Seven Things You can do to Prevent Memory Loss

By Kathy Thorpe, MA, CHom, Boulder, Colorado

Do you have problems recalling a name, focusing on a project, organizing information or remembering something you just learned? Do you worry about dementia because you experienced it with one of your parents? A certain amount of memory loss is normal with aging. In fact, 15% of the population in the U.S. over 70 experiences some form of dementia. While some of this is genetic, new research shows that there are important things we can do now to prevent or reverse memory loss.

Use it or Lose it: Keep your mind alert with daily mental activity – every time you learn something new or challenge your mind, you keep those neuro signals active in the brain. Current studies indicate that the brain is “neuroplastic” in the sense that its “circuits” are continuously changing in response to what we do. When we learn new skills, think, remember and perceive, the connections between the brain cells also change and strengthen. So keep using your brain. Choose reading over watching TV, do crossword or Sudoku puzzles, learn a new language, take a dance class, play strategy games such as chess or Bridge or do quilting or knitting. The most important thing is to keep learning new things.

Exercise and Stretch:   Physical activity has the largest impact on preventing cognitive decline than anything else. Blood circulation is essential for healthy cognition. Researchers have shown a significant benefit to staying active and encourage people to move every day: walk 2 miles, bike 10 miles, swim, attend an exercise class or engage in some form of regular, vigorous exercise. According to one study, people who did regular, aerobic exercise for at least a year showed enlargement of the hippocampus – the part of the brain that converts short-term memories to long-term ones. Exercise triggers the growth of new brain cells in the hippocampus and stimulates the release of “neurotrophic growth factors,” which helps the brain grow and maintain new connections.  

 

Be Social: People who have social contact with family and friends are at lower risk for memory problems. Plus, social interaction involves talking and listening and therefore challenges the brain in unique ways. It also helps ward off stress and depression. So call your friends and family or visit your local community center and sign up for a class or an activity.

Add Quality Nutrition:  Keep your brain nourished with vital foods that maintain healthy blood sugar levels and reduce brain inflammation. For years, researchers have known that diet can play a huge part in preventing cognitive decline. Patients with significant dementia made dramatic improvement when they avoided simple carbohydrates and processed foods, increased fruits, vegetables, nuts and seeds, lean protein, included quality oils and increased their fish intake. It was also found that vitamin B-12, vitamin D-3 and fish oil supplements were beneficial. The omega 3 essential fatty acids in fish oil help protect nerve cell membranes.

Nourish the Brain with the Good Oils: A good deal of new research shows the importance of organic coconut oil and extra virgin olive oil to prevent age-related memory loss, dementia and even halt the progression of Alzheimer’s. These oils improve brain chemistry, cognitive function and reduce oxidative stress that destroys brain cells. Add a tablespoon of coconut oil or extra virgin olive oil to your breakfast and dinner—and notice how much better you start feeling.

Don’t forget magnesium: A certain type of magnesium, Magtein (magnesium l-threonate) is able to cross the blood brain barrier and increase learning ability as well as improve short and long-term memory. It increases synaptic connections in the hippocampus that controls memory and also helps reduce anxiety and fear. It has also been shown to prevent cognitive decline in early stages of Alzheimer’s disease and improve memory even in advanced stages of Alzheimer’s disease. The dosage is one gram twice a day for these beneficial results.

Acupuncture and Chinese Medicine: Acupuncturist David Scrimgeour, L.Ac., in Boulder, Colorado uses acupuncture and Chinese medicine to support and nourish brain function. Adrenal deficiency,  inflammation of the  GI system and disturbed Shen (or mind in Chinese medicine) all contribute to loss of short and long-term memory and impairment of the ability to amass wisdom, think clearly and perceive things creatively. In addition to using acupuncture to address these imbalances,  Scrimgeour recommends the tonic formula, Supreme Immune Tonic to support adrenal, brain and immune functions in the body.

 

If you are among the many people who are starting to notice subtle signs of memory loss, start incorporating the above suggestions into your health regime. And don’t wait until your golden years to make these changes in your life. Start now so you can continue to be the wise, clever, witty and intelligent person that you are – no matter how old you are.  

