Memory: Solutions for “Senior’s Moments”

It’s important that as people age they find ways to keep both their bodies and minds sharp. In my years of medical practice, I have witnessed patients who experience the anxiety that comes when they recognize that their memory is failing. Whether they are forgetting where they put their keys more often, are having trouble finding words or they are in the early stages of age-related dementia, there are holistic strategies that can help lift brain fog naturally.

When working with a patient, my first task is to determine whether their lifestyle is conducive to good brain function or if it is a likely cause of their “senior’s moments.” The brain is an organ that needs to be taken care of in order to function optimally. Like the rest of the body, it needs quality nutrition, proper rest, exercise and stress management in order to perform well. Nutritional deficiencies, such as lack of vitamin B12, can occur with age, especially if prescription medications like metformin (diabetes) or nexium and other stomach acid blockers are taken. An iron deficiency reduces the oxygen supply to the brain. This form of anemia can be caused by taking aspirin, or by colon issues that cause bleeding.

Exercise has proven to be one of the key factors for preserving mental function. Studies show a significant reduction in rates of dementia in people who exercise three to five times a week. Research also supports the idea that cardiovascular health in general improves oxygen and blood flow to all organs, including the brain. Another study from the Journal of Neurology found that exercise helped minimize arterial plaque buildup, and that this was linked to improved performances on memory and mental acuity tests.

The old adage, “use it or lose it” applies to memory. Mental stimulation is to the brain, what exercise is to the muscles. Engaging in social interactions, intellectual pursuits, and mental games can protect the memory. It’s never too late to learn a new instrument, figure out how to use a computer, or challenge yourself to learn some conversational Spanish.

I also assess my patients for anxiety and chronic pain, both of which have been linked to memory loss. One natural medicine derived from Green Tea called Theanine has been shown to improve mental clarity and reduce anxiety. If chronic pain is present, laser therapy is an effective treatment for arthritis, back and muscle pain.

In my clinic, I also do a thorough medical evaluation to see if there are physical reasons for the memory loss. A full thyroid panel can sometimes illuminate low thyroid function, which can also make patients feel tired, chilly and gain weight easily. Fascinating research links imbalances in the bacterial lining or microbiome of the intestine to brain function. Taking antibiotics or acid blocking medications can disturb the crucial balance in the intestinal microbiome and result in learning and mood issues. Correcting this imbalance with the help of a naturopathic physician can improve health on many levels, including the mood and mind function. For some people, food allergies can cause a brain fog due to an opiate like effect on the brain.

Finally, the factors that put people at risk for cardiovascular disease also put them at risk for dementia. Diabetes is now considered to be a major player in the development of age related dementia. Naturopathic physicians have expertise in helping diabetics achieve stable blood sugars with less mediation. High blood pressure must be addressed with lifestyle changes – not just medications – in order to significantly reduce its side effects. High homocysteine (over 7.0) levels have been found to double the risk of Alzheimer’s disease, according to scientists at Boston University. This inheritable risk factor is easily tested for and treated with natural medicines, yet is rarely done by conventional physicians.

I am often asked if there is a natural medicine to protect the brain from aging and memory loss. Gingko hasn’t been shown to have a preventive effect, however, studies have shown it to slow the progression of Alzheimer’s. Fish oil has anti-inflammatory effects that are positive for brain function. You may have read that chocolate has flavinoids that are good for the brain. Well, only its raw form actually contains the medicinal properties, so sadly you’ll have to try raw cacao nibs to get the protective effect.
Phosphatidyl serine is the newest superstar in the natural memory aid arena. The Journal of the American Academy of Neurology published a study in which it was stated that phosphatidyl serine was a promising candidate for treating memory loss later in life.

A combination of living a healthy lifestyle, having a thorough medical evaluation by your naturopathic or conventional doctor, and utilizing natural medicines will surely help keep those “senior’s moments” at bay.

Memory: Solutions for "Senior's Moments"

It’s important that as people age they find ways to keep both their bodies and minds sharp. In my years of medical practice, I have witnessed patients who experience the anxiety that comes when they recognize that their memory is failing. Whether they are forgetting where they put their keys more often, are having trouble finding words or they are in the early stages of age-related dementia, there are holistic strategies that can help lift brain fog naturally.



