Insomnia: Tools to Get Sleep

Imagine being able to beat insomnia and wake up feeling rested and with energy every day without the worry of wondering whether you will sleep tonight.  Sleep deprivation is an epidemic today in America.  Many of us go through our day worrying about sleeping. Lack of sleep is a major health issue causing an increasing risk for conditions such as metabolic syndrome, diabetes, cardiovascular disease, cancer, accidents, arthritis, obesity, and substance abuse.  The concerns that most often come to mind are the immediate results we experience from lack of sleep, including fatigue, depression, anxiety, and immune system problems such as autoimmune and frequent colds or illness. There is so much going on in our daily worlds that we may be overly driven and sometimes need to take a step back to remind ourselves that ensuring restorative sleep is definitely part of a life well lived.

Purpose of Sleep from a Naturopathic Doctor

From a holistic perspective, sleep is an opportunity for your body to heal and detoxify. Sleep is the anti-inflammatory action of your body that helps to wash out our brain and solidify the most prominent memories- either good or bad. Naturopathic doctors firmly believe sleep is when you are cleansing your body.  Therefore some treatment options are specifically more helpful before bed since your body is headed for a detox or purifying mode. Special cells that perform like pacman will drift along sweeping thru your brain collecting and transporting debris, unsafe molecules or simply unneeded substances out of the body.  The night housekeeping also sweeps out the excess cobwebs or thought connections but leaving the stronger connections otherwise known as the stronger memories. This means the reinforced memories like having fun at the go-carts today will overwhelm the end of the year school testing from today.

Pharmaceutical Options

There are a number of pharmaceutical choices that are hypnotic or just help you fall asleep faster and stay asleep longer.  The disadvantage of these is that they do not affect the last stage of sleep which is the most restful and therefore they can have some of the same side effects such as drowsiness, fatigue.  They can induce hypothermia which in turn can affect your thyroid function.  They also reduce cortisol which can help with stress but also motivation. Pharmaceuticals can be a helpful tool to adjust the GABA receptors for sleep but it is usually not as easy as taking a pill and calling it a night.  These drugs don’t get to the cause of why you are not getting enough sleep so we still have to work on getting the deep sleep, managing your stress and why you are not sleeping to begin with. In the end, they don’t change the sleep architecture which is why they sometimes stop working for patients.

Integrative Medicine for Sleep

So we can agree we need MORE SLEEP, BETTER SLEEP and HOW IMPORTANT IT IS. We can also agree that if we are going to use a holistic view on how to improve sleep, we must include your favorite STRESS MANAGEMENT tools whether those are a blend of botanicals, meditation, yoga, exercise or tea ceremonies.  Find your groove.  Sleep training plus a sleep aid has been shown to be more helpful than just a sleep aid or doing nothing especially if it is the ‘getting back to sleep’ part that is a challenge.  There are many lifestyle shifts that are free and can help lay the groundwork for making good sleep tools work better.  Exercising 3 or more times per week earlier in the day will help you fall asleep faster and stay asleep longer in general.  Keeping a gratitude journal, doing things you love, praying and soothing sounds can all help decrease the adrenaline in day to day life.  Review any situations that wished you had handled differently, replay them, or have a friend help you sort it out so you feel better about it, luxuriating in that feeling.  These are just a couple reminders or ideas of how day to day tools are included in integrative medicine for sleep.

Sleep Hygiene

Among those natural treatments for sleep essentials are the sleep routine. The 30 minutes before bed are a crucial time to train your brain and your body to gear toward healing and cleansing.  That on and off button is a slider for most of us not just off.  Diming lights, avoiding technology lighting and just slowing down in general is important.  Dump the thoughts that are clouding the mind on paper to deal with tomorrow if needed.  If your mind tends to race at night, keeping a pen and paper next to your bed allow you to dump it.  Avoid doing any work in bed at any time of day and keep the bed for sleeping only.  It should be a cool and comfortable spot, too warm can prevent you from sleeping.  Avoid things you are sensitive to as well as pollen from plants.