Resolve Your Insomnia with Acupuncture and Chinese Herbs

By Kathy Thorpe, MA, CHom, Boulder, Colorado

  

It’s midnight and you’re still awake. You’ve been tossing and turning in bed for the last hour, and you can’t seem to fall asleep. Then your mind throws you a curve: “You’re not going to be able to fall asleep! You have a busy day tomorrow and you won’t be able to function!”  With these thoughts, your heart starts racing and pounding, you experience palpitations in your chest. Sure enough, you can’t fall asleep.

A good night’s sleep is vital to your overall health, vitality, energy, memory and cognitive function. If you are among the 70 million Americans suffering from insomnia, you may be wondering if there are natural ways to restore your sleep before you resort to sleeping pills. Approximately nine million U.S. adults take prescription sleeping medications which bring their own set of risks. According to a study in the journal BMJ in 2012, in addition to being addicting, sleep medications bring a higher risk for certain cancers, a higher risk of death, increased insulin resistance and risk of developing diabetes, weight gain and a greater incidence of depression, confusion and disorientation.  

So what are the causes of insomnia?  We know that age is a factor as insomnia increases as people get older and experience a disruption in the body’s circadian rhythms.  Anxiety and heightened stress are other causes. When a person is stressed or anxious, the body’s “fight or flight” mechanisms take over even if there is no real threat. Adrenaline and cortisol are released, the heart beats faster, one becomes hyper-vigilant and mentally alert. Unfortunately, this isn’t the time to escape from the tiger – this is the time to sleep. Short-term insomnia can be caused by an injury, illness, surgery, medications, divorce, the death of a loved one, trouble at work, financial problems or traveling, for example. Typically, good sleep returns once one recovers from the temporary situation, but for many people, the sleep disturbances continue and the insomnia becomes chronic.

David Scrimgeour, acupuncturist and Chinese medical practitioner in Boulder, Colorado, says that he sees more cases of insomnia these days than ever before. He maintains that the rates of insomnia are growing astronomically as more people experience prolonged states of high stress, anxiety, poor diet, over-work and too little exercise. Burnout develops gradually as a person’s vital energy erodes and results in a failure to adapt to the changes and stresses of life. Once sleep, which was the great restorer, is affected, all other issues escalate.

Scrimgeour sees that insomnia can be treated effectively by acupuncture, Chinese Medicine and lifestyle modifications. According to David Scrimgeour, acupuncture helps restore sleep in two ways. First, it calms the “spirit” when there is an imbalance in the body’s energy system. This enables the body to calm down, relax and fall asleep. Secondly, acupuncture regulates the autonomic nervous system or the involuntary functions of the body. When the sympathetic nervous system is activated, it controls the body’s responses to a perceived threat and is responsible for the “fight or flight” response. Once the sympathetic nervous system is upregulated, it becomes impossible to relax because of the adrenaline and cortisol pumping through your body to keep you alert. Acupuncture has the effect of bringing your body into the parasympathetic mode, which controls homeostasis and is responsible for the body’s digestive, rest and sleep functions. In this mode, you can relax and fall asleep. 

David Scrimgeour also recommends specific Chinese herbal formulas in conjunction with acupuncture for insomnia. “It is a process,” he says, “of first calming down the nervous system and enabling the person to sleep with a formula such as Calm ES by Evergreen or Lights Out by Dragon Herbs. Once a person is able to start sleeping better, we can work on the underlying imbalances.” For chronic insomnia, Scrimgeour says that it is essential to address adrenal deficiency with certain Chinese herbal formulas that can restore function to the adrenals over time. Supreme Immune Tonic by Six Persimmons Apothecary is an excellent formula for adrenal deficiency. Once the adrenals are functioning better, sleep is restored and a person’s energy, vitality and mental acuity are also improved.

Through the use of acupuncture and Chinese herbal formulas, David Scrimgeour has been able to help many people sleep better and enjoy enhanced health as a result. 

