Daily Archives: April 11, 2014

Feed Your Brain

brain foodBy Jacquie Eubanks BSN, RN

Is there such a thing as brain food?  Glucose is the fuel used by brain cells to fuel the mitochondria that are responsible for your brain power.  The brain is constantly hungry for energy and uses more than 20 percent of our daily energy intakeAll foods that we consume greatly impact brain function including learning, memory, mobility, senses and emotions.  The energy produced from our diets is systematically delivered to brain cells, called neurons, through the blood stream.  Because neurons cannot store glucose, a constant supply of fuel must be delivered to the brain to fuel cellular activities. 

Neurons have a high demand for energy as they are constantly in a state of metabolic activity.  Even while we sleep, neurons are hard at work repairing and rebuilding structural components and manufacturing enzymes and neurotransmitters.  Nerve transmissions or communication signals consume half of the brain’s energy usage or nearly 10 percent of the entire body’s energy.  Without efficient energy, our brains cannot function normally.  In fact, without fuel, our bodies don’t function well on any level.  Poor eating habits and eating the wrong foods over a life time can affect the structure and function of the brain.

Glucose, or blood sugar, is obtained from the carbohydrates we consume such as starches, sugars, grains, legumes, fruits and vegetables and to a smaller degree dairy products.  Too many refined carbs or sugar in the bloodstream can actually deprive your brain of glucose, depleting its energy supply and compromising concentration and mental activity.  Complex carbs, found mostly in natural, whole foods, have long chains of sugar molecules that take time to break down into the shorter glucose molecules that the brain uses for food.  Simple carbs, such as those found in processed and refined foods, already have short chain sugar molecules so they enter the blood stream quickly. 

Sugary foods, such as soda, candy and foods containing corn syrup, contain glucose that is absorbed directly through the stomach wall and immediately released into bloodstream.  This rapidly raises glucose levels and gives you a short-lived boost.  However, this triggers the pancreas to secrete insulin, which pulls the excess glucose from the bloodstream to store for later use, making it unavailable for the brain to utilize.  Within a few hours, your ability to focus and think suffers and you may feel weak, tired or nervous as the brain signals the need for another boost.  Repeatedly overloading the bloodstream with sugar diminishes the body’s ability to respond to insulin, leading to insulin resistance and increasing the chances of  developing type 2 diabetes. 

According to the Alzheimer’s Association, the best brain-healthy diet is one that reduces the risk of heart disease and diabetes and encourages good blood flow to the brain.  A brain-healthy, heart-healthy diet is most effective when combined with exercise, mental activity and social interaction.  Managing your body weight is also important for overall health of the brain and body, as long-term studies show that obese middle-agers are twice as likely to develop dementia later in life.  Add in high cholesterol and high blood pressure and that risk increases six-fold.  Increasing the intake of protective foods such as healthy fats, antioxidant containing fruits and vegetables, and omega-3 fatty acids may reduce the risk of heart disease and stroke and add brain cell protection.  To optimize brain power, consider more frequent but smaller meals to keep blood sugar stable.  The brain appears to function well with about 25 grams of circulating glucose, about the amount found in a banana. 

If you really want to preserve your brain’s health, consider ditching soda, foods with high fructose corn syrup, and high sugar content foods in favor of healthier choices.  The following foods are just a few examples of brain-healthy foods: 

Spinach and leafy greens are loaded with vitamins C and E, which have been shown to improve cognitive abilities.

Fatty fish, high in omega-3 fatty acids, has been shown to help slow cognitive decline that comes with aging. 

Berries, which are chock full of vitamins and antioxidants, can help combat oxidative stress associated with aging and appear to support the brain’s signaling capabilities.

Carrots have high levels of luteolin, which could reduce age-related memory deficits and inflammation in the brain. 

Walnuts contain high levels of antioxidants that may combat the damage to brain cells’ DNA caused by free radicals.

Apples are a great source of quercetin, an antioxidant that helps keep you mentally sharp by protecting brain cells from free radicals, which can damage neurons and lead to cognitive decline. 

On those occasions when we can’t always eat “right”, here are some supplements to support brain health:

Deeper Greens by Ortho Molecular provides a proprietary blend of fruits, greens and antioxidant vegetables with high ORAC value, a value given to foods that increase beneficial blood plasma antioxidant levels.  Organic ingredients used whenever possible. 

OmegaGenics EPA-DHA 720 by Metagenics provides a healthy balance of highly concentrated omega-3 essential fatty acids from cold water fish.  Produced in Norway, these lemon flavored softgels are stabilized with natural antioxidants to ensure freshness.  Purity guaranteed. 