Preparing for sleep can also include an Epsom and soda soak, 5 minutes of deep breathing.  Light-blocking blinds and a sleep mask as well will prevent light from interfering with your natural circadian rhythm. Likewise, not enough light during the day can interfere with your natural wake cycle.  Naturopathic Doctors agree on how important this sleep routine is although they may have different addition tools to add such as sleep glasses, a green light as a harmonizing color to trigger the pineal gland or botanicals.

Naturopathic Medicine and Sleep

Rhythm is key for beating insomnia and getting sleep which involves your hormones and neurotransmitters.  Cortisol should be ramping down at bedtime while melatonin should be ramping up.  Cortisol is the hormone that gives us drive and energy and helps us deal with stress.  It is a good hormone to have. We even need a small amount for sleep to occur.  However, there are many things that can go wrong here causing it to be too low all the time or too high/ too low at the wrong times. DHEA is the precursor hormone to cortisol. Too much stress can stimulate excess DHEA or too much cortisol.  Sometimes the DHEA is exhausted and can not go up to match the need for cortisol.  Then there is the melatonin which is made from serotonin. If there is a malfunction of the serotonin whether timing or amount, the melatonin will be effective. The balance of DHEA and cortisol as well as the balance of melatonin with serotonin is crucial to mood and sleep.

Let’s now take a quick look on how we can use some integrative medicine tools. A popular natural treatment used is taking melatonin or sometimes even GABA. These items can be addictive you may need more and more over time, although melatonin does naturally decrease with age so it can be appropriate in older individuals. It also doesn’t change the sleep architecture, so may stop working. Not a route I would recommend long term.

Naturopathic Nutrition and Diet for Sleep

Focusing on getting neurotransmitters where they need to be in the body is a great integrative medicine tool for patients who have insomnia.  Neurotransmitters rely on amino acids and fatty acids and is a holistic way to think about sleep.  Therefore, healthy balance of these in your diet relies on good diet, being able to digest them and assimilate distribute them in the body, as well as properly eliminating.

Fats are the sources for neurotransmitters. Omega 3’s are anti-inflammatory and are the ones you should focus on.  Omega 6’s are pro inflammatory and we get a fair amount in our food already. Many amino acids are found in our food such as tryptophan such as nuts, eggs, fish, figs, tuna, brown rice, soy, dairy and meat especially turkey which is why we all need a nap after Thanksgiving turkey! Tryptophan is made into serotonin.  Serotonin is that neurotransmitter that induces sleep and is also found in food such as whole wheat, bananas, walnuts and pineapple.  One of my favorite scripts for patients is a baked potato before bed since it is full of serotonin, organic please.  Amino acids can provide food for your neurological system, thus molecules for endurance and to prevent over reactions such as anxiety or depression.  Using a targeted amino acid for more specific complaints related to insomnia can be successful too and a pure functional medicine way to think about insomnia.

Avoid the tyramine foods around bedtime such as spinach, tomatoes, aged and soft cheeses.  Oranges don’t have tyramine but can trigger an awake cycle.  Caffeine 4 hours before bed is not a good idea either.  Skip that nightcap!  Although alcohol may initially have a sleepy or sedative impact, it will likely make you wake in a few hours and disrupt the quality of sleep.  Sleep apnea and snoring are worsened by alcohol.  Try to finish your meal at least 3 hours before bedtime.  This is another naturopathic tool that has rung true over the centuries.

Other naturopathic tools available in San Diego include looking at your hormones. Progesterone can be sedating and quite appropriate if your hormones are out of balance.  Estrogen has a motivating effect so if you are low already, progesterone is a great option.  Hydrotherapy options can include a warm bath before bed, castor oil packs, saunas or the more involved hot fomentations or constitutional hydrotherapy.  Getting a work up for a homeopathic remedy may also help may an impact on a chronic sleep problem.  Homeopathy can work wonders in many parts of your life.

