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If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until you’ve been trying; but these small steps to improve your fertility naturally are things you can put into practice now. Infertility affects 7.4 million women in the U.S. The good news is that with lifestyle and nutrition changes, you can help tip the odds of getting pregnant in your favor. Here are 8 small steps for improving fertility naturally while also boosting your overall well-being. 1 – Set a Consistent Bedtime Sleep is underrated as a tenet of wellness. When trying to conceive, getting good sleep is essential. When we are not sleeping well, our body tends to be in a chronic inflammatory state that can interrupt normal hormone rhythms. If the sympathetic (fight or flight) nervous system is in overdrive we are ill-suited for reproduction! Think about it.. if you are chronically stressed your body is NOT primed to grow and nourish a baby. To begin improving sleep habits, simply holding yourself to a consistent bedtime can be an easy first step. 2 – Move Everyday Daily movement doesn’t have to be a structured gym routine. It can be as simple as adding more steps to your day by parking farther away. Or, it can be mindful stretching while relaxing and watching TV. Regular movement increases your metabolism, decreases your stress hormones, and puts you in a better state for improving fertility naturally. 3 – Nourish Your Mind This goes back to stress relief and minimizing the impact on hormones. Trying to conceive can be a stressful process if you’re not seeing results. Take a step back and ground yourself with inspiration from books, podcasts, or journaling. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here. 4 – Cook at Home The best way to ensure the quality of the food you’re eating is to prepare it yourself at home. You can choose anti-inflammatory cooking oils, organic vegetables, and grass-fed or wild-caught proteins. An excellent diet for improving fertility naturally is one filled with colorful, nutrient-dense foods high in protein, fiber, and healthy fats. 5 – Decrease To-Dos We live in a go-go-go world where everyone pulls us in different directions. Learn to say “no”. By decreasing the growing list of to-dos you give yourself time to slow down and focus on YOU. (And your partner!) If you’re over-stimulated you can enter that constant fight-or-flight state that diminishes inherent reproductive drive. 6 – Track your Cycle As a starting point, tracking your cycle is so powerful for understanding your own body. You’ll learn WHEN ovulation is actually happening, the length of your luteal and follicular phases, and when pre-menstrual or ovulation symptoms show up. More data gives you actionable steps for improving fertility naturally. Learn how to track your cycle here. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber 7 – Evaluate Nutrients Low-nutrient status can affect your ability to get pregnant. For an optimal environment to reproduce, it’s a good idea to check how well you’re digesting and absorbing vitamins and nutrients in your diet. Some of the key nutrients for fertility include Folate, Zinc, B-Vitamins, Omega-3s, and Magnesium. A functional lab test like the Metabolomix+ by Genova is a comprehensive look at your internal biochemistry. Schedule a consult with me to discuss functional lab testing. 8 – Hydrate More water = better digestion, better detoxification, and overall better health. Aim to drink half your body weight in ounces. If drinking plain water is challenging, add electrolytes like Ultima or LMNT. Dehydration has a major affect on most of the processes in our body, and is ‘low-hanging fruit’ for improving fertility naturally with little effort. If it’s overwhelming to commit to ALL 8 steps, choose one or two things to start to improve your fertility naturally. Over time, implement more until you get yourself into an optimal state for baby making (and growing!). Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of food, your body has a reaction. Many of these are normal and essential— you need foods to signal the release of enzymes and other chemicals in order for the digestion process to take place. But, there are other types of reactions that can be destructive: food allergies and food intolerances. This ties in the concept of oral tolerance. Food Allergy If you have a ✨FOOD ALLERGY✨, your immune cells have recognized a particular portion of a food as harmful and have produced a specific antibody to combat that food. Once the body has identified a food allergen, the immune cells will produce immunoglobulin E (IgE) antibodies each time it’s eaten. 🛑 90% of all IgE food allergies in the U.S. can be attributed to 8 food groups: milk, eggs, fish, shellfish, wheat, soy, peanuts, and tree nuts. Food Sensitivity Your immune cells can produce other types of antibodies such as IgG, IgM, and IgA in response to specific foods. This is considered a ✨FOOD SENSITIVITY✨. These non-IgE-related food sensitivities are far more common; and far less understood. Food sensitivity testing is not as reliable, and cross-reaction among food substances is difficult to discern. 😩 Food Intolerance A ✨FOOD INTOLERANCE✨ is a delayed and undetected food reaction. It does not directly involve the immune system secreting antibodies, but may cause the immune cells to get activated indirectly. Intolerances are usually due to the body not being able to process a component of a particular food. (For example: lactose intolerance due to lack of the enzyme lactase). Food intolerance likely means you are lacking an enzyme, nutrient, or organism that is needed to properly digest or metabolize a substance. Common intolerances to food substances include amines in fermented foods, phenols in food additives, fructose from fruits, and glutamate in MSG. Symptoms of food intolerance can be almost anything: brain fog, mood issues, bowel problems, weight gain, insomnia, joint and muscle pain, and more. Determining Food Sensitivities, Food Allergies, and Food Intolerances Lab tests for food sensitivities and intolerances are largely unreliable. Particularly if you have an autoimmune disease or a leaky gut, you may find tests show a LARGE amount of frequently eaten foods as “potential sensitivities”. The gold standard for determining your own individual tolerance is an elimination diet and reintroduction period. An Elimination Diet helps you take potential allergens out of your diet, and then systematically reintroduce them to pinpoint exactly WHICH foods are contributing to symptoms. Yes, it takes a LOT more work and diligence; BUT you get significantly more personalized information for crafting a nutrition strategy that best works for you. Not sure how to start? I got you. I wrote The Elimination Diet Guide to walk you through exactly how to do an Elimination (including phases of which foods to limit, which foods to reintroduce). Get The Elimination Diet: Want a free resource for increasing PHYTONUTRIENTS in your diet and supporting Liver Detoxification? Click here to get the Phytonutrient Spectrum Guide by the IFM curated by Dr. Deanna Minich. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate! All Post Adventure Entertainment Movement Reading Recipes Research Shopping Travel Wednesday Words Wellness Food Sensitivities vs Food Allergies: Understand the Difference January 15, 2022/No Comments Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of… Read More 5 Simple Food Swaps for Clearer Skin January 15, 2022/ It’s so frustrating to deal with acne, especially as an adult. Trust me, I’ve been there. You think you’re doing… Read More 8 Small Steps for Improving Fertility Naturally January 15, 2022/ If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until… Read More A Functional Nutrition Perspective on Psoriasis January 14, 2022/ Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they… Read More What does the Liver do? Detoxification explained. January 11, 2022/No Comments We think of our Liver as the MAIN DETOXIFICATION ORGAN. Yes, true. It actually has hundreds of functions including storage… Read More Complete Plant-Based Protein + Complementary Protein Explained January 9, 2022/ Not all proteins are physiologically equal. Some proteins are complete proteins, ie proteins that contain all nine essential amino acids.… Read More Load More End of Content.
Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they are shed, resulting in patches of red skin, often covered with silvery scales. There is a strong immune correlation with psoriasis so things like stress, allergies, illness, infection, and inadequate nutrition with affect the immune system will also affect the onset or severity of psoriasis symptoms. Manifestation of symptoms is an immune response targeted to a localized area; if an insult occurs (scratch, sunburn, or other irritation) the body continuously tries to repair the skin by creating new cells. In chronic cases, own body’s own antimicrobial peptides trigger psoriasis: an autoimmune response. These peptides are meant to be protective (against harmful bacteria); but when antibodies are created they create an inflammatory mess. Much like any autoimmune disorder, inflammation is at the root of symptom manifestation. The more inflamed you are, the more likely you will have spillover into overt symptoms. With psoriasis, if you control the inflammation, you minimize skin flare-ups. Addressing Inflammation in Psoriasis Therapeutic foundations for treating inflammatory skin conditions are largely the same as for any inflammatory condition. We must reduce hyperactivity while allowing for normal responses. I.e. Immune BALANCE; not immune boosting or immune dampening. A great starting point is an Anti-Inflammatory Diet that minimizes inflammatory triggers while including plenty of anti-inflammatory nutrients. This means increasing consuming of Omega-3 fatty acids, phytonutrients, and fiber. We also must clean up the environment and avoid environmental triggers of inflammation. Nutrient Needs of the Skin For optimal healing, certain nutrients are important for repair and healing during and after a psoriasis flare-up. These include: Vitamin C, Zinc, and Vitamins A&E. Vitamin C: Vitamin C is important for proper development of collagen and skin tissue. It promotes elasticity and subdermal cell structure. Zinc: Zinc is antimicrobial and functions as an antioxidant. It plays a role in DNA synthesis, cell division, protein synthesis and in promoting the structure of proteins and cell membranes. Zinc is a cofactor in enzyme reactions converting essential fatty acids to anti-inflammatory prostaglandins (putting all that good Omega-3 to work!) Vitamins A&E: These fat-soluble vitamins promote skin cell differentiation and modulate dermal growth factors. Vitamin E is an important antioxidant; helping to minimize the damage from free radicals. Vitamin A and E seem to work better in tandem. >>Click Here to Shop Kate’s FullScript Bundle of all the skin healing nutrients<< Alternative Treatments for Psoriasis Psoriasis improves when exposed to sunlight, and UV Light Therapy has long been an effective method of treatment for acute cases. This may be due to increased availability of Vitamin D. Vitamin D modulates the inflammatory expression of antimicrobial peptides (all those things at work trying to heal the skin). With any skin condition, it’s important to maintain optimal levels of Vitamin D through sun exposure or supplementation (likely a combination). Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber The Functional Medicine Approach to Psoriasis Instead of first turning to pharmaceutical drugs (like steroids and immunosuppressants); we start with covering the basics. First, identifying potential allergens, toxins, and irritants (using dietary exclusion). Ongoing detoxification, gut support, and liver support. Repletion of nutrients integral to healthy skin expression. Targeted supplements to minimize inflammation and support a healthy immune response. And not-to-be-ignored lifestyle interventions like exercise, mindfulness, stress-reduction, and nervous system support. Key Lifestyle Considerations for Managing Inflammatory Psoriasis Exercise Physical activity lowers the stress hormone cortisol and increases endorphins, which improve immune tolerance. It activates parts of the brain which control our stress response and increases the availability of important anti-aninflammatory neurochemicals. Exercise has been shown to reduce inflammation and improve sleep quality, which can improve physical and mental stress. Find ways to participate in joyful movement to decrease muscle tension, lowering the body’s contribution to feeling anxious. Hydration Even mild dehydration can affect your skin. However, finding the right balance of fluid is important. Consuming large amounts of caffeine, either from coffee, caffeinated tea, or energy drinks can increase levels of anxiety and symptoms such as heart palpitations and jitteriness. Beverage options that include chamomile and turmeric may help reduce anxiety. Chamomile and curcumin in turmeric, both contain antioxidant and anti-inflammatory properties, which may help lower inflammation associated with psoriasis. Therapy Inflammation may require a multitude of approaches to be managed effectively. Along with a balanced diet, exercise, and adequate sleep, you may greatly benefit from seeing a mental health therapist for talk therapy or cognitive behavioral therapy. Click here to book a free discovery call with Kristen. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Not all proteins are physiologically equal. Some proteins are complete proteins, ie proteins that contain all nine essential amino acids. Other proteins are incomplete proteins, i.e. they lack one or more of the nine essentials. First, what are these essential amino acids? Well, there are 20 amino acids that combine in different chains to make up protein. Nine of them are called ESSENTIAL because our bodies can’t produce them, so we must get them from food. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Animal-based proteins are considered complete because they contain all the necessary amino acids (and more!). However, many plant-based sources of protein are incomplete. In order to get a complete plant-based protein it often comes down to combining foods; we call these COMPLEMENTARY PROTEINS. Related: Mindful Eating: Finding a Healthy Relationship with Food Let’s Start with the COMPLETE Plant Proteins. 1 – TEMPEH I rarely recommend consuming soy products as a staple in your diet. This is largely due to processed soy products ubiquitous in our food supply. For more about soy, check out this post by Alissa Vitti. If you DO choose to consume soy protein, Tempeh is made of fermented soybeans and is actually a complete protein. Although we typically lose the probiotic benefit of this fermentation due to pasteurization and cooking, it is still a better-for-you option. Tempeh is rich in protein, calcium, iron, manganese, phosphorous, and magnesium. 2 – LENTILS Lentils tend to be very well-tolerated, even on the most restricted diets. They are quite versatile, easy to prepare, and inexpensive. They are 25% protein by weight! Bonus points here as lentils are also an excellent source of fiber. For anyone on an exclusively plant-based diet, lentils are a great alternative to meat that still provides a complete amino acid profile. Try them in a Lentil Bolognese! <<Click Here to get my 15-Ingredient Plant Based Meal Plan>> 3 – CHIA SEEDS Chia seeds are a complete protein; but they also shine in other areas. A 1-ounce serving of chia seeds has 10.6 grams of fiber (both soluble and insoluble). Chia seeds are also a plant-based source of Omega-3 fatty acids (in the form of ALA). AND they contain phosphorous, magnesium, and calcium. Win-win-win. While you’d be hard pressed to eat enough chia seeds to significantly contribute to your protein goals for the day, they do make a great addition to smoothies, salads, and bowl meals. Related: Oat Milk Chia Pudding 4 – AMARANTH This is actually a gluten-free ancient grain with a nutty taste. To balance out a plant-based meal, this complete protein source also provides fiber, calcium, and some B-vitamins. Although it is complete, one cup of amaranth only provides about 5.8 grams of protein. Similar to Chia, You’ll need to eat A LOT to get close to your daily protein needs with this grain. <<Click here to try Amaranth Porridge by Bob’s Red Mill>> Let’s talk about COMPLEMENTARY PLANT PROTEINS As I mentioned, certain plant foods need to be eaten in combination in order to get a complete protein. In traditional cuisines, we’ll often find these foods paired together naturally! Here are a few key combinations: 1 – BEANS + RICE See? Traditional pairing here. Beans have lower levels of methionine (one of the essential amino acids). Conveniently, Rice is quite high in methionine. When consumed together, beans and rice form a complete protein providing all nine essential amino acids. Beans are unmatched in their ratio of soluble fiber. They also provide minerals like copper, folate, iron, magnesium, and zinc. Rice can feel a bit like a “filler food” – but for a vegetarian, this combination should be top of mind. 2 – SEEDS + GRAINS This combination shows up often in seeded and sprouted breads. Ezekiel Bread is a popular sprouted grain bread made with whole grains and seeds. In this combination, it actually contains 18 amino acids! Sprouted grain breads tend to be easier to digest AND the vitamins and nutrients are more bioavailable. 3 – NUTS + GRAINS The classic combination I think of here is the Peanut Butter Sandwich. Peanuts, like other legumes, are low in methionine. When paired with whole grains (or even oats), we get all the essential amino acids for a complete protein. Side Note I can’t Ignore: Have you seen the Game Changers graphic comparing a peanut butter sandwich to a steak?! We must take into account caloric density of foods versus protein content when attempting to eat a balanced diet. It is possible to get plenty of protein on a plant-based diet; BUT it takes more awareness and planning! Want to incorporate more Complementary Plant Protein in your diet? You can save even more time (and money) by shopping with Thrive Market! Use the ‘plant-based’ and ‘soy-free’ filters to find lots of great options. Wanna really make a difference in your health in 2022? Check out THE ELIMINATION DIET GUIDE. The Elimination Diet is really a chance to get to know yourself better, to develop personal nutrition, and address lingering symptoms. I believe that nutrition is so individualized. MY diet is going to look very different than your diet, and very different from our friends’ diets. They may all be ‘healthy’! To get to that point, you’ve got to put in the ‘hard work’ of being intentional with food choices and ultimately finding more freedom. You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop My Faves: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing
Before starting an Elimination Diet, here are some key things to know. The Elimination Diet is a powerful therapeutic tool for better understanding a personal nutrition strategy. It can help you reduce inflammation, restore your microbiome, uncover food intolerances, and live a more balanced life. In my opinion, the most valuable part of the “diet” is the reintroduction phase. So often, we want to rush through this phase. We get to Day 31 of a 30-Day-Challenge and BAM! Pizza! MacNCheese! Nachos! All at once, we add things back in and we don’t actually take the time to learn WHAT foods work and which ones don’t. So, I created The Elimination Diet Guide to help you see the big picture: what happens after you’re done eliminating things? What are you looking for as you reintroduce? I want you to be successful and fulfilled in this diet and ultimately find an eating strategy that works FOR YOU. Thinking you’re ready? – Here are FIVE things to know before starting an Elimination Diet. Related: Mindful Eating: Finding a Healthy Relationship with Food 5 Things to Know Before Starting an Elimination Diet… 1 – Plan Ahead Don’t jump into the diet simply thinking, “OK, I’ll cut out X,Y,Z for 30 Days and then see how I feel”. Instead, look at the journey from start to finish. Lay out exactly how reintroductions will go, and set your mindset to include that in your “diet timeline”. I think two months is more realistic for the Elimination/Reintroduction. That means 14 days of strict elimination, and beginning to add things in on Day 15. When you’re constantly reintroducing foods, you get novelty and avoid diet fatigue. It can be helpful to take a serious look at your pantry, refrigerator, and freezer ahead of time. Are there things that will tempt you to ‘cheat’? Do you have plenty of nutritious, approved, satisfying foods? Set yourself up for success by looking ahead and stocking up on foods that will support the diet. <<Sneak Peak: Click here to preview the Phase II Shopping List + Snacks>> 2 – This is the Gold Standard. Why not do a food sensitivity test? Because the Elimination Diet is the gold standard in determining food allergies/intolerances and sensitivities. A blood test (or other methods) is recognizably unreliable. If you have a Leaky Gut, you will flag for MANY foods that may or may not be problematic for you. If you have an Autoimmune Disease, you are likely to react to a great number of food proteins! There isn’t a shortcut here. It’s best to put in the effort to do it right the first time, rather than go back and repeat the process when results are confusing. It can be pretty challenging to sort through Elimination Diets, YES/NO Lists, and other resources available on the internet: They are all so different. How do you decide if the Whole30 or the AIP or the Low-FODMAP or the GAPS Diet is appropriate?! The Elimination Diet Guide uses elements from all of the above and gives you a clearer picture of exactly what NOT to eat as well as what to EAT. I’ve done the work for you of compiling what I believe to be the broad-spectrum of trigger foods and systematically challenging them. 3 – This is not a weight loss diet. When you replace the Standard American Diet with real, whole, nutritious foods you may find that weight loss is a great side effect. However, it is NOT the focus of an Elimination Diet. Instead, this is a therapeutic eating plan meant to help you resolve inflammation, fix your gut, and minimize negative symptoms that may be attributed to your eating patterns (fatigue, brain fog, mood issues, acne, and more). There is no restriction on calories, eating windows, or portions. It is a chance for you to get in tune with your body and honor what it is telling you. I provide Sample Meal Plans and Recipes as a starting point; but you’re free to add-in extra snacks and meals as needed. Forget your preconceived notions of the word “DIET” and think of this more as a NUTRITION STRATEGY for better health. >>Skip The Rest and Check out The ELIMINATION DIET GUIDE<< 4 – This is easier than you think. Often, taking on a new diet can be a major lifestyle overhaul. Starting an Elimination Diet does not have to be that way. (Assuming you follow #1: Plan Ahead) When you focus on all the amazing things you CAN eat, it feels exciting! Remind yourself of your “WHY” behind the diet. Is it worth devoting 60-days of change in order to minimize your main symptoms? Will you really regret it? One of the best tips before taking on the Elimination Diet is talk about it! Ask your friends and family for their opinion; I bet you find you have a lot of people willing to support you. Social events, family dinners, and travel plans are not a reason to give up. Use those times as a chance to empower yourself and those around you about PUTTING YOUR HEALTH FIRST. You will not be eating this way forever, and there will likely be a time in your life that you eat a slice of pizza. 5 – You may find out more than you want. I can guarantee you’re going to learn about yourself through The Elimination Diet. You’ll learn your habits, your priorities, and maybe a little more than you wanted to about your nutrition. Spend some time considering that. What happens if you do the Elimination Diet and uncover that something like ALMONDS are a culprit triggering your migraines? Are you willing to admit when certain foods you LOVE are also bringing you down? Reframe it as awareness. If you do the diet and discover unpleasant food sensitivities, there’s no one that is checking up on you and giving you a lashing if you slip up. Instead, it’s about having the power. “I KNOW
Brain health is the foundation for some of today’s most prevalent health concerns, including memory, focus and other cognitive functionds; mood and behavior; stress and anxiousness; and sleep issues. Daniel G. Amen, MD uses the BRIGHTMINDS mnemonic as a way of organizing 11 major risk factors that threaten brain health. Here’s the breakdown of the BRIGHTMINDS Risk Factors: B – Blood flow This includes poor circulation, poor blood pressure control, lack of exercise, and sedentary lifestyle. We can support bloodflow nutritionally with arginine-rich foods like beets, turkey, chicken, beef, salmon, watermelon, and spinach. Vitamin C rich foods also support healthy circulation and include cherries, citrus fruits, kiwi, bell peppers, and broccoli. R – Retirement and/or Aging Age is an inherent risk factor in diminishing brain health; but it is heightened when individuals over 65 are working less than half-time, limiting new learning, or expereincing social isolation. Antioxidant rich foods like blueberries, cacao, acai, pomegranate, walnuts, and oregano can be helpful. Also, choline-rich foods support acetylcholine, a key neurotransmitter and include eggs, chicken, turkey, beef, chickpeas, and lentils. I – Inflammation I’ve written loads about inflammation. It can be exacerbated by poor gut health and low antioxidant or omega-3 intake. Therefore, probiotic-boosting foods like kimchi, saurkraut, kefir, and pickles as well as prebiotic-rich foods can help support microbiome balance. Prebiotics can be found in chia seeds, beans, cabbage, psyllium, artichokes and root vegetables. The omega-3 rich foods to include are salmon, sardines, walnuts, and avocado. Further, spices like turmeric and saffron can boost antioxidant status. G – Genetics There is certainly a genetic component to neurological dysfunction. A close family member with memory issues is a sign that you need to be very careful with your environment and lifestyle as you age. As they say, “Genetics load the gun, but environment pulls the trigger” meaning just because you are predisposed to a disease does not mean it will manifest if you priortize your health. One way to do so is including polyphenol-rich foods like dark chocolate, green tea, blueberries, apples, and sage. H- Head trauma The ‘head trauma’ risk factor is defined as one or more concussions and/or any change to senses, including loss of smell. With any history of brain injury, we consider high-dose fish oil, and consumption of fatty fish like salmon, sardines, and mackerel. T- Toxins Toxins can refer to any number of exogenous chemicals that have a deleterious effect in the body and impact brain health. Often, it comes down to load: how much can your body handle before you see symptoms? Toxins include alcohol, drugs, smoking, pollution, mold, and personal care products. In order to support liver health (detoxification), eat brassica vegetables like cabbage, broccoli, brussels sprouts, and bok choy. To support kidney health, adequate hydration, beets, and citrus are helpful. To support the gut, plenty of fiber. M – Mental Health This one is almost a “gimme” as a risk factor for brain problems. However, unaddressed stress, emotions, and mood disorders certainly contribute to further brain inflammation and dysfunction. It’s best to support the brain neurotransmitters dopamine and serotonin with high-quality proteins, leafy greens, spices, and mineral-rich nuts and seeds. For more specifics about eating for your mental health, see Eating for Mental Health. I – Immunity With immunity, we think of autoimmune conditions as a particular challenge for exacerbating likelihood of brain issues. Brain fog and mental impairment go hand-in-hand with immune challenges due to systemic inflammation. Often, a specific protocol is needed for addressing the root cause of the autoimmune disease. However, for natural immune supporting foods you can include allicin-rich foods like garlic, onions, and shallots; Vitamin D rich foods like fatty fish, mushrooms, and grass-fed beef liver; and zinc-rich foods like oysters and pumpkin seeds. N – Neurohormones Our hormone systems are directed by our brain (without the help of exogenous drugs, like birth control). This includes our thyroid hormones, our sex hormones, and our adrenal hormones. Any imbalance in these systems can increase the likelihood of poor brain health and symptoms. Specific estrogen-boosting foods include fiber, flaxseeds, beans, yams, and licorice. Testosterone-boosting foods are pomegranate, olive oil, oysters, coconut, Brassica vegetables, and garlic. Thyroid health relies on selenium-rich seaweed and brazil nuts; as well as roots like maca. D – “Diabesity” Yes, you read that right. “Diabesity” is a catch-all term to include metabolic syndrome associated with poor blood-sugar control and being overweight. Because of its association with metabolic issues, Alzheimer’s Disease is sometimes referred to as “Type III Diabetes“. To address the impending crisis of Type II Diabetes (leading to TypeIII), at-risk individuals should focus on low-glycemic, high-fiber, nutrient-rich foods. Protein and fat at each meal can help stabilize blood sugar and cravings. S – Sleep The sleep risk factor includes poor quality sleep, sleep issues (snoring, sleep apnea), as well as the use of sleeping pills or other medications. There are some foods that can help with getting better quality sleep, such as tart cherry juice, walnuts, and ginger. However, improving sleep often needs more of a lifestyle intervention than a nutrition intervention. I like this podcast by The Huberman Lab with Dr. Matthew Walker, author of Why We Sleep. What are the Key Nutrients in Maintaining Brain Health? While the BRIGHTMINDS breakdown of risk factors is helpful for specific issues. There are certain key nutrients to include in your diet to maintain brain health for the longterm. Download my Brain Health Meal Plan which has the following features: Healthy Fats Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Antioxidants The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would