 

David Scrimgeour practices acupuncture and Chinese Medicine at his clinic in Boulder, Colorado. He also serves the Longmont, Louisville, Lafayette and Erie areas in Colorado. For more information about sleep disturbances and insomnia, he can be reached at 303 413-9596 or through his website: www.davidscrimgeour.com.

Kathy Thorpe is a natural health writer and blogger who has been writing about alternative approaches to health and wellness for the past ten years. Prior to that, she taught English at U.C. Berkeley and at the University of Colorado.  She can be reached at 303 583-0179. 

The Common Cold: Nip it in the Bud!

By Kathy Thorpe, MA, CHom

You feel unusually tired. You start sneezing. Your nose runs and you have a tickle in your throat.  You feel “off.”  Chances are, you’re getting a cold and the virus is starting to multiply in your nose.  And whenever you sneeze, thousands of globules loaded with viruses are expelled into the air.  Welcome to the world of the common cold.

A viral infection usually begins in the nose and the upper respiratory tract. Then the virus binds to receptors on respiratory epithelial cells. They are propelled by tiny hairs, called cilia, to the back of the throat. At that point, they may be propelled to the stomach where they are destroyed by stomach acid, or they may bind to cells in the nasal passageway.  If this happens, the virus is able to make proteins that do everything it needs to infect cells and make more viruses. As the virus penetrates the cell, it unzips its protein coat exposing naked genes. These rogue genes take over the cell and start making copies of themselves, in fact, billions of copies. If you want to stop a cold, the best time is in the first 24 hours before the virus makes those billions of copies. As the virus replicates and spreads, infected cells release distress signals known as chemokines, cytokines and interleukin-8 that stimulate the release of inflammatory mediators such as kinins and prostaglandins. This can increase vasodilation and vascular permeability leading to classic cold symptoms such as nasal congestion, sneezing, runny nose, a sore or itchy throat or general malaise.
 

The common cold is the leading cause of doctor visits in the United States. In one year, the U.S. population contracts approximately 1 billion colds and this accounts for more missed work and school days than any other illness.(1) Because there are over 200 different kinds of viruses that can cause a cold, by the time our body has learned to recognize one virus by its structure and prepare antibodies that will attack and destroy it, along comes another virus with a slightly different structure. This is why it is difficult for the immune system to defend against the common cold and why medical researchers have not been able to find a cure yet. 

 

While a cure for the common cold has eluded scientists, there are some natural treatments that work extremely well to stop a cold in its tracks. Based on research and consultations with health care professions, the following are the most effective natural treatments for a cold.

Chinese Medicine:  While several formulas have been shown to be effective for the common cold, Cold Nip is our pick because it combines the best of the all the formulas. 

Cold Nip is a combination of three classical Chinese formulas that have been used successfully for years for the common cold with the addition of three anti-viral herbs: Andrographis, Isatis leaf and Isatis root. Isatis leaf, Isatis root and Andrographis have long been used in Chinese Medicine for upper respiratory infections and have been shown in recent research to have potent anti-viral and anti-microbial properties.(2,3,4) Chinese Medicine maintains that if you activate the protective defense of the body, the wei qi, the virus will not penetrate. So you want to start Cold Nip right away. People report that if they take Cold Nip at the first signs of a cold, it usually stops it before it has a chance to take hold. If the virus has penetrated to the sinuses, throat and lungs, it will still help relieve symptoms and shorten the duration. It is also effective when used preventively in crowded areas or when flying in a plane where a multitude of viruses are circulating throughout the cabin.

Homeopathy: Homeopathy is the leading complementary and alternative medicine in Europe and is used widely for the common cold and influenza. One study of 499 children showed that children with a cold who were treated with homeopathy were more likely to feel and do better than those children who had been treated conventionally. They had fewer complications, their parents took significantly less sick-leave, and fewer children were treated with antibiotics.(5) Although there are many effective homeopathic remedies for all stages of a cold, including those for sinus infections, ear infections, coughs and sore throats (the topic of another blog), I am including two remedies that are particularly beneficial for the early stages of a cold or viral infection. Do not take a homeopathic remedy within 20 minutes of eating, drinking or taking any other medication for best results.