Naturopathic Pediatrics

Since we do a lot of naturopathic pediatrics in our office, I want to touch on normal sleep patterns here.

Infants are on 3 – 4 hour sleep cycles – 18 hours sleep

6-12 mos old – most of the sleep is at night

Teens – 9 – 10 hours are needed and they tend to be night owls

Adults – 7-9 hours on average

Women tend to have more difficulties falling or staying asleep

Women in their 40-50’s complaints about sleep increase 40%.

Men are 8xs more likely to suffer from sleep apnea and night awakenings

Kids who snore are 2xs more likely to suffer ADHD.  Often snoring can be resolved by addressing the inflammation in the throat and food intolerances are almost always part of the picture.  Fortunately, we can do a simple finger stick to test for 184 foods so we are not left wondering what they may be reacting to.  Restless legs can be missed in kids which can contribute to insomnia.  Growth Hormone can affect our need for REM sleep, this is why growth spurts mean more sleep. Once GH is released, we get groggy.  This decreases with age.

Find Your Answers!

Whichever natural tools you use for your integrative approach to insomnia, we are happy to help you find answers. We specialize in this holistic kind of thing and see it frequently in our office so it’s not a new idea for us. Getting the right care for your body is important and tailored for your specific body in mind. At Journey of Health we are dedicated to finding the right naturopathic solutions for each patient. We proudly serve the San Diego area, providing some of the best service in naturopathic medicine. If you wish to further your own journey of health with naturopathic solutions and alternative medicines, give us a call at (619) 772-1164.

Why is Nutrient Assessment Important?

How are your cells doing today? Don’t know? Then a Nutrient Assessment might be in order.

Here’s the truth of it: If your body is missing – or even short on – key vitamins and minerals, your cells will not perform at optimal level. This can affect your daily energy, quality of sleep, mental and physical performance at work, school, or sports and can lead to complex health problems.

Nutrient deficiency can occur for reasons other than the presence of an active illness, including:

  • Inadequate intake in the diet
  • Poor absorption in your digestive tract
  • Problems at the cellular level, preventing proper use of the nutrient
  • Loss of nutrients through intense exercise or long-term stress
  • Insufficient cofactors or enzymes needed to properly utilize the nutrient

And that’s why a Nutrient Assessment is important. In naturopathic medicine, specialized tests are available to assess nutrient status. These tests are also known as Functional Nutrient Assessment, Nutrient Status Testing, or Micronutrient Testing. Using samples of blood, stool, urine, or hair, these tests evaluate how well your body absorbs and utilizes each nutrient assessed, along with the amount and functional availability of vitamins, mineral, and antioxidants in your cells. They help identify the nutritional supplements needed to achieve and maintain good health and lower your risk for serious illness.

Even if you feel your best, a baseline nutrient analysis is good to for two important reasons:

  • A healthy baseline provides a point of comparison for times when you become ill and need to assess what’s going on with your body and what it needs to recover.
  • Some nutrient deficiencies or insufficiencies don’t manifest in disease for a long time, even years. Having a baseline and periodic testing can help detect problems early.

Ask your La Mesa Naturopathic Doctor about the type of nutrient testing that is most appropriate for you.

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Calendula: Gentle and Effective Skin Healer

Considered a first-aid all-star, Calendula (Calendula officinalis) bears the nickname “mother of the skin.” It’s been used for health remedies and spiritual rituals dating back to ancient Egypt and early Christianity. Boasting antibacterial, antiviral, and anti-inflammatory properties, calendula is still used to help heal skin inflamed by chafing, blisters, bites, and burns, as well as in treatment for dermatitis, eczema, wounds, and diaper rash. Calendula is found in a variety of cosmetics, as well as medicinal lotions, creams, and ointments applied to the skin to help reduce pain and swelling and encourage new tissue growth.

