At some point in your life, you’ve probably heard that some food or another is “brain food.” As more and more research investigates the link between the brain and diet, it seems as though that may be true. However, the best way to feed the brain may have more to do with what you don’t eat than what you do eat.

If you pay attention to dietary trends at all, you’ve probably heard of the Atkins diet, a low-carb plan that’s helped a lot of people lose weight. While I don’t typically endorse diet trends, following a low-carb lifestyle does seem to have a number of benefits. In particular, doing so could support your brain health.

Of course, when researchers investigate the link between a low-carb diet and the brain, they aren’t just examining people who picked up an Atkins diet cookbook from the Barnes & Noble clearance table. They’re examining the effects of a very particular form of a low-carb diet called a ketogenic diet. As you probably know, the three key macronutrients we get from our food are fat, protein, and carbohydrates. A ketogenic diet is high in fat (80–90%), provides enough protein to sustain growth, and is very low in carbohydrates.
But wait, you might say, doesn’t the body need carbohydrates for energy? It does. But if you deprive the body

of carbs, it has to make an alternative energy source from fatty acids, called ketones. And our brains seem to really like ketones. They help the brain synthesize neural lipids, they cross the blood-brain barrier easily, and they actually possess more inherent energy than glucose. In fact, the brain relies heavily on ketones as an energy source during our postnatal development.

The ketogenic diet was first developed in the 1920s. That’s when researchers realized that it would simulate the changes our bodies experience during times when food sources are limited. So they wanted to determine how we adapt. As it turns out, we can adapt quite well, and the researchers quickly learned that such a diet could actually be beneficial for the treatment of epilepsy, particularly in children.

The use of the ketogenic diet fell out of favor after epilepsy-controlling drugs were introduced in the 1930s (after all, it’s easier to swallow a pill than to follow a highly restrictive diet). But it’s begun to receive renewed attention in the past few decades, particularly as some forms of epilepsy have become drug-resistant. A number of studies have found that epileptic children who follow a ketogenic diet often experience significant benefits. These include the resolution of the epilepsy altogether – even if they don’t follow the diet for more than six months.

This success in treating epilepsy has piqued researchers’ interest in the ketogenic diet’s ability to provide neuroprotective effects in general. So we now have a number of promising studies on topics such as Alzheimer’s disease, Parkinson’s disease, and even stroke and traumatic brain injury. While following a ketogenic diet can be challenging, the benefits for some patients may turn out to be well worth the effort required.

One of the typical hallmarks of a ketogenic diet is the inclusion of medium-chain triglycerides (MCTs). One of the most common ways we consume MCTs is in the form of coconut oil. You’ve probably heard by now that coconut oil holds a lot of promise for helping boost the memories of people with Alzheimer’s disease. Interestingly, the improvement of memory in these patients is linked to increases in levels of β-hydroxybutyrate, which is produced when MCTs oxidize. A ketogenic diet typically increases β-hydroxybutyrate levels, so it stands to reason that such a diet also may be correlated with improved memory.

While some previous studies have linked high-fat diets, particularly those high in saturated fat, to Alzheimer’s disease, these studies did not focus on the combination of high fat intake with carbohydrate restriction, which could lead to significantly different outcomes. In fact, while high-fat diets increase amyloid beta plaques in mouse models, new mouse experiments employing a ketogenic diet have actually shown improvements in Alzheimer’s pathology. In particular, mice on this diet have much less soluble amyloid beta in their brains than mice that don’t. Other studies in mice suggest that the essential fatty acids a ketogenic diet provides could help with spatial recognition, provide protection from beta-amyloid toxicity, and even protect hippocampal neurons.

I’ve written before about how some researchers are beginning to call Alzheimer’s disease “type-3 diabetes.” This is due to the links they’re uncovering between the disease, blood sugar problems, and insulin resistance. Many of these blood-sugar issues stem from poor diets filled with sugar-laden foods and beverages and empty carbohydrates. So it stands to reason that the extremely low-carbohydrate ketogenic diet could help prevent or even reverse some of these issues.