Oscillococcinum is a homeopathic remedy for influenza, but it seems to activate a person’s defense systems against cold viruses as well.  Take ¼ vial 3-4 times a day. It is particularly beneficial in the first day or so of a viral infection, so start it early.  May people use Cold Nip and Oscillococcinum together with good results.

Aconite is a homeopathic remedy for the very first signs of a cold, especially when the symptoms come on suddenly and may have been brought on by exposure to cold wind or by being chilled. You may feel hot and dry, thirsty, anxious and restless. Take Aconite 30c every 20 minutes for 3-4 doses.  If caught at the very first signs, the cold will often not progress to the next stages.

Natural Therapies:

Neti pot:  Since viruses replicate in the nasal passages, help your immune system to move them out by using the neti pot two to three times a day. Add a pinch of sea salt and a pinch of baking soda. The salt water restores moisture to nasal passages, lessens the inflammation of mucous membranes, washes out existing pathogens while both salt and baking soda make the environment inhospitable to the viruses and bacteria. Make sure you tilt your head at the right angle so that water only drains through the opposite nostril (you do not want it to drain back through the nose and throat).  After using the neti pot on each side, blow your nose several times. All discharges should come forward and out – do not snuff up into the sinuses. Saline rinses are highly recommended by National Jewish Health; however, they recommend using boiled or purified water to ensure against the risk of bacteria or amoebas in tap water.

Gargling with Salt water:  This is effective for a viral sore throat and helps reduce the soreness and shorten the duration of a sore throat. Both viruses and bacteria struggle to survive in a high-salt environment.  Also, warming the water further creates an inhospitable environment for viruses and bacteria.

Vitamins & Minerals: 

Zinc helps the immune system function more effectively. Research suggests that 15 mg/day during the winter months increasing to 15 mg. 2-3 x a day at the onset of a cold will help stop a cold in the beginning and reduce the symptoms and duration.  Oral zinc is recommended over zinc nasal sprays since several people have experienced a loss of smell with zinc nasal sprays. (6)

N-acetylcysteine (NAC) can be effective when every cold seems to go to the chest and turns into bronchitis. NAC thins mucus and has mucolyptic and expectorant properties.(7)

What to eat and drink when you have a cold?

Every morning squeeze the juice of one lemon into warm water and add a teaspoon of raw Manuka honey.  Be sure to drink plenty of fluids throughout the day, but avoid dairy and orange juice since they seem to increase the amount of mucus.  Freshly squeezed carrot and vegetable juices are also recommended, and a good homemade chicken soup with plenty of vegetables and shiitake mushrooms will support the immune system and also make you feel better.

With these natural recommendations, you should be able to say good-bye to your cold if you catch it early enough or at least reduce the symptoms and shorten its duration.

1      Colds and influenza: a review of diagnosis and conventional, botanical, and nutritional considerations. Roxas M, Jurenka J., Alternative Medicine Review, Volume 12, number 1 2007 http://www.ncbi.nlm.nih.gov/pubmed/17397266

2.     Use of visual analogue scale measurements (VAS) to assess the effectiveness of standardized Andrographis paniculata extract SHA-10 in reducing the symptoms of common cold. A randomized double-blind-placebo study. Phytomedicine 1999;6(4): 217-223

3.     Experimental studies on immunostimulatory effects of the Isatis indigotica polysaccharide, Xu YM, Lu PC, Zhong Xi Yi Jie He Za Zhi. 1991; 11:357-9, 325-6.

4.     Evaluation of antiendotoxic action and antiviral action invitro of tetraploid Isatis indigotica. Wang T, et al. Zhong guo Zong Yao Za Zhi. 2000 ;25 :327-9

5.     Pharmacoeconomic Comparison Between Homeopathic and Antibiotic Treatment Strategies in Recurrent Acute Rhinopharyngitis in Children, Trichard, M, Chaufferin, Nicoloyannis, N., Homeopathy (2005)94, 3-9.

