learn how Niagen+ IVs help boost NAD+ levels.
  7. Go Keto.
    The ketogenic diet. is linked to an increase in BNDF, which causes the hippocampus to get bigger (better memory). This involves cutting down on carbohydrates which reduces insulin resistance (diabetes) and increasing good fats like avocado, olive oil, MCT (medium-chain triglycerides found in coconut oil), and intermittent fasting 12-14 hours between dinner and breakfast so that the body breaks down fats and produces ketones. Note: The Ketogenic diet is not for everyone, ask your physician before starting any specialized diet.
  8. Eliminate toxins.
    Consider getting tested for heavy metal and toxic mold exposure and work with your doctor to eliminate them.
  9. Check your hormone levels.
    Balance hormones, such as thyroid, cortisol, sex hormones, and Vitamin D (which is actually a hormone).
  10. Find out whether you are insulin resistant.
    Get a HgA1C test and a fasting insulin test. Eliminating the risk of Type 2 diabetes (insulin resistance) can lower the risk of Alzheimer’s dementia (Type-3 Diabetes).
  11. Remember to take time to slow down, be mindful (meditation and yoga) spend time with loved ones, and take time to laugh and have fun. This is medicine for our minds.

Lisa Lilienfield, MD

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