Medicinal Calendula has fiery red and yellow petals and is from the Marigold Asteraceae family, not to be confused with common garden marigold from the Tagetes group. In addition to topical applications, calendula flowers and leaves are used in capsules, oils, teas, and tinctures. A Naturopathic Doctor can help you determine which form of calendula is best to treat specific health concerns.

There are a few precautions for using calendula: Women who are pregnant or breastfeeding may use calendula topically, but should not take it by mouth. Calendula may interact with other medications, resulting in drowsiness. Since it’s part of the ragweed family, people sensitive to or allergic to marigold, daisy, or chrysanthemums should not use calendula products unless under a doctor’s care. Be sure to consult with a Naturopathic Doctor if any of the above situations apply to you.

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Healing Eczema and Psoriasis with Naturopathic Medicine

When those painful, itchy patches of eczema and psoriasis erupt, Naturopathic doctors ask, ‘what is causing this condition to present at this time?’ The Greek translation of eczema means “to boil out,” so the question makes sense: Naturopathic doctors look for the underlying root causes that bring about these skin eruptions. Although they create similar discomforts for the people afflicted, psoriasis and eczema are different in important ways.

Psoriasis is a chronic autoimmune condition that results in an overproduction of skin cells. As the dead skin cells build-up, they form thick, scaly white patches that are visible on the skin’s surface. The skin itches terribly and is inflamed.

Eczema (aka atopic dermatitis) also can be chronic, but it tends to come and go in response to certain triggers (e.g., weather changes, irritating cosmetics, or an allergic reaction). Eczema is common in infants and children, and may even go dormant for a time. Some people, however, suffer terribly throughout their lifetime. When eczema is active, skin is inflamed, dry, peeling and may blister.

From the naturopathic medicine perspective, root causes of eczema and psoriasis include:

  • Food sensitivity/ allergy
  • Deficiency in one or more minerals
  • Low-quality diet (high in saturated fats, processed foods, sugar, etc.)
  • Poor gut health/ Leaky Gut Syndrome
  • Emotional/ Mental Stress
  • Exposure to toxins and/or inadequate ability to detoxify

Conventional treatment plans typically use steroids to simply manage symptoms (i.e., itching); however, there are harmful side effects, such as suppressing overall immunity, that must be considered. Naturopathic therapies, on the other hand, work to correct the underlying imbalance that caused the body to react in the first place, offering relief without the unwanted side effects of steroid treatments. One or more of the following natural therapies may be part of an individualized holistic treatment plan:

  • Dietary changes to include more nutrient dense, clean foods
  • Remove foods from the diet that cause inflammation
  • Nutritional supplements to restore balance or deficiency (e.g., zinc, vitamin D/ E/ A)
  • Balance gut flora using probiotics and other approaches
  • Increase intake of Essential Fatty Acids, which are important to skin health
  • Provide support for mental/emotional stress
  • Identify and minimize toxin exposure
  • Support liver function, the body’s detox organ

Additionally, to temporarily soothe symptoms, Naturopathic doctors may recommend nourishing the skin with herbal salves and creams that are specific to your individual needs. Some common botanical ingredients are calendula, lavender, chamomile, rose, Manuka honey, tea tree, among many others.

Psoriasis and Eczema can quickly become chronic and severe and the wrong treatments can make things far worse. Consult with your La Mesa Naturopathic Doctor to identify the appropriate therapies for you or your loved one.

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Fight Joint Inflammation with Turmeric

Turmeric (Curcuma longa) is the golden-orange spice that gives curried foods pizzazz. In Traditional Chinese and Indian Medicine, turmeric is used to treat allergies, digestive ailments, and pain. The active chemical component of turmeric is curcumin, known for its anti-inflammatory properties. Today, research is focused on the role curcumin plays in diseases where the underlying factor is inflammation, such as in heart disease and arthritis.

