Every time I test my magnesium level, I’m deficient even though I take a huge dose of these horse sized pill nightly. It’s not just me.

Do We Need A High Dose Magnesium?high dose magnesium

Yesterday a patient – mark her the 3rd patient this month who test deficient in magnesium. The month isn’t even half over. Let me first say. I don’t buy into basic blood serum testing. That’s what your medical doctor likely does. When you go to Quest or Lab Corp, they’re testing only your blood. This doesn’t answer the question of how much is getting into your cells! High dose magnesium usually is necessary.

Always Buy Quality Supplements

For me and many others, our vitamins are swimming in our blood but not making it into the cell where our body can use them. So, we’re wasting our money, right?

Maybe or maybe not. It can be the way the supplement is made, and if you’re buying the local bulk store brand, then it’s how it’s made or the quality. This goes for many others found in health stores and online. Quality may be the difference. Even using High Dose Magnesium isn’t going to work with the bargain stuff.

supplementsWhy Are Americans Deficient In Magnesium?

Magnesium deficiency is running rampant among Americans. Many experts estimate that 80% of Americans are magnesium deficient. And, a major contributing factor is the presence of excess calcium in the body mainly coming from the extreme ratio difference in common foods such as: fortified orange juice (27:1), cheese (26:1), yogurt (11:1), dairy (7:1) and the very commonly used antacids (300:1). Other common contributing factors include:

  • Fluoride
  • Processed foods
  • Alcohol
  • Coffee
  • Sugar
  • Stress
  • Medications

Are You Taking Enough?

Magnesium is a vital component of the workings of over 300 enzymes in the human body. Yet many Americans are not getting adequate intakes of this crucial mineral in their daily nutrition. According to the National Institute of Health (NIH), “Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts.”1

What This Supplement Does For Youhigh dose magnesium, supplements

Ongoing research into the role of magnesium suggests it should be doctor recommended. Ample data shows it plays a significant role in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. If you eat a diet high in protein, calcium, or vitamin D, you need to increase magnesium.  I supplement vitamin D in myself because I am so deficient and to counter this I have to be sure to take enough magnesium.  Don’t take these two things at the same time either or you just waste your money as they negate one another.

Take your D vitamin with fatty foods and your magnesium at bedtime. I recommend about 500 mg at bed. There are 9 different types of Magnesium too so knowing which one is right for you can be like walking through the Valley Of Death without water.  I have a few favorites I can help order for you.

Call the office for a free consult.

720-515-4602

 

Wishing you health and Wellness,

Accent On Health Wellness Center

Dr. Debra

Quote By Debra Arko Novotny  Photos by pina messina,  Tyler Nix Marcelo Leal on Unsplash

Nothing sucks more than feeling bloated and gassy. It’s that crappy feeling when you can’t go. So, ask yourself are you constipated? I’m going to help you get going on knowing what to do to get going safely.Are you constipated

What Is Constipation?

Doctors and practitioners like myself call this gastric distress too. The whole colon or your intestines are blocked. In their opening statement, the 2018 Expert Consensus Document created by the International Working Group for Disorders of Gastrointestinal Motility and Function they said, “Disturbances of gastric, intestinal and colonic motor and sensory functions affect a large portion of the population worldwide.”

That’s a mouth-full. They’re saying most people are constipated. I’d told you that just based on over 25 years of being a licensed health provider! The key issue is the lack of frequency of bowel movements. Hey, many people are searching for constipation pain relief, and they want it quick.

Constipation cleanseMost people do not go poop often enough. If you think you’re one, don’t be embarrassed! Most people have the same problem.

Weight Gain and More

It leads to weight gain, feeling bloating, being tired, and can cause lack of focus. How?  Waste or stool is toxic to you if it hangs around. Think of the lovely smell that you don’t want to hang around once you go. That’s inside you until you do! Doing a cleanse of your colon and help you clean out the toxins and get you going again.

The National Institutes of Health or NIH, reports that people who have fewer than three bowel movements a week have an issue with motility or movement of their bowels.

A big factor today is drugs that people take.

Are You Constipated?

Here’s a list of medicines that can make you constipated.

