[PART 2]
Dr. Pastore continues on the topic of brain health, and what celiacs & non-celiacs can do now to lower the risk of future neurological & cognitive health issues. He covers what medical tests to have done, recommended foods and supplements, as well as ways to cognitively challenge your brain.
- Recap of part 1, upcoming in episode [0:40]
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- Key action steps for celiac and non-celiac patients for brain health
- Decrease in gray & white matter in the brain for those with celiac disease, even if following a strict gluten-free diet [1:35]
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- Can lead to cognitive decline or mental illnesses
- Celiac Disease & Mental Health (Part 1) podcast episode: https://podcasts.apple.com/us/podcast/on-mental-health-celiac-disease-part-1/id1455383694?i=1000468339779
- Why celiacs feel brain fog, forgetful or fatigued [2:30]
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- Multifactorial - many reasons for these symptoms based on structural gray/white matter changes in the brain celiacs have
- Malabsorption of nutrients due to damaged villi, causing nutrient deficiency [4:15]
- Recommended test #1 for brain health and cognition: BrainSpan [4:40]
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- https://www.brainspan.com/home
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- Can be ordered directly to your house & mailed back
- Finger-prick blood test
- Measuring Omega 3 fatty acid levels EPA/DHA
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- Celiacs should use fish oil supplementation [6:30]
- Brain health & cardiovascular diseases are connected [8:50]
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- Plaquing of the arteries negatively affects brain health
- High blood pressure presents with a higher risk of dementia
- Analyze palmitic acid levels to help normalize insulin, leptin signalling, appetite cues, never feeling full [10:05]
- Blood test is paired with brain games both developed by US military physician & used by physicians from Harvard. Sanjay Gupta, MD of CNN is an advisor [11:40]
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- Measures memory, sustained attention, cognitive flexibility, and processing speed
- Celiacs - speak to your physician about the test [13:00]
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- Covered by Medicare in USA
- Recommended test #2 for brain health and cognition: Bloodwork for nutritional deficiencies [15:30]
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- Deficiencies for celiacs podcast episode
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- https://podcasts.apple.com/us/podcast/on-nutritional-deficiencies-increased-infection-risk/id1455383694?i=1000454914981
- Deficiencies for non-celiacs
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- https://podcasts.apple.com/us/podcast/on-common-nutritional-deficiencies/id1455383694?i=1000445381290
- High blood sugar & insulin [16:45]
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- Previous podcast: Alzheimer's Type 3 diabetes
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- https://podcasts.apple.com/us/podcast/on-alzheimers-disease-a-new-type-of-diabetes/id1455383694?i=1000448202120
- Poor circulation can affect white & grey matter in the brain
- Previous podcast on Blood Sugar & Insulin here:
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- https://podcasts.apple.com/us/podcast/on-blood-sugar-insulin/id1455383694?i=1000438688442
- Previous podcast on Triglycerides & Glycemic Index here:
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- https://podcasts.apple.com/us/podcast/on-the-glycemic-index-triglycerides-and-cholesterol/id1455383694?i=1000440223375
- Celiac disease is connected to Type 1 diabetes
- Eat low-glycemic index carbohydrates
- Identify if there is a risk factor for insulin resistance [18:45]
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- Take fasting glucose & fasting triglycerides level from last bloodwork to predict risk of insulin resistance [20:05]
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- Triglyceride-Glucose Index - https://jscalc.io/calc/4VDpIssERFymapm5 (calculator)
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- Fasting Glucose * Fasting Triglycerides / 2
- Index of 4.9+ have greater risk of insulin resistance
- Foods & Nutrients to consume daily for brain health [22:55]
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- Berries - blueberries, strawberries [23:20]
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- Harvard study: 2 servings per week delayed memory decline by 2.5 years
- Caffeine [24:40]
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- John Hopkins: Caffeine equivalent to 1 cup of coffee, better memory recall the next day than placebo
- Genetics affect reaction to caffeine [25:35]
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- Previous podcast on caffeine genetics:
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- https://podcasts.apple.com/us/podcast/on-functional-nutrigenomics/id1455383694?i=1000446534488
- Omega 3 Fatty Acids [28:10]
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- UCLA study: Walnut consumption improved cognitive test scores
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- Rich is ALA, converted into EPA
- Fish
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- Can reduce beta amyloid plaque production, improving brain signalling
- Choline [29:25]
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- 92% people deficient in choline
- ~400-550mg/day
- Critical for white matter function & reducing inflammation
- Found in beef liver, egg yolk, chicken breast, ground beef, cod, broccoli
- Celiacs not absorbing food optimally
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- Supplementation recommended
- Power ON to improve cognitive function and cell integrity - https://poweronpoweroff.com/products/power-on
- Brain games to improve cognition [36:05]
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- AARP brain games, apps such as Lumosity
- Get adequate sleep [37:05]
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- Journal of Sleep - short sleep duration showed worse white matter markers in mid-life
- Middle-aged celiacs with already lower white matter because of the disease especially need adequate sleep to lessen risk of cognitive decline, dementia, stroke
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- Power OFF to help calm the mind & improve sleep quality
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- https://poweronpoweroff.com/products/power-off
- Learn something new and complex [38:45]
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- Leads to rapid structural changes in white and grey matter
- Must be complex - multiple steps to achieve success
- Must be something entirely new to you - language, computer code, tactile skill, musical instrument, a new exercise with proper form
- Probiotics [40:40]
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- Journal of Nutrients April 2019 study showed
- You must care for your gut microbiome
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- Eating healthy, whole foods
- Removing digestive irritants/intolerant foods
- Consuming fiber (prebiotic)
- Take a probiotic supplement *if* recommended by a physician
- Gut & Mood are connected for cell communication and neurotransmitter production
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- Episode recap [41:45]
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- We’ll be back next week with a COVID19 episode