Improve Your Brain Health to Prevent Cognitive Decline

Keeping Your Brain Healthy

As the world emerges from what was for many a prolonged period of inactivity and stress, it’s not just our bodies that have become soft - our brains are inevitably affected too. Just as Dr. James Levine coined the term “sitting is the new smoking” to describe the increase in heart disease and diabetes that accompanies too much inactivity, 2018 research from the University of California has found that sedentary behavior is also linked to thinning in regions of the brain that are critical to memory formation.

Our Brain is Arguably our Most Valuable Organ

A healthy brain is crucial when it comes to our overall health, wellbeing, and lifestyle. It is the command center for the nervous system and underlies our ability to communicate, remember, solve problems, make decisions, and live a long and full life. A healthy brain helps us with cognition and emotional regulation in the present, in addition to assisting in staving off functional decline as we age.

However, Brain Health is in Decline

An estimated 6.2 million Americans age 65 and older are living with Alzheimer's dementia in 2021. By 2050, the Alzheimer’s Association estimates that number may grow to 12.7 million unless something changes drastically. And while research is still evolving, evidence is strong that people can reduce their risk of cognitive decline by making key lifestyle changes.

We know that exercise helps to improve our physical health, so what does it take to keep our brain healthy, give it a strengthening workout and boost our cognitive skills?

4 Tips for a Healthier Brain

1 - Reduce your Stress

While momentary stress doesn’t present a problem to brain health, continued stress that is endured for long periods of time does. Long-term stress interferes with cognition, memory, attention and contributes to conditions such as anxiety and depression. This is caused by the overstimulation of the amygdala, which regulates our fight or flight response - a normal response to stressful events that is designed to be temporary.

Research has shown us that long term, chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. It has also established a connection between long-term stress and cognitive decline as we age, including contributing to the likelihood of developing Alzheimer’s disease and dementia - that is on top of the known ill effects of chronic stress on sleep patterns, inflammation and heart health.

Adapt With Stress-Reduction Strategies

Needless to say, while we can’t always control what happens to us, learning stress reduction strategies will help us live happier and better lives, while contributing to our brain health and cognitive function into old age.  Here are some key practices: 

• Mindfulness

• Meditation

• Qigong

• Tai Chi

• Yoga

• Guided Imagery

• Progressive Muscle Relaxation

• Journaling

• Acupressure

• Regular physical activity

• Connecting with supportive people

• Speaking with a therapist / finding professional help

• Doing something you love

• Spending time in nature 

2 - Eat the Right Foods

Ninety percent of the body’s serotonin is made by the bacteria in the gut. Serotonin is the main hormone that ensures our moods are balanced and we experience feelings of well-being, calmness, and happiness. Having low levels of serotonin contributes to developing chronic conditions such as anxiety and depression, which can have long-term effects on our brain health.  Thus, it’s imperative to keep our serotonin production optimal. This can be achieved by maintaining our microbiome, aka improving our gut health and digestion.

Best Practices for a Healthier Microbiome:

• Avoiding packaged and processed foods

• Avoiding foods high in refined sugar

• Avoiding foods fried in vegetable and canola oil and using a healthier alternative such as olive oil

• Avoid alcohol

• Drinking plenty of water

• Eating a diet rich in an assortment of different coloured fruits and vegetables.

• Reducing red meat intake

• Eating enough fibre, including whole grains and legumes

• Increasing consumption of fermented foods such as kefir, kimchi, sauerkraut, Kombucha, and yogurt

Supplements that Support the Brain

While the diet should be able to support optimal brain health, the truth is that many of us do not consume enough of some nutrients or are not able to absorb as much as we should from our food. The following supplements have been researched for their supportive effects on the brain. Always talk to your healthcare practitioner before taking any nutritional supplement.

• Anti-inflammatory herbs such as turmeric (aka curcumin) help to reduce inflammation in the brain

• Amino acids such as GABA, which helps calm the brain, reduce mental stress, and facilitate good sleep patterns

• A good quality probiotic can help support the gut as it manufactures serotonin

• Oils high in omega-3 fatty acids such as fish oil, flaxseed oil or hemp oil help provide the building blocks for healthy brain cells

• B vitamins and correct forms of folic acid help in the production of neurotransmitters

• Vitamin D is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s

• PQQ and CoQ10 are also excellent for mitochondrial energy production support. PQQ works specifically in the mitochondria in the brain and may even cause mitochondrial biogenesis. Check out PhysicianDesigned.com for Brain Support PQQ+CoQ10.

•  Glutathione is the master antioxidant and the best detox substance on the planet. VARS Glutathione is the only truly functional glutathione.

3 - Sleep Well and Get Plenty of it

Good sleep hygiene is crucial to maintaining good brain health. On average, you need a minimum of seven hours of uninterrupted, quality sleep per night on a regular basis. If you fail to meet these requirements, over time your brain’s ability to think clearly, regulate your emotions, manage stress, and balance your hormonal function can be impaired.

Fostering Healthy Sleep Habits

Here are our recommendations for healthy practices that promote great sleep - so that you wake up feeling refreshed every morning:

• Creating a relaxing bedtime ritual and committing to it (i.e. meditation or a hot shower)

• Going to bed at the same time every night

• Keeping your bedroom dark, quiet, cool, and comfortable

• Limiting screen time before bed / no screen time for at least an hour before your bedtime ritual

• Waking up at the same time every day, including on weekends

• Avoiding caffeine after 12:00 pm

• Avoiding naps

• Avoiding late-night meals

 4 - Stay Mentally Active

Treat your brain like any other muscle, use it to not lose it.  Often life becomes habitual and this affects our cognition. It’s important to regularly challenge your brain and keep it stimulated daily to help prevent cognitive decline and reduce the risk of dementia later in life.