Other lines of research are beginning to trace a connection between Alzheimer’s disease and epilepsy. So it’s not surprising that a diet that holds promise for one condition could also benefit the other. The diet also may benefit Alzheimer’s disease patients by reducing oxidative stress and inflammation in the brain. However, it’s too early to say that this diet is the answer for Alzheimer’s. In some mice studies, the animals have done poorly when their calories are restricted. And calorie restriction often is inevitable in a ketogenic diet because the guidelines are so strict.

Still, Alzheimer’s disease is not the only neurodegenerative condition that could benefit from the effects of a ketogenic diet. Parkinson’s disease involves degeneration of neurons that occurs in part because of mitochondrial defects. However, because ketones are an alternate source of energy, they may be able to help power the cells while bypassing these mitochondrial complexes altogether. In fact, in one very small study, five out of seven patients with Parkinson’s disease who consumed a ketogenic diet demonstrated improvement on a standard rating scale.

Interestingly, in contrast to Alzheimer’s studies, studies of rat models of Parkinson’s disease have actually found a calorie-restricted diet to be beneficial. In one study, calorie-restricted rats lost fewer dopamine neurons and had less severe motor deficits than rats that ate normally. Another study found that calorie-restricted rhesus monkeys were also better able to withstand a neurotoxin that imitates the features of Parkinson’s.

Plus, the β-hydroxybutyrate we discussed in relation to MCT oxidation also is potentially neuroprotective. So the frequent consumption of this particular fatty acid that’s a hallmark of a ketogenic diet could be causing some of these positive effects. It’s interesting to note that β-hydroxybutyrate doesn’t have any anticonvulsant effects. That means we don’t know why the ketogenic diet helps prevent seizures and benefits people with epilepsy. However, there are other beneficial mechanisms waiting to be discovered that could hold promise for a number of conditions.

The anticonvulsant effects of the diet are more important for people who have experienced brain trauma, as seizures are a common after-effect. This diet seems to help reduce the frequency of seizures and minimize the long-term consequences of such an injury. One study found that a ketogenic diet could improve both cognitive and motor functioning after a traumatic brain injury. Other studies in animal models found that consuming a ketogenic diet before the injury helped protect the brain and reduced tissue death following the trauma. Of course, while you don’t want to live your entire life eating this way in anticipation of a possible brain injury, these results are interesting and suggest that the diet could be useful after an injury does occur as well.

A stroke is a different type of brain injury, but like traumatic brain injury, it can lead to extensive dysfunction. Most of the research thus far has also focused on the preventative effects of the ketogenic diet in animals (rather than the restorative potential after a stroke), but the results have been promising, with animals who consume the diet experiencing less structural and function damage after a stroke than those who do not. Some of the researchers believe that the diet induces biochemical changes in energy metabolism that help protect the brain against injury, but further research is needed to confirm this, particularly as it relates to helping the brain maintain or even regain function after an injury.

Clearly, the ketogenic diet may offer benefits to a number of people. And research is ongoing to determine how long the diet needs to be maintained to garner benefits. Fortunately, it actually may not be that long, as indicated by studies of epileptic children. They experienced a significant reduction in symptoms after just a few months. However, results can vary significantly depending on your age and condition. The children may have had better or faster results because their brains were better able to adapt quickly to the new conditions.

If you’re interested in trying a ketogenic diet, you should discuss it with your doctor. Your doctor may want you to work with a nutritionist or dietitian to ensure your body is getting the macronutrients it needs for survival. You also want to be sure the diet is likely to benefit you in a particular way, as it can have some drawbacks and can be hard to follow. You’ll want to determine some markers to look for to see if it’s helping, particularly if you’re following the diet to help protect your cognitive health. Your doctor likely can give you some simple memory and cognition tests to help you with this evaluation process.

