AAAAA Private Home Health Care

Blog

Archive for 'Health'

Dr. Perlmutter’s Life Plan for Health and Disease Prevention

The Neurologist and New York Times Best Selling Author, Dr. David Perlmutter presents his 35-year long research findings about how to prevent major diseases, such as Alzheimer’s, depression and cancer, generally a result of wrong widespread concepts.
He explains how basic lifestyle changes play a major role in adapting the human body to its natural health and potential.  Learn how a low-carb, high-fat diet coupled with aerobic exercise and hormone balance can give you optimum health and longevity.

Below is part of the article The Grain Brain Whole Life Plan With Dr. David Perlmutter posted by Lauren Bryant at the Wellness Force website (wellnessforce.com), accessed in May 1, 2017.

THE GRAIN BRAIN WHOLE LIFE PLAN WITH DR. DAVID PERLMUTTER

  • The Grain Brain Whole Life Plan With Dr. David Perlmutter Wellness Force Radio

 

“Our dietary choices play a major role in determining whether we are going to live into our 80s and 90s and even beyond with a good, functioning brain, or like 50% of people who live to be age 85, we will experience brain decline in the form of Alzheimer’s which is a preventable disease.”- Dr. David Perlmutter

 

When we think about brain health, we don’t think that our gut has anything to do with it. However, the fact is that the gut and free radicals have everything to do with how our brains function as we grow older.

Neurologist and New York Times Best Selling Author, Dr. David Perlmutter has witnessed the damaging effects that a poor diet can have on our brains. Today is perfect timing with the launch of his new book, The Grain Brain Whole Life Plan, as he shares why we are vulnerable to develop brain degenerative disease and how we can take matters into our own hands in order to live long, healthy lives with a bright mind that is free of illness.

 

MAKE THE CHOICE TO HAVE A HEALTHY BRAIN

Even if a relative of yours was diagnosed with a brain degenerative disease such as Alzheimer’s, you have the amazing opportunity to make lifestyle choices to ensure your brain’s health.

Factors such as sleep, nutrition, stress levels, free radicals and exercise can impact your health, but you can also take advantage of them to improve your wellness and lower the chances of brain decline.

 

CONNECTING WELLNESS AND GUT HEALTH

 

“It’s a bit humbling to recognize that mood is regulated by our gut. Not only through the process of controlling inflammation, which is a cornerstone player in depression, but that around 90% of our levels of dopamine and serotonin are not manufactured in the brain. They’re mostly manufactured in the gut.” – Dr. David Perlmutter

 

Approximately 90% of the human body’s total serotonin is located in the GI tract, where it is used to regulate intestinal movements.

If the gut is leaky and we lack serotonin, it can be linked to feelings of depression. In a study with probiotic yogurt, researchers found a dramatic change in brain function and mood in the test subjects that ate the yogurt compared to those who did not.

 

BUILD A HEALTHY GUT

At this moment, there is a diverse community of healthy, gut bacteria living inside of us. If any harm comes our gut’s way, it can increase the chances of having a leaky gut. This leaky gut can lead to inflammation and degenerative diseases including:

  • Alzheimer’s
  • Parkinson’s
  • Diabetes
  • Multiple Sclerosis
  • Cancer

The right way to eat food, is to focus on following a diet that helps reduce the chance of a leaky gut and inflammation from happening inside the body.

 

DO YOU HAVE A LEAKY GUT?

In today’s world, we should assume that it is likely that we all have somewhat of a leaky gut. We would have to take a test or participate in a study to know for sure by having an LPS level done in a lab.

There’s a higher chance that you have a leaky gut if you have an inflammatory condition such as:

  • Depression
  • Early onset Parkinson’s
  • Alzheimer’s
  • Joint issues
  • Skin inflammation
  • Autism

What can you do to heal your leaky gut?