Brain-Stimulating Habits

Here are some activities to consider integrating into your daily practice. Ideally choose more than one and switch up your practice often:

• Play strategy games

• Do crossword puzzles, word games or Sudoku

• Learn a new skill such as a musical instrument or craft

• Learn a new language

• Read a book

• Socialize and have stimulating conversations or friendly debates with a social group

We Can Help

Developing a comprehensive wellness and nutrition plan that contributes to your brain health can be a daunting task. As an Integrative practitioner, together we can create a lifestyle plan that will help support your brain health for years to come.  Book an appointment with us/me/our clinic, and together we can move forward.

Call or email us at info@danpursermd.com or 801-796-7667.

God Bless and Go in Good Health,

Dan Purser MD and Team

References

Bernstein, Rebecca. The Mind and Mental Health: How Stress Affects the Brain. Touro University Worldwide. 2016

Bremner JD. Traumatic stress: effects on the brain. Dialogues Clin Neurosci. 2006;8(4):445-461. doi:10.31887/DCNS.2006.8.4/jbremner

Cirelli C, Tononi G. The Sleeping Brain. Cerebrum. 2017;2017:cer-07-17. Published 2017 May 1.

Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017;7(4):987. Published 2017 Sep 15. doi:10.4081/cp.2017.987

Evrensel A, Ceylan ME. The Gut-Brain Axis: The Missing Link in Depression. Clin Psychopharmacol Neurosci. 2015;13(3):239-244. doi:10.9758/cpn.2015.13.3.239

Scott, S.B., Graham-Engeland, J.E., Engeland, C.G. et al. The Effects of Stress on Cognitive Aging, Physiology and Emotion (ESCAPE) Project. BMC Psychiatry 15, 146 (2015). https://doi.org/10.1186/s12888-015-0497-7

Understanding the stress response. Harvard Health Publishing. 2020 https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.

Natural Support for Pain Management

Natural Support for Pain Management

Chronic pain is a common and complex problem affecting 20–30% of the population of Western countries. The pharmaceutical industry has garnered billions of dollars in painkiller and anti-inflammatory sales, yet this hasn’t come without potential health risks to consumers from a well-documented crisis level of opioid addiction to frequent gastrointestinal complications and an increased risk of developing cardiovascular disease. We witness these side effects with an understanding that pharmaceuticals may provide partial, and not always full relief from chronic pain.

It’s no wonder we’re hearing from a lot of patients who are looking for a more natural approach to managing their chronic pain.

What is Chronic Pain?

We all feel physical pain from time to time. Injury, inactivity, sickness and disease can cause many different types of aches and pain. When this occurs, our bodies work hard to heal so that we can return to our normal lives. But what happens if the pain doesn’t go away, or doesn’t fully go away, or even worse… begins to hurt more? This is when pain becomes chronic. Chronic pain is defined as pain that lasts more than three months.

What Does Chronic Pain Feel Like?

Chronic pain comes in many forms. It can be dull, sharp, heavy, tingling, throbbing, burning, squeezing, shooting, achy, or sore. I can be a mix of any of these forms, or be only one. It can come and go or be consistent over the course of a day or many days, but it is always recurring. It can also be dull, or acute, or a mix of both and anywhere in between. It can happen during the day or night, or both.

The Emotional and Social Cost of Ongoing Pain

Chronic pain takes its toll on your lifestyle, your relationships and your mental health. It can create brain fog during the day and sleep disturbances and/or sleepless nights. Chronic pain sufferers also regularly report feelings of fatigue, sadness, nervousness, overwhelm, irritability, frustration and anger. There are high incidences of anxiety and depression among chronic pain sufferers.

Additionally, long-term depression increases the probability of a person reporting high levels of chronic pain. All of this combined can create a terrible cycle of inactivity and suffering.

Natural Options for Chronic Pain Are Available

In addition to the conventional approach, there are a number of natural modalities that can work alongside medication and potentially lessen the need for pharmaceutical support. Here are some of our favorites.

Movement

Regular, gentle physical movement, particularly activities involving the mind-body connection or meditative movement therapies (MMT) help minimize chronic pain. These activities strengthen the body and help develop mindfulness, leading to stress reduction, at the same time. Pilates, Tai Chi, Qi Gong, and Yoga are fantastic examples of mind-body therapies.

Flexibility training, core training, balance training, and light strength training are other forms of movement that help manage chronic pain by lubricating the joints, improving your overall stability and increasing your range of motion.

Acupuncture

Acupuncture has been used in traditional Eastern medicine for thousands of years. It involves inserting small needles into the skin at specific acupoints, typically leaving them in place for up to 30 minutes while you rest. The body reacts to the process by releasing endorphins into your bloodstream. These endorphins act as natural painkillers and also affect the part of the brain that governs serotonin, one of the brain chemicals that positively affect mood.

An Anti-Inflammatory Diet

Keeping inflammation under control is critical when it comes to managing chronic pain. Adopting an anti-inflammatory diet can help reduce your diet’s impact on inflammation and is something you can start today. The main tenets of a diet designed to lessen inflammation include: 

Eliminate sugar

Too much added sugar is one of the primary contributors to chronic, low-grade inflammation.

Eat Your Greens

Eat a diet rich in an assortment of vegetables. Choose a variety of colors and vegetable types to ensure you are getting a wide variety of vitamins, minerals, enzymes and antioxidants. Cruciferous vegetables, such as cabbage and broccoli are particularly rich in phytonutrients that help lower inflammation. 

Limit Nightshades

Some people benefit from limiting or completely removing vegetables in the nightshade family. These include tomatoes, bell peppers, white potatoes, and eggplant.

Check for Food Sensitivities

Knowing whether your body is reacting to certain foods known to commonly trigger sensitivities, such as wheat and dairy, can help you choose your ingredients appropriately and lessen any inflammatory reactions.

