nutrition Archives | Linden and Arc

Nora Kassay-Farkas is the lead Functional Medicine Health Coach and Natural Nutritional Clinical Practitioner at Linden & Arc Vitality Institute. Nora is pleased to provide nutrition consultations and Functional Medicine health coaching to you in your journey to wellness. We sit down with Nora here to gain insight into the role of nutrition in Functional Medicine.

How did your path to holistic healthcare begin?

Like many practitioners, my path to holistic healthcare was inspired by a health crisis. After a series of stressful life events thirty years ago, I developed adrenal dysfunction. This left me depleted physically, mentally, and emotionally. At that time, holistic health care was in its infancy in Calgary. There were only a handful of clinics offering complementary health care. While conventional medicine was able to manage many of my symptoms, it was an intuitive holistic herbalist that truly set my healing path in motion. She revealed to me that the mind, body, soul, and spirit are intimately linked. Furthermore, I needed to heal the less visible wounds in my mind, soul and spirit, to heal my broken body. The journey back to health was long but fuelled my passion and desire to study and work in the holistic healthcare field.

Can you tell us a bit about your educational background?

I have always loved the biological sciences and received a BSc in Microbiology, followed by an MSc in Medical Science with a focus on Cardiovascular Pharmacology from the University of Calgary. Working as a medical research scientist for a number of years, followed by a brief career in Pharmaceutical sales.

I studied and obtained my Holistic Nutrition Diploma from the Canadian School of Natural Nutrition. I have gone on to complete advanced training in Functional Nutrition, Culinary Nutrigenomics, and Autoimmune Disease Dietary Protocols.

What excites you about food and nutrition?

My understanding that food is more than energy. It is information. The nutrients in food contribute to a cascade of events that sends a multitude of signals throughout our bodies. Not only are these nutrients involved in events such as the synthesis of hormones or triggering the immune system, but they also have the ability to turn genes off or on. It is so empowering to understand that our genes do not necessarily hold us captive. By harnessing the power of food, we can successfully shift their expression to our advantage.

What is your favourite part about working with clients?

I receive my greatest pleasure from seeing clients respond favourably to a nutrition program that I have developed for them. It is incredibly rewarding to play a role in their healing journey and to be witness to their transformation.

What are some ways your Functional Nutrition & Functional Medicine Coach training has affected the way you approach consultations?

The Functional Medicine Coach training has provided me with a host of skills that I now routinely employ in my consultations. A new one for me is to gather myself before a consultation with some breathwork or a short meditation. This allows me to clear my head and to refocus my attention so that I can be present both intellectually and emotionally when I meet with my clients.I also employ character strength explorations during consultations. Identifying that which is core about a client’s personality has proven to be an invaluable tool for revealing how to best guide and share information with them. Possibly the most impactful skill that I now employ is the art of listening. Allowing clients space and time to share their stories, listen to their challenges, and work through the practicalities of dietary and lifestyle interventions ensures that they feel in control and achieve success.

Favourite nourishing foods?

Nora: My favourite nourishing foods are those that I grew up with. As a child of European parents, some of my earliest and fondest memories were of helping my mother in the kitchen preparing traditional Hungarian dishes. I can still smell the aroma of dishes like Chicken Paprika or a spicy Goulash. Foods prepared from scratch and they subscribed to the tradition of nose to tail cooking. I routinely ate liver, kidneys, and even blood sausage. While I no longer have the time to prepare many of the labor-intensive dishes, the memory of how delicious and nutritious they were remains with me to this day.

Favourite nutrition and lifestyle resources?

I love recipe books and am especially drawn to those consistent with my nutritional philosophies. Nourishing Traditions by Sally Fallon, The Longevity Kitchen and the Healthy Mind Cookbook by Rebecca Katz, Healing Spices by Bharat B. Aggarwal, PhD, and the UnDiet Cookbook by Meghan Telpner are a few of my favourites.

To fulfill many of my medical/nutritional interests, I explore websites and listen to podcasts.

My Favourite Podcasts

Health Means at healthmeans.com is an online health channel that provides advice from a vast collection of medical experts on a variety of health related conditions.