When working with a patient, my first task is to determine whether their lifestyle is conducive to good brain function or if it is a likely cause of their “senior’s moments.” The brain is an organ that needs to be taken care of in order to function optimally. Like the rest of the body, it needs quality nutrition, proper rest, exercise and stress management in order to perform well. Nutritional deficiencies, such as lack of vitamin B12, can occur with age, especially if prescription medications like metformin (diabetes) or nexium and other stomach acid blockers are taken. An iron deficiency reduces the oxygen supply to the brain. This form of anemia can be caused by taking aspirin, or by colon issues that cause bleeding.



Exercise has proven to be one of the key factors for preserving mental function. Studies show a significant reduction in rates of dementia in people who exercise three to five times a week. Research also supports the idea that cardiovascular health in general improves oxygen and blood flow to all organs, including the brain. Another study from the Journal of Neurology found that exercise helped minimize arterial plaque buildup, and that this was linked to improved performances on memory and mental acuity tests.
The old adage, “use it or lose it” applies to memory. Mental stimulation is to the brain, what exercise is to the muscles. Engaging in social interactions, intellectual pursuits, and mental games can protect the memory. It’s never too late to learn a new instrument, figure out how to use a computer, or challenge yourself to learn some conversational Spanish.



I also assess my patients for anxiety and chronic pain, both of which have been linked to memory loss. One natural medicine derived from Green Tea called Theanine has been shown to improve mental clarity and reduce anxiety. If chronic pain is present, laser therapy is an effective treatment for arthritis, back and muscle pain.



In my clinic, I also do a thorough medical evaluation to see if there are physical reasons for the memory loss. A full thyroid panel can sometimes illuminate low thyroid function, which can also make patients feel tired, chilly and gain weight easily. Fascinating research links imbalances in the bacterial lining or microbiome of the intestine to brain function. Taking antibiotics or acid blocking medications can disturb the crucial balance in the intestinal microbiome and result in learning and mood issues. Correcting this imbalance with the help of a naturopathic physician can improve health on many levels, including the mood and mind function. For some people, food allergies can cause a brain fog due to an opiate like effect on the brain.



Finally, the factors that put people at risk for cardiovascular disease also put them at risk for dementia. Diabetes is now considered to be a major player in the development of age related dementia. Naturopathic physicians have expertise in helping diabetics achieve stable blood sugars with less mediation. High blood pressure must be addressed with lifestyle changes – not just medications – in order to significantly reduce its side effects. High homocysteine (over 7.0) levels have been found to double the risk of Alzheimer’s disease, according to scientists at Boston University. This inheritable risk factor is easily tested for and treated with natural medicines, yet is rarely done by conventional physicians.



I am often asked if there is a natural medicine to protect the brain from aging and memory loss. Gingko hasn’t been shown to have a preventive effect, however, studies have shown it to slow the progression of Alzheimer’s. Fish oil has anti-inflammatory effects that are positive for brain function. You may have read that chocolate has flavinoids that are good for the brain. Well, only its raw form actually contains the medicinal properties, so sadly you’ll have to try raw cacao nibs to get the protective effect.



Phosphatidyl serine is the newest superstar in the natural memory aid arena. The Journal of the American Academy of Neurology published a study in which it was stated that phosphatidyl serine was a promising candidate for treating memory loss later in life.
A combination of living a healthy lifestyle, having a thorough medical evaluation by your naturopathic or conventional doctor, and utilizing natural medicines will surely help keep those “senior’s moments” at bay.

Diabetes and Natural Medicine

Diabetes is a common, chronic illness that requires great care and attention in order to manage it effectively. It is characterized by high blood sugar levels. These high blood sugar levels create damage to the circulatory system, thus increasing the risk of disease in many organs including the eyes, kidneys, nerves, heart and cardiovascular system.



Natural medicine and dietary measures can greatly enhance the long term health of a person with diabetes. Blood sugar management can be enhanced significantly with proper natural care.