Brain Energy (98723) by Douglas Laboratories is specially formulated to support dopamine production for a more energetic brain.  Vegetarian formula. 

Brain Support, Q. by Quantum Nutrition Labs provides a comprehensive, live-source formula to promote brain performance, clarity, focus, attention and memory as well as advanced lipid support for the brain. 

Muscle Cramps – All Pain No Gain

MusclePainBy Jacquie Eubanks BSN, RN

If you have ever experienced a sudden and severe muscle contraction, and the majority of us have, you’ll know just how painful that experience can be.  While muscle cramps generally last only a few seconds to a few minutes, the often surprising and sudden onset and intensity are not as quickly forgotten.  Muscle soreness may remain for several days and it may take up to a week for the muscle to return to a normal, pain free state.  A cramp occurs when a muscle involuntarily contracts and does not release.  Skeletal muscles, which we voluntarily control, are most likely to be affected.  Most often cramping occurs in the calf, hamstring or quadricep muscles but hand and foot cramps are also common. 

Causes of muscle cramping can include muscle fatigue, inadequate stretching, poor conditioning, dehydration and electrolyte depletion. Low levels of potassium and calcium may also cause muscle cramping, as both minerals contribute to healthy muscle function. Those most susceptible to cramping include athletes, who often develop cramps at the end of intense or prolonged exercise, and the elderly due to normal muscle atrophy and the body’s lessened ability to respond to thirst and temperature changes.  Those who are ill, overweight or taking certain medications are also at high risk of cramping. 

True cramps, one of four basic categories of skeletal muscle cramps, are the most common type.  True cramps are most likely the result of hyperexcitability of the nerves that stimulate the muscles and can occur under a variety of circumstances.  These can include:

Injury to the muscle or a broken bone can cause persistent spasms as a protective mechanism to keep the muscle or bone stable in order to recover. 

Strenuous physical activity, overuse of muscles and muscle fatigue can cause cramping during exercise or while at rest many hours later.  Rest cramps, which often strike during the night,  can be painful, frequent and sleep disruptive. 

Dehydration caused by excess fluid loss during vigorous activities increases the likelihood of cramping.  Poor fluid intake, diuretic medications , and sodium depletion are all contributing factors that can result in dehydration. 

Low blood calcium or magnesium levels can directly impact and overstimulate nerve endings and muscles, increasing the predisposition for true muscle cramping.  Low levels of calcium and magnesium can be the result of pregnancy, diuretic medications, inadequate dietary absorption or poorly functioning parathyroid glands, which regulate calcium balance. 

Low potassium blood levels can cause cramping and muscle weakness, as potassium affects the way neuromuscular cells discharge and regenerate energy.  When potassium levels are low, muscles and nerves cannot function properly. 

Vitamin deficiencies including thiamine (B1), pantothenic acid (B5) and pyridoxine (B6) can also lead to muscle cramping although the exact reasons are unclear. 

Poor circulation, which results in decreased oxygen in the muscle tissue, can cause severe pain and cramping. 

Initially, stretching the muscle will often relieve a cramp especially in the feet and legs.  Gentle muscle massage can help to relax the muscle.  Later on, a warm bath or a heating pad may help relieve the soreness that may follow a cramp or muscle spasm often called a Charlie horse.  Fluid and electrolyte, especially sodium and potassium, replacement is critical for treating or preventing cramping.  If cramping is severe or persistent or not associated with an obvious cause, it can be a sign of an underlying medical condition, which may require a visit to your healthcare professional.   

To prevent muscle cramping, stretch before and after exercise, hydrate before, during and after the activity, and make sure to get adequate amounts of calcium, potassium and magnesium.  Although cramps are painful, the discomfort is generally short lived.  Giving your muscles a little TLC can prevent or lessen the occurrence of muscle cramping, allowing for a great exercise session or a good night’s sleep. 

Try these products for relief of muscle cramping:

Spaz Out® by Metabolic Maintenance is a balanced mineral formula that is designed to replenish the mineral electrolytes most at risk of deficiency in those with muscle cramping.  Contains calcium, magnesium and potassium and other minerals. 

Muscle Cramp/Tension Formula by Pure Encapsulations contains important electrolytes and soothing herbs to relieve occasional nighttime muscle cramps, minor muscle cramps associated with exercise and overall muscle tension. 

Restore by Heel/BHI is a homeopathic formula for the temporary relief of muscle soreness, burning  and cramping resulting from physical exertion or lactic acid buildup.