To help heal your gut, remove any offensive agents that may be harming it such as any overuse of:

  • Antibiotics
  • GMOs
  • Over production of free radicals
  • Drinking chlorinated water
  • Artificial sugars and sweeteners
  • Acid blocking drugs
    • Proton pump inhibitors
    • Non-steroid and anti-inflammatory drugs
  • Stress

To heal our gut, we need to stimulate and increase the diversity of the organisms that live inside of the gut by exercising and eating foods that are rich in pre-biotic fiber that helps nurture our gut bacteria:

  • Mexican yam/ jicamo
  • Onion
  • Garlic
  • Leek
  • Dandelion greens
  • Kimchi
  • Kobucha
  • Yogurt
  • Fermented vegetables

 

THE TRUTH ABOUT SUGAR AND GLUTEN

 

“Inflammation caused by sugar consumption can lead to diabetes and quadruples your chances for Alzheimer’s Disease.” – Dr. David Perlmutter

 

For decades, we’ve been told that gluten and sugar is good for our health and that fat is bad. However, recent research has shown that this is the exact opposite.

Healthy fat is good for both the body and brain function, but gluten and sugar (including artificial sugar and sweeteners) can cause our insulin levels to spike which leads to inflammation in the body.

In fact, according to Dr. Perlmutter, artificial sweeteners were created to help people control the amount of sugars in their diet, but still be able to taste something sweet. Unfortunately, artificial sugars and sweeteners can dramatically increase a person’s risk for obesity and diabetes.

Take your health into your own hands by making good choices and eating foods that minimize free radicals. Eat healthy and avoid any sugary drinks, high gluten foods, and anything labeled “sugar free” or “contains artificial sugars.”

 

THE BEST SOURCES OF HEALTHY FAT

There’s a lot of taboo hanging around the words, “fat” and “fatty food.” However, healthy sources of fat are great for our bodies and important for our brain’s health.

According to Dr. Perlmutter, the brain is already made up of a lot of saturated fat and even human breast milk is 50% saturated fat. If you want to ensure that you follow a healthy diet, use the Ketogenic and Mediterranean diets as a good model to follow.

The best sources of healthy fats include:

  • Extra virgin olive oil (organic)
  • Fatty fish with DHA
  • Nuts
  • Seeds
  • Avocado
  • Grass-fed and free-range meat

Olive oil particularly is good source of polyphenols that act as antioxidants and nurture the gut bacteria. This source of healthy fat provides both mono and unsaturated fats for our brain cell building blacks.

When you follow a Ketogenic or Mediterranean based diet, but add extra amounts of olive or cocnut oil, your cognitive function can improve dramatically.

 

A DIET TO HELP PREVENT ALZHEIMER’S DISEASE

To better understand your body and gene makeup, there are numerous services available from companies that offer biometrics tests including:

The sooner you better understand your genes and if there is a chance for you to have an inflammatory disease, the sooner you can take action to fight against it.

Depending on our dietary fat composition, there is a risk of dementia or Alzheimer’s Disease, but it can be handled by following a diet that includes food that is high in healthy fats.

As mentioned before, we should be eating more nuts, seeds, olive oil, and avocado. Monosaturated fats such as almond oil, almond butter/nut butter, an oleic acid in sunflower oil can help prevent degenerative brain disease.

However, we should avoid canola oil, vegetable oil, corn oil and other modified oils in our diets. These are the unhealthy oils that can lead to excess free radicals, and harm our body and brain function.

 

BUILD A HEALTHY BRAIN WITH AEROBICS

If you want to build a healthy brain, change your diet, but also increase the amount of aerobic exercise. Working out helps to turn on BDNF (Brain-derived neurotrophic factor) which serves as a growth hormone for the brain and helps increase the number of memory cells throughout our lifetime.

People who exercise regularly can reduce their chances for Alzheimer’s Disease by 50%!

One of the best things you can do to help your brain stay healthy is to include aerobic exercise for 20 minutes every day.

