health Archives | Page 2 of 2

The disconnect between eating well and being nourished is Nutrient Depletion

Nutrient depletion refers to the loss of nutrients and micronutrients in the most basic of places, the soil in which we grow our food. Over the last 50-60 years, the number of nutrients, including protein, B vitamins, calcium, iron, and magnesium have decreased dramatically in our crops. In some of these, the amounts have decreased as much as 300-400%! Crops are larger, which decreases the richness of soil micronutrients and organic matter. Fertilizers, herbicides, and pesticides deplete nutrients and block our ability to absorb them well. Farmers pick fruits and vegetables when they are not fully ripe, therefore, they are lower in phytonutrients.

Why the Discrepancy?

Nutrient depletion is why there is a huge discrepancy between what people eat and their nutritional status. In my clinical practice, I often see nutritional testing reveal severe malnutrition and nutrient deficiencies in people eating very clean, whole food diets. Food malabsorption is one obvious reason for this is. Putting food in your mouth and getting it into the cell are two different things. Nourishment requires work from the body. Furthermore, there are many things that affect the food we eat, even before we consume it.

Stress and Malabsorption

Malabsorption is a common issue for many reasons. Firstly, we live in a stressed society, with the sympathetic nervous system dominance being the norm. Our gut does not function well under stress. Stomach acid and enzymes underproduce and food goes through partially digested and cannot be absorbed well. Imbalances in the gut microbiome may result, further impairing absorption. Excesses of sugar, caffeine, and alcohol all add to the poor absorption. Anti-nutrients, on foods like grains and nuts, can further block absorption of vital nutrients,

Pharmaceutical Drug Use & Nutrient Depletions

The drastic increase in pharmaceutical drug use causes countless depletion in nutrients. They may decrease nutrient absorption, block their use, or increase their excretion. Common nutrient drainers are NSAIDs (aspirin and Tylenol), acid-blocking drugs (Pantoprazole, Rabeprazole, Tums), and statins (Lipitor, Crestor). Antibiotics have also had a huge impact on nutrients through direct effects and effects on the gut microbiome.

Toxicity & Nutrient Depletion

Toxicity opposes nutrients. Our bodies suffer exposure to environmental toxins on a daily basis from non-organic fruits and vegetables. Proven harmful toxins cover them. Organic foods are higher in many nutrients, such as antioxidants, lycopene, vitamin C, trace minerals, iron, and magnesium. Studies done on children eating organic diets showed 600% fewer organophosphates (a form of pesticide) than those eating conventional diets. An analysis by the Environmental working group showed that > 20 million children consume more than 8 pesticides daily. Eating non-organic food can pose a great risk to the neurological, endocrine, hepatic, and metabolic health of both children and adults.

Nutrients Absorption

Once absorbed, nutrients need to get to the cell, which requires good circulation, healthy cell membranes, and receptor integrity. Factors that block this are toxicity (heavy metals and chemicals) and inflammation. Nutrients use energy more quickly based on the cell’s energy requirements. It is a supply and demand issue. An inflamed or stressed cell has unhealthy cell membranes, blocked receptors, and large energy demand. Nutrients can’t integrate or are used up as quickly as they come in.

So… what can we do about all of this?

Food and Supplements

Choose organic foods where possible – eat only the ‘clean fifteen‘ of conventional foods, or at very least, avoid the ‘dirty dozen‘
Eat a diet high in phytonutrients (plant nutrients), including lots of nutrient dense herbs and spices.
Limit foods that affect absorption of nutrients, which include sugar, coffee and grains.
Avoid spikes in glucose and insulin by consuming a lower glycemic index diet to avoid magnesium and chromium depletion.
Support cell membranes with a good quality fish oil and/or phospholipid supplement. Dosing and type are guided by your health care professional. Fish oils need to be of high quality, due tot potential for mercury contamination.
Support stomach acid and digestive enzyme function, either by supplementation or increasing acidic and fermented foods, as tolerated.