Many people don’t realize that the drugs often prescribed for diabetes have a limited ability to help and can create more problems in the long run. Oral hypoglycemic drugs may help reduce blood sugars for a while, but the effectiveness usually wanes over time. Within three months, 40% of people aren’t able to control blood sugars adequately and long term, the overall success rate of oral hypoglycemic drugs is no more than 20-30% at best. The next step is insulin injections. High levels of insulin are linked with further health problems including obesity. Relying on drugs is not the only way to go. Diabetics have much more control over their health than many realize.
Type 1 diabetes occurs when the pancreas does not secrete enough insulin. This type of diabetes usually comes on in childhood or early adulthood. These people require insulin injections and careful dietary management. This type accounts for about 10% of diabetics.
Type II diabetes is much more common and normally comes on after age 40. The blood has high levels of blood sugar not because of lack of insulin, but because the receptors on the cells of the body are insensitive to insulin. When the insulin receptors are “burned-out”, sugar is concentrated in the blood rather than being transported into the cells by the insulin. There are many factors that effect insulin receptor sensitivity. Obesity decreases the sensitivity of receptors to insulin, and approximately 90% of people with Type II diabetes are obese. Conversely, exercise is an excellent way to increase the insulin receptor sensitivity.



Diabetics often have high levels of cholesterol and triglycerides, which further increases their risk of cardiovascular disease. The reason for this connection is that in Type II diabetes, the body often produces excess insulin to try to compensate for the high blood sugar or if one takes oral hypoglycemic drugs, insulin production is increased. Insulin encourages blood sugar to then be stored as fat as well as other substances. Cholesterol and triglycerides are both fats that are increased when insulin stores sugars as fats. However, excess insulin is not necessary if blood sugar can be controlled via diet, or by increasing receptor sensitivity.



The key to dietary blood sugar control is to avoid foods that your digestive system can quickly break down into sugar and thus deliver a sudden load of sugar to the blood. The foods that break down quickly are basically any food that if you sucked on it, it would quickly break down in your mouth and taste sweet. These are the foods that are said to have a high glycemic index. Common examples are candy, sweets, fruit juice, dried fruit, bread, pasta, cereals, bagels, chips, french fries. As a group these are called refined carbohydrates. Non refined carbohydrates are fresh fruit and whole grains like brown rice, barley, millet and quinoa. Their glycemic index is lower, meaning they are like “time-release” carbohydrates and usually diabetics can handle them in small quantities, especially if eaten with protein foods such as meat, eggs, nuts, seed, beans and soy products.



The standard Western diet is very high in refined carbohydrates, accounting for the fact that Westerners have a significantly higher rate of diabetes than any other culture in the world. We must question our diet in light of the poor results it creates in our long term health.
What can you eat? The optimal diet should consist of whole, unprocessed foods such as fresh vegetables, whole grains, nuts and seeds, nut butters (almond butter), organic meats, fish, beans. Fruit should be limited to 1-2 per day and blood sugars monitored closely. Protein is particularly helpful in balancing blood sugar as it nourishes the body without raising blood sugar. Eating small amounts of quality protein at each meal is one of the best ways to balance blood sugar. It is important to enjoy low fat animal protein sources, as excess animal fats are linked with many diseases.



An excellent book that makes a compelling argument for the importance of a low carbohydrate, high vegetable and moderate protein diet is “Dr. Bernstein’s Diabetes Solution”. Dr. Bernstein is a medical doctor, endocrinologist and diabetes specialist who suffered for years with brittle diabetes until he discovered the diet that worked for him. His book shares his experience of working with thousands of diabetics to achieve blood sugar control without excessive reliance on drugs and insulin.



Diabetics should also take advantage of the wide range of natural therapies designed to prevent or treat the common ailments that go along with diabetes. For instance, the herbal medicine bilberry has been shown in scientific studies to significantly reduce the eye problems (diabetic retinopathy) that lead to blindness in some diabetics. Antioxidant nutritients such as vitamin C, zinc, vitamin E, and selenium help to prevent the damage to the blood vessels that is responsible for so many of the diabetic problems. Chromium is a critical mineral in diabetes. Supplementation with chromium has been shown to decrease blood sugar levels and help with cholesterol. Other herbal medicine such as bitter melon and Gymnema sylvestre have long been used for treatment of diabetes and scientific studies are now proving their effectiveness in helping to control blood sugars and decrease the dependency on drugs and insulin.