  • Antacids containing aluminum and calcium
  • Anticholinergics/antispasmodics
  • Anticonvulsants
  • Antidepressants
  • Antihypertensives
  • Antipsychotics
  • Bile acid sequestrants
  • Calcium channel blockers
  • Diuretics
  • Iron supplements
  • Opiates

 

What To Take For Constipationconstipation pain relief

Of course, most medical doctors recommend increasing your fiber and water intake. Many will suggest a constipation medicine with side-effects and long-term health problems.  For many, this isn’t a fix at all. Maybe you just won’t eat more fiber because you live, breath and consume fiber all day. I have help for you that is natural.

What to take for constipation can be a natural solution. A 2017 Study published in Frontiers in Cellular and Infection Microbiology showed that probiotics significantly increase how much you go poop. [It’s okay to use that word, honest]

Also, all-natural fiber in supplement form can support more regular bowel movements. Things like SunFiber which comes from the guar bean, Psyllium husk, Senna, and pectin and all come in small capsules. Check out our bundle below of Pure Encapsulations designed for a healthy bowel.

My favorite is magnesium. The 2007 study published in European Journal of Clinical Nutrition, if you’re low in magnesium, you’re likely constipated. In doing micro-nutrient lab workups on in-office patients, I find 50% of the patients are indeed suffering from low magnesium. When working with virtual [phone] coaching clients we can use their whole symptoms picture to see if magnesium is a fit.

When asking yourself, are you constipated, remember you should have one to three bowel movements daily. What goes in needs to come out.

This is the Healthy Colon Bundle I recommend when I health coach or see a clients in the office. Are you constipated? Then give us a call and let’s see if this is the right treatment for you.

constipation pain relief

 

 

 

 

 

 

References:

  • Dimidi E, Christodoulides S, Fragkos KC, et al. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2014;100(4):1075-1084.
  • Huang R, Hu J. Positive effect of probiotics on constipation in children: a systematic review and meta-analysis of six randomized controlled trials. Front Cell Infect Microbiol. 2017;April
  • Kapoor MP, Sugita M, Okubo T, Fukuzawa Y. Impact of partially hydrolyzed guar bum (PHGG) on constipation prevention: a systemic review and meta-analysis. Journal of Functional Foods. 2017;33:52-66.
  • Keller J, Bassotti G, Clarke J, et al. Expert consensus document: advances in the diagnosis and classification of gastric and intestinal motility disorders. Nature Review Gastroenterology & Hepatology. 2018;15:291-308.
  • Murakami K, Sasaki S, Okubo H, et al. Association between dietary fiber, water and magenisum intake and functional constipation among young Japanese women. Eur

Is your body driving you nuts? I mean are you trying to lose weight and nothing is working. The doctor said everything is okay, but you have read a lot about thyroid and think it’s the problem stopping you from a slimmer you from showing up in real life.lose weight

I believe you.

I also believe that most medical professionals use outdated normal blood ranges for what is a healthy thyroid. Well, and then many don’t run all the tests that really show the whole picture.

Do You Need Lab Work To Know If Your Thyroid Is Not Up To Speed?

Yes is the quick answer but you can go by symptoms. Some health coaching clients want to get started feeling better right away. They ‘report’ all or most of the symptoms of hypothyroidism. The goal to lose weight is only one of these problems.

Does this list sound like you too?

10 Signs It’s Your Thyroid Stopping Youhypothyroidism

  1. Feeling Tired
  2. Gaining Weight [it needs to be on the list]
  3. Feeling Cold
  4. Weakness and Aches in Your Muscles and Joints
  5. Hair Loss
  6. Itchy or Dry Skin
  7. Feeling Down or Depressed
  8. Trouble Concentrating or Remembering
  9. Constipation

10, Heavy or Irregular Periods

Can’t Lose Weight?

Shara only had two symptoms from the list. Yet when we started working to optimize her thyroid function, she lost 21 pounds. She noticed that she had more energy and her infrequent bowel movements became what is considered normal self-corrected too.

Because she had more energy Shara began to exercise more regularly which promoted weight loss. Not realizing that daily bowel movements were vital to good health she didn’t think much of not being ‘regular.’

She quickly discovered that if you want to lose weight what goes in must come out!health coach

Health Coaching to Lose Weight

How did we approach Shara’s weight gain problem?  She became a health coaching client. No, I don’t advise you or tell you what to do. You already know what you want to do. A good health coach is more a mentor who works with the idea of helping you find what works for you. I don’t give you a diet or workout plan.