Toxins and Medication

Clean up your environment to avoid toxins. This means clean water, clean air, clean cosmetics, and cleaning products. Filter water with a tabletop filter or reverse osmosis unit. A fridge filter or plastic water filter is not sufficient. A HEPA and VOC air filter will remove particulate matter from the air, which is responsible for much of the toxins we accumulate.

Avoid acid suppressant medications, unless specifically indicated. There are few long term indications for these medications. If you are already using these medications, wean off them slowly with the guidance of a knowledgeable physician to avoid rebound symptoms.

Stress

Stress management and calming the sympathetic nervous system improves gut health and decrease nutrient demand. Achieve through meditation, relaxation, exercise, socializing, and acupuncture, among other things.

Find sources of inflammation and toxicity, which deplete nutrients and have functional medicine testing done. This will help individualize your care. When you are feeling like you are doing everything else right but need to get to the root of why you are undernourished, consider the following tests:

Food sensitivity testing
Gastrointestinal/stool testing
Nutrient testing
Heavy metal/chemical testing
Immune system testing

Let’s help you regain your energy and vitality today. Contact us here.

Author:

Dr. Michelle van der Westhuizen, MD

DNA is a history book – a narrative of the journey of our species through time. A shop manual, with an incredibly detailed blueprint for building every human cell. It’s a transformative textbook of medicine, with insights. These insights give health care providers immense new powers to treat, prevent, and cure diseases.”

Genetics and Genomics

Gene study exists in 2 facets: genetics and genomics. Genetics is the study of single genes in isolation. Genomics is the study of all the genes in the genome, their interaction with each other, and with the environment. Each individual’s history book is full of possible stories. The stories tell of their influence by factors such as diet, lifestyle, emotional state, and environment.

In clinical practice, we are privileged to have the ability to hear what our patients are presenting with, or their story. We have the capacity to order testing to look at their phenotypical expression. The phenotypical expression describes what each gene is telling the body to say. In other words, the “stories” told. This allows not only to offer better treatment of existing concerns but also to tailor the prevention of future disease.

DNA: A Patient Study

I saw this first-hand through the story of one of my patients, JP. When we met, JP told me “I would love to find relief from the gut pain I feel daily… I can’t remember the last day I had without some bowel pain or issue like gas and bloating.” Alongside her severe digestive symptoms, JP expressed significant anxiety, fatigue toward the end of the day, fertility concerns, and cravings for sweets.

JP was a bright, young individual experiencing undue suffering every day. The issues left unresolved by conventional care were not only causing daily pain and discomfort but put JP at risk for developing serious illness in the future.

To get to the root-cause of JP’s suffering, I ran the following tests:

Enterolab

This uncovered hidden celiac disease, as well as casein (dairy) intolerance.

MRT LEAP

This showed 35 “reds” and “yellows” (food sensitivities), suggesting severe intestinal permeability.

GI Stool Effects

Showing SIBO (Small Intestinal Bacterial Overgrowth) and various medication intolerances.

Neurotransmitter Testing

Showing imbalances that could aggravate and perpetuate her anxiety.

Heart Rate Variability

Showed a stressed system in need of rest and relaxation.

ION Panel

Her ION revealed numerous nutritional imbalances. These allowed for exploration into ‘nutrigenomics’, or how these nutrient deficiencies and imbalances affected JP’s gene expression and determined her health.

All of the above tests allowed for a greater understanding of the underlying imbalances that lead to JP’s debilitating symptoms. This allowed me to eliminate her lifelong digestive problems by cleaning up her gut, reducing her toxicity, balancing her hormones, and replenishing her nutrient depletions.

Her anxiety, however, began to worsen once her digestion improved. It was only in looking at her genome that I was able to finesse her diet and supplement program to heal her fully.

23andMe DNA Gene Test

Prior to the deciphering of the human genome, humans believed that once we knew the code of life in our DNA, we would answer all the questions related to the origin of disease. In reality, we learned that rather than disease being locked-in as hardwired “stories” in our genome, these characteristics included in our genes are dynamic. Each gene is in a constant dance with our environment, lifestyle, diet, stress level, and physical activity (or lack thereof).