Studies show that curcumin blocks inflammation at the cellular level. Some studies indicate that curcumin’s role in preventing joint inflammation surpasses its ability to reduce active joint inflammation. In clinical trials, standardized curcumin supplements helped improve pain and swelling in patients with RA. These promising results are being further investigated in long-term studies.

Including turmeric in your diet is easy to do and, oh, so flavorful. Add turmeric to soups and dressings; sprinkle over meats, veggies, and scrambled eggs; add it to plain yogurt or a smoothie.

While adding turmeric spice to your meals is a great first step, the amounts used in cooking do not provide the therapeutic levels needed to achieve its robust health effects. When considering the addition of turmeric to your health plan, work with your La Mesa Naturopathic Doctor to determine if this is a good choice and which curcumin supplement is best for you. He or she can recommend the right form (capsule or powder) that will have the best bioavailability – meaning it’s easy for your body to process through the digestive tract – for your specific health needs. It is very important to use a high quality tumeric supplement to ensure its effectiveness.

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The Red Bell of the Ball!

Crisp, sweet red bell peppers are versatile and packed with nutrients. They’re loaded with the antioxidants Vitamin C and A, which support immunity and help the body fight free radicals – molecules implicated in inflammation and many disease processes. That beautiful red color is attributed to the nutrient lycopene, another antioxidant. Vitamin B6 and folate – nutrients that support red blood cells – are also found in these crimson beauties. Making red bells a regular part of your diet can help protect against chronic illnesses such as heart disease, joint disease, and cancer.

Red bells are actually the fully ripe version of green bell peppers. With the exception of very cold winters, they’re available year-round in most places. Choose peppers with deep color, taut skin, and fresh-looking stems. Peppers should be firm and heavy for their size (indicating they are well hydrated). They add flavor to sandwiches, stir-fry, salads, soups, stews, sauces, and are also delicious raw.

You may have heard that peppers are a part of the nightshade family of vegetables and aren’t a good food choice for some people. Nightshades (including potatoes, eggplant and tomatoes), are so named because they grow best in shady areas and some bloom at night. For most people, nightshades are a healthy choice, but for others, they can trigger a reaction similar to that seen with soy or dairy. If you’re concerned about this, consult your La Mesa Naturopathic Doctor for dietary testing and guidance.

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Healing Rheumatoid Arthritis with Naturopathic Medicine

People living with Rheumatoid Arthritis (RA) compare the pain and inflammation to a fire raging out of control. RA is a chronic, systemic autoimmune disease causing swelling, stiffness, and pain in the joints. It can result in joint deformity and damage to other organs, including the nerves, heart, and lungs.

Approximately 1.5 million Americans have Rheumatoid Arthritis: most are adults over age 40; about 12,000 children under age 16 have juvenile-onset RA.

Symptoms of RA (aggravated by stress and lack of sleep)

  • Swollen, painful, hot and disfigured joints on both sides of the body
  • Pain, stiffness and limited movement making daily activities difficult
  • Fatigue, muscle aches, and fevers

The prevailing, conventional theory is that inflammation results from an “over-reaction” of the immune system that may include genetic factors. Doctors of naturopathic medicine believe there is a deeper, root cause for this haywire immune system response. They theorize immune dysregulation originates in imbalances that involve a person’s genetics, lifestyle choices, nutritional status, gut health, stress, environmental triggers and emotional wellbeing.

Treatment of RA

Conventional treatment includes physical therapy and prescription medicines (steroids, painkillers, and immune suppressors) to treat pain and swelling. While these drugs may be necessary for some people, they have side effects including hair loss, liver damage, stress on the kidneys and heart, and risk for addiction, without correcting the underlying imbalance.

At Journey of Health our naturopathic doctors emphasize on identification and treatment of root causes. Naturopathic doctors use safe, natural therapies and interventions that stimulate the restoration of health without side effects. Here’s a sampling of naturopathic interventions that can make a huge impact in healing the root causes of RA.