If you do decide to try a ketogenic diet, here are some basic guidelines to follow:

First, cut out all sweeteners (natural ones included), starchy carbohydrates, and grains. You can have some low-glycemic fruit, but limit it, as fruit contains sugar. Berries are your best bet – they’re low in sugar and high in antioxidants.

Next, eat only the minimum amount of protein your body needs. You may need a nutritionist’s help in figuring out this number. Once you do, don’t exceed it. And try to get your protein from nutrient-dense sources. Grass-fed meats and wild-caught fish are fine, but steer clear of dairy sources, as they contain natural milk sugars. They can also be inflammatory, and inflammation is one of the things you’re trying to limit through this diet. You also can fight inflammation and supplement your antioxidant intake with vegetables. Just make sure they’re non-starchy. That means foods like greens, broccoli, and peppers are in. But foods like potatoes, squash, carrots, and corn are out. Like fruit, starchy vegetables are high in carbs, so you need to avoid them as you begin the diet.

The key macronutrient for the ketogenic diet is fat. This is where you’ll get enough calories to keep you satiated and give you energy. However, you need to make sure you get your fat from healthy sources. Animal fats are okay, but you need to stay away from any man-made hydrogenated fats, as well as vegetable oils that are high in omega-6 fatty acids, as these can increase insulin resistance. Vegetable oils to avoid include corn, sunflower, safflower, soy, and canola. Instead, stick with olive oil, coconut oil, any other MCT oil, butter, and ghee (butter with milk solids removed, which is a good alternative if you have issues with dairy).

I’m excited to see what future research will find about the ketogenic diet and its power to protect our brains. While the diet isn’t for everyone, I do think its benefits provide an important reminder that a high-carbohydrate diet can be exhausting and damaging to our bodies, particularly our brains. Even if you choose not to follow a full ketogenic diet, look at unnecessary sources of carbohydrates in your diet and cut back on them. There’s certainly a place for fruits, whole grains, and starchy vegetables in a balanced diet, but many of us overeat these foods while adding processed grains, sugary beverages, and other empty-calorie processed foods. We can do a lot for our cognitive health simply by taking the first step of cutting back in these areas.

Why Gallstones May Increase Your Risk for Having a Heart Attack

If you’ve ever had gallstones or any gallbladder condition, you may think it won’t affect the rest of your body. But new research suggests having gallstone disease could substantially increase your risk for coronary heart disease.

This research project involved a meta-analysis of 842,553 participants across seven studies. A total of 51,123 of the participants had coronary heart disease. The researchers found that if the participants had a history of gallstone disease, their risk of coronary heart disease went up by 23%. That’s a significant increase.

We can attribute some of this risk to shared risk factors for gallstone and cardiovascular disease. Factors such as diabetes, obesity, high cholesterol, high blood pressure, and unhealthy eating habits are common in both illnesses. However, the researchers found that even in the absence of these risk factors, participants who experienced gallstone disease still had a heightened risk of developing coronary heart disease. Researchers had previously found that bile acid secretion affects cardiovascular risk factors. And gallstones may impact this process. Or an imbalance in the gut microbiota may contribute to both conditions. Many patients with gallstones have an overabundance of certain types of bacteria that have also been linked to cardiovascular disease.

If you have a history of gallstone disease, you should be aware that you also have an increased risk for cardiovascular disease. Fortunately, there are steps you can take to reduce your risk of both issues. Start with your diet by eating lots of dark green vegetables. They’re full of both antioxidants and fiber to mop up free radicals and feed your friendly gut bacteria. Dandelion leaf can be particularly beneficial. I like to sauté it with garlic and onions to cut the bitterness and add extra antioxidants. Dandelion leaf helps your liver excrete bile more effectively and can stimulate your gallbladder if it’s not working efficiently.