In running the 23andMe DNA gene test, we uncovered genetic inefficiencies in methylation, neurotransmitter sensitivity (mood management), and nutrient usage (explaining the nutritional imbalances). We received information so we could optimize her diet and realized how to reduce her risk for the mood disorders most of her close family suffered from. The ability to improve her addictive behavior around sweets, and greatly reduce the risk of her developing the chronic illnesses she was particularly susceptible to getting.

Thanks to genomic testing, I was able to see where JP’s gene expression was hindering her healing journey. With that knowledge, we were able to build bridges where there were once roadblocks, and JP left my office with the gifts of vitality and robust health.

The Genomic Revolution and Paradigm Shift in Healthcare

“Our health and disease patterns are not hardwired by our genes, but are rather a consequence of the interaction of our genetic uniqueness with environmental factors.”
Jeffery Bland, PhD

Jeff Bland called this genomic revolution a paradigm shift in our model of healthcare from a deterministic, disease-centric model to a wellness-centric model. We assumed dominant and recessive traits were locked into our genes with no ability to change them. The assumption said that medicine existed to put a band-aid on symptoms and disease which we could not prevent or heal. Luckily, our new wellness-centric model asks not only “How do you get sick?”, but “How can you be well?”.

We are on a gigantic wave of a medical revolution, and genomics is at the heart of that wave. Let’s paddle out together and see where the riptides might be.

About the author:

Dr. Murfin is wholeheartedly focused on her life’s mission to help people heal and achieve extraordinary outcomes. She believes that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual, and social wellbeing through the creation of a whole and meaningful life. Dr. Murfin leaves no stone unturned to determine the root cause of illness or imbalance.

Pleasure Hormones Help to Create Bad Habits

Whether it’s gluten, dairy, eggs, or coffee, creating bad habits may be pleasurable but also bring some level of pain. A few things factor into why they are so hard to break. One factor is the plastic nature of our brains which refers to the ability for it to change. Most of these substances catalyze the release of pleasure hormones.

Neuroplasticity

Imagine your brain as a field covered with fresh snow. You walk from one end of the field to a birch tree on the other side. Looking back, you can see your footsteps clearly carving a path from your starting point to the birch tree. Now, imagine that every day for a week, you walked that same path- following your footprints from the previous days. As more snow falls on the rest of the field, your path to and from the birch tree has been dug down to the dirt. Let’s explore more about how the human brain works.

Creating Bad Habits: How Our Brain Works

This is how the brain works when it comes to creating habits. New connections are created by every act, word, and thought. Through repeated action, pathways in the brain become reinforced and turn into a habit. ‘Walking a path’ you’ve walked many times before are similar to habits like turning to chocolate or wine when you feel stressed or sitting on the couch after a long day. These habits become so ingrained in the brain that it happens almost automatically.

Now, imagine after a week, you decide to walk from your original starting point to a pine tree on the opposite side of the field. There is no path to this tree, so you have to trudge through deep snow to get there.

But you get there.

In the same way, adopting a new habit takes more effort than keeping to status quo, but it is possible. The human brain remains plastic long into adulthood so it is never too late to create new habits! As Dr. Norman Doidge, author of The Brain That Changes Itself, says, “…we don’t so much ‘break’ bad habits as replace bad behaviors with better ones.” It all starts with a shift in attention; cultivating curiosity toward the ‘automatic’ action and introducing the possibility of NOT acting on an urge, or of responding differently.

Here’s where mindfulness comes in…

Mindfulness & The Brain

Diana Winston of UCLA Mindful Awareness Research Center describes mindfulness as “Paying attention to present moment experience with open curiosity and a willingness to be with what is.” In the context of creating new habits, this means creating pause. Take a step back when you get the urge to do something you’d prefer not to do. Notice how the body feels, listening to the stories in your mind, and put distance between the urge and the action.