With proper coaching from a naturopathic physician, diabetics can learn to optimize their health through natural, common sense, time tested methods. The dietary and herbal measures outlined above all have many long-term side benefits instead of side effects. You can take charge of your health and enjoy the freedom that good health provides if you learn to make the lifestyle and medicine choices that add up to good health

Prostate Health and Naturopathic Medicine

Natural medicine has a tremendous amount to offer for both the prevention and treatment of Benign Prostatic Hyperplasia or BPH. There are many factors that you can control that influence whether of not you have prostate enlargement. BPH is thought to be due to an accumulation of testosterone in the prostate. Once within the prostate, testosterone is converted to the more potent hormone dihydrotestosterone (DHT). This compound stimulates the cells to multiply excessively, eventually causing the prostate to enlarge. There are natural substances that affect the uptake of testosterone into the prostate and interfere with the conversion of testosterone to DHT and interfere with its ability to act on the cells of the prostate.



According to a recent review article published in the British Journal of Urology, in Europe, plant based medicines are much more popular prescriptions for BPH than their synthetic counterparts. Specifically, in Germany and Austria botanical medicines are considered first line treatments for BPH; they account for more than ninety percent of all medicines used in the medical management of BPH.

  • The most well known herb for the prostate is Saw palmetto. It is a shrub that grows naturally on the east coast of U.S.
  • In many scientific /clinical studies Saw Palmetto has been shown to greatly improve the signs and symptoms of enlarged prostate.


Here’s how it works: basically, it reduces prostate enlargement by reducing the amount of hormonal stimulation of the prostate gland.


  • It inhibits the conversion of testosterone to DHT by inhibiting the activity of an enzyme 5-alpha reductase (same as Proscar and Propecia, the presciption drugs used for BPH)
  • It inhibits DHT’s intracellular binding and transport
  • Also has anti-estrogenic effects according to double blind, placebo controlled experiments. Estrogen contributes to BPH because it inhibits the breakdown and elimination of DHT.
  • Like PROSCAR it decreases the type of testosterone (DHT) that causes the cells of the prostate to proliferate. But works much better with no side effects. Head to head, saw palmetto is more effective than proscar. 90% of patients report improved flow rates.
  • Numerous studies on Saw Palmetto extract have shown it to be effective in nearly 90% of patients, usually in a period of 4-6 weeks.
  • Study (double-blind) of 110 BPH sufferers. (published in the British Journal of clinical Pharmacology) :
  • Night urination decreased by over 45%, urine flow rate increased by over 50% and urine retention decreased by 42% in the group receiving the extract vs no significant changes in the placebo group. In just 30 days!
  • Effects on Quality of Life:
    Men were asked to rank the quality of their life: Unsatisfied, satisfied, unhappy, happy delighted. Before Saw Palmetto, 43% were unsatisfied and 2% were happy. After 90 days, only 9.5% were unsatisfied and 24% were happy. The researchers speculated that the improved quality of sleep due to less night time urination was responsible…but you never know…
  • It’s berries have long history of use in folk medicine not only for treatment of prostate problems but also as an aphrodisiac and sexual rejuvenator!
  • Dose: Saw Palmetto extract standardized to contain 85-95% fatty acids and sterols , 160 mg twice per day.
  • Safety: completely safe, as no significant side effects have ever been reported in the clinical trials of the extract. Animal toxicology studies of high dosages have also shown the extract to have no toxic effects

Pygeum africannum, a tree native to Africa, also has potent effects on the male reproductive system. It is used clinically for BPH, prostatitis, male infertility and impotence. How does it work?

  • Reduces testosterone accumulation in the prostate
  • It decreases prolactin. This is significant because prolactin increases the uptake of testosterone and increases the synthesis of DHT within the prostate thus leading to BPH.
  • Also overall decreases cholesterol. Prostate tissue affected by BPH or prostate cancer tend to accumulate cholesterol content inside the prostate contributing to prostate enlargement. Lowering cholesterol overall is of benefit for BPH.
  • Also reduces inflammation of the prostate. Scientific Studies of over 600 people have concluded that pygeum effectively reduces the symptoms and clinical signs of BPH especially in early cases.

Also helps the erectile dysfunction often associated with BPH



Dose: standardized extract of 100-200 mg per day in divided doses.