Rhonda Fitzpatrick, PhD: Podcast- Found My Fitness. Rhonda interviews leading researchers working in the fields of nutritional biochemistry, nutrigenomics, longevity and beyond.

Peter Attia, MD: Podcast- The Drive. Dr Attia is a very curious MD interviewing some brilliant thinkers in health and medicine.

Katy Bowman: Podcast- Move Your DNA. Katy is part biomechanist, part science communicator, and full-time mover that has educated hundreds of thousands of people on the role movement plays in the body and in the world. She blends a scientific approach with straight talk about sensible, whole-life movement.

My soulful side enjoys the podcast by author and host Emily P Freeman entitled The Next Right Thing and a daily Sacred Meditation from Encounter.com

Favourite nourishing practices for your body/skin?

I enjoy ending my day with a soak in an Epsom salt bath while listening to a relaxing audiobook or podcast. Other nourishing practices for me include lymphatic massage, far-infrared sauna, and weekly manual physiotherapy sessions.

Essential oils are an important part of my daily self-care routine, whether diffused, applied, or consumed.

What lights you up?

As cliché as it may sound, it is my relationships that light me up. It is the relationship that I have with God, my family, friends, co-workers and clients that are the driving force behind all that I do and all that I am.

I have a deep love of learning and enjoy challenging myself by learning new skills both professionally and personally.

To book a session with Nora, contact us at [email protected].

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 Anxiety Disorders Association of Canada reports that one in four Canadians will suffer from an anxiety disorder at least once during their lives (1). For many patients, the only treatment previously sought has been anxiolytic prescription drugs. Unfortunately, these medications often carry severe side effects and some of them, such as benzodiazepines like Valium, Xanax, etc, can be addictive.

If you suffer from anxiety, you are not alone. Functional medicine offers positive treatments but first, we must not only deal with anxiety but have continued success. Starting with being aware of our anxiety will help us take the proper action with more clarity. Let’s start by exploring the root causes of anxiety and the stress response humans exhibit when they experience it.

The Root of Anxiety

The root of anxiety lays in ‘fight or flight,’ or stress response. It is an evolutionary trait highly useful to animals, as it was to our ancestors and is still present in humans today. This response is natural, common, and without taking special measures, almost entirely involuntary. In other words, anxiety is not due to a shortcoming or defect from within.

The stress response kicks in when there is a perceived danger or threat. Regions in the brain known as the amygdala rapidly interpret certain stimuli as a threat. These stimuli can vary greatly, the growl of a lion, a light switching off in a dark alleyway, or a scowl on your manager’s face. Triggering memories, including those responsible for post-traumatic stress disorder (PTSD), are stored in the amygdala. No matter the stimulus, the result is the same – activation of the hypothalamic-pituitary-adrenal (HPA) axis.

The action of the HPA axis starts with the hypothalamus (another brain area that is actually a small gland). The hypothalamus then signals another tiny gland; the pituitary via chemical messengers. Finally, the pituitary sends messages to the adrenal glands that sit atop your kidneys, causing them to produce adrenaline. Adrenaline is the hormone that’s responsible for the physical aspects of the stress response, including a rise in heart rate, increased energy, pupil dilation, and slowed digestion (2).

Social anxiety

Anxiety & the Stress Response in Modern Life

The stress response associated with anxiety was wonderful for our ancestors. It helped keep them alert and aware of their surroundings and capable of fleeing immediate physical dangers.

The problem with the stress response in contemporary life is that the response is autonomic, meaning it is almost wholly involuntarily. The response cannot distinguish between the threat of immediate physical harm and something like the longer-term dangers of a low savings account balance. Work stress, family quarrels, or even a traffic jam are just as likely to trigger the stress response as finding an angry bear in your living room.

The Stress Response as a Short Term Process

Furthermore, the stress response is supposed to function as an acute or short term process. In a life-threatening situation, you typically would only need a few minutes to flee or fight. The rush you get is short-lived, similar to the thrill of riding a roller coaster. Unfortunately, our modern lives often cause an extended stress response as we continually struggle with everyday demands and frustrations.

In short, the human body has not caught up with our modern circumstances. This near-constant state of stress wears our bodies down with chronic conditions (like high blood pressure). It’s like driving a car at top speed for hundreds of kilometers. You damage the engine and take years off the car’s life.

How to Deal with Anxiety & the Stress Response

There is hopein dealing with anxiety and stress response using natural methods. With some effort, education, and the guidance of a Functional Medicine physicians at Linden & Arc Vitality Institute, you can achieve control of your anxiety and the underlying stress. We encourage you to take the following steps to deal with anxiety.

Be Aware of Signs of Anxiety

First, become more mindful and be aware of when you’re actually feeling stressed out. This is important both in brief situations, (eg. when a flight is delayed), as well as during long term stressful situations (such as working to meet a deadline at work).

Physical Signs of Anxiety

Be mindful of the physical signs of stress which include rapid heartbeat, perspiration and jaw clenching. Then, begin to address your stress immediately by practicing exercises for stress reduction. Some stress reducing activities include taking deep slow breaths, relaxing the jaw, and thinking calming thoughts.

Non-Physical Signs of Anxiety

There are also non-physical manifestations of stress and anxiety-like a tendency to worry, dwell, or exhibiting a short temper. Take time to reflect on any non-physical manifestations and take a mindful approach to reduce those as well.

Finally, attune yourself to any symptoms you may have of long term stress – such as difficulty sleeping, heartburn, and digestive issues. Prolonging these types of symptoms in life can wear on the body and eventually lead to chronic illnesses.

Take Action Against Anxiety

After noting the reactions you have to stress, it is time to take action. There are several techniques that can help to immediately reduce your stress and prevent anxiety. These include deep ordered breathing, meditation, and HeartMath.

The Benefit of HeartMath

HeartMath is an electronic training system that focuses on and relaxes the nervous system. Classes are offered to Dr. Murfin’s patients. The use of HeartMath, especially in conjunction with a trained instructor, has shown positive effects on emotional stability (3).

Relaxation Techniques in Stress Management

To ensure continued success in reducing anxiety and managing stress requires an ongoing plan. Lifestyle changes are required. These come in the form of frequent meditation, relaxation techniques, journaling, and mindful positive thinking. Don’t underestimate the effectiveness of these actions. A 2013 controlled study found a correlation between positive emotions and better physical health in a research group (4). This same study also found evidence supporting an increase in vagal tone (the regulation of the body at rest with positive emotions).

Increase Your Vagal Tone

As one of the cranial nerves, the vagus nerve is responsible for many automatic functions in your major organs -including the heart and lungs. Tone, or tension, of this nerve, is a good indicator of the level of your emotional control and the effect of that control on your body’s critical functions. One of the best ways to increase your vagal tone is through mind-body practices like controlled breathing, centered humming, and meditation. The Journal of Investigative Medicine published a study showing mind-body techniques have a positive effect on PTSD (5). Good vagal tone also has benefits beyond emotional control, such as playing a part in reduced inflammation and good digestion (6).

Improving Nutrition and Increasing Activity

Nutrition and physical activity also play integral roles in anxiety reduction and stress management. Under the care of our physicians, the use of natural herbs and supplements, as well as exercise, helps replace and enhance your body’s missing nutrients while restoring proper function. This, in turn, helps reduce stress and anxiety. It’s a cycle. When you feel better, you’re less stressed and vice versa.

Guidance from a Funtional Medicine Practitioner

Functional Medicine treatment, especially in conjunction with guidance from a Vitality Advisor at our clinic, aids in the change of thinking patterns. When you’re stuck in a cycle of negative emotions, your stress levels increase and cause harmful effects on your health. This can aggravate existing conditions such as fibromyalgia and other chronic pain syndromes. Emotional control, mindfulness of your body, and positive thinking are vital for good health (7).

Next Steps

While there’s no way to fully shut off your stress response, nor would you want to do such a thing, it’s absolutely controllable. Consulting with an experienced Functional Medicine physician is the next step. With adherence to your doctor’s advice, commitment, and some dedication, you can get a handle on the stress in your life and the resulting anxiety you feel.

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