I do help you with the plan you choose. But it’s your body, and you’ll use me to be a mentor or coach – a listening ear who has information that can help you. Now, this isn’t like a high school coach that cheered you on.

Nope if you want to lose weight, you need a coach who respects you know yourself and they help you do what you want and know works best for you.

Find out more about how you can lose weight especially if it due to diagnosed or undiagnosed hypothyroidism by contacting Debra at her office 720-515-4602

 

I had one of those strange new client calls today. She wanted to lower high cholesterol with supplements.  She also has type I Diabetes.

As the conversation went, it was a fantastic complimentary consult. We hit it off. She was ready to make changes in her life and work with a Health Coach. We’ll call this lady Alice.

Naturally lower high cholesterollower high cholesterol

Alice asked about supplements to help lower high cholesterol. She has a cousin who has successfully worked with me for the same health issue. While her cousin doesn’t have Diabetes I, this chronic illness is part of the whole healthcare dynamic. Autoimmune disease is something other qualified health coaches or I can help with. Her cardiovascular issue is part of the health problem too.

You learn a lot about people just on the phone. I do anyway.

The following week, she phoned me before most people are up and moving around. It was the day before her first scheduled appointment with me.

Forming a connectionhealth coach

“I haven’t done my paperwork because I don’t have a printer. I also can’t download it or anything,” Alice said. Every good relationship in health and wellness begins with some information. Paperwork is a conversation starter. It helps a health coach or practitioner create a connection with you.

“I just want you to tell me what supplement will lower high cholesterol, so I don’t think I need to tell you more about me or do paperwork.” she went on.

My reply, “Alice, I need to know what you eat. I would like to know what you ate yesterday and today if possible. It will help me help you feel better.”  I paused and heard her breathing speed up.

“Also, the information lets me know if you have other problems or what all your health symptoms are. I can’t just say take this supplement without knowing more.” I continued.

Lowering LDL is more than taking a supplement

After another pause, Alice said, “I don’t feel that’s necessary, I only want you to fix my LDL which is too high. “My cousin said you can fix that with a supplement. “

I went on to explain to Alice that this problem didn’t happen overnight and knowing more about her helps me to coach her. She didn’t buy it.lower high cholesterol

Alice explained she had a support group for diabetics and didn’t want to make any changes. My goal wasn’t to change your existing support but to add my support to her and her goals!

It was clear Alice was a professional story-teller. She likely wasn’t eating and exercising like she was reporting to her group. Now with me. I presented a threat.

She would need to let me know what she ate for 7 days after her first visit. We’d do some brainstorming around fitness. Discover what she is currently doing which in our first call she told me was a lot. Now she didn’t want to ‘admit’ to doing anything specific.

There’s More To It Than Taking A Pill To Lower High Cholesterol

Alice wasn’t ready to really feel better or lower high cholesterol. It might change any joint pain she was experiencing. It might help her diabetes. Working with a health coach meant she has to take care of herself. “I just thought I could talk with you and you’d give me a supplement to fix the problem. You know like my medical doctor does.” This sounds like I have to do something other than pop a pill. I’m not ready for that!”health coaching, Functional Medicine

How many times have people shied away from taking responsibility for their own health? Many people do. I feel for Alice.

Change is hard. She knows that the solution is more than a pill. Alice isn’t honest with herself and her support group.

From my first conversation with her she talked about how good she ate and the fitness she does. Then when it came down to sharing details is was scary. Was what she doing right or enough?  We’ll never know.

Alice likely called her doctor asking for a ‘pill’ to lower high cholesterol.

 

 

 

Photos by BigStock, Icons8 team  Pavan Trikutam on Unsplash 

It hit Susan like a train wreck she said. “I seemed to gain weight overnight, and I need help for losing weight after menopause.”Losing weight after menopause

Susan was a regular for acupuncture for pain but never would talk about wellness care. “My butt is as big as a caboose don’t you think?” she asked me turning around to show me where the fat had deposited itself. Like many women, her body had betrayed her. Why?

Simple

Menopause means a change. That’s what my mother called it. It’s right – a change in hormones. A change in your lifestyle. Particularly food and fitness.

