Ways to Grow a New Brain

Scientists once thought the brain stopped developing after the first few years of life. But new research has shown that the brain can form new neural pathways and create neurons (Neuroplasticity and Neurogenesis).

Exercise for 30 minutes per day or meditation stimulates the production of new synapses; eating foods rich in flavanoids (cocoa and blueberries) and antioxidants (green tea) also helps with brain growth. 

In addition to these, here are some proven ways to promote Neurogenesis and Neuroplasticity in your Brain:

Intermittent Fasting 

Calorie-restriction/fasting increases synaptic plasticity, promotes neuron growth, decreases risk of neurodegenerative diseases, and improves cognitive function

Fasting causes a metabolic shift lowers the body's leptin levels, a hormone produced by fat. As a result, the brain receives a signal for neurons to produce more energy.

Travel

Traveling promotes neurogenesis by exposing your brain to new, novel, and complex environments. Those new and challenging situations cause the brain to sprout dendrites.  You don't need to travel across the world to reap these benefits either; taking a weekend road trip to a different city gives your brain the same stimulation.

Use Mnemonic Devices

Memory training promotes connection in your brain's prefrontal parietal network and can slow memory loss with age.  Mnemonics are a form of memory training that combines visualization, imagery, spatial navigation, and rhythm and melody.

Learn an Instrument

Brain scans on musicians show heightened connectivity between brain regions. Playing a musical instrument is an intense, multi-sensory experience. The association of motor actions with specific sounds and visual patterns leads to the formation of new neural networks.  If you've always wanted to learn an instrument, consider brain growth as a motivator to get you started.

Non-Dominant Hand Exercises

Using your non-dominant hand to do simple tasks such as brushing your teeth, texting, or stirring your coffee/tea can help you form new neural pathways. These cognitive exercises strengthen connectivity between your brain cells.   Switch hands with simple tasks to give you brain a workout.

Expand your Vocabulary 

Learning new words activates the brain's visual and auditory processes (seeing and hearing a word) and memory processing. A small vocabulary is linked with poor cognition while an expansive vocabulary is an indicator of success.

Learn one new word each day to expand your vocabulary and give your brain a workout. 

Create Artwork

Engaging in art strengthens the neural pathways that controls attention and focus.

Whether it's creating mosaics, jewelry, pottery, painting, or drawing, the combination of motor and cognitive processing will promote better brain connectivity. Join a local art class; just once a week will help your brain grow.

Hit the Dance Floor 

Not many of us would think of dancing as a "decision-making process," but that's the reason why it's healthy for your brain. Especially free-style dancing and forms that don't retrace memorized paths.  Dancing increases neuroplasticity because it forces you to integrate several brain functions at once --kinesthetic, rational, musical, and emotional. If you're dancing with a partner, learning both "Lead" and "Follow" roles will increase your cognitive stimulation.

Sleep

Sleep helps learning retention with the growth of dendritic spines, the tiny protrusions that connect brain cells and facilitates the passage of information across synapses.  Aim for 7-8 hours of sleep each night. If you're struggling to get a consistently good sleep, try creating a nightly ritual; going to bed at the same time; drinking some sleep-inducing tea; or making your room as dark as possible.

xox, Dr. G

If you're new to this series of mine, welcome! My first post featuring Peppermint tea provides an overview on what causes bloating, why you might be constantly bloated, and much more. I suggest giving that a quick read so you have a better understanding of how these herbs and teas work together to help provide bloating and gas relief. 

Make sure you are following the Herbs and Teas for Bloating topic so you can check out the 5 that I've featured in this series!

While it may seem counterintuitive to put and oil on already oily, acne prone skin, you may be surprised to know that Argan Oil is one of the main remedies that the Women of Morocco use for Acne. 

Acne is sometimes the result of oily skin, but our skin is often oily because we dry it out with harsh facial cleansers and it reacts by producing even more oil to counteract the dryness. Argan oil mimics the composition of the oils naturally found on our face and hydrates without greasy residue, essentially telling our skin there is no need to produce additional oil and thus preventing breakouts.