Simply note the feelings in your body and mind as being pleasant or unpleasant. Know that even if your immediate feelings are very unpleasant, the long-term effects of making a healthy diet and lifestyle change will produce longer-lasting and more profound benefits than the transient giddiness of a “guilty pleasure.” Bad habits will ultimately lead to long-term suffering in the form of chronic illness, cognitive decline, or metabolic imbalance. Here’s an easy exercise that will help train your brain and create new and good habits.

Functional Medicine: Training Your Brain for Good Habits

Choose one daily habit you’d like to change.

For the next week, before acting on this habit, stop and take five deep breaths. Then, notice how your body and mind feel. You don’t need to change your habit yet; just notice the feelings that come before the action.

You may want to record your discoveries in a journal.

One Last Note:

KINDNESS is KEY. Remember: you are on this journey of wellness and vitality because you care for yourself. There is nothing inherently wrong with you. There are merely subtle refinements to be made in your physical health which can help you to feel more fully alive and ready to share your unique gifts with the world. Together, we are working as a team to optimize your health. We want to see you shine! Throughout this process, especially in times of challenge and transition, remind yourself that you are here at Linden & Arc Vitality Institute because you love yourself enough to want to feel better. Be kind in the way you relate to your mind and your body. Be curious about why you’ve developed certain habits and resist the temptation to judge yourself for them. If you take a step back or can’t find clarity at the end of certain suffering, choose to trust the process and keep going. Do this because you love yourself; because you’re worth it.

Interested in reading more on mindfulness? We recommend Full Catastrophe Living by Jon Kabat-Zinn, and The Mind & The Brain by Jeffrey Schwartz, M.D

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.” – Jon Kabat-Zinn

My grandfather was diagnosed with Alzheimer’s disease in his early 60’s so the subject of dementia is near and dear to me. I was only a year old when he died from the disease, but what strikes me about his illness is the fear that it has left behind for some of my family members. This is something I see commonly in my practice. Dementia, the word, can trigger very strong emotions in patients who have been touched by the illness in some way. It is terrifying to lose your ability to think, as this, in basic terms, defines who you are. This article will examine the old and new perceptions of dementia and cover the functional medicine approach to reversing it.

Dementia is debilitating.

Defining Dementia

In Canada, over 500 000 people are living with dementia. This number does not take into account undiagnosed dementia, mild cognitive impairment (MCI), and subjective cognitive impairment (SCI). SCI is when you perceive yourself to have deterioration in memory (or other cognitive functions), but your cognitive screening tests are negative. MCI occurs when your screening tests are abnormal but not severe enough to be dementia. Typically you are able to function quite normally and adapt to the cognitive decline.

The success of improving cognitive decline through the Functional Medicine approach and the Bredesen Protocol is best in the SCI group, then the MCI and then dementia groups. The earlier you start your journey, the better. It is never too early to start looking after your brain.

Dementia: The Old

The thought of reversing dementia sounds like something from the future and most consider it a terminal diagnosis. Conventional medicine physicians tell patients there is nothing further that can be done and to get their affairs in order while the change in a loved one’s condition devastates families. Not only do they lose memory, but they also may have personality changes and lose independence in social, occupational, and financial domains.

In the 20^th century, Alzheimer’s and other causes of dementia were often diagnosed very late in the course of the illness and treated with medications, which are not very effective. They in no way improve function or recover “lost” neural activity. There is a loss of control and no hope of getting better.

What I’d like to share with you is that there is hope. More than hope.

Dementia: The New

Amyloid-beta deposition & neurofibrillary tangles cause dysfunction of neural networks and the symptoms of Alzheimer’s. We have known for some time but until now, we have not known why this occurs. With many years of research, Dr. Dale Bredesen and his team have finally been able to find the “why” of dementia.