Handing Susan a tissue I explained this.

Pre-invest in yourself

First thing is don’t wait until you notice symptoms. Start in your 40’s by being proactive. Use acupuncture for wellness care. In my office, we can do acupuncture through health insurance even when you don’t have acupuncture as a covered benefit. Acupuncture is one of the leading ways to reduce stress a major factor in weight gain.

Vary your exercise from walking to cycling. Do weight and then some yoga.

Start removing grains, pseudo-grains if you haven’t already.

Losing Weight After Menopause – 2 Tips

acupuncture

Susan like many other women I work with in my practice had done an exercise routine for years. She explained that she did these videos at home and then walked every lunch hour for 10 minutes. Yet her belly and butt got bigger. The scale showed a gain too.

Two sizes bigger she felt that losing weight after menopause would be impossible. Not true!

As an acupuncturist, I know that acupuncture will boost the metabolism. I know as a functional medicine practitioner that certain supplements, food, and exercise will help you with losing weight after menopause.

So what are the 2 tips beside do acupuncture?

  1. Begin a move toward a Paleo eating lifestyle if you haven’t already. Remove grains, sugar, and dairy from your diet for a while. Work with someone like myself who is an acupuncturist and a health coach.You’ll need to plan the changes in your eating habits. Cleaning out the kitchen, learning to cook or new ways to prepare tasty yet easy meals. You don’t have to do this alone.‘ Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant.’ Unknown
  2. Exercise[1] is about to change. Yes, you can still walk daily but the 10 minutes is now 45-60 minutes – daily. If you’re open to it, try other forms of cardio. Going to a spin class or a dance class for women. acupuncture and weight lossFor Susan, we needed to add strength training. I suggested weightlifting. She preferred to try Yoga and Pilates. It all works.

The point is you have to change some things up. What worked when you were 40 doesn’t work when you’re 50. It will not work when you’re 60 either. You may move from high-impact to lower impact.

Mix it up at any age Susan did. She found a “spin room” on her way home from work and a Yoga place nearby. She still walks just further outside for longer.

She donated her exercise videos and bought a few light weights. On some days, she lifts weight in front of a mirror in her home.

Expected the unexpected

Let it be fun. Your acupuncture treatment should be relaxing and a special time for you. Enjoy it. If you get your nails or hair done professionally then invest in your wellness and longevity through acupuncture care too.

Think about finding new recipes with your health coach. Aren’t you tired of the same old thing?  It’s exciting to eat new flavors and try old favorites with a new approach.  A lot of women have gotten away from cooking. Using a health coach helps you find what fits your professional and personal lifestyle.Health Coach

Susan resisted the idea of anything other than walking. She was too busy to be in a class. Once she got going with a punch card for the “Spin room” she found that varying her time there helped to relieve stress more than walking. She began to sleep better. Losing weight after menopause became easier.

‘Let exercise be your stress reliever, not food.’ Unknown

Not everyone will have Susan’s amazing results of returning to her old dress size and have a shapelier body yet it’s possible for you too.

Losing weight after menopause always works if you apply my 2 tips. Susan latest comments about her body to me this past week, “Look! My butt looks better than it did when I was 40!”

 

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/

Photo by Abraham Elworo  Dan Gold on Unsplash

I decided to do something different, the great health problem experiment.  As an online health coach these 3 questions seem to be on everyone’s mind recently. How do I lose weight and keep it off? If you’re not thinking that it’s might be How To I Slow The Aging Process, I have no energy and I’m stressed out! Or is it that menopause thing getting you down. No sleep, hot flashes, bloating and night sweats – even when it’s daytime?

Be Part Of Great Health Problem Experiment!

Finally, maybe you’re saying ‘girl you got it all wrong’ it’s all of this. I am so ready to scream at the top of my lungs that I am willing to keep reading. Call this the great health problem experiment. Don’t you want to know if your problem is everyone’s’ or not?

As a health coach and licensed healer my thoughts are how can I help you if I don’t know what bothers my reader most?  Help me research, support, and guide you through what is bothering you the most.