Eat Whole Foods

A whole food diet means avoiding processed or refined foods, instead opting for foods in their original form, chock full of vitamins, minerals and fiber. This includes whole grains like oats, quinoa, brown rice, buckwheat, and spelt, as well as fresh vegetables, whole, unprocessed proteins and beans.

Choose Cooking Oils Wisely

Refined oils such as soybean, cottonseed and canola oils are highly unsaturated and oxidize easily when they come into contact with heat in the refinement process, leading to harmful trans fats. Less refined oils with a higher smoke point make healthier options that your body will know what to do with. Extra virgin olive oil and coconut oil have a smoke point of around 400F, making them good choices for healthy cooking.

Eat More Fish and Nuts

Oily fish such as salmon, sardines and mackerel contain anti-inflammatory essential fatty acids, as do seeds such as hemp, flax and pumpkin seeds, and nuts such as walnuts, almonds and hazelnuts. These fats help your body to build healthy cells and hormones, and reduce inflammation throughout the body.

Drink plenty of filtered water

Adequate water intake helps flush inflammatory toxins and irritants out of your cells. Water helps your body to eliminate waste effectively, lubricates your joints and muscles, and is the vehicle many nutrients need to be properly absorbed into your body. Water is an absolute must if you are working to reduce inflammation and pain.

Supplements & Herbs to Consider

Several supplements and herbs have been researched for their role in helping reduce pain and inflammation in the body. Our favorites include the following: 

Supplements

Oils rich in Omega-3 Fatty Acids, including fish oil and flax oil

Oils rich in linolenic acid, including borage seed oil, evening primrose oil, and blackcurrant seed oil

Vitamin D

VARS Glutathione

Chondroitin sulphate

Glucosamine (MTHFR Endure MTHFR Renew)

S-adenosylmethionine (SAMe)

Resveratrol

Alpha-Lipoic Acid

Herbs

Turmeric/Curcumin

Ginger

Spirulina

Cat’s Claw

Devil’s Claw

White willow bark

Pycnogenol

Green tea

Boswellia

Triphala

Everyone’s journey with chronic pain is unique. The modalities that may work wonders for one person, may not work as well for another for a variety of reasons. The best results can be achieved with a tailored, holistic treatment plan that is adapted to the individual and managed through the different stages of healing and/or pain management. As an integrative MD, I have the lab tests and resources to support you.

If you are looking for help with Fibromyalgia, try the Low Copper Diet. Get more information from the End Fibromyalgia with Natural Options Facebook page with Lois.

Also keep an eye out for a new product from AO Biologix. Game Changer

Call or email us at 801-796-7667 or info@danpursermd.com and let’s work together on your pain so that it doesn’t take up so much space in your life.

Be Well,

 Dr. P

Dan Purser MD

Resources

Achilefu, A., Joshi, K., Meier, M., & McCarthy, L. H. (2017). Yoga and other meditative movement therapies to reduce chronic pain. The Journal of the Oklahoma State Medical Association, 110(1), 14–16.

Berman B. M. (2003). Integrative approaches to pain management: how to get the best of both worlds. BMJ (Clinical research ed.), 326(7402), 1320–1321. https://doi.org/10.1136/bmj.326.7402.1320-a

Crofford L. J. (2015). Chronic Pain: Where the Body Meets the Brain. Transactions of the American Clinical and Climatological Association, 126, 167–183.

 Dansie, E. J., & Turk, D. C. (2013). Assessment of patients with chronic pain. British journal of anaesthesia, 111(1), 19–25. https://doi.org/10.1093/bja/aet124

de Heer, E. W., Gerrits, M. M., Beekman, A. T., Dekker, J., van Marwijk, H. W., de Waal, M. W., Spinhoven, P., Penninx, B. W., & van der Feltz-Cornelis, C. M. (2014). The association of depression and anxiety with pain: a study from NESDA. PloS one, 9(10), e106907. https://doi.org/10.1371/journal.pone.0106907

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Using medication: Painkillers: How common are severe side effects of NSAIDs? 2016 Apr 6 [Updated 2017 Aug 10].

Maroon, J. C., Bost, J. W., & Maroon, A. (2010). Natural anti-inflammatory agents for pain relief. Surgical neurology international, 1, 80. https://doi.org/10.4103/2152-7806.73804

Şahin, N., Karahan, A. Y., & Albayrak, İ. (2017). Effectiveness of physical therapy and exercise on pain and functional status in patients with chronic low back pain: a randomized-controlled trial. Turkish journal of physical medicine and rehabilitation, 64(1), 52–58.

Vickers AJ, Cronin AM, Maschino AC, et al. Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Arch Intern Med. 2012;172(19):1444–1453. doi:10.1001/archinternmed.2012.3654

Woman: Look After Your Heart, Here’s Why

Woman: Look After Your Heart, Here’s Why

What does someone with heart disease look like? A stressed out CEO? A smoker over 50? Whatever image came to your mind, chances are it was of a male. We think of heart disease as a male problem, but did you know that more women die of heart disease than men? It's now the leading cause of female deaths worldwide. Yet up until recently, two-thirds of all heart health research has focussed exclusively on men. What’s wrong with this picture?

If you’re a woman at risk of cardiovascular disease (CVD) there is good news - researchers are now stepping up to close the gender gap and prioritize female-based cardiac research. Let’s see what the latest research is saying about female-specific heart disease factors and how you can reduce your risk.

What the Gender Gap Means for Women’s Heart Health

Women’s Bodies Are Different

We may think of women’s ‘hearts’ as different than men when it comes to relationships, but what about literally? It turns out that women’s hearts and arteries tend to be physically smaller than men’s. Plaque build-up in our arteries is a key factor in all heart disease, and smaller arteries mean they can get clogged faster in women. 