An Anti-inflammatory Diet

Commit to a diet that includes: organic fruits and veggies; healthy fats such as olive, avocado, and coconut oils; whole grains; bone broth; wild-caught fish; and nuts/seeds. These foods provide natural antioxidants – cellular superheroes that gobble up the free radical cells that contribute to development of RA. There are many foods that are considered healthy in general, but may cause inflammation for some people, leading to immune dysregulation. Holistic doctors will test for food sensitivities, such as gluten, dairy, egg, or others, and work with a patient to create a diet with healthy alternatives when needed.

Keep Moving

Movement is important for managing symptoms (including pain) and enhancing psychological wellbeing. Low impact exercise, such as cycling, walking, water aerobics and Tai Chi, are ideal. Symptoms can improve with strength training.

R & R: Rest, Relaxation & Pain Reduction

Massage therapy, acupuncture or acupressure, reflexology, yoga, deep breathing, and guided imagery provide protection against painful bouts of RA by helping improve body awareness, reduce muscle tension, enhance sleep, and decrease stress hormones.

Manage Symptoms, Naturally

Nutritional and herbal supplements can help reduce pain and inflammation. Vitamin D deficiency is associated with RA, so supplementing can be important. Extracts of ginger and turmeric, Omega-3 fish oil and digestive enzymes are some nutrients that help tame the fire of inflammation.

A natural medicine approach to healing RA will be unique to each person. Consult with your La Mesa naturopathic doctor for interventions that will work best for you.

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The Power of Pecans

Whether you call ’em PEE-can or PEH-kahn, they are one of the most sought after nuts around the globe. A cousin of the walnut, pecans are the only major tree nut native to North America. People love pecans for their versatility: They add a sweet, nutty goodness to breads and cereals, stuffing and spreads, salads and side dishes, entrees and desserts. At the same time, they bring a lot of nutrition to the table.

Pecans contain healthy, monounsaturated fats like oleic acid, as well as antioxidants that support heart health by lowering LDL cholesterol and increasing the good cholesterol, HDL. Packed with fiber, pecans support healthy digestion and colon health. Some research shows that diets consisting of pecans (and other healthy nuts) can support a healthy body weight and even help people lose weight. Pecans are a good source of vitamins and minerals that support overall health, including B-vitamins, magnesium, manganese, vitamins E and A, zinc, iron, and folate.

Your family can enjoy the natural, nutty sweetness of pecans as a snack (plain or roasted), sprinkled over yogurt or oatmeal, or sautéed with savory seasonings such as curry powder, sea salt, or paprika. Consider baking with pecans—from cookies to cheesecake and even homemade ice cream.

When purchasing pecans, fresh is best and organic is even better. Look for pecans in the bulk foods section at a grocer that regularly “turns the stock.” Store pecans, and all nuts, in an airtight package away from heat, preferably in the fridge to retain nutrient content.

 

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Celiac Disease & Gluten Sensitivity

How did gluten, a naturally-occurring protein found in wheat, barley and rye – sources of nutrition for people over thousands of years, become so unhealthy?

Many scientists attribute the increase in Celiac Disease (CD) and non-Celiac Gluten Sensitivity (GS) to alternations in wheat’s biological structure, the result of modern farming and bread-making practices and the chemicals used today. The result: wheat crops that are biochemically different from the virgin wheat of agrarian society. Because our bodies have not adapted to these chemically treated crops, we’re unable to digest them properly.

Modern bread-making has gone from being a simple four-ingredient wholesome loaf of sustenance to being a less-nutrient dense squishy loaf of preservatives. Old-fashioned baking involved giving flour time to absorb as much water as possible, and waiting for yeast and bacteria to activate the dough (fermentation). Today, industrialized baking replaces natural hydration, fermentation and kneading with artificial additives and massive mixers to accelerate dough formation. To endure commercial processing and increase shelf life, additional concentrated vital wheat gluten and preservatives are stuffed into bread products.