 

6 KEY FACTORS FOR A WHOLE LIFE PLAN

According to Dr. Perlmutter, there are 6 key factors and goals that take place in creating a whole life plan for a healthy brain and gut:

  • Reducing and controlling inflammation
  • Turning the body into a fat burning machine
  • Balancing levels of bacteria
  • Balancing hormones and increasing leptin sensitivity
  • Taking care of our genes
  • Balancing our life

ABOUT DR. DAVID PERLMUTTER

Dr. Perlmuter is a Neurologist and Fellow of the American College of Nutrition who received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award.

He is the author of: The Better Brain Book and the #1 New York Times Bestseller, Grain Brain, and Brain Maker, also a New York Times best seller. He is recognized internationally as a leader in the field of nutritional influences in neurological disorders.

Over the past 35 years, Dr. Perlmutter has been interviewed on many nationally syndicated radio and television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, The Oprah Winfrey Show, Like with Kelly and Michael, Montel Across America and The CBS Early Show.

The cornerstone of Dr. Perlmutter’s unique approach to neurological disorders is founded in the principles of preventive medicine. He has brought to the public awareness a rich understanding that challenging brain problems including Alzheimer’s disease, other forms of dementia, depression, and ADHD may very well be prevented with lifestyle changes including a gluten free, low carbohydrate, higher fat diet coupled with aerobic exercise.

 

Posted in: Alzheimer’s, Health

Leave a Comment (2,214) →

Omega-3, a Heart-Friendly Nutrient

This powerful and loved fatty acid is found in flaxseed oil, chia seeds, walnuts, fatty fish, seafood, and spinach. When Omega-3 was given to 360 heart attack survivors for six months in a trial by the journal Circulation, it helped improving function and lessening scarring of the heart. The patients who had higher levels of omega-3 had a significant reduction in inflammation, and heart fibrosis – stiffening of the heart muscle that leads to many cardiac diseases, as heart failure and becomes more common with aging. Omega-3 has a role in the prevention of cardiac remodeling which can occur after a heart attack and is associated with heart failure.

Omega-3 is also efficient in lowering elevated triglyceride levels, acting as an antidepressant, and protecting against Alzheimer’s disease and dementia. Who is up for some salmon with spinach?

 

Resources

www.sciencedaily.com

http://www.webmd.com

Life Extension Magazine in the News

Posted in: Health

Leave a Comment (27) →

Sleep Better, No Stress, No Smoking

Heart and overall health is very dependent on other important factors than only healthy eating and exercise. Check them out!

 

Good Night!

“Reducing sleep by just two or three hours per night can have dramatic health consequences, as cardiovascular diseases and hypertension. A recent study found that even little-reduced sleep (six to seven hours per night) was associated with a greatly increased risk of coronary artery calcification, a cause of future heart attack and death due to heart disease.”

Senior man sleeping in bed.

When you sleep, your body performs functions as the repair of muscles, memory consolidation, and the release of important hormones for your normal body functioning. Sleeping contributes to a healthy immune system, and can also help maintain your weight by regulating the levels of hormones that produce the feelings of hunger and fullness. Quality sleep is essential for the healing and repair of your heart and blood vessels, which helps to prevent heart diseases.

 

Stress Free Zone

Chronic stress can suppress immune, digestive, sleep, reproductive, and cardiovascular systems. Over time, continued strain on your body from routine stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses. The way you deal with the stress that comes into your life is extremely significant to your health as a whole. Practicing physical exercise, meditation, relaxation activities, and other gentle exercises may help reducing stress. Try to recognize stress signs that affect you and work on them. No stress!

 

No Smoking

It not only contributes to the hardening of your arteries and increases your blood pressure and heart rate, but it also leads to numerous diseases and early death. Ask your doctor for help to quit smoking. Be smoke and disease free!

 

Ultimately, heart awareness is all about nourishing yourself with the right nutrients, enjoying life actively, and getting good quality rest after all.  This way each day you will grow older, healthier and happier.