6.     Colds and Influenza: A Review of Diagnosis and Conventional, Botanical, and Nutritional Considerations, Mario Roxas, ND and Julie Jurenka, MT, Alternative Medicine Review, Volume 12, Number 1 2007.

7.     Reduction in days of illness after long-term treatment with Nacetylcysteine controlled-release tablets in patients with chronic bronchitis. Rasmussen JB, Glennow, C. Eur Respir J 1988; 1-:351-355.

Sunscreen & Sun Exposure -- What You Need to Know!

     As the temperatures rise and we spend more time outdoors, it is important to be prepared for more sun exposure. We can learn two important things from our ancestors and other cultures:  some sun is essential for your health and vitality. In fact, about a half hour to one hour a day is a good amount of time to be out in the sun. We can also learn that too much exposure can damage and photo-age the skin. So the best practice is to plan our sun time, and use hats and clothing to cover up beyond the one hour of exposure.

     Interestingly enough, as people became more and more sun-phobic and started slathering on layers of popular sunscreens, skin cancer rates began to rise.  Two obvious reasons: First, the body was not getting enough Vitamin D which is essential for the immune system to function properly and is protective against cancer; and secondly, many of the toxic chemicals in the sunscreens were being absorbed directly into the blood stream and have been recently discovered to be carcinogenic. Chemical sunscreens give a false sense of security because they prevent burning; however, hidden damage is taking place on a cellular level because they produce dangerous free radicals.

     Some safe sunlight exposure is essential for our overall health and has been shown to be protective against many different types of cancer. In fact, people who spend time outdoors without burning actually decrease their risk of developing melanoma, a deadly skin cancer. 

     What’s the story with UVA and UVB rays?  Ultraviolet light from the sun comes in two main wavelengths – UVA and UVB.  UVB is the beneficial wavelength that helps our skin produce vitamin D. It is highest at midday and low in the morning and evening. In contrast, UVA causes skin problems because it penetrates the skin more deeply and causes free radical damage. These rays are constant throughout the day year around. For maximum benefit to your health, it’s best to get your sun exposure during the middle of the day.
     So what’s the best advice when it comes to sun exposure?  Limit your time in the sun to one hour a day.  Beyond that, wear a hat and light cotton clothing to protect your skin.  When you are going to be out in the sun for a longer period of time and can’t limit your exposure, use a natural sunscreen.   You want to select a 100% mineral-based, broad spectrum UV protection (that means it protects against both UVA and UVB). In addition, it should be an all natural, biodegradable formula that won’t damage the delicate underwater ecosystems in the oceans and lakes.  Finally, it should not contain any synthetic chemicals or nano particles. 
     A few years ago, the only all natural-mineral based sunscreens left your skin very white and oily. Now, there are many new formulas that have been developed to go on clear. They’re also great for babies, children and pregnant women. Next time you’re looking for sunscreen, try one of these:

True Natural in SPF 50 for the face (vanilla, coconut or unscented), SPF 50 Lotions, and an Active SPF 50 Spray.  These are all natural, 100% mineral based, broad spectrum UV protection, sunscreens without chemicals or nano particles.  They also have a self-tanner that looks fabulous.

Lavera Organic Sunscreens: Anti-aging facial sunscreen SPF 15, Baby & children Sun Screen SPF 20, Self Tanner for face and body.

John Master’s Organics:  SPF 30 natural Mineral Sunscreen.

     Finally, check your current screen and get rid of it if it contains any of these ingredients. Seriously, you don’t need any more toxic chemicals floating around in your body.  Here’s a clue, if you can’t pronounce it, don’t use it!  

Para amino benzoic acid (PABA), PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA, p-aminobenzoic acid, padimate-o or octyl dimethyl PABA), Cinnamates (cinoxate, ethylhexyl p-methoxycinnamate, octocrylene, octyl methoxycinnamate), Octyl salicyclate, Avobenzone, Padimate O, Dioxybenzon & Oxybenzone, (powerful free radical generators), Phenylbenzimidazole, Homosalate, Sulisobenzone, Menthyl anthranilate, Trolamine salicyclate.


Enjoy the sun and the light of summer!