If you’re prone to gallbladder attacks, try seasoning your food with rosemary regularly. It can help calm attacks while fighting the inflammation that can contribute to cardiovascular disease. You can even get the benefits of rosemary in tea form by steeping a sprig in hot water for at least five minutes.

Speaking of tea, rosemary tea isn’t the only kind that can help. Milk thistle tea and dandelion root tea are beneficial as well. Milk thistle tea helps your liver detox, relieving pressure on your gallbladder, and can also lower your cholesterol, decreasing a cardiovascular disease risk factor. Like dandelion leaf, dandelion root tea can also help clear out the liver. Give these teas a try and consider adding them to your rotation, as they all offer unique benefits.

As you may have noticed, your liver function is closely related to your gallbladder function. Helping the liver to function effectively and efficiently takes pressure off your other organs, including your gallbladder and your heart. When your liver is functioning optimally, you’ll have lower levels of inflammation throughout your body, reducing your risk of a number of conditions. So if you’ve experienced gallstone disease and want to avoid developing cardiovascular disease in the future, take a liver support supplement such as Advanced Liver Support (800-791-3395). It’s another way to help keep your liver and gallbladder (and, in turn, your heart) as healthy as possible. It contains a variety of nutrients that support your liver, adrenals, immune system, and brain, including milk thistle and several other powerful antioxidants and detox agents.

While I know it can be discouraging to find out that one disease has increased your risk for another, remember that knowledge is power. By being aware of your risks, you can take steps to reduce them and protect your health. And when you decrease your risk of one disease, you usually reduce your risk of several others in the process! That can be the case for you just by making the simple changes that I’ve described above.

Why Nutrients Are Vital for Preventing and Treating Glaucoma

One of the biggest fears of aging is losing our eyesight. And one of the most common ways that happens is in the form of glaucoma, a type of eye disease that involves damage to the optic nerve. While there's currently no cure for glaucoma, there are a number of ways to slow or stop its progression if you do get it. And these same methods can help you avoid getting it in the first place.

According to the Glaucoma Research Foundation, the beginning steps for preventing and slowing the progression of glaucoma focus heavily on lifestyle factors, particularly eating a healthy diet.

While exercising and getting adequate rest are important, ensuring that you're getting sufficient vitamins and minerals to support your eye health is essential to helping you avoid glaucoma. In particular, you should be sure to eat plenty of fruits and vegetables so that you consume a lot of carotenoids, vitamin A, and vitamin C. If your mother ever told you that carrots were good for your vision, she was right. But carrots aren't all you should eat. Leafy greens, such as collards, cabbage, kale, and spinach, are particularly beneficial. And Brussels sprouts, celery, parsley, peaches, radishes, green beans, beets, and beet leaves are all protective for your eyes.

Much of the damage to the optic nerve in glaucoma is due to oxidative stress. For this reason, you want to be sure to consume plenty of antioxidants to mop up free radicals before they cause harm. Pomegranates, dark chocolate (in moderation!), black and green tea, foods high in resveratrol and lycopene-rich foods like tomatoes are all beneficial if you're specifically trying to protect your eyes.

The focus of these recommendations shows just how important nutrients are for your eye health. If you're concerned you aren't getting everything you need from your diet, a multivitamin can help fill in the gaps. Many eye doctors recommend that you take one to provide an extra layer of protection, though this shouldn't take the place of a well-rounded, antioxidant-rich diet.

For added protection against glaucoma, macular degeneration, and cataracts, make sure you're taking an eye supplement, such as Advanced Vision Formula (800-791-3395).

Nutrition Detective

How Diabetics Can Reduce Peripheral Nerve Pain

One challenging side effect of diabetes or even high blood sugar that has not yet become full-blown diabetes is peripheral nerve damage and pain. This pain, which often shows up as sciatic pain or pain in the hands, feet, fingers, or toes, is referred to as diabetic neuropathy and is the result of the extra oxidative stress load people with diabetes or high blood sugar experience. Research published by the American Diabetes Association has highlighted the fact that the nerves of people with diabetes experience lower levels of antioxidant enzymes, increasing levels of oxidative stress.