 

Sources:

Quote by http://healthysleep.med.harvard.edu

Mayo Clinic website

https://sleepfoundation.org

www.nimh.nih.gov

Posted in: Health

Leave a Comment (1,985) →

Eat Heart-Healthy

Eating heart-healthy is about being smart when choosing how to nurture your body. Always prefer options rich in nutrients that will provide what your organism needs to function properly, and avoid chemical or artificial ingredients that do harm to your internal functioning.

Make choices low or out of saturated fat and trans fat. These are bad fats that increase the risk of atherosclerosis, strokes, type 2 diabetes, and bad LDL cholesterol, which leads to heart disease. Also avoid sodium, because it increases blood pressure, and any processed sugary foods or beverages.

Enjoy a diet full of fruits, vegetables, whole grains rich in fibers, fish, nuts, legumes, and seeds. These will fuel your body with the macro and micronutrients it needs: carbohydrates with low-glycemic level, unsaturated fats, proteins, vitamins and antioxidants- A, B6, B12, C, E, K- and minerals– calcium potassium, iron, zinc.

A study published in the International Journal of Epidemiology found that eating 10 portions of fruit and vegetables, which contain most of the important micronutrients for the body, every day can significantly reduce the risk of heart diseases and cancer. So keep that in mind when you write your next grocery list!

 

Great healthy food options indicated by the Academy of Nutrition and Dietetics are:

  • Fruits and vegetables (fresh, frozen or canned without added salt or sugar)
  • Nuts such as almonds, walnuts, pecans and hazelnuts.
  • Salmon, tuna, sardines and mackerel
  • Beans, peas and lentils
  • Whole-grain breads, cereals and pasta, brown rice, quinoa

 

Resources

American Heart Association website

Mayo Clinic website

www.eatright.org

Life Extension Daily News

Washington State University- My Nutrition

 

Posted in: Health

Leave a Comment (68) →

Physical Activity for Your Heart

Elderly practicing physical activity.

Physical activity acts in maintaining a healthy weight, lowering blood pressure, reducing inflammation, and lessening arterial stiffening. These are all effects of improved health. It also increases good HDL cholesterol, which gets fats away from the arteries, and it may reduce levels of bad LDL cholesterol, which forms these fatty deposits – harmful for the cardiovascular system.

The best exercise for your heart is aerobic activity. It strengthens heart and lung muscles, burns calories reducing fat deposits, and improves the immune system. Examples of aerobic exercises are walking, running, swimming, dancing, spinning, hiking, riding a bike, among many others. You just have to find one you will enjoy.

The amount of physical exercise recommended by the American Heart Association is 150 minutes of moderate aerobic physical activity every week or 75 minutes of vigorous aerobic physical activity, or a combination of both. Also, on 2 or more days a week you need muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms).

 

Here are some exercise tips by the American Heart Association for elderly people:

  • Work with your health care provider to develop an activity plan to consider chronic conditions, limitations, and reducing the risk of falls.
  • Pick activities that you enjoy and that you will do year-round.
  • Start exercising at a low intensity(especially if you’ve been mostly sedentary), and progress gradually.
  • Make sure the environment you practice your physical activity is safe – does not intersect with traffic, and is well-lighted.
  • Muscular adaptation and elasticity generally slows with age,so take more time to warm up and cool down before and after exercising.
  • Stay hydrated by trying to drink some water every 15 minutes, especially when exercising in hot, humid conditions. As you age, your sense of thirst tends to decrease and you may not be able to completely rely on your internal sense of thirst.

 

Resources:

Columbia University Medical Center

American Heart Association

Net Doctor

Posted in: Health

Leave a Comment (1,200) →

February – month of Heart Health Awareness!

February is the month that focuses on heart health, so let’s understand what this important organ needs and how to improve its functions. Be aware of your heart, not just in February but for the rest of your life. Staying heart healthy includes building a routine with simple habits as practicing physical activity, eating healthy, managing stress, getting enough sleep, and not smoking. Stay tuned to learn more about each one of them.

Image from www.keyworksuggest.org

Posted in: Health

Leave a Comment (0) →
Page 2 of 2 12