They have identified 36 underlying triggers for amyloid-beta deposition and divided dementia into 6 broad categories, based on the cause. These are Type 1 “Inflammatory,” Type 2 “Atrophic” (or lack of nutrients and hormones), Type 1.5 “Glycotoxic” (sugar/ glucose regulation), Type 3 “Toxic,” Type 4 “Vascular” (blood vessel-related) and Type 5 “Traumatic.” What they have found is that amyloid-beta deposition is a protective response to these triggers but the removal of the amyloid-beta, without fixing the underlying cause, can do more harm than good. In any given patient, there is likely to be a contribution from each of these groups, but one or two often predominate.

Dementia and Genetics

Does genetics play a role in getting dementia? If this were true, then it is a waiting game that you have no control over. This is absolutely not true. Less than 5% of Alzheimer’s genes are of high penetrance and destine you to have the illness. The more common underlying genes that influence but do not always cause Alzheimer’s, are the Apo E4 genes, and genes can be tested. The number of copies of the gene may influence your risk of developing Alzheimer’s, but the beauty of 21st-century medicine is that we now know that epigenetic mechanisms are far more important than the gene itself. What this means is that the signals that you send to your genes will influence the way that they express themselves.

So through diet, exercise, stress management, curbing inflammation, managing toxicity and chronic infections, and healing the gut, we can improve the signals we send to our genes. When our brains are sent these good signals, they build synapses and brain function improves. The concept of neuroplasticity – the ability to change our brains- is very empowering.

Functional Medicine and Reversing Dementia

The purpose of functional medicine is to look at the root cause of illness. This makes it the perfect approach for reversing dementia. The Bredesen approach to brain health parallels the Core Nodes of Healing that we use in our practice. In conventional medicine, a doctor makes a diagnosis and gives a specific treatment or treatments focused on that specific diagnosis. Functional Medicine and Bredesen’s program maintains that many causes exist for any given symptom, and each underlying cause can lead to a number of different symptoms. In the management of these complex underlying causes, there are many focuses of treatment and each patient’s presentation is very individual, based on their underlying causes.

Bredesen refers to “36 holes in a roof”. If each underlying cause represents one hole in the roof, healing will not occur unless every hole is plugged. After plugging away at the holes, there is some synergism. This means plugging 10 holes can give the body enough momentum to start plugging the other holes. In other words, if you give the body enough help, it can start to heal itself. Genetics plays a role in dementia.

Since 2017, I have been a Bredesen Certified Practitioner. MPI Cognition was established to provide the research, support, and information to make this approach available to all. Dr Bredesen has created a RECODE report (REversing COgnitive DEcline), which is a software program that can be accessed online by interested patients. You would select me as a practitioner and pay a $75 USD monthly fee to be part of the program, with a 1 year commitment. This is to ensure continued compliance with the program because it can take at least many months to start making progress. This fee is separate to our usual clinic fees.

Your Next Steps

The next steps are crucial. First, I will gather your history during your initial consultation. Every piece of information I can gather about you helps complete this puzzle. Your family history, your mother’s health while pregnant with you, and every detail of your health through your life. This is so I can pinpoint where the triggers to your current health may have come from. We then gather further information through more tests which allows us to populate the RECODE report and prioritize your treatment. Next, we provide a list of recommended tests. You are able to choose as many as you are able to do. Even if all tests are not done, the RECODE report can still be completed but will be most accurate with the most information. Part of the initial intake includes baseline cognitive testing, which is tracked over time.

Once your individual management plan is identified, a multidisciplinary approach is taken. Nutritionists, exercise therapists, neural retraining, intravenous treatments, supplements, and meditation training are all possible aspects of your treatment.

So, with my family history in mind, what have I done to prevent the development of this devastating disease? I have identified my genes and my triggers and am working towards optimizing each of the 6 categories, mentioned above. I look forward to working with patients and families to optimize brain and total body health rough clinical and personal experience with Functional Medicine, and the Bredesen Protocol.

Resources:

https://lynnemurfinmd.com/lynne-murfin-bio/dr-michelle-van-der-westhuizen-functional-medicine-physician/For further information please contact us.