Safety: Shown to be non-toxic in animal toxicology studies. Human clinical trials also confirm the lack of side effects. A few people experience gastro intestinal irritation.



Other factors

  • Diet plays a major role.
  • Studies have shown a connection between high Cholesterol and prostate disorders. Cholesterol has been shown to accumulate in enlarged or cancerous prostates.
  • Zinc supplements have been shown to reduce the size of the prostate gland and reduce symptoms of BPH in the majority of people. It affects hormone metabolism: it inhibits the activity of 5-alpha reductase, the enzyme that converts testosterone to DHT. It also inhibits prolactin secretion. People who are deficient in zinc also have higher incidences of BPH, prostatitis and prostate cancer.
  • Nuts and seeds, especially pumpkin seeds are good sources of zinc
  • Fatty acids –fish and flax seeds provide essential fatty acids that have many benefits due to their anti-inflammatory effects. People with BPH often have an underlying EFA deficiency in their prostatic and seminal secretions.
  • BEER consumption is linked to BPH. It increases prolactin levels, and effects testosterone uptake in the prostate. Alcohol consumption also decreases zinc and other nutrient levels.
  • Lycopenes are strong antioxidants found especially in tomotoes. Research has revealed low incidence of prostate cancer in people who eat a lot of spagetti, ketchup, pizza and strawberries. The common theme is tomatoes, which contain this strong anti-oxidant called lycopene.
  • Soy: soybeans are rich in phytosterols, chemicals shown to relieve BPH. The latest double blind study consisted of 200 men who received 20 mg per day of a soy extract called beta-sitosterol or placebo three times a day. They showed improved flow rates, and decreased urine retention. No change was seen in the placebo group.
  • B-Sitosterol: treats high cholesterol too. Clinical evidence suggests that it reduces the symptoms of BPH by about 50%. It significantly improves urinary symptoms, increasing maximum unitary glow and decreasing residual urine volume, but does not affect prostate size. It has been approved in Germany for oral treatment of BPH. It is also good for cancer and is good for the immune system. It inhibits prostaglandin synthesis in the prostate and has other anti-inflammatory activity. It is safe in studies lasting up to 18 months. Rarely, patients can experience nausea and other GI symptoms. Typical dose is 60-130 mg daily in total initially to control symptoms, then less to maintain (10-65 mg daily.
  • Soy foods such as tofu and soy protein powders are associated with a decrease in the risk of getting prostate cancer. Much of this protection is due to genestein – a phyto-estrogen found in soy. It blocks the body’s stronger estrogens and also inhibits 5-alpha reducase, thus reducing the stronger form of testosterone
  • Pesticides and other contaminants can have powerful hormonal effects. They certainly have been shown to increase the activity of 5-alpha reducase. Eating organic fruits, vegetables, butter, eggs and meats is a good way to reduce your pesticide load.

Know your Cardiovascular Risk Factors

Likely, someone you know has become ill or died from heart disease. It is the number one cause of death for both men and women. After menopause, women’s risk of heart disease equals that of men, but more women die from their first heart attack or stroke than do men. The great tragedy of cardiovascular disease is that it is a silent disease that can hit people in the prime of their life, robbing them of quality of life, or causing early death. While heredity does play a part the predisposition to heart disease, biology is far from destiny. There is overwhelming evidence that you can control whether or not you develop heart disease and whether it progresses. It is never too late to make a difference. Knowledge is power. The more you understand about the risk factors for cardiovascular disease, the more you can take action to stop it in its tracks. There is ample scientific evidence showing that diet, exercise, supplements, relaxation and chelation therapy can all help prevent and treat heart disease. Conventional medicine has made strides to help those in acute crisis with heart attacks, but drugs and surgery are not the only answer for optimizing your health.

Taking stock of your risk factors may let you know how aggressive you need to be in your prevention program. Ask about your family history and the lifestyles of those family members who had heart attacks or strokes. Take a good hard look at your lifestyle; do you smoke, eat high fat food, carry extra weight or live with high stress? If so, then it is time to get real about the choices you are making and decide that living is your priority. It is very helpful to enlist the support of a naturopathic physician or another professional who can coach you through these hard life changes. I find that making real, lasting change requires a lot more than will power. It takes looking at what drives the old patterns and addictive behaviors. Don’t be afraid to ask for help; your life may depend on it.

Your naturopathic doctor can be an important ally in your heart disease prevention program. I recommend having a thorough physical examination at least yearly to assess blood pressure and other signs of heart disease. I also recommend that my patients have a thorough set of blood work done yearly to monitor their health. Diabetes is a serious risk factor for cardiovascular problems so blood sugar levels should be watched carefully in anyone with a family history or risk factors for diabetes. High cholesterol is a well known risk factor for cardiovascular disease. The “bad” cholesterol (LDL) can serve as the raw material to clog the arteries. It damages the arteries, setting up a cascade of events that contribute to plaque build up known as atherosclerosis. Good cholesterol (HDL) actually binds to the bad cholesterol and transports it to the liver where it can be destroyed . Therefore, the proportion of good and bad cholesterol tells us more that just how much total cholesterol you have. The goal in lifestyle coaching is to increase the HDL and decrease the LDL, thus lowering the ratio. Foods that ave been shown to influence these two types of cholesterol are as follows:

Foods that improve cholesterol ratio
Foods that worsen cholesterol ratio
Beans
Saturated fats – meat, dairy and peanuts
Soy products
Trans fatty acids*
Oatmeal
Hydrogenated vegetable oil*
Garlic, onions
Vegetable oil shortening*
Salmon (omega 3 fatty acids)
Partially hydrogenated oils*
Olive oil (monounsaturated oil)
High sugar diets
Almonds (monounsaturated oil)
Ultra low fat diets* found in most packaged foods, fespecially crackers, cookies, fbaked foods, and margarine.
Avocados (monounsaturated oil)
Citrus, peppers, broccoli (vitamin C)
Green or black tea
Apples, carrots (fiber called pectin)

If you have high levels of bad cholesterol, it is important to understand that cholesterol is a fat that can go rancid, just like unrefrigerated butter does. Rancid, or oxidized LDL cholesterol is highly destructive to the artery walls. You can prevent your LDL cholesterol from becoming oxidized by having a diet high in antioxidant nutrients. That is one of the reasons why eating lots of fruits and vegetables, and taking a daily antioxidant supplement makes so much sense. Lowering your intake of omega-6 type oils is also important as they become incorporated into LDL cholesterol particles were they are readily oxidized and become destructive. Omega-6 oils are corn oil, safflower oil, and soy oil. Finally, I help my patients to lower their cholesterol without drugs by using safe, natural medicines. I constantly see the total cholesterol and the cholesterol ratio reduce by 25% after three months on natural medicine – without side effects!

Another well studied risk factor for cardiovascular disease is homocysteine. Scientists have shown a link between high levels of this amino acid and early development of cardiovascular disease, deep vein thrombosis and stroke. Interestingly, it has also been shown to be a risk factor for dementia and Alzheimer’s disease. People with family history of these diseases should ask their medical or naturopathic physician about testing for this important risk factor. The goal is to have homocysteine levels under 6. Elevated levels can be easily treated by supplementing several B vitamins and cardiologists are now routinely recommending patients take folic acid, and vitamins B5, B6 and B12.



The final piece of lab work that will help you understand if you are on the way to a cardiovascular event like heart attack or stroke, is called C-Reactive Protein. This factor in the blood has been well studied and is an indicator of the level of inflammation in the blood vessels. It is inflammation in the blood vessels that causes plaques to rupture, creating a log jam where platelets congregate and make clots that cause heart attacks and strokes. The predictive value of C Reactive Protein (CRP) as a risk factor for cardiovascular events has led some researchers to support the use of CRP as a main cardiovascular risk assessment tool. If the CRP result is over 1.3, steps should be taken to lower it.



If upon taking stock of your risk factors you determine that you need to get to work to change your fate, I encourage you to enlist the support of a health care coach like a naturopathic physician to get on the road to health. If you have heart disease, I often recommend a consultation with my colleague, Dr. Christoph Kind who performs chelation therapy. This intravenous therapy has an excellent track record of safety and efficacy in helping those with established heart disease. You can stop heart disease, and like my husband and I, take charge of your destiny with a holistic approach to health.



Hypertension: Blood pressure over 135/85 increase the risk of cardiovascular disease. Natural medicines along with a low sodium diet and exercise, can lower blood pressure.