Celiac Disease

One in 133 adults and children have CD, a genetic, autoimmune disorder that occurs in response to ingesting gluten, triggering the immune system to attack the delicate lining of the small intestine. This creates inflammation and can lead to nutrient malabsorption and secondary health problems. There are over 200 symptoms for CD, including:

  • extreme abdominal pain
  • nausea, vomiting
  • gas, constipation, diarrhea
  • joint pain, anemia, fatigue
  • stunted growth, skin rashes
  • behavior disorders, mood disturbances

Symptoms can begin immediately and last from a few hours to several days. The primary treatment for CD is a life-long gluten-free diet.

Non-celiac Gluten Sensitivity (Gluten Intolerance)

Non-celiac Gluten Sensitivity (GS) affects 6-7% of the U.S. population. It’s an adverse food-induced reaction that seems to have an immune component. Gluten activates an inflammatory response that can affect tissues anywhere in the body. Symptoms vary based upon individual and environmental factors. Determining if you have GS requires testing to rule out CD. Blood/genetic tests are not available for directly assessing GS. Currently, holistic doctors use a Food Sensitivity Panel to identify reactions to wheat. Also, an elimination diet with symptom monitoring can assess GS.

Testing for CD

genetic test (Celiac HLA) indicates your risk for developing CD. If a first-degree family member has CD, a negative gene test excludes you from the possibility of developing it.

Blood tests require that you continue eating gluten products in order to get an accurate result. (Abstaining from gluten will skew the results.) A naturopathic doctor can inform you on the appropriate amount of time required to eat gluten prior to testing. The tTg-IgA (Tissue Transglutaminase Antibodies) test looks for antibodies toward gluten. Your La Mesa Naturopathic Doctor may order a panel of antibody tests to assess if you are deficient in antibodies the body needs, or if the body is creating antibodies against its own tissues.

Your naturopathic doctor may decide to order an endoscopic biopsy to obtain a definitive diagnosis of CD. In this procedure, performed by an M.D. who specializes in digestive disorders, a part of the small intestine is removed and examined for damage.

Based on your symptoms and test results, your La Mesa Naturopathic Doctor can determine the type of testing you need and design an appropriate, personalized treatment plan.

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Essential Fatty Acids for Brain Health

The omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are classified as “essential” nutrients for the human because they cannot be made by the body. Hence the term, Essential Fatty Acids (EFAs). Since the body cannot make EFAs, we have to acquire what we need from food and nutritional supplements. While EFAs are important to overall health, in this article we highlight their importance to brain health. Fatty acids nourish and protect brain cells and help reduce inflammation. Scientists are actively investigating the role EFAs play in preventing and managing age-related cognitive decline.

When we consume EFAs, the body will use what it needs and then stores the rest for future use. Brain tissue is especially rich in EFAs where it is important for protecting connections between nerve cells. So, a diet deficient in these fats deprives the brain and nervous system of a crucial nutritional substance. Scientists believe DHA protects against Alzheimer’s Disease (AD) and dementia. Adults with insufficient intake of DHA show poor performance on cognitive tests as well as increased risk for age-related cognitive decline. In studies using an EFA supplement, there have been positive changes in memory related functions for individuals with very mild AD.

Because we must get EFAs from food or nutritional supplements, it’s important to understand what our bodies need. Most Americans get a daily average of only 130 mg EPA + DHA – far below the 1000-2000 mg recommended for optimal health and cognitive function. We also need the proper ratio of omega-3 to omega-6 fatty acid. Too little omega-3 and too much omega-6 can result in increased inflammation. Eating a variety of EFA rich foods plus a supplement is a good option for many people.

People who have a high intake of fish consumption show a decreased risk for dementia and AD. Foods abundant in EFAs include salmon, chunk light tuna, halibut, sardines, and krill, as well as flaxseed, chia seeds, and walnuts. Be mindful of the source of your fish, since some are high in mercury. Look for organic, wild caught options. Your La Mesa naturopathic doctor can help you with dietary options and EFA supplements that best meets your needs.

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