Visit: https://www.mpicognition.com/programs/report/ and https://www.drbredesen.com/copy-of-the-bredesen-protocol-tm for more information on the Bredesen Protocol.

You can also read Dr. Dale Bredesen’s book entitled “The End of Alzheimer’s”. I recommend this for those who have a family history of dementia, notices cognitive issues in themselves, or knows someone with dementia. It is truly enlightening and empowering.

About the author:

One of Dr. Michelle’s greatest passions in life is to help people help themselves. She understands that your current health tells a story and that when you have symptoms of disease, your body is already out of balance. She believes that we should not have to settle for anything other than our most vital self and that her job is to figure out how to put you back on track. To book an appointment with Dr. Michelle, contact [email protected]

The Ketogenic (keto) diet has become somewhat trendy. There is a ton of information floating around the internet about it. What’s missing is a fundamental explanation of why it is so powerful and the more advanced techniques that take it to the next level.

Benefits of the Ketogenic Diet

It can reduce inflammation, clear the skin and mind, give bountiful energy, burn fat, squelch cravings, and more. Fasting is a large part of the diet. It’s important to follow the method properly to achieve those proven results.

The best layout we’ve seen for following the keto diet is on Dr. Jocker’s website. He covers the benefits and breaks down the science of how to follow a cyclic ketogenic diet in a way that is best for your body. You’ll find the philosophy behind it, the different methods, the process, and the program levels.

Functional Medicine uses the ketogenic diet for its specific health benefits in treating certain conditions. We’ll help you create a personal plan that is at a level you are comfortable with. There is a beginner, intermediate, and advanced plan and you can work your way up.

To learn more about how it can promote better health, book an initial consultation with our team. Contact us or email [email protected].

One vital component of your health that you might be neglecting is precious sleep. It is absolutely critical for both your short and long term health, and in our modern society, millions of people don’t get sufficient sleep. It’s well known that the ideal amount for optimal health is eight hours. Truthfully, the amount needed varies from person to person. Everybody is different and individual factors like age, overall health, stress level, and activity level can heavily influence how much you actually need.

Sleep Quality & Circadian Rhythm

When it comes to sleep, quality is just as, if not more, important than quantity. Spending nine hours tossing and turning without ever entering deep sleep will not leave you refreshed and ready to go in the morning. What you need is an adequate amount of REM (rapid eye movement) each night. This is one of the deepest sleep phases where you experience your most vivid dreams.

Circadian rhythm or individual internal clock controls the sleep cycle. They developed in our ancestors in response to the natural day/night and seasonal cycles of the earth. It’s the reason why humans aren’t innately nocturnal and tend to be active during the day. These modern times can throw off your circadian rhythm. Artificial lighting, days spent working indoors, an unnatural diet, and night shift work may all contribute to a disordered internal clock. A variety of consequences – ranging from mild fatigue and depression to seasonal affective disorder (SAD) to even worse – can result from living with an out of balance circadian rhythm (1).

Even breaking your sleep cycle by frequently getting up to urinate during the night may cause depression (2). However, there are several steps you can take to get high-quality sleep and maintain a balanced circadian rhythm.

Tip 1: Be Careful with Caffeine

Chances are that you consume at least some caffeine almost every day. While coffee is the most obvious culprit, caffeine is also present in many sodas, teas, and chocolate products. It’s no big deal to enjoy a morning java, but try to limit your intake. Even more importantly, avoid consuming caffeine past about mid-morning. The effects of caffeine can last seven hours or more, so it’s important that it’s all out of your system by bedtime. In fact, a 2014 study reinforced what we pretty much already knew, caffeine can significantly disturb your sleep (3).