Due to the presence of antioxidants, argan oil can treat existing acne by reducing inflammation and healing damaged skin cells, possibly even fading post-acne marks and hyperpigmentation by increasing cell turnover

One of the amazing things about using argan oil to treat acne is that it’s not just an acne treatment, it works wonders for the skin too! Argan oil works to regulate and balance the skin’s hydrolipidic film, which “a protective film that covers the entire surface of the skin. It is composed mainly of sweat, sebum and water and its main function is to defend the skin against bacteria, acting as an external protective barrier. It also helps the skin to maintain its suppleness and moisture. Restoring proper balance to this hydrolipidic film helps to regulate your sebum (oil) production while also rejuvenating the skin.

What is Acne?

Acne is caused when tiny holes in the skin, known as hair follicles, become blocked.

Sebaceous glands are tiny glands found near the surface of your skin. The glands are attached to hair follicles, which are small holes in your skin that an individual hair grows out of.  Sebaceous glands lubricate the hair and the skin to stop it drying out. They do this by producing an oily substance called sebum.

In acne, the glands begin to produce too much sebum. The excess sebum mixes with dead skin cells and both substances form a plug in the follicle.If the plugged follicle is close to the surface of the skin, it bulges outwards, creating a whitehead. Alternatively, the plugged follicle can be open to the skin, creating a blackhead.  Bacteria that live on the skin can then contaminate and infect the plugged follicles, causing papules, pustules, nodules or cysts.

What are the triggers of Acne?

Other health and lifestyle factors can contribute to Acne and Acne prone Skin.  These include: Hormone Imbalances, Diet and Food Allergies, Genetics, Stress, Toxins, and Harsh Skin Care products

How to Use Argan Oil for Acne and Acne Scars

Argan Oil helps the skin fight acne by promoting cell regeneration, skin elasticity, hydration, revitalization as well as by fading acne scars. Argan oil also helps repair the skin’s hydrolipidic barrier. Applying it on your face allows your skin to breathe and regulates sebum production.

Apply several drops of Argan Oil to your face in the morning and in the evening.   

xox, Dr. G

Before diving into this post, I encourage you to read part 1 where I cover the topic of Understanding Gluten Intolerance and Symptoms That Come With It. This will help give you a baseline and understanding of gluten intolerance, which then can prepare you for the next step in further education - the causes!

Causes of Gluten Intolerance

There are multiple factors that can make people more likely to experience gluten intolerance symptoms: their overall diet and nutrient density, damage to the gut flora, immune status, genetic factors, and hormonal balance can all play a part.

The exact way that gluten causes varied symptoms in many people has to do with its effects on the digestive tract and gut first and foremost. Gluten is considered an “antinutrient” and is therefore hard to digest for nearly all people, whether they have a gluten intolerance or not.

Antinutrients are certain substances naturally present in plant foods, including grains, legumes, nuts and seeds. Plants contain antinutrients as a built-in defense mechanism; they have a biological imperative to survive and reproduce just like humans and animals do. Because plants can’t defend themselves from predators by escaping, they evolved to protect their species by carrying antinutrient “toxins” (which in some cases can actually be beneficial to humans when they have the ability to fight off infections, bacteria or pathogens in the body).

Gluten is one type of anti-nutrient found in grains that has the following effects when eaten by humans: 

• It may interfere with normal digestion and can cause bloating, gas, constipation and diarrhea due to its effect on bacteria living in the gut.
• It can produce damage to the lining of the gut, causing “leaky gut syndrome” and autoimmune reactions in some cases.
• It binds to certain amino acids (proteins), essential vitamins and minerals, making them unabsorbable.

Leaky gut syndrome is tied to gluten intolerance, which is a disorder that develops when tiny openings form in the gut lining and then large proteins and gut microbes leak across the gut barrier. Molecules that are usually kept within the gut are then able to enter the bloodstream and travel throughout the body, where they can provoke a chronic, low-grade inflammatory response.

Interesting Facts

Some estimates suggest that six to 10 times more people have a form of gluten intolerance than have celiac disease. That means 1 in 10 adults might have some form of NCGS or gluten intolerance. However, that being said, at this time it’s difficult for researchers to estimate the exact prevalence of gluten intolerances and NCGS because there still isn’t a definitive diagnostic test that’s used or consensus over which symptoms must be present. 

It’s also hard to diagnose NCGS accurately because many of the symptoms caused by gluten are broad and very similar to symptoms caused by other disorders (like fatigue, body pains and mood changes). As I mentioned earlier, there especially seems to be a big overlap between irritable bowel syndrome (IBS) symptoms and gluten intolerance. 

Many people with IBS feel better when they follow a gluten-free diet. In people with IBS, gluten might cause symptoms to worsen, but it’s also a possibility that other attributes of wheat besides gluten (like amylase-trypsin inhibitors and low-fermentable, poorly absorbed, short-chain carbohydrates) can lead to poor digestion. 

Final Thoughts

Although once thought to be little more than myth, science has revealed that gluten intolerance does exist in individuals who do not also have celiac disease.

A person may have this intolerance, medically referred to as non celiac gluten sensitivity, if they do not test positive for celiac disease but still experience gluten intolerance symptoms and notice an improvement when eliminating gluten from their diet.

For some, gluten is the culprit behind symptoms. There is also some evidence that wheat, not just gluten, causes these symptoms in certain individuals. 

A natural treatment plan to treat gluten intolerance symptoms includes doing the following:

1. Try an elimination diet
2. Follow a gluten-free diet
3. Consider having tests done

As you can see, there is a lot to cover when it comes to this topic! Another upcoming post I'll be sharing more in depth natural treatment options for gluten intolerance, please let me know your questions!

xoxo, Dr. G

Collagen is the most abundant protein in our bodies, especially as a Type 1 collagen. It’s found in our muscles, bones, skin, blood vessels, digestive system, and tendons. It’s what helps give our skin strength and elasticity while also replacing dead skin cells. When it comes to joints and tendons — in the simplest terms — it’s the glue that binds the body together.

Healthy skin, nails, bones, and connective tissue need collagen to be strong and radiant. Collagen production naturally declines as we age — for most of us at least — yet, if you nourish and intake high quality collagen sources, you can begin to defy the classic aging process.

How Herbs Support Collagen:

A fascinating element that a lot of these herbs share is their energetic and chemical properties. The bone-mending type of herbs are naturally high in silica, calcium, and minerals, which assists in bone strength and healing. Some of these herbs are astringent yet contain what I like to call the holy glue — it’s an essential glue (a demulcent quality) in the plant that, once metabolized, becomes an incredibly powerful food for our bones, connective tissue, skin and more.

Not many herbs contain these two oppositional natures — astringent and demulcent — and it is here that this nutrition must be widely used and understood to reap the incredible health benefits. Many of these herbs have been widely studied by the scientific community, backing up ancient folkloric uses among many cultures worldwide.

Before we get into the below herbs that boost collagen, keep in mind that these most likely are herbs that you haven't heard of before and does include some scientific lingo. I am happy to answer any questions you have as there is a lot to unpack here and it is all such valuable information!

Polygonum multiflorum

Another name is fo-ti, which is a misnomer.

The root of the fo-ti plant can restore fertility, help maintain hair color, boost energy, rejuvenate the nerves and brain cells, tone the kidneys and liver, fortify the bones, and purify the blood. 

This adaptogenic root has been used in Traditional Chinese Medicine for more than 3,000 years. Since that time, fo-ti has been regarded as a sort of a fountain of youth and held as the elixir of life within Eastern traditions. Due to its longevity promoting nature (including the superoxide dismutase, which is one of the most powerful antioxidants to the human body), it’s precisely the antioxidant that has been credited for reversing diseases, increasing immune protection and lifespan. Some of the more notable studies reflect its ability to protect bones from oxidative stress, chemo-protective qualities, increasing natural killer cells showing anti-cancerous support to several forms of cancer and being neuro-protective.

Equisetum arvense

Equisetum arvense, the field horsetail or common horsetail, is one of the oldest plants on the planet. The hollow stems and shoots of horsetail are a rich source of naturally occurring calcium, magnesium, potassium, and other valuable nutrients. Many of the medicinal properties of horsetail can be attributed to its high silica content, which is easily absorbed by the human body. Silica is an essential trace mineral that plays an important role in the development, strengthening and maintenance of healthy bones and teeth. Silica also restores weak connective tissues in blood vessels, cartilage, tendons and in collagen — the body glue that helps hold our skin and muscle tissues together. Silica speeds the healing of bone fractures, is said to help rheumatism and arthritis by improving the elasticity of the joints, and is recommended to athletes for sprains, pulled hamstrings and torn ligaments.

Jiaogulan

Gynostemma pentaphyllum, also called jiaogulan is a natural antioxidant and a rich source of healthy vitamins and minerals. Many people suggest that gynostemma is one of the best adaptogens found in nature, also referred to as biological response modifiers. Gynostemma is called the immortality