...(reactive nitrogen species) these can damage mitochondrial DNA (mtDNA) small amounts of ROS are protective through mitohormesis (hormesis to the mitochondria), but large amounts can be extremely damaging mitochondrial DNA (mtDNA) is relatively unprotected compared to cell nucleus DNA, and is easily damaged this damage to mtDNA further increases free radicals and causes ageing and degeneration, as mitochondria can’t make enough ATP for their host cells these dysfunctional mitochondria are usually removed through a process called mitophagy, however, high levels...
...cortisol and adrenaline are made from cholesterol Cholesterol seems to help augment the function of oxytocin and the oxytocin receptor sites Cholesterol maintains cell walls and helps cell membranes maintain their fluidity and permeability, thus allowing them to be flexible and communicative with each other, and so is important to all cells in the human body, including the brain Without cholesterol, the signalling between your brain cells becomes slower and weaker, because cholesterol insulates the brain cells so that electrical...
...results in disinhibited and socially inappropriate behaviour, with emotional outbursts Alcoholic dementia, including Wernicke-Korsakoff syndrome This is a vague category, which consists of various combinations of neurological disorders They result in both poor memory and one of the following cognitive issues: Aphasia (problems with speech) Ataxia (problems with motor function) Agnosia (problems identifying people or objects) Difficulties with executive function (making plans, organising, and so on) Air pollution Research has suggested that for urban dwellers, air pollution may be a...
...allergic reaction to a food or beverage tends to be obvious immediately, an intolerance or sensitivity can be much harder to identify, with symptoms which can be non-existent, or ranging from mild to severe. Common allergens Seven foods cause about 90% of all food intolerance reactions: Milk and milk products which contain the milk proteins casein and whey and the milk sugar lactose which are common allergens Fermented milk products such as kefir and yoghurt can be more easily digestible...
...reduces the skin’s ability to make vitamin D in response to sunlight exposure Some studies show that older adults with darker skin are at high risk of vitamin D deficiency Diagnosing D deficiency To diagnose deficiency, get a 25-hydroxyvitamin D test, also called a 25(OH) D test: This tests for the inactive form of vitamin D Testing for the activated form of vitamin D does not accurately reflect vitamin D deficiency, even if levels comes up as normal or elevated...
...reduce the amount of phytic acid , , Diagnosis of zinc deficiency The most reliable test is a blood test for plasma zinc, especially if combined with metallothionein studies (Acumen) It is also possible to do a urine or hair analysis, although these are more controversial and possibly less reliable Testing for blood levels of zinc can provide useful diagnostic information, especially when there is a history of alcohol abuse or poor nutrition Magnesium Magnesium is important for maintaining a...
...information, advice and criticism of our selves and compensate any maladaptive attitudes and behaviours that limit our potential Word associations test or ‘free associations test’ The patient is asked to say the first things that come to their mind after the therapist says something Response time is recorded and used to indicate activated unconscious complexes related to certain problem words Creative activities: methods of self-expression, such as painting, drama, dance, sand playing, dream journaling etc., Can help patients engage with...
...The word “inflammation” comes from the Latin word “inflammare” which means “to kindle or set on fire”.The inflammatory response consists of redness, heat, and swelling, either internal or external, and is the normal response of living tissue to injury or infection. Inflammation is a complicated process involving more than just the activation of the immune response. It has a diverse effect on many organs of the body, including the brain. Inflammation and mental health The association between the immune system...
...mitochondrial integrity. Damaged mitochondria and lead to damage gut and blood brain barriers, and damaged gut can compromise the mitochondria. many lactobacillus and bifidobacterium species support the gut-brain axis by curbing inflammation and cortisol levels, which can result in a reduction of symptoms of depression and anxiety. Read more about how to heal your gut. Detoxify Read more about how to detoxify for better mental health. Encourage appropriate mitophagy and biogenesis through hormesis Ways to promote mitohormesis: Love and bonding...
...variety of vegetable proteins from legumes, whole grains, nuts, sprouts, hemp, vegetables, dairy (unless you are intolerant or vegan) and organic soy products. Also consider supplementing with protein powder or free-form amino acid blends If you are a vegetarian, the most complete forms of protein is found in eggs. Organic and/or free-range eggs If you are vegan, you can get protein from Quinoa, buckwheat, amaranth, mycoprotein (quorn) Rice and beans/lentils/chickpeas Spirulina Nuts (almonds, walnuts, macadamia nuts, brazil nuts, hazel nuts,...
...for a PBS television fund-raiser. She recently completed a collaboration with Dr. Dale Bredesen on a prospective clinical trial to reverse mild cognitive impairment and early dementia: Precision Medicine Approach to Alzheimer’s Disease: Successful Proof-of-Concept Trial that is currently being submitted for publication. Dr. Toups is also the author of an upcoming book, Dementia Demystified . In this interview, learn about: How this distinguished member of the American Psychiatric Association got into functional medicine and healed her own cognitive decline...
...anxiety, depression, stress and related illness through calming the nervous system, balancing neurochemicals and influencing brain function. , The term yoga encompasses many different styles of physical and spiritual practice aimed at uniting the mind, body and spirit. The most common yoga practices combine asanas (physical postures), pranayama (controlled breathing practices) and dhyana (deep relaxation, meditation, or chanting). Asanas or poses Asanas, or yoga poses, are gentlemovements,carried out slowly, which are designed to build flexibility and strength, and include a...
...with sleep disorders, stress, and depressive symptoms in both men and women Frequently using a computer without breaks further increased the risk of stress, sleeping problems, and depressive symptoms in women A combination of both heavy computer/laptop use and heavy mobile use made the associations with sleep issues even stronger Finally, social media in particular has been closely linked with depression. It can make us compare our lives with other people’s, and lead to lower feelings of self-worth, or higher...
...a major role in reward-motivated behaviour. It’s also associated with our levels of attention and motivation, and our short-term memory. Research has suggested that dopamine may also be a key factor in social anxiety. Some people who suffer from generalised social phobia have lower levels of dopamine. Possible effects of low dopamine levels Low levels of dopamine can be caused by the long-term use of addictive substances, as a result of too much dopamine production over time. They may also...
...calm your mind 3. Abdominal breathing Try to practice abdominal breathing, also called belly breathing or diaphragmatic breathing When you inhale expand your belly rather than your chest and let your breath flow as deep down into your belly as is comfortable, without forcing it Belly breathing can help strengthen your diaphragm muscles and result in you breathing more efficiently overall Consciously practising belly breathing as often as you can is recommended to improve your breathing and help with anxiety...
...growth hormone helps us grow, and to repair tired or damaged body tissue. Our brains Reductions in leptin levels Neurotransmitter imbalances Poor sleep can disrupt our neurotransmitter balance, affecting our levels of serotonin and melatonin. This can contribute to anxiety and feelings of panic. A lack of sleep can also cause imbalances in our dopamine levels. Low levels of dopamine can contribute to l ow concentration and attention, as well as depression, while high levels of dopamine can contribute to...
...bedtime No computers or screens after 8pm — avoid the computer, electronic games, texting and similar activities before bedtime Avoid stimulating discussions or arguments at bedtime Write your worries down, one hour before bed, and make plans for what you might do the next day to reduce your anxiety This will free up your mind and energy forrestful sleep Try 30-60 minutes of some/all of these relaxing activities thirty minutes before sleep Sleep yoga Meditation Self-hypnosis A warm, epsom salt...
...In this interview, Patrick Holford explains why mental health issues such as depression, anxiety, insomnia, dementia and addiction are on the rise in our societies, while IQ is going down (a combination of poor nutrition and over-stimulation from social media and technology). He teaches us about the key vitamins, fats, and amino acids we need for better mental health, and how to support the key nutritional systems to fix our brains. Connect with Patrick Holford: Publications: Resources Mentioned: Download PDF...
...women also have testosterone, men have it in greater quantities. It is produced in the testes for men, and in the ovaries for women, but also in smaller quantities in the adrenal glands in both sexes. Testosterone and mental health Both men and women produce testosterone – in the gonads (testes for men, ovaries for women) and also small amounts in the adrenals. While testosterone is considered a “male” hormone, women also make it, and need it, though in much...
...mood”. Mild depression Superior to placebo for depression based on a review of 23 randomized control trialsof 1,757 patients “A number of well-controlled studies comparing the St. John’s wort extract to prescription antidepressants such as fluoxetine (Prozac), sertraline (Zoloft) and paroxetine (Paxil) have found St. John’s wort to be comparable in effectiveness, but superior to prescription drugs with regard to tolerability” While St. John’s wort has been shown to be as effective as antidepressants in the treatment of mild depression,...