Tip 2: Eat Dinner About 4 Hours Before Bed

You certainly don’t have to grab the early bird buffet special at 4 pm, but neither should you eat dinner at 10 pm and hit the sack one hour later. That’s because your body breaks down carbohydrates, or sugars, over time. You don’t need a sugar spike for energy while you’re sleeping, and an increase in blood glucose can actually cause you to have fitful, shallow sleep. Your best bet is to eat a dinner containing complex carbohydrates, like starch, about four hours before going to sleep. This will allow your body time to breakdown the carbs, giving you adequate energy for your remaining time awake while avoiding the middle of the night glucose spike.

Don’t Sleep at the Screen!

Tip 3: Limit Your Screen Time

If you fall asleep with a laptop or smartphone, you’re certainly not alone. Still, this type of screen time is a habit worth breaking. Computer monitors, televisions, and phone screens give off blue light, which interferes with the action of melatonin. Melatonin is a hormone that promotes sleepiness and helps you actually get to sleep. Blue light tricks your body into believing it’s still daylight outside and not yet time for sleep. Remember, your body’s systems haven’t caught up with modern technology. Do yourself a favour by discontinuing screen time at least two hours before bed.

Tip 4: Make Your Bedroom Sleep Hygienic

Just like you practice oral hygiene by brushing your teeth before bed, you need to observe sleep hygiene for a good night’s sleep. This means dedicating your bedroom to sleep and limiting distractions. Keep it nice and dark, as studies have shown a connection between melatonin levels and more light exposure, and don’t let the temperature get higher than about 21 degrees C– not a problem during the Albertan winters (4). Finally, try to insulate yourself from any unnecessary noise so that you’re not prematurely roused from restful sleep.

Tip 5: See Your Functional Medicine Doctor

Dr. Lynne Murfin treats all sorts of sleep disorders and can help discover the cause of your issue. Her training and experience are extensive. While there are many different things that can upset your circadian rhythm, there are also many treatments available, many of them natural.

For example, the stress response (“fight or flight”) has a huge effect on sleep quality, but this can be addressed in a variety of ways. Mind-body exercises guided by Dr. Murfin or her lifestyle educator can help reduce the stress and anxiety, and supplements.

Supplements for Sleep

Taking supplements for sleep is another option your functional medicine doctor may recommend. Supplemental B12 taken upon arising in the mornings may “reset” your stress response mechanism. In fact, vitamin B12 shows to have an effect on stress hormones in lab rats (5).

Another supplement that has shown promising results is valproic acid. This compound, in low doses, demonstrated an ability to reduce depression and restore circadian rhythm in a patient with an associated disorder (6).

Hormones for Sleep

Additionally, the use of hormones under Dr. Murfin’s direction can aid you in getting consistent, good sleep. If you’re not producing enough melatonin, small doses of this hormone could help in reducing your sleep latency, or the time it takes you to fall asleep. Melatonin is vital to the circadian rhythm. A study published in the journal Sleep Science even showed a correlation between low melatonin and the development of dementia in elderly patients (7).

Other substances that can have a positive effect include serotonin, gamma-amino butyric acid (GABA), and the female sex hormone progesterone. These compounds all frequently become imbalanced by a number of factors and need correction. For example, progesterone may protect against developing obstructive sleep apnea, a common sleep disorder (8).

GABA is a neurotransmitter involved in sleep maintenance. Low amounts of GABA have an association with insomnia, but fortunately, GABA supplements are available (11). Progesterone levels may drop during menopause, but research has shown that hormone therapy can result in better sleep (9).

Serotonin also plays its part in sleep, specifically maintenance. This neurotransmitter makes sure that you stay asleep long enough to truly rest. Serotonin has long been recognized to have a role in depression, with low levels contributing to depressive symptoms. It’s now known that serotonin can also directly affect the adrenal glands, crucial components in the stress response (10).

Controlling your stress response is a vital part of getting good sleep.

Consult a Qualified Physician

All neurotransmitters and hormonal supplements should be taken under the close monitoring of a qualified physician. Dr. Murfin can assist you in getting the best sleep possible. Lifestyle changes, nutrition support, and supplements may all contain the answers to your difficulties. Just remember – the road to good, and continued health – starts with you.

References:

About Dr. Murfin: