A Spoonful of Sugar -- Destroys Memory?

By James LaValle, R.Ph, ND, CCN

Keeping your blood sugar under control is beneficial for far more than just waistlines and diabetes prevention, it is also important to help preserve your memory as you age. Yep, that's right -- spiked blood sugar levels actually cause your brain to age prematurely, resulting in more "senior moments” than you'd care to have.

There have been other studies indicating this in the past, but a new study led by Scott A. Small, M.D., associate professor of neurology from the Taub Institute for Research on Alzheimer's Disease and the Aging Brain was remarkable because it showed that the activity of an important part of the memory center of the brain (called the dentate gyrus) decreases with elevated blood glucose levels.

Dr. Small's research looked at people with type 2 diabetes and found that they had this damage to their dentate gyrus. He then looked at factors such as a high body mass index, insulin resistance, high cholesterol, and elevated blood sugar that are seen in type 2 diabetes, and replicated them in animals to determine which ones were correlated with the brain damage. He found that rapid blood sugar increases ONLY, damaged the memory center.¹

Past studies have suggested that high blood sugar may play a role in Alzheimer's disease by contributing to the plaques in the brain, but Dr. Scott's studies show that elevated blood sugar directly damages the memory center in the brain.

Other recent studies have found that exercise is very important for preserving the memory center in the brain. Dr. Small stated that this is most likely because exercise decreases blood sugar levels. Other researchers commenting on this have stated that they believe there could be other mechanisms at play, and I agree.

For instance, animal studies have shown that stress can also impair the dentate gyrus.²
This is a precarious situation from my perspective. Here we have a condition -- stress -- that in and of itself can damage your memory center in the brain. Stress is also associated with increased cravings for high carb comfort foods like sweets, partly because stress reduces serotonin production. That high carb treat is a way to increase serotonin levels. But to give into that sweets craving can further damage your memory.

So to preserve your brain and memory as you age, control your blood sugar levels and make sure you manage your body's stress response. Exercise helps with both of these.

As you know from reading my articles in the past, I believe that a carb-controlled diet is also important for optimum control of blood sugar. Since Dr. Small's study found that rapid spikes in blood sugar were the cause of damage to the memory center, a low glycemic index diet should be of particular benefit for your brain.

Indeed, a recent Duke University study found that a very low carb diet reversed type 2 diabetes without medication,³ the very condition that Dr. Small found is a very high risk factor for destroying your memory as you age.

However, some researchers have suggested that low carb diets may not be good for your thinking powers since glucose is the primary fuel source for the brain. A recent report out of Tufts University was one such study.⁴

Not to worry. In my opinion and the opinion of another low carb diet researcher, Dr. Grant D. Brinkworth, the findings of the Tufts study could be nothing more than a transient effect that occurs when the body is "readjusting to an unfamiliar diet.”⁵ Dr. Brinkworth's own research on this very matter found that lower carb diets slightly lowered "cognitive processing speed, but did nothing to impair a person's working memory. So, don't be confused by the headlines, and don't think that you have to keep eating higher carbs to maintain your ability to think clearly.⁶

Make no mistake, diet and other lifestyles factors that help you control your blood sugar, not only help prevent diabetes and heart disease, they will help preserve your memory as you age. The Duke University study mentioned above tested a very low level of carbs, and had a high participant dropout rate. I do not believe that the carbs have to be that low to get results. At LMI, our patients are usually successful at controlling blood sugar on about 25% of their calories coming from carbs. That amount still allows about 100 grams of carbs per day. We strive for about half of those carbs to come from low glycemic sources like non-starchy vegetables.

To see if your efforts at blood sugar control have been effective, you should regularly monitor your fasting blood glucose levels. Levels of 95 and below are best. You can also have your hemoglobin A1c level checked, which will tell you how your blood sugar levels have been over the past 3 months. Levels from 4-5.9% are considered normal.

If your levels are high despite a lower carb diet and exercise, I would consider using blood sugar supportive nutrients like chromium, magnesium, zinc and alpha-lipoic acid.

References

1. Small S, et al. Ann of Neurology. 64(6):698-706.
2. Proc Natl Acad Sci USA. 1998 Mar.
3. Westman EC et al. Nutr Metab. 2008;DOI:10.1186/1743-7075-5-36.
4. Taylor H, et al. Appetite. Feb 2009.
5. http://www.webmd.com/diet/news/20081212/no-carb-diets-may-impair-memory.
6. Brinkworth G, et al. AJCN. Sept 2007. 86(3):580-87.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription.]

Cutting Edge Fitness:
Suspension Training: Not Just Hanging Around
By Missy Hawthorne BSN, CSCS

When you think of Navy Seals or Special Ops Teams, you think of people who are in tip-top physical condition. Have you ever wondered how they stay in great fighting shape?

For decades it was barbells and dumbbells, but more recently it has been thanks to TRX Suspension Training, an exercise device developed by Navy Seal Randy Hetrick, which he developed to help himself and fellow Seals to continue exercising when deployed. This revolutionary invention began stealing the spotlight as the newest, hottest functional device to hit the fitness arena in years!¹

The TRX is one of two suspension-training devices on the market today (Inkaflexx being the other). The device is nothing more than two long adjustable straps with handles joined by a metal clasp. Once you lock the clasp around a freestanding pole, bar (i.e., a chin-up bar), or even a thick tree branch outdoors, the handles "hang free.” Then, by gripping the handles, you can either lean back away from the anchor or suspend your feet in the straps while performing a variety of exercises.

The beauty of this type of training is you MUST engage your core to steady yourself with each movement. The exercises use your body in opposition to gravity, which intensifies the workout. A simple biceps curl becomes a full body weight exercise when in suspension. Simply put, the amount of body weight that is in opposition to gravity will dictate how much resistance you will be working against.²

The workouts are short, intense and progressive, but in as little as 30 minutes you can exhaust your entire body from fingernails to toenails using only your body weight and it's position against gravity.

I have added suspension training to my personal workouts as well as using it with my clients now for about six months and I love it! It is a great tool for balance training, muscular strength, core strength, and stability in one 30-40 minute workout.

Some critics warn that you can easily injure yourself due to the instability of the straps, especially if you have joint or back issues or a weak core. However, that is true for any new exercise modality one undertakes. As with any new exercise device, if you decide to try a suspension training system, take time to learn the proper way to use the system. I suggest you start with the simplest of exercises and slowly progress to more challenging moves as you adapt and get stronger.

The TRX basic product bundle can be purchased for $149.95 on their website, fitnessanywhere.com. The kit includes the TRX suspension trainer, a 25-minute workout video, a foldout fitness guide, and a lightweight storage bag.

Having over 25 years experience in the health and fitness industry, I have seen quite a few trends come and go. While suspension training is not for the faint of heart, for anyone with a good base fitness level who is looking for some variety in his or her workout, it is challenging and fun. So in my opinion, this one is a keeper!

References

1. nytimes.com/2007/02/01 Fashion & Style.
   
2. fitnessanywhere.com/resources/article.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness. She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit. Melissa serves as a fitness consultant for the LaValle Metabolic Institute. To learn more, click here.]

Healthy Nutrition:
Stevia -- Another Sweetener to Use in Moderation Only
By Laura LaValle, RD, LD

As more and more consumers become aware of the many negative health effects of over-consuming sugar in their diet, the search continues for a good replacement to sweeten foods. While the FDA has insisted that artificial sweeteners like aspartame (brand name Equal) and sucralose (brand name Splenda) are safe, they can cause side effects in many people. Headaches and muscle pain are two of the more common reported side effects, for example.¹

The main reason we turn to these sweeteners is to enjoy sweetened foods without the calories. Yet studies have shown that artificial sweeteners not only don't help us lose weight, they may make us gain weight.² In addition, studies have linked the heavy use of artificial sweeteners with a slightly increased risk of bladder cancer.³

For years, natural practitioners, myself included, have recommended the herb stevia as a natural sweetener alternative. The stevia plant grows in South America and has a long history of use with native South Americans for a variety of health benefits. More recently, stevia has been used as a natural sweetener in other countries like Japan. Yet it was never approved as a sweetener in Europe or the US -- until recently that is.

In December of 2008, stevia was finally approved by the FDA for use as a general purpose sweetener in the US. Marketed under the brand names TruVia and PureVia, the sweeteners are not in the whole plant form, but are made from an extract from the stevia plant called rebaudioside A, or rebiana for short.

Already, soft drink companies like Coca Cola and PepsiCo are launching stevia sweetened versions of their soft drinks in an effort to boost their sagging sales and unhealthy reputation. "Natural great tasting zero calorie sweetener that comes from a leaf, not a lab,” is the comforting description being used for these sweeteners. But surprisingly, even this natural sweetener is facing some controversy.

Stevia's controversial past includes studies linking it to liver mutations, fertility problems, and disruptions in energy metabolism.⁴ A December 2008 study in chicks fed a diet of either dried ground whole stevia leaves or pure stevioside (an extract of stevia comparable to rebiana), reported that both the dried stevia as well as the extract decreased blood levels of T3 thyroid hormone.⁵ This study is a concern because T3 is your active thyroid hormone, and low thyroid activity is linked with weight gain and a whole host of health problems.

Like many other substances, the negative effects of stevia are seen in animals only at very high levels of intake, and we don't know if these effects will carry through to humans. So light to moderate usage is probably safe, and unlike the artificial sweeteners, I have yet to see any of my patients experience headaches or muscle pain from stevia.

Remember stevia is a sweet plant, so my guess is it will turn out to be much better than the artificial sweeteners. But until further research on the stevia extracts can clarify their effects, I recommend using stevia only in moderation like other sweeteners.

References

1. Van den Eeden SK, et al. Neurology. 44 (10): 1787-93.
2. American Psychological Association (2008, February 11). Artificial Sweeteners Linked To Weight Gain. Science Daily. Retrieved February 2, 2009, from
   http://www.sciencedaily.com/releases/2008/02/080210183902.htm.
3. http://annonc.oxfordjournals.org/cgi/content/full/15/10/1460.
4. Schardt, David. Stevia a Bittersweet Tale. http://www.cspinet.org/nah/4_00/stevia.html.
5. Atteh JO, et al. J Anim Physiol Anim Nutr (Berl). 2008 Dec; 92(6):640-9.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet - containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.]

Healthy Recipes:
Veggie and Quinoa Salad with Pine Nuts and Goat Cheese
By Laura LaValle, RD, LD

When you feel like you just have to have a starchy food, quinoa is a pretty good choice for low carbers. Though a quarter cup uncooked or 1/2 cup cooked is still the equivalent of 2 starch servings (30 grams), the high fiber content reduces the net carbs, and the high protein content slows the carb release for less net effect from those carbs. I like sprinkling a little quinoa into salads. Here's a great recipe that's mostly veggie and a little grain to satisfy you when a carb craving hits.

Time to table: 30 minutes
Serves: 4

Healing Nutrient Spotlight
Excellent source of vitamin A, manganese
Good source of vitamin C, iron, magnesium

Ingredients*
1/2 cup uncooked quinoa
1 piece roasted red pepper, chopped
6 cups salad greens, your choice
2 cups arugula, chopped
1/4 cup basil leaves, chopped
1/2 cup toasted pine nuts
1/4 cup goat cheese feta

*Choose organic ingredients for optimal nutrition.

Preparation
Cook quinoa according to package directions. While quinoa is cooking, chop salad greens, herbs and red peppers and toss together in a salad bowl with pine nuts. (Roasted red peppers can be purchased. They are usually in a glass jar and stored in a water- or oil-based liquid.) You can add any other vegetable you want to this salad. Chopped cauliflower or celery is particularly good.

Once your quinoa is ready, sprinkle it over the salad and toss with your favorite vinegar and oil dressing blend. If you want fewer carbs per serving, use only a 1/4 cup of quinoa on the salad. Top with goat cheese and enjoy!

Nutrition
135 calories, 7 g protein, 12 g carbohydrates, 7 g fat, 1.7 g saturated fat, 1.6 g monounsaturated fat, 1.9 g polyunsaturated fat, 8 mg cholesterol, 1.5 g sugar, 4.4 g fiber, 1,342 IU vitamin A, .1 mg thiamin, .36 mg niacin, 20 mcg folate, 9 mg vitamin C, 55 mg calcium, .1 mg copper, 1.7 mg iron, 43 mg magnesium, .44 mg manganese, 165 mg potassium, 1.45 mcg selenium, 108 mg sodium, .99 mg zinc

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-10-09]which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/