Dr. Laura: How Sugar Ages the Brain

Vulnerable populations with long term unmanaged blood sugar levels are subject to brain atrophy (shrinkage) and accelerated brain changes including memory loss and cognitive decline.

Memory Lapses?

Vulnerable populations with long term unmanaged blood sugar levels are subject to accelerated brain changes including memory loss and cognitive decline. 

Who’s most at risk?

Most at risk are those with Diabetes type I and II monitor sugar regularly and those with metabolic syndrome or cardiovascular disease. 

But that’s not all. 

Anyone with long term fluctuating blood sugar levels could be at risk for cognitive decline. So those with chronic stress are also at risk. Stress elevates cortisol, which subsequently activates sugar into the blood stream. This is really helpful when we need the energy to physically run from the tiger.  However, in our day in age, the tiger is more likely to be the boss, the lack of sleep, the poor diet, or the overscheduled.  Stress, namely long-term cortisol release, affects the microbiome. Certain drugs like antibiotics and oral birth control pills can also change the microbiome. Shifts in populations of gut bacteria can evidently impact blood glucose regulation. Overgrowth of candida can make us crave sugars and leave us in a state of flux or what we have now termed “hangry”. 

If you are the hangry type, you likely have issues with blood sugar. 

A state of blood sugar surges and crashes overtime will lead to unfortunate hippocampus affects, namely sugar induced shrinkage and memory challenges. 

Those at risk:

  • long term fluctuating blood sugar levels
  • history of oral birth control use
  • history of antibiotic use
  • diabetic patients on metformin
  • elevated cortisol
  • chronic stress
  • poor diet
  • lack of moderate regular exercise
  • disrupted sleep patterns

What’s a healthy blood sugar level?

Guidelines for healthy levels are subject to some interpretation, however from a functional medicine point of view, HbA1c should be between 4.6 and 5.3% and fasting blood sugar levels are healthiest around 4-6mmol/L. Note that those with red blood cell disease like sickle cell anemia, which change the shape of the blood cell, HbA1c is not a reliable marker and other markers like triglycerides, and fasting blood sugar levels must be taken into account. 

Protect your brain

Protect memory and cognition with adequate blood supply, high levels ofanthocyanins, appropriate levels of B vitamins, omega-3 fatty acids and a diet low in sugar and high in fibre, protein and healthy fats. Caution with drugs like metformin, which help regulate blood sugar in diabetics and is associated with cognitive decline. Apparently, this could be due to a number of factors, and not just the drug directly; it is therefore important to monitor B2 (riboflavin), B6, B12 when on metformin. 

It is important to include in the diet:

  • high levels of anthocyanins
  • plant powers found in dark blue and purple fruits and vegetables
  • consistent intake of B-vitamins 
  • egg yolks, red meat, liver, clams, mussels, avocados and dark leafy greens
  • daily dose of omega-3 essential fatty acids
  • cold water fatty fish like salmon and sardines
  • flax, hemp and walnut

Is diet alone enough?

Is diet enough to keep up with the demands of cognitive decline? It is difficult to know as diets of many individuals need to be followed for years and it is difficult to control what people eat on a daily basis for any length of time. First and fore most get what you can from the diet, yes, this is critical as the body knows best how to get nutrients from food. Insulin sensitivity is an important factor in blood glucose regulation and a short-term keto diet and or fasting is proven to be effective method to reset it. 

Reduce the risk factors as indicated above and get help to re-set the microbiome. That means create a sleep routine where you go to bed and wake up at the same time every night. Move your body every day for about 30 minutes. It means to have space in the day that is not filled with tasks and demands. Take appropriate supplements where diet falls short or medications deplete. 

Memory and cognition decline over time. It doesn’t happen overnight. So too should your changes and lifestyle reflect a long-term plan. If you feel you need help, Naturopathic Doctors are trained in lifestyle and laboratory analysis, diet, nutrition and nutraceuticals. 

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a functional medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Free Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only functional medicine and ancestral health training company.

References:

Cui X, Abduljalil A, Manor BD, Peng CK, Novak V. Multi-scale glycemic variability: a link to gray matter atrophy and cognitive decline in type 2 diabetes. PLoS One. 2014;9(1):e86284. Published 2014 Jan 24. doi:10.1371/journal.pone.0086284

Zhao X, Han Q, Lv Y, Sun L, Gang X, Wang G. Biomarkers for cognitive decline in patients with diabetes mellitus: evidence from clinical studies. Oncotarget. 2017;9(7):7710–7726. Published 2017 Dec 14. doi:10.18632/oncotarget.23284

Dr. Laura: Why do processed foods get such a bad wrap?

Advanced Glycated End products

AGES– Advanced Glycated End products area product of food processing. AGEs appear to stimulate chronic low-grade inflammation and promote oxidative stress and affect the pancreatic beta cell function leading to the development of insulin resistance. Stop AGE diets in animal models and diabetes stops.

Bad Fats

Fats– Not all are created equal! Processed foods use trans fats to prolong shelf life, saturated fats because they are cheap and tasty. Transfats and arachadonic acids create inflammation in the body. This increases risk for plaques in the vascular system, increases cholesterol and ultimately blood pressure. In contrast, when healthy fats like omega 3 fatty acids (aka high quality fish oil) the inflammation markers go down, the cell is better able to perform its function. Since every cell has a phospholipid bilayer. This means that every cell’s skin is made of fat. When fat is of a fluid nature, nutrients are able pass in and out more effectively and the cell’s function is optimized.

Food Dyes

Dyes–The processed food industry uses food dyes to add colour to colourless foods, to enhance colour and to avoid colour loss due to environmental elements and to preserve consistency when there are variations in the colour of food. Food dyes are know to cause inattention, hyperactivity, irritability, temper tantrums or trouble sleeping.

Sugars

Sugar & high fructose corn syrup. Most processed foods have some sugar added including soda pop, breads, cereals, yogurts, processed meats, soups and condiments. High-sugar diets may make a significant contribution to cardio-metabolic risk.  High fructose corn syrup, when digested by the body produces reactive carbonyls, which creates tissue damage. Countries using high-fructose corn syrup had rates of diabetes that were about 20% higher than countries that didn’t mix the sweetener into foods, even when total sugar and total calories remain the same.

Salt

Salt– Processed foods use salt to help preserve it and for added flavour. The amount of salt in restaurant and packaged foods are the main culprits in the Western diet, not the salt added to home-prepared whole foods.  Research shows that the average North American consumes 4000mg sodium per 2000kcal diet. This is almost twice as much as the 2300mg/day recommend by some health experts. If the amount reduces even to 2700mg/day, a 5mmHg smaller rise in systolic blood pressure would be noted in those 25-55 years of age. This results in an estimated 150,000 lives saved from death due to cardiovascular events. The kicker is, if not getting annual checkups, often the first sign of high blood pressure, is a deadly heart attack.

White Flour

White flour  – Without the fibre, white flour easily breaks down quickly into simple carbohydrates, which is essentially sugar to the body. Processed foods are full of white flour. The fast breakdown quickly elevates blood sugar, induces insulin release and quickly and causes cravings for more sugar to restore blood sugar levels. The cycle easily repeats itself as quick carbs are continually fed into the body. Over time and continued food abuse, the insulin that works diligently to get the sugar into the cells, becomes less effective, the sugar stays in the blood stream and the person is now experiencing high blood sugar levels and insulin resistance… a path well travelled to the diabetes destination.

Dr. Phil Shares: Insulin Resistance Causes and Symptoms

One in three North Americans—including half of those age 60 and older— have a silent blood sugar problem known as insulin resistance. Insulin resistance increases the risk for prediabetes, type 2 diabetes and a host of other serious health problems, including heart attacks, strokes and cancer.

What is Insulin Resistance?

Insulin resistance is when cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin is trying to send out—which is to grab glucose out of the bloodstream and put it into our cells. Glucose, also known as blood sugar, is the body’s main source of fuel. We get glucose from grains, fruit, vegetables, dairy products, and drinks that bring break down into carbohydrates.

How Insulin Resistance Develops

While genetics, aging and ethnicity play roles in developing insulin sensitivity, the driving forces behind insulin resistance include excess body weight, too much belly fat, a lack of exercise, smoking, and even skimping on sleep.4

As insulin resistance develops, your body fights back by producing more insulin. Over months and years, the beta cells in your pancreas that are working so hard to make insulin get worn out and can no longer keep pace with the demand for more and more insulin. Then – years after insulin resistance silently began – your blood sugar may begin to rise and you may develop prediabetes or type 2 diabetes. You may also develop non-alcoholic fatty liver disease (NAFLD), a growing problem associated with insulin resistance that boosts your risk for liver damage and heart disease. 5

Signs and Symptoms of Insulin Resistance

Insulin resistance is usually triggered by a combination of factors linked to weight, age, genetics, being sedentary and smoking.

– A large waist. Experts say the best way to tell whether you’re at risk for insulin resistance involves a tape measure and moment of truth in front of the bathroom mirror. A waist that measures 35 inches or more for women, 40 or more for men (31.5 inches for women and 35.5 inches for men if you’re of Southeast Asian, Chinese or Japanese descent)increases the odds of insulin resistance and metabolic syndrome, which is also linked to insulin resistance.

– You have additional signs of metabolic syndrome. According to the National Institutes of Health,in addition to a large waist, if you have three or more of the following, you likely have metabolic syndrome, which creates insulin resistance.

  • High triglycerides. Levels of 150 or higher, or taking medication to treat high levels of these blood fats.
  • Low HDLs. Low-density lipoprotein levels below 50 for women and 40 for men – or taking medication to raise low high-density lipoprotein (HDL) levels.
  • High blood pressure. Readings of 130/85 mmHg or higher, or taking medication to control high blood pressure
  • High blood sugar. Levels of 100-125 mg/dl (the prediabetes range) or over 125 (diabetes).
  • High fasting blood sugar (or you’re on medicine to treat high blood sugar). Mildly high blood sugar may be an early sign of diabetes.

– You develop dark skin patches. If insulin resistance is severe, you may have visible skin changes. These include patches of darkened skin on the back of your neck or on your elbows, knees, knuckles or armpits. This discoloration is called acanthosis nigricans.8

Health Conditions Related to Insulin Resistance

An estimated 87 million American adults have prediabetes; 30-50% will go on to develop full-blown type 2 diabetes. In addition, up to 80% of people with type 2 diabetes have NAFLD.9 But those aren’t the only threats posed by insulin resistance.

Thanks to years of high insulin levels followed by an onslaught of cell-damaging high blood sugar, people with insulin resistance, prediabetes and type 2 diabetes are at high risk for cardiovascular disease. Insulin resistance doubles your risk for heart attack and stroke – and triples the odds that your heart attack or ‘brain attack’ will be deadly, according to the International Diabetes Federation.10

Meanwhile, insulin resistance and metabolic syndrome are also linked with higher risk for cancers of the bladder, breast, colon, cervix, pancreas, prostate and uterus.11, 12  The connection: High insulin levels early in insulin resistance seem to fuel the growth of tumors and to suppress the body’s ability to protect itself by killing off malignant cells. 13

How You Can Prevent or Reverse Insulin Resistance

Losing weight, getting regular exercise and not skimping on sleep can all help improve your insulin sensitivity. Don’t rely on dieting or exercise alone: in one fascinating University of New Mexico School of Medicine study, published in the International Journal of Obesity, overweight people who lost 10% of their weight through diet plus exercise saw insulin sensitivity improve by an impressive 80%. Those who lost the same amount of weight through diet alone got a 38% increase. And those who simply got more exercise, but didn’t lose much weight, saw almost no shift in their level of insulin resistance.14 

Turn in on time, too. In a study presented at the 2015 meeting of the Obesity Society, researchers found that just one night of sleep deprivation boosted insulin resistance as much as eating high-fat foods for six months.15

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Dr. Phil Shares: 10 Reasons Why Weight Lifting Is Great for Women

10 Reasons Why Weight Lifting Is Great for Women

10 Benefits of Strength Training for Women

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing.

The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in selfies?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn More Fat

Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle.

The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle.

When you do an intense weight-training program, your metabolism stays elevated and you continue to burn fat for several hours after working out. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change Your Body Shape

You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.”

So, no, you won’t bulk up — women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost Your Metabolism

The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss.

Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get Stronger and More Confident

Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier.

According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build Strong Bones

It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight.

Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Improve Mood

You’ve probably heard that cardio and low-impact exercises such as yoga help improve mood; weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training.

7. Improve Sports Fitness

You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing… whatever sport you enjoy.

8. Reduce Injuries 

Weightlifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life.

It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get Heart Healthy

More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping.

Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Maintain Healthy Blood Sugar Levels

In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent.

According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: The 17 Scariest Halloween Candies

The 17 Scariest Halloween Candies
 

Everywhere you turn, there are bowls of Halloween candy that are full of spooky ingredients like sugar, fat, chocolate, soy lecithin, polyglycerol polyricinoleate, sodium metabisulfate, resinous glaze, and carnauba wax — yum!

OK, let’s be honest — a list of sketchy ingredients isn’t going to stop anyone from hoovering a handful of [insert favorite Halloween candy here]. We’re not here to rain on your candy parade; you can still enjoy the scary good sweet stuff — if you eat them in moderation and if you know which ones you really should avoid (or eat less of).

Use this guide to tally up your sugary treats and don’t let the “fun-size” options fool you: They may be smaller, but the calories, fat, and sugar content still pack a significant punch.

For reference, when it comes to added sugars, the American Heart Association recommends no more than six teaspoons (25 grams) for women and kids aged 2 to 18, and no more than nine teaspoons (36 grams) for men. Per day.

 

The Worst Chocolate Halloween Candies

Whether they’re stuffed with caramel, nuts or coating delicious crispy wafers, chocolate candies are hard to resist. Chocolate taps into our deep-seated love for both sweets and fats. Sadly, it’s not the good kind of fat since most chocolate candies are made with partially hydrogenated fat or palm oil. Beware of these top 10 offenders:

1. Whoppers (1 tube): calories 32, fat 1.2 g, sugar 2 tsp
Ingredients: Sugar, corn syrup, partially hydrogenated palm oil, whey (milk), cocoa; malted milk (barley malt; wheat flour; milk; salt; sodium bicarbonate), resinous glaze, sorbitan tristearate, lecithin, salt, natural & artificial flavors, calcium carbonate, tapioca dextrin.

2. Milky Way (1 mini-bar): calories 38, fat 1.6 g, sugar 1 tsp
Ingredients: Milk chocolate (sugar, cocoa butter, skim milk, chocolate, lactose, milkfat, soy lecithin, artificial flavor), corn syrup, sugar, hydrogenated palm kernel oil, skim milk, less than 2 percent milkfat, cocoa powder processed w/alkali, malted barley, lactose, salt, egg whites, chocolate, artificial flavor.

3. M&Ms (1 fun-size pack): calories 67, fat 2.3 g, sugar 2 tsp
Ingredients: Milk chocolate, sugar, cornstarch, less than 1 percent: corn syrup, dextrin, coloring (includes blue 1 lake, yellow 6, red 40, yellow 5, blue 1, red 40 lake, blue 2 lake, yellow 6 lake, yellow 5 lake, blue 2), gum acacia.

4. Hershey’s Cookies ‘N’ Creme (1 mini bar): calories 67, fat 4 g, sugar 1.6 tsp
Ingredients: Sugar, vegetable oil, nonfat milk, corn syrup solids, enriched wheat flour, lactose, 2 percent or less of cocoa, whey high fructose corn syrup, chocolate, lecithin, baking soda, salt, natural flavor and artificial flavor, tocopherols, PGPR (polyglycerol polyricinoleate, a compound that reduces viscosity).

5. Kit Kat (1 fun size bar): calories 70, fat 3.7 g, sugar 2 tsp
Ingredients: Sugar, wheat flour, nonfat milk, cocoa butter, chocolate, palm kernel oil, lactose, milk fat, contains 2 percent or less of: soy lecithin, PGPR, yeast, vanillin, artificial flavor, salt, sodium bicarbonate.

6. Snickers (1 fun size bar): calories 80, fat 4 g, sugar 2 tsp
Ingredients: Milk chocolate, peanuts, corn syrup, sugar, milkfat, skim milk, partially hydrogenated soybean oil, lactose, salt, egg whites, chocolate, artificial flavor.

7. Twix (1 cookie): calories 80, fat 4 g, sugar 2 tsp
Ingredients: Milk chocolate (cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin, PGPR, artificial flavors), sugar, enriched wheat flour, palm oil, corn syrup, skim milk, dextrose, less than 2 percent of food starch-modified, salt, cocoa powder, baking soda, soy lecithin, artificial flavor.

8. Almond Joy (1 snack size): calories 80, fat 4.5 g, sugar 2 tsp
Ingredients: corn syrup, milk chocolate, coconut, sugar, almonds, 2 percent or less of vegetable oil, cocoa, whey, salt, hydrolyzed milk protein, lecithin, sodium metabisulfite.

9. Butterfingers (1 fun-size bar): calories 85, fat 3.5 g, sugar 2 tsp
Ingredients: Corn syrup, sugar, ground roasted peanuts, hydrogenated palm kernel oil, cocoa, molasses, and less than 1 percent of dairy product solids, confectioner’s corn flakes, nonfat milk, salt, soy lecithin, soybean oil, cornstarch, natural flavors, TBHQ (tertiary butylhydroquinone, a preservative) and citric acid (to preserve freshness), annatto color.

10. Reese’s Peanut Butter Cups (1 cup): calories 67, fat 2.3 g, sugar 2 tsp
Ingredients: Milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, corn syrup solids, soy lecithin, PGPR, emulsifier), peanuts, sugar, dextrose, salt, TBHQ.

 

The Worst Straight Sugar Halloween Candies

Straight sugar candies are mostly made with sugar, sugar, and more sugar, and dressed up with artificial flavors and dyes. These types of candy provide a quick sugar rush since they’re uninhibited by fat or protein, which can slow down their digestion.

11. Smarties (1 roll): calories 25, sugar 1.5 tsp
Ingredients: Dextrose, citric acid, calcium stearate, natural and artificial flavor, color (red 40 lake, yellow 5 lake, yellow 6 lake, blue 2 lake).

12. WarHeads Extreme Sour Hard Candy (4 pieces): calories 50, sugar 2 tsp
Ingredients: Corn syrup sugar, microencapsulated malic acid (malic acid, hydrogenated palm oil), citric acid, gum acacia, deproteinized soybean oil, ascorbic acid, artificial flavors, carnauba wax, corn starch, blue 1, red 40, yellow 5.

13. Sour Patch Kids (1 treat-size bag): calories 55, sugar 2 tsp
Ingredients: Sugar, invert sugar, corn syrup, modified cornstarch, tartaric acid, citric acid, natural and artificial flavoring, yellow 6, red 40, yellow 5, blue 1.

14. Airheads (1 bar): calories 60, sugar 2 tsp
Ingredients: Sugar, corn syrup, maltodextrin, dextrose, modified food starch (corn), partially hydrogenated soybean oil, less than 2 percent of: citric acid, water, artificial flavors, artificial colors, red 40, blue 1, yellow 6, yellow 5.

15. Apple Pops (1 pop): calories 60, sugar 2.5 tsp
Ingredients: Sugar, corn syrup, palm oil, skim milk, heavy cream, malic acid, whey, salt, artificial flavors, sodium caseinate, soy lecithin, artificial color (includes FD&C blue 1, FD&C red 40), turmeric coloring.

16. Skittles (1 small pack): calories 67, sugar 3 tsp
Ingredients: Sugar, hydrogenated palm kernel oil, less than 2 percent of: citric acid, tapioca dextrin, modified corn starch, natural & artificial flavors, colors (red 40 lake, titanium dioxide, red 40, yellow 5 lake, yellow 5, yellow 6 lake, yellow 6, blue 2 lake, blue 1, sodium citrate, carnauba wax.

17. Candy corn (19 pieces): calories 140, sugar 7 tsp
Ingredients: Sugar, corn syrup, confectioner’s glaze (shellac), salt, dextrose, gelatin, sesame oil, artificial flavor, honey, yellow 6, yellow 5, red 3.

The 17 Scariest Halloween Candies

Shared by Dr. Phil McAllister @ Forward Health Guelph

What’s so Bad About Process Foods?

 Why do processed foods get such a bad wrap? 

Find out why eating at restaurants, choosing fast food or buying from the pre-packaged section increases your risk of diabetes type 2, cardiovascular disease and cancer.

badwrap

 AGES

  • Advanced Glycated End (AGES) products are byproducts of food processing.
  • Stimulate chronic low-grade inflammation
  • Promote oxidative stress
  • Affect the pancreatic beta cell function leading to the development of insulin resistance.
  • When AGE diets are stopped in animal models, the development of type 2 diabetes is stopped.

Fats: not all are created equal!

  • Processed foods use transfats to prolong shelf life
  • Processed foods use saturated fats because they are cheap and tasty
  • Transfat, saturated fat (including *peanuts/peanut butter*)
    • Cause body wide inflammation
    • Increased risk for plaques in the vascular system
    • Increase cholesterol
    • Increase blood pressure

Dyes

  • The processed food industry uses food dyes to add colour to colourless foods, to enhance colour and to avoid colour loss due to environmental elements and to preserve consistency when there are variations in the colour of food.
  • Food dyes are linked to inattention, hyperactivity, irritability, temper tantrums and troubles sleeping. Chronic insomnia is a risk factor for heart disease, increased inflammation and cancer.

Sugar & High Fructose Corn Syrups

The 1931 Nobel laureate in medicine, German Otto Warburg, Ph.D., first discovered that cancer cells have a fundamentally different energy metabolism compared to healthy cells. The crux of his Nobel thesis was that malignant tumors frequently exhibit an increase in anaerobic glycolysis – – a process whereby glucose is used as a fuel by cancer cells with lactic acid as an anaerobic byproduct – –  basically meaning cancer craves sugar.

  • Most processed foods have some sugar added including soda pop, breads, cereals, yogurts, processed meats, soups and condiments.
  • High-sugar diets may make a significant contribution to cardiometabolic risk. High fructose corn syrup, when digested by the body produces reactive carbonyls, which create tissue damage.
  • Countries using high-fructose corn syrup had rates of diabetes that were about 20% higher than countries that didn’t mix the sweetener into foods, even when total sugar and total calories remain the same.
  • Cardiometabolic dysfunction and diabetes type II is on the continuum of ill-health and puts the body at increased risk for cancer.
  • Fructose, in particular, affects a metabolic process (or pathway) called 12-LOX. It helps cells metastasize, or spread.
  • High sugar diet can elevate IGF-1 which, like in radiation, can dull the effect of chemotherapy

Salt

  • Processed foods use salt to help preserve it and for added flavour.
  • The amount of salt in restaurant and packaged foods are the main culprits in the Western diet, not the salt added to home-prepared whole foods.
  • Research shows that the average North American consumes 4000mg sodium per 2000kcal diet. This is almost twice as much as the 2300mg/day recommend by some health experts. If the amount is reduced even to 2700mg/day, a 5mmHg smaller rise in systolic blood pressure would be noted in those 25-55 years of age. This results in an estimated 150,000 lives saved from death due to cardiovascular events.
  • High salt intake is a risk factor for gastric cancer.

White Flour

  • When the grain casing is stripped from the kernel, most of the nutrients are lost.
  • This is why we have “fortified” flours – to try to put back in the vitamins and minerals that are lost in processing. Whole grains are the best and most natural way to obtain the nutrients and fibre.
  • Without the fibre, white flour easily breaks down into simple carbohydrates which is essentially sugar to the body.  The fast breakdown quickly elevates blood sugar, induces insulin release and after the energy is stored in the cells, the blood sugar drops quickly and causes cravings for more sugar to restore blood sugar levels. (see sugars above)

From the heart, mind and research of Dr. Laura M. Brown, ND.

Food or Mood: Which comes first?

Are you an emotional eater? Or have you ever wondered if what you eat can affect how your feel? Discover top 5 digestive links between the food you eat and the way you feel.

withinus
Join Dr. Laura M. Brown, ND to learn about:
1. The Hunger Cues
2. Food Sensitivities
3. Gut Health and Mood Connection
4. Sugar & Dopamine
5. Protein & Neurotransmitters

For example: Did you know the microflora or bacteria that lines your digestive tract can communicate to your hunger centres and trigger cravings to preferentially feed themselves? Learn how to build a healthy flora that will contribute to your mood, your weight and your well being.

This and the four other areas listed above will be covered in Dr. Laura M. Brown’s next complimentary talk entitled Food or Mood at Goodness Me! in Guelph on January 13th, 6:30pm. Register here.

What foods are best for you?

Note current Christmas SPECIAL on your Individualized Koru Food Sensitivity testing

at Forward Health with Dr. Laura M. Brown, ND. No Needles.

$225 for 230 foods.

Dec – sold out

Jan 6 & 27 – call (519) 826-7973 to book