You say, Deb you’re crazy it’s totally something else.  Well I didn’t forget about the other stuff like IBS, thyroid, autoimmune, or you tell me what it is. That’s why I call this the great health problem experiment, I don’t know the answer to the question. What is your biggest health problem so share it with me!

Lose Weight – Slow Aging – Menopause ‘Oh My!’

So how do you let me know what the problem is? Fill out the form below. If it matters to you, it matters to me. Help me help you by giving me so input and insight into how I can support you.

How does that sound?  Easy! Below is a simple poll that let’s me know your thoughts. I only ask for your email and name because there are spammers out that that target such polls and I want to hear from real-humans.

I know there are days – you don’t feel so human or maybe not so real that’s okay, we always blame that on hormones. Thank you for trusting me with your health problem. I look forward to sharing the results of this poll with everyone in an update of this blog post! Yes, I will share it! After all this is the great health problem experiment.

Take The Poll!


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Restless leg is downright terrible. I can’t remember when I didn’t have it. It may have started when I was pregnant for the first time over thirty years ago. That’s a long time to suffer.restless leg syndrome

There are times when I feel it creeping up my leg like bugs walking on my skin. My leg flies in the air with a jerk. Then there’s the tingling feeling on the back of my thigh. Little prickly pins move down toward my knee most often on the back of my leg. Recently my ankle will just all of a sudden get a twinge and my foot jets out kicking whatever is in front of me.

What is your restless leg like?  Does it affect both legs like mine did before I got Plantar Fasciitis? Are you just living with it – hoping for a cure? For me, the cure came in the form of the Pure Wave Massager.

Why Doctors Can’t Fix Restless Leg

So what is this thing that doctors can’t fix?  What causes it and why do more women than men get it?  All great questions still answers are elusive.

If you have it then getting sleep is tough. How do you do at the theater, a long movie or concert?  For me, I fill with dread when the audience [me] return to the theater after an intermission. The poor person in front of me is in for a treat as my leg begins to kick their seat out of control.

Recently we saw Hamilton. I used the Pure Wave Massager before we left for Denver Performing Arts and had no restless leg syndrome!

What is Restless LegRLS restless leg

RLS, as it is known, is a disorder of the nervous system. Western medicine calls it a disorder. I call it a pain in the butt – literally at times.

While only about 10% of the population get it, more women have it. There’s no age that it effects. Western medicine will try to tell you that it might be in your genes. I doubt that. What I do believe.

Three Factors Play A Role In Restless Leg Syndrome

  1. Pregnancy like with The problem is for many it doesn’t go away. In Asian medicine, it is believed to be because of blood changes to the mom during pregnancy. This means hormones go wacky. Also, it is likely due to blood loss during delivery and the hormone changes.Many women become iron deficient, giving birth, and there is strong research pointing to anemia as a temporary cause.
  2. Chronic illness like diabetes or peripheral neuropathy often involves Restless leg syndrome is associated with other diseases such as Parkinson’s, Kidney issues, or autoimmune.restless leg syndrome, rls
  3. Tight muscles. This is the most common. There can be vitamin deficiency too. Vitamin D and all B Vitamins can greatly help a person. So why muscles.When our muscles stay tight, they limit the flow of blood, nerve responses, and create tension in that part of the body. Have you ever experienced tight, stressed shoulders?  It’s the same thing with legs. They get tight and unless we do deep massage daily restless leg syndrome with lessening or be gone for days. I prefer the Pure Wave Massager because I can do it myself and it has several different attachments.

As an acupuncturist and online health coach it’s so easy to treat my patients. Simply the process of acupuncture and my Pure Wave Intense Massager gives a better and deeper treatment with better success.

I hope if you have restless leg syndrome this article is helpful. If you are looking for what to do at home to eliminate or lessen your RLS try the Pure Wave.  

 

Photo by elizabeth lies on Unsplash

Photo by Rahul Anil on Unsplash

Have you had mornings like this? You dread getting out of bed because of foot pain. Recently I had the ‘opportunity’ to experience Plantar Fasciitis. Man, it hurts like Heck. I stupidly rushed out the door before the holiday for gifts. Guess what you can’t wear two different boots on your feet even if they look almost identical. The slight difference in the heel killed my left foot.

Not All Foot Pain Is Plantar Fasciitis

Yes, a silly thing that has created lots of pain. I can’t go barefoot though I never did. I can’t wear flip-flops. That’s okay because I only used them in the gym sauna. But the worst is when I get up in the morning. It hurts to run to the restroom. It’s like stepping on tac’s or hot coals do you know the feeling? Yeah, I gave myself Plantar Fasciitis.

Sure I can do acupuncture on it. I do. I have many patients getting better because of my Plantar Fasciitis treatment. The key though for me in my personal experience is the vibration tool, called Pure Wave I use in the office and my foot rocker. Plantar Fasciitis is one of those things you have to be aggressive with daily. Yes, daily you have to treat it at home. Acupuncture weekly gets to the deep inflammation, and it promotes healing. Keep it up if you have Plantar Fasciitis.Plantar Fasciitis

Plantar Fasciitis And Stretching

When I think back to the day, I messed up. I spent six hours on my feet. Then I didn’t stretch out my feet or legs at all. Preventive is one of those hindsight things. But you bet, that as I get better, it’s part of my day – every day.

Runners And Plantar Fasciitis

Are you on your feet a lot?  Maybe you’re like me. I run. I love to run, so I do it outside when the weather is good. I’m one of those fare-weather runners. It’s not about a race. It’s that thing to stave off age and keep me moving. When I can’t run outside, I’m in the gym. I try to run and lift weights three times a week. This is a lot of time on your feet.  Wearing the right footwear made the difference for me. I have taken to wearing an old pair of Hoka Stinson ATR’s for errands or with jeans.

Finally. My feet love my low heels once again. I tried a pair Sunday, and my feet didn’t hurt. I still came home and used both the vibration tool and the foot rocker. It’s been almost ten weeks, and I can run three days in a row. Put on a pair of heels for a few hours.

Why Acupuncture For Plantar Fasciitis

If you have Plantar Fasciitis, you might want to try acupuncture. It’s important though to invest in both the Pure Wave and the UltraFlex PowerStep. I did try a few other things and found they made my foot worse.

The bonus for me is my restless leg is almost gone too! Both Plantar Fasciitis and restless leg are about inflammation and tightness. Acupuncture and the right home care solved these for many of my patients and me.

 

Images from Photo Unsplash

The Plant Paradox Verses The Paleo Principle

When did eating and knowing what to eat become so hard? I stand between The Plant Paradox and The Paleo Principle truthfully. These two books both talk about Lectins and how damaging they are to humans. Well, they’re actually poison to everything, and they cause disease in humans.

The Plant Paradox

The Plant Paradox Book

I think if you’re good at being a vegetarian then definitely read every page of The Plant Paradox. Even if you’re leaning toward being Paleo still read it. It is by far the best explanation of why we – by we I mean you should change what you eat.
For me, I want meat protein. That’s why I lean toward Paleo. However, True Paleo is really a lifestyle of eating a dense nutrition diet of vegetables and some protein from all kinds of sources. This includes animal protein.

If you have high cholesterol or triglycerides, you need to read these books and change what you eat. If you have diabetes or an autoimmune disease dive into these recipes. Trade your quick meal or pizza for health. Weight loss a favorite with well, everyone happens when you eat this way.

The Paleo Principle

So why do I say I stand between these two similar but different views? I think The Plant Paradox is too limited for many. I don’t agree with the amount of meat protein you can eat on The Paleo Principles.  Eat about 6 oz total daily seems to be good for most people. You can lose weight on either lifestyle. Be sure you read this article on the Biggest Weight Loss Mistakes

Paleo Principles

The Plant Paradox Verses The Paleo Principle

I totally agree with The Plant Paradox about what is the best type of chicken and eggs. I also believe you should limit foods you don’t find in The Plant Paradox if you decide to remain Paleo or become one.

There are more books but once you read these two and I mean read them you’ll know why to change how you eat. In fact, you’ll be motivated and ready to take back control of your health.

I’ll write more here later, but right now my readers are asking where they bet the books.

Click on the book covers here to learn more about each book.

These are my partner links with Amazon. I really appreciate you clicking on them if you’re interested in learning more about these books.

 

The Plant Paradox

Paleo Principles 

Photo by César Viteri on Unsplash

 

 

Are there ways to promote brain health other than taking a vitamin? Food has some of the most powerful abilities to help you avoid `This is my top eight nutrients for brain health. Brain Health, nutritients

There are a lot of different kinds of illness that can affect the brain. As we age however this population is unique because there are so many of us and never before has there been so much mental decline. Alzheimer’s is but one cognitive disease.

How To Avoid Alzheimer’s

Check out my favorites and incorporate them into your diet. Remember organic and non-GMO is always best, locally growth is great, and fresh is good. Avoid packaged food and frozen foods.

1. Sprouted grains are great. They provide energy for brains, but we don’t want to eat too much. Some great ideas are sprouted out quinoa or brown rice. I recommend staying away from pasta, or regular rice is both are starchy foods. The brain does not like starchy foods.

2. Make sure you’re getting your Omega’s. Omega-3’s have a crucial role in brain functioning and Alzheimer’s . To get enough from food sources like salmon, trout, herring, or sardines you’d have to eat a lot of fish. I recommend a hearty supplement that contains omega-3’s, 6, 7, and 9.

The Power Of Nutrition

Alzheimer’s, Omega 3

3. One of the most important nutrients in the top 8 nutrients for brain health is vitamin E.  According to the American Journal of Epidemiology, vitamin D plays a role in delaying cognitive decline. He is plentiful and most nuts, leafy green vegetables, asparagus, olives, seeds, and eggs.

4. Blueberries and other berries support a healthy brain. They are especially rich in a protective compound called anthocyanins according to Tufts University. Blueberries and blackberries have been found to be effective in improving memory and delaying short-term memory loss.

According to Tufts University, July 2015 issue of Ask Tufts Experts, Do blackberries have similar brain benefits from polyphenols as seen in blueberries? The answer is yes. Health find goes on to say that blueberries are also packed with vitamin C K and manganese. The Atlantic goes on to say that blackberries and other berries provide great protection against Alzheimer’s as well as other age-related memory loss and types of cognitive decline.

5. Vitamin K or potassium hit the list of top 8 nutrients for brain health and Alzheimer’s. Vitamin K is a powerful brain power booster and enhancer of cognitive function. To get more eat broccoli and berries. Rich in compounds called glucosinolates vitamin K helps neurotransmitter processes which keep the brain and memory sharp. Neurotransmitters continue to grow and form our entire lives. They actually form in neural networks according to our beliefs and thought patterns. When we talk about changing our lives and changing how we believe we have to lay down new neurotransmitter pathways. To do this, we have to have a healthy brain, to begin with.

How Important Is Sleep?

6. To me this should be at the start of the top 8 nutrients for brain health list, it’s a good night sleep. Our body needs 7 to 8 hours, and so does our mind. When we sleep, it should be relaxing yet dream filled. If your dreams are troubled, you toss and turn a good night sleep may not be happening for you. Taking time to discover if this is stress related, pain related, or function of our brain is important.sleep, insomina, acupuncture, naturopath

7. Vitamin C is a nutrient that seems to be good for everything. It is also good for the brain and protects against degeneration, and there’s a long history of its use. We know citrus fruits have vitiamin C, did you know it’s also in red peppers and broccoli as well.

8. Something hitting the news and it’s not a trend, is Turmeric. Turmeric is wonderful for many things including being a powerful anti-inflammatory. Many people are rushing to the store to buy Turmeric, and it may not even be the quality you need. It should be a unique blend that usually is found only from a prescription level at your naturopath or acupuncturist office.

Top 8 Nutrients For Brain Health

So how do you get all these great nutrients into your diet daily? My favorite way is a fruit smoothie. Now I don’t put protein powders or honey in mine. I find the fruit has enough sweetness but you can add a few drops of your favorite Stevia if you like. Stevia comes in flavors, and you can use the liquid form which isn’t processed.

Brain Health Daily

By mixing the berries together with some Kiefer or yogurt, you have a simple smoothie. Throw in some broccoli with your lunch or dinner. Make sure you go to bed and get the rest needed. Start your day with meditation or journal for a few minutes. This is a calm, relaxing state. Center your mind around positive things you see coming your way this day. Even on our worst days, our cloudy days we can begin with a fresh outlook. This is your day for a healthy body and a healthy mind. This is my list of the top 8 nutrients for brain health and to  help you avoid Alzheimer’s.

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