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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.

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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

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.

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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.

Minimizing Exposure to Pesticides on Produce

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Several of our favorite fruits and vegetables made an unwanted appearance on Environmental Working Group’s (EWG) Dirty Dozen™ list yet again this year. Strawberries, spinach, apples, kale, and nectarines top the list, but you’ll find many more summertime favorites and lunchbox staples on it as well. If you’ve been trying to eat a rainbow of colors to improve your nutrition these fruits and veggies should be a welcome addition but finding them on EWG’s Dirty Dozen™ may have some of you saying, “no thanks”.

EWG’s Dirty Dozen™ is a shopper’s guide that ranks pesticide contamination of some of the most popular fruits and vegetables sold in the United States. According to EWG’s website, “the guide is based on test results by the Department of Agriculture and the Food and Drug Administration of around 45,000 samples of produce.” Their analysis finds that approximately 70% of non-organic produce carry pesticide residue even after they have been prepared to eat (i.e., peeling, scrubbing, rinsing).

Much like a produce PSA, the intent behind EWG’s list is simple: to provide you, the consumer, an educational tool that empowers you to make the most informed decisions for your health. EWG recommends that consumers choose to buy the organic versions of the Dirty Dozen™ whenever possible to the conventionally grown counterparts with the goal of lowering exposure to pesticides – and we agree.

Pesticides are toxins that over time can accumulate and have a poisonous effect on our physical and mental health. As toxins penetrate the blood-brain barrier they are free to circulate throughout the body, including the brain and other organs. Health risks from an accumulation of toxins are wide-ranging but can lead to very serious health issues, including brain fog, cognitive decline, cardiovascular disease, hormone disruption, and some forms of cancer.

We understand that for a variety of reasons, especially now as food prices are rising, buying organic is not always possible, but there are ways to limit your exposure. When weighing options, a diet of plentiful fruits and vegetables outweigh the risk of pesticide exposure.

Tips to limit pesticide exposure in produce:

  1. Buy organic products that do not use harmful pesticides whenever possible. Local farmers’ markets and CSAs (Community Supported Agriculture) are also a great source of organic produce. To lower the cost of a CSA consider splitting the membership with a friend. When fresh produce is not necessary (i.e., for cooking) frozen organic produce is a great and more affordable alternative
  2. Refer to EWG’s Clean Fifteen™ for an alternative selection of fruits and vegetables with the lowest concentration of pesticides (even when they are grown conventionally).
  3. Before eating, wash your produce with this two-step method that uses natural solutions to properly remove pesticides as well as wax and harmful microbes.
  4. Grow your own! If you have the time and space, pick a few of your favorites and start a container garden or raised bed. Not only will you reap the benefits of harvesting your own organic produce, but you may find it helps with managing stress and overall mental health.

 

Looking for a new recipe? Download and browse some of our staff’s favorites in our Recipe eBook: https://kaplanclinic.com/resources/recipe-ebook/