Different Plaque Deposits

It's not just anatomical differences - the way that arterial plaques and injuries show up in women can be very different from men, delaying a heart disease diagnosis, or even misdiagnosing it. This may be why more women die from heart attacks than men, and why women are more likely to have second heart attacks. 

Dismissive Diagnosis

Heart attack symptoms often look different in women. For example, the sharp chest pains of angina precede a heart attack in everyone, but women may have additional symptoms such as extreme fatigue, trouble breathing, and pain across the stomach and upper back. Not recognizing these red flags can also lead to a dangerously delayed or incorrect diagnosis

The research tells a troubling story. When female patients report stress alongside recognized heart disease symptoms, they are significantly more likely than men to be given an anxiety diagnosis. Even when the same heart-related symptoms were reported. 

Less Risk Factor Screening

But it doesn’t end there. After receiving a heart disease diagnosis, women are not screened as often as men for depression. Research shows that depression is a key heart disease risk factor, and strikes almost twice as many female heart disease sufferers than men. This crucial gap can increase womens’ risk for subsequent fatal heart attacks, and slow down recovery.

Different Hearts, Different Diseases

The term ‘heart disease’ or ‘cardiovascular disease’ goes way beyond heart attacks, and includes a host of different issues affecting the heart, blood vessels and arteries. Not surprisingly, some heart conditions affect more women than men. For example, 90% of all 

Spontaneous Coronary Artery Dissection (SCAD) patients are women, and it accounts for 25% of all heart attacks in women under the age of 60. 

What happens when your health care practitioner is only looking for the heart diseases that mainly affect men? You guessed it - potential late or incorrect diagnosis for female patients. 

What Special Risk Factors Do Women Have? 

Many heart disease risk factors are the same for men and women - it's the strength of the risk that matters. 

Obesity & Smoking

Of the many shared factors, obesity and smoking are the ones that most often impact women more than men. In one study, obesity increased the risk of heart disease by 64% in women, compared to 46% in men. In another study, female smokers had a 25% higher risk of heart disease when compared with men.

Breast Cancer Treatment

Women receiving radiation for breast cancer are particularly vulnerable, with studies showing higher rates of fatal heart disease. 

Inflammation

Chronic inflammation is a factor too. Recent research shows that women who have inflammation-related health conditions are a higher risk of heart disease.

Hormones, in Particular Estrogen

Hormones also come into play. We think of estrogen as the quintessential ‘female’ hormone that affects our periods, pregnancy, and menopause. But did you know that there is a key link between estrogen and female heart disease risk?

Pregnancy 

In pregnancy there are big changes in heart rate and blood pressure, which can increase heart attack risk. Diabetes is also a key risk factor, and if Gestational Diabetes appears during pregnancy, the heart attack risk is increased further. 

Menopause

Research shows that heart disease risk for women increases significantly after menopause. It is thought that higher estrogen levels pre-menopause provide a protective heart effect. Studies show that cholesterol levels tend to increase after menopause. Remember those small female arteries that can clog faster than men? More cholesterol means more heart disease risk.

BHRT

Many women undergo Bioidentical Hormone Replacement Therapy during or after menopause to mitigate risks and reduce symptoms, however research shows that for some women, these changing hormone levels can increase heart disease risk. This underlines the importance of working with a professional who is able to properly follow you and test for risk factors.

How You can Reduce Your Heart Disease Risk

In addition to quitting smoking and reducing stress, weight management is the most effective way for women to reduce heart disease risk. Excess weight is hard on the heart, and is a stronger heart disease risk factor for women than men. Let’s look at a few easy ways to get on the path to heart health:

Get Moving

Current medical guidelines suggest that women should engage in a minimum of 2.5 to 3 hours per week of vigorous physical exercise. If that sounds like a lot, try breaking it up into exercise bites of 10 - 15 minutes each.  Take a walk during work breaks, take the stairs instead of the elevator, or have a personal dance party!

Eat More Plants

You don’t have to become a vegetarian or vegan to welcome more plant foods into your life. The key is to make it enjoyable by choosing fruits and veggies that you like, and get lots of variety. Think of veggies as the main course instead of the side dish - aim to have at least 60% of your lunch and dinner plates covered with veggies.  Summer is a great time to get gorgeous local produce. See what’s in season and don’t be afraid to try something new!

Eat Good Fats

When your body craves fat, it's not asking for more chips. It really wants ‘good fats’ like those found in salmon, eggs and walnuts. But if you don’t have these foods often, they’re not on your body’s radar. Try adding these foods to your diet, and see if you notice a change in your fat cravings. Once your body gets to know these nutrient-dense foods it will request them more often!

Nutrients to Support Good Heart Health 

Essential Fatty Acids

These ‘good fats’ are called Essential Fatty Acids (EFAs), and have been shown to significantly reduce the risk of developing heart disease. This supplement is especially important for women, as EFAs also balance hormones. 

Since estrogen levels are a key factor in womens’ heart health, EFA supplementation can play double duty! Ever wonder what’s so  ‘essential’ about them? Our bodies can’t make them on our own, so we need to eat EFA-rich foods, or supplement with high-quality oils.

Selenium

Studies show that low selenium levels are strongly linked to heart disease risk. Selenium is one of the most effective antioxidant supplements, protecting your heart, blood vessels and arteries from damaging free radicals. Brazil nuts are by far the best food source of selenium, with a handful providing a thousand percent of the recommended daily minimum!

It's time to prioritize your heart health.

As a functional health care practitioner, I treat the patient, not the disease. Get in touch and let’s discuss your health history and risk factors, run some targeted labs for a clear picture of what’s happening inside your body and design a personalized treatment plan. Women lead with the heart, make sure yours stays healthy.

Best,

Dr. P

Dan Purser MD

Resources & references

Canadian Women’s Heart Health Centre: http://cwhhc.ottawaheart.ca/

Barish R, Lynce F, Unger K, Barac A. Management of Cardiovascular Disease in Women With Breast Cancer. Circulation. 2019;139(8):1110-1120. doi:10.1161/CIRCULATIONAHA.118.039371

Garcia M, Mulvagh SL, Merz CN, Buring JE, Manson JE. Cardiovascular Disease in Women: Clinical Perspectives. Circ Res. 2016;118(8):1273-1293. doi:10.1161/CIRCRESAHA.116.307547

Kane AE, Howlett SE. Differences in Cardiovascular Aging in Men and Women. Adv Exp Med Biol. 2018;1065:389-411. doi:10.1007/978-3-319-77932-4_25

Karvinen, S. et al. (2019) Menopausal Status and Physical Activity Are Independently Associated With Cardiovascular Risk Factors of Healthy Middle-Aged Women: Cross-Sectional and Longitudinal Evidence. Front. Endocrinol. doi.org/10.3389/fendo.2019.00589.

Leonard EA, Marshall RJ. Cardiovascular Disease in Women. Prim Care. 2018;45(1):131-141. doi:10.1016/j.pop.2017.10.004

Mattina GF, Van Lieshout RJ, Steiner M. Inflammation, depression and cardiovascular disease in women: the role of the immune system across critical reproductive events. Ther Adv Cardiovasc Dis. 2019;13:1753944719851950. doi:10.1177/1753944719851950

Patel H, Chandra S, Alexander S, Soble J, Williams KA Sr. Plant-Based Nutrition: An Essential Component of Cardiovascular Disease Prevention and Management. Curr Cardiol Rep. 2017;19(10):104. Published 2017 Sep 8. doi:10.1007/s11886-017-0909-z

Rosano GM, Spoletini I, Vitale C. Cardiovascular disease in women, is it different to men? The role of sex hormones [published correction appears in Climacteric. 2018 Feb;21(1):92]. Climacteric. 2017;20(2):125-128. doi:10.1080/13697137.2017.1291780

Saeed A, Kampangkaew J, Nambi V. Prevention of Cardiovascular Disease in Women. Methodist Debakey Cardiovasc J. 2017;13(4):185-192. doi:10.14797/mdcj-13-4-185

Heart and Stroke Foundation of Canada: https://www.heartandstroke.ca/

World Health Organization: https://www.who.int/gho/women_and_health/mortality/situation_trends_causes_death/en/

A Natural Approach to Lowering High Blood Pressure

A Natural Approach to Lowering High Blood Pressure

Did you know your blood pressure could be out of control without you even knowing? High blood pressure is a major contributor to heart disease, and the months of stress, uncertainty, poor diet and immobility we have all been going through are not helping matters.

When the way your blood flows through your body is affected by your habits, vital nutrients and oxygen can’t get to where they are needed in the body. And as the pressure continues to mount, we start to see physical damage in the arteries and organs that can lead to heart disease and stroke. 

Heart Disease is Killing Women

Heart disease is the biggest contributor to deaths worldwide, and in spite of what many believe, it’s not only men who are affected. In fact, men represent 49% of deaths from heart disease, whereas women represent 51%. Here are some more jaw dropping facts on women and heart disease:

• A woman dies of heart disease in Canada every 20 minutes.

• Early signs of an impending heart attack were missed in 78% of women, according to a retrospective study published in Circulation.

• Two-thirds of heart disease clinical research still focuses on men.

• Women are five times more likely to die from heart disease than breast cancer.

• Among women, the risk of having a heart attack greatly increases during the 10 years after menopause

1 in every 5 female deaths in the US is attributed to heart disease. Approximately 1 in every 16 women age 20 and older has coronary heart disease, the most common type of heart disease. 

The good news is that there is a lot you can do to bring down your blood pressure and reduce your risk of developing more serious issues in the future.

The 2 Types of High Blood Pressure

Primary hypertension

Primary hypertension is the most common type. It is a long term, chronic condition that develops over time due to factors such as a lack of exercise, poor diet, or a genetic predisposition to high blood pressure. A 2020 study showed that variations in the CYP24A1 gene can have a strong impact on a person’s risk of developing chronic high blood pressure. 

Secondary hypertension

Secondary hypertension is acute, and not as common. It is the direct result of other conditions such as thyroid or adrenal gland issues, kidney disease or alcohol dependence. 

What are the Symptoms of High Blood Pressure?

High blood pressure can develop slowly, with no symptoms. Meanwhile, it may be quietly damaging your arteries, contributing to heart disease and a range of chronic diseases. 

If it goes undiagnosed and untreated for too long, it may start to cause serious issues such as:

• Trouble breathing

• Vision disturbances

• Dizziness

• Headaches

• Nosebleeds

High Blood Pressure Leads to Other Health Conditions

The effects high blood pressure has are determined by which major arteries are affected.

1. Heart Disease and Heart Attacks

High blood pressure affects the body in many ways that increase the risk of developing heart disease or having a heart attack.

• Atherosclerosis

High blood pressure damages blood vessel walls. They respond by putting down fatty deposits (plaques), which act like band-aids over damaged areas but over time make the artery walls hard and inflexible. Arteries become narrower due to the plaque build-up, preventing them from delivering vital oxygen and nutrients throughout the body. And if the plaque breaks apart it can result in a blood clot that could block arteries entirely. 

If the heart arteries are affected, Atherosclerosis can lead to coronary heart disease, chest pain and increased heart attack risk.

• Enlarged Heart

High blood pressure means that the heart needs to work overtime to pump out a higher volume of blood. This increases risk of heart thickening (hypertrophy) especially of the main pumping chamber of the heart, which makes the heart enlarged and less efficient. As the size of the heart increases, so does the risk of a heart attack. 

2 - Cognitive Impairment and Stroke

When atherosclerosis affects the neck instead of the heart arteries, the brain doesn’t receive enough oxygen and nutrients which can cause an entirely different set of symptoms. 

• Vascular Cognitive Impairment

Over time, reduced oxygen flow to the brain can impact our cognitive and problem-solving ability. The most severe form of Vascular Cognitive Impairment is called Vascular Dementia, but milder symptoms can happen much earlier and heart issues should be considered and investigated if problems with multitasking and memory arise. 

• Stroke

If a blood clot or severely narrowed arteries prevent blood flow to the brain for even a short time, it can result in a stroke. The impact of a stroke depends on which part of the brain has been deprived of blood flow. 

An Ischemic Stroke happens when the artery is fully blocked, and is the most common type of stroke. Mini strokes happen when an artery is temporarily blocked, then clears up causing what is sometimes called a ‘warning stroke’. 

Because high blood pressure weakens artery walls over time, the weakened wall may finally give way leading to a hemorrhagic stroke – when a brain artery bursts entirely.  

Any stroke is a dangerous medical emergency.

Lifestyle Factors to Help Lower High Blood Pressure

If you have been diagnosed with high blood pressure, you should continue to take the medication prescribed and have regular check-ups. The following factors are important part of a heart healthy lifestyle:

1 - Diet

Fat, sugar and salt are classic comfort foods, but they can wreak havoc on blood pressure and heart health. When do you crave these foods? Is it when you’re sad? Lonely? Anxious? One way to stop negative dietary habits in their tracks is by recognizing when you’re triggered into emotional eating. 

Reduce Saturated and Trans Fats

Fats play a vital role in the body, such as helping us absorb fat-soluble vitamins like A, E, D and K, and providing energy but not all fats are healthy fats. Here’s how to reduce saturated and trans fats and increase intake of healthy mono- and poly-unsaturated fats. 

Eat Less of These Fats

• Fried foods (chips, French fries)

• Processed meats (deli meats, burgers, hot dogs)

• Fatty meats 

• Grain-based desserts (cakes, cookies, donuts)

• Plant oils (palm and palm kernel)

• Dairy

Replace With These Fats

• Nuts (walnuts, peanut butter)

• Seeds (sunflower, flax)

• Tofu

• Fish (salmon, mackerel, sardines)

• Avocados

• Plant oils (olive, safflower, sesame)

• Beans and Legumes 

Reduce Your Sugar Consumption

Although sugar provides the body with valuable energy, too much can raise blood pressure. Even ‘healthy’ sugars such as coconut sugar and honey should be reduced. 

• Read Product Labels

Sugar goes by several names, making it hard to recognize on product labels. The worst offender is high fructose corn syrup, but anything that ends with ‘ose’ is a sugar. The surprising biggest culprit? Sugar-sweetened beverages. 

Consume less

• Alcohol

• Soft drinks

• Sports drinks

• Canned fruit in syrup

• Processed desserts (candy, chocolate bars)

Replace With

• Water

• Green tea

• Pure fruit juices without added sugar

• Low sugar fruits: berries, kiwis, citrus and melons

• fresh herbs to boost flavor

Reduce Your Sodium Intake

We need salt to maintain electrolyte and fluid balance, but in moderation only. Salt is frequently added to processed foods to extend shelf life and enhance taste. Here’s how to cut back:

Reduce Intake

• Less processed, pre-packaged and fast foods

• Rinse canned goods before eating

• Remove the salt shaker from your table

• Taste food before adding salt

• Crackers, chips and salted nuts

Replace With

• Herbs, spices or lemon to enhance flavour

• Cooking more at home, where you can control salt levels

• Raw nuts, homemade crackers, homemade sweet potato chips or kale chips

• cut-up veggie sticks

2 - Exercise

Exercise can effectively reduce high blood pressure by improving artery health and managing weight. The Heart and Stroke Foundation recommends a minimum of 150 minutes per week of moderate to vigorous aerobic exercise for adults, and one hour per day for children and youth. 

Tips to Increase How Much You Exercise

1. Mix it up: do weight-bearing exercise two days per week and cardio 3 days per week

2. Set daily hour limits on sedentary activities like watching TV 

3. Use active transportation like walking or biking for short trips

4. Plan active family outings like hiking or going for a swim

5. Do active household tasks as a family like shovelling snow and dog-walking

6. Embrace outdoor winter activities like ice skating, tobogganing and skiing 

7. Try indoor cardio like an online aerobic class or put on your fave tunes and dance like nobody's watching 

3 - Reduce Your Stress Levels

Stress has a strong blood pressure-raising effect. Here’s how to lower your stress response, and improve stress resilience:

Mindfulness and Meditation

A 2020 review examining behavioural strategies found that mindfulness training had the greatest blood pressure-lowering effect. How does it work? Participants in a 2020 study reported that increased self-awareness, attention control, and emotion regulation helped them make better health choices, and improved their ability to handle stress.

Another 2020 study found that after 12 months of using a breathing meditation app, participants' blood pressure was significantly reduced. 

Simple Activities That Help Increase Mindfulness

• Meditation. The key is to focus on one thing to the exclusion of all else. Try one of the many free meditation apps (like Headspace). Try fixing your mind on a single candle, or close your eyes and visualize a peaceful spot. 

• Deep Breathing. Breathwork can quickly bring you back to a calm state, and can be done anywhere, anytime. Try the simple but effective box breathing technique: breathe in for four counts; hold for four; breathe out for four, hold for four.

• Yoga. Combining breathing, focus and exercise, yoga is one-stop shopping for stress relief. Include forward bends but avoid poses that compress the diaphragm. Try these 5 blood pressure-reducing poses from Yoga International.

4 - Blood Pressure-Friendly Food Based Supplements

While supplements are not a substitute for maintaining close contact with your physician and following their advice, certain everyday nutrients have shown positive results in research studies. 

Vitamin C

Vitamin C does more than support our immune systems. A 2020 review concluded that Vitamin C supplementation resulted in significant reduction of blood pressure in patients with essential hypertension. Another 2020 review found that low vitamin C levels were strongly associated with high blood pressure. 

Garlic

What kitchen staple can reduce blood pressure? The allicin in garlic supplements have been shown to lower blood pressure by widening blood vessels, increasing nitric oxide production and relaxing the smooth muscles found in blood vessels. 

CoQ10

Brain Support Micro PQQ MicroActive CoQ10 is one of the best sources of all natural CoQ10. It has one of the highest doses for any supplement CoQ10 on the market. 220mg per dose provides massive anti-inflammatory cardiovascular support. Not to mention all the brain health benefits as well.

Are you at risk of high blood pressure? It's never too early to talk about prevention. Integrative Medicine can help put you on a path to a healthy lifestyle designed to work for you. Prevention and management requires changing lifestyle habits but going at it along can be challenging. Let’s work together to ensure your heart health and overall health is maximized!

Give us a call today 801-796-7667 or info@danpursermd.com

Best,

Dr. P

Dan Purser MD

References

Nardi WR, Harrison A, Saadeh FB, Webb J, Wentz AE, Loucks EB. Mindfulness and cardiovascular health: Qualitative findings on mechanisms from the mindfulness-based blood pressure reduction (MB-BP) study. PLoS One. 2020 Sep 23;15(9):e0239533. doi: 10.1371/journal.pone.0239533. PMID: 32966308; PMCID: PMC7510988.

Ran L, Zhao W, Tan X, Wang H, Mizuno K, Takagi K, Zhao Y, Bu H. Association between Serum Vitamin C and the Blood Pressure: A Systematic Review and Meta-Analysis of Observational Studies. Cardiovasc Ther. 2020 Apr 29;2020:4940673. doi: 10.1155/2020/4940673. PMID: 32426036; PMCID: PMC7211237.

Tabassum N, Ahmad F. Role of natural herbs in the treatment of hypertension. Pharmacogn Rev. 2011 Jan;5(9):30-40. doi: 10.4103/0973-7847.79097. PMID: 22096316; PMCID: PMC3210006.

Benjamin, E.J., Muntner, P., Alonso, A. Bittencourt, M.S., Callaway, C.W., Carson, A.P., … & Virani, S.S. (2019). Heart disease and stroke statistics – 2019 update: A report from the American Heart Association. Circulation,139, 56-528.

Heron, M. (2018). Death: Leading Causes for 2016. National Vital Statistics Report, 67(6), 1-76.

Difficulty Sleeping? There’s More To It Than You Might Think

Difficulty Sleeping? There’s More To It Than You Might Think

You know that perfectly rested feeling you get after a good night’s sleep? Have you noticed in contrast how awful you feel after a terrible night’s sleep? How about after multiple nights of terrible sleep?  Adequate rest and sleep are paramount to your good health and, at the core, to basic survival.

Sleep Quality Matters

The quality of your sleep affects your attention span, your cognitive acuity and even your mood.  That means that your ability to think clearly, regulate your emotions, and find joy in life is directly linked to how well you are sleeping at night.  And it’s not only your brain that’s affected, your body has many functions that rely on you getting regular deep sleep on a physiological level.  Inadequate sleep can interrupt detoxing functions, disrupt hormones and contribute to a roster of health problems.

The quality of your sleep affects:

• Cognitive function

• Cognitive speed

• Accuracy

• Performance

• Memory

• Mood

• Psychological well-being

• Interpretation of events

• Stress Levels

• Hormones

• General health

• Resistance to disease

• Quality of life 

Sleep Quantity Matters Too - How Many Hours Do You Sleep?

Research has taught us that the average person needs a minimum of seven hours of quality sleep per night for their physiological functions and brain to function optimally, and that needs to be happening on a regular basis. It has also shown us that not everyone is getting nearly that amount of sleep, and many people don’t realize there is a huge connection between their sleep patterns and their health.

Modern Life is Creating Sleep Deficits

Why does this happen? Why are so many people unaware of their accumulating sleep deficits? Modern work demands, the increasing rarity of work/life balance, and the emergence of ‘hustle culture’ often celebrate our ability to get much done on little sleep.  We are expected to do more on less rest, and sometimes that is to the detriment of our physical and physiological health.

Despite this, there is much you can do to improve the quality of your sleep and your health.

Why Am I Not Sleeping Properly?

While having a poor night’s sleep isn’t fun for anyone, it generally isn’t a reason for concern. We all experience it from time to time and our bodies are usually able to bounce back the following day after a decent night’s sleep. Not sleeping well does become an issue, however, if waking up tired every morning becomes the norm.

Insomnia

Insomnia is characterized by the inability to attain a good night’s sleep despite having the opportunity and environment to do so, with negative next-day consequences. In short, you sleep poorly, wake up tired or exhausted, and your next day is miserable because you don’t have the capacity to navigate it well.  Insomnia is the most common sleep disorder, affecting approximately one third of all adults.   

Insomnia can take three forms:

1. Transient Insomnia occurs for one week or less; is often the result of stress or environmental factors (such as excessive noise)

2. Acute Insomnia occurs for up to one month; is often the result of stress; dissipates once the stressor is no longer present

3. Chronic Insomnia occurs for at least three nights per week for three months or longer; is often the result of long-term stress/anguish and/or a medical condition

Insomnia Symptoms

You know you are experiencing insomnia when you experience any combination of the following:

At night:

• Difficulty falling asleep

• Waking up frequently

• Difficulty going back to sleep after waking up

• Waking up too early with the inability to return to sleep

• The sleep you do experience feels non-restorative

During the Day

• Fatigue

• Restlessness

• Unease

• Melancholy

• Anxiety

• Angst

• Irritability

• Depression

• Overwhelm

• Rumination

• Lack of motivation

• Over-sensitivity to stressors

• Poor work performance

• Daily tasks seem unusually difficult

• Increased mistakes/errors/clumsiness

• Headaches

• Digestive problems

• Worrying about sleep

Underlying Reasons You May Be Suffering From Insomnia

Stress

Despite insomnia being rather common, what causes it can differ greatly from person to person. Several factors can trigger it, with stress being one of the most common causes of insomnia whether it comes from a specific incident or ongoing stressors such as grief or work-related issues.

Trauma

Physical and/or physiological trauma caused by one or a series of events can cause chronic insomnia despite feeling as though you have moved past it. Sometimes a past traumatic experience affects us more deeply than previously thought and needs to be addressed by getting the right professional help.

Health Issues

Chronic pain, nightly sleep apnea, regular allergies, and ongoing digestive issues or acid reflux can cause discomfort, making it hard to fall asleep and stay asleep - thereby disrupting your body’s natural sleep cycles. External issues such as disruptive noise, an uncomfortable mattress or pillow, invasive light through the window or from electronics, and temperature fluctuations can contribute to the same difficulties in falling and staying asleep. Certain medication side effects may also be factors, such as antihypertensives, hormonal medications, respiratory medications

Hormones

As women go through perimenopause, estrogen, progesterone, and testosterone all drop which can cause well known symptoms such as hot flashes, mood changes and fatigue. These symptoms can mean interrupted or poor quality sleep. Estrogen can affect the body’s magnesium levels, a mineral that actively helps muscles relax. As estrogen levels drop, this can lead to restless, twitchy legs at night and even muscle cramps.

Men’s hormones are also affected by getting older, with lower testosterone levels being linked to similar sleep issues to those women face. When testosterone starts to drop, so do levels of feel-good neurotransmitters dopamine and serotonin, adding stress and anxiety into the mix.

Blood Glucose Levels

Fluctuating blood glucose levels and reduced insulin sensitivity become more common as we get older, and this is all the more marked in women going through the sudden hormonal disruptions associated with perimenopause. High blood sugar levels can make you feel too warm or irritable and unsettled, leading to difficulty falling and staying asleep. It is important to check your blood glucose levels regularly as you mature in years, as the risk of developing diabetes increases. If you can’t fall asleep due to feeling hot and bothered after dinner, talk to your healthcare practitioner about a glucose test.

Top Ways To Improve Sleep

Whatever the reasons for your insomnia, there is a lot you can do to help bring back some balance to your body and regain a more regular, restful night’s sleep. 

Good Sleep Habits

We recommend practising good sleep hygiene to ensure lasting and restful sleep. Sleep hygiene is the accumulation of regular practices that promote great sleep where you wake up feeling refreshed every morning.

Adopt the following to get a good night’s sleep:

Bedtime Sleep Hygiene

• Create a relaxing nightly routine that works for your lifestyle and stick to it (i.e. a warm bath or relaxing music)

• Go to bed at the same time every night

• Keep your bedroom quiet, dark and cool

• No screen time for at least one hour before bed- Go to sleep on an empty stomach

• Don’t “try” to sleep

Daytime Sleep Hygiene

• Wake up at the same time every day

• Avoid stimulants (caffeine, nicotine) after 12:00 pm

• Limit your alcohol intake

• Avoid taking naps

• Refrain from using your bed and/or bedroom for activities such as reading, working, or relaxing

 

Daily Lifestyle Habits for Optimal Sleep

1. Exercise - Enjoy a minimum of 30-minutes of moderate daily exercise

2. Supplements - Recommended for short-term use only, you can talk to your healthcare practitioner about whether magnesium, valerian root, St. John’s Wort, 5-HTP (5-hydroxytryptophan) or melatonin are appropriate for you.

3. Guided imagery, mindfulness meditation, progressive muscle relaxation and breathing exercises

4. Journaling

5. Acupressure & acupuncture

6. Cognitive Behavioral Therapy (CBT) - CBT is effective for chronic insomnia or insomnia caused by trauma. Speak to your health practitioner to find out more.

7. Balance your hormones - hormone imbalances are common culprits when it comes to the quality of your sleep, and the quality of your sleep affects your hormone balance. Working with an Integrative/Naturopathic/Functional practitioner allows you to uncover what’s really going on through thorough laboratory testing, and find a plan that works best for you.

8. Try Brain Support Micro PQQ + MicroActiveCoQ10. Its a great all around stress relieving, brain supporting supplement that really works!

We Can Help

If you have given it your best effort and are still not getting the restful sleep you need, I can help. As a integrative MD, together we can analyze what’s keeping you up at night and create a lifestyle plan to help improve the quality of your sleeping and waking hours.  Book an appointment with through my clinic, and together we can move forward.

Call or email us at info@danpursermd.com or 801-796-7667.

Be well,

Dr. P

Dan Purser MD

References

Buysse DJ. Insomnia. JAMA. 2013;309(7):706-716. doi:10.1001/jama.2013.193

Cirelli C, Tononi G. The Sleeping Brain. Cerebrum. 2017;2017:cer-07-17. Published 2017 May 1.

Kaur H, Spurling BC, Bollu PC. Chronic Insomnia. [Updated 2020 Nov 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-.

Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. doi: 10.5665/sleep.4716

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.