As lipids oxidize in our cells, they can cause mutations in mitochondrial DNA and an increase in free radicals, damaging the nerves. I bet you can guess what the best solution is for combating this oxidative stress: antioxidants. But while antioxidants in pretty much any form will benefit your health in some way, when it comes to reducing diabetic nerve pain, you want to choose the right one to gain the greatest benefit.

One of the best antioxidants for nerve pain is lipoic acid, as research has found that it can improve blood flow to the nerves, reduce oxidative stress, and improve distal nerve conduction. In a study published in the journal Diabetes Care, researchers induced diabetic neuropathy in rats to evaluate the effects of a variety of doses of lipoic acid. They found that for the rats who had neuropathy, nerve blood flow dropped by 50%. After a month of receiving 100 mg/kg of lipoic acid, the rats’ nerve blood flow returned to normal. They also experienced improvements in the conduction velocity of their nerves.

By reducing the effects of oxidative stress on the nerves, lipoic acid can both improve nerve function and reduce pain. If you suffer from peripheral nerve pain, whether due to diabetes or other causes, you’ll likely benefit from Advanced Nerve Support (800-791-3395). It contains five powerful ingredients, including alpha lipoic acid, that support circulation, reduce oxidative stress, and help your nerves send signals properly.

http://care.diabetesjournals.org/content/18/8/1160.short

http://diabetes.diabetesjournals.org/content/46/Supplement_2/S38.short

LETTERS

Q:Are there any spices that I can add to my diet that will help with my slightly high blood sugar? – Aida F., Cleveland, Ohio

Dear Aida,

Yes. Cinnamon, ginger, turmeric, and cumin are all readily accessible at the local grocery store and a great place to start. Researchers have shown that all of these can help lower your blood sugar. Many of my patients make a ginger and turmeric tea and drink a couple of cups a day. You can add a little cumin to your savory dishes to add a smoky flavor.

https://www.ncbi.nlm.nih.gov/pubmed/27664636

Q. How many acupuncture treatments does it take to feel better? – Layna C. Vancouver, Washington

Dear Layna,

Obviously, everybody will have a different response to treatment. It also greatly depends on what your issue is and how long you’ve had it. For example, if you just recently injured your ankle, acupuncture will most often work quickly. If you’ve had ankle pain for years, this may take some time to resolve.

Oftentimes, after only one treatment a person will at the very least, feel better, less stressed and more relaxed. It’s best to ask the acupuncturist what he/she thinks you will require. For most conditions, one or two treatments per week for six to eight treatments will begin to show a significant improvement.

Q. Will lemon juice and water prevent me from forming kidney stones? – Georgia P., Fort Lauderdale, Florida

Dear Georgia,

Yes, many of my patients have done well squeezing half a lemon into 8 oz. of warm or hot water first thing in the morning. They do this before eating or drinking anything and then sip the lemon water throughout the day as a beverage. The only caveat to this is this: You may want to drink this through a straw if it becomes a habit. That’s because lemon can eventually begin to eat away at the enamel of your teeth.

Another remarkable and more aggressive option for kidney-stone prevention is Chanca Piedra, the South American herb. Chanca Piedra has been shown to slowly dissolve kidney stones and prevent them from forming. Many of my patients even report pain relief from this notable herb.

Q. Hearing aids are a large investment. How often do you have to replace them? – Paula G., Rapids City, South Dakota

Dear Paula,

From what my friend Richard, the audiologist, says, the average life of a hearing aid is about five to seven years. If you get a slightly better one, you can adjust it as your hearing changes. The other important thing to know is that new technologies develop that keep offering better hearing. So it’s not a bad idea to buy new ones every now and then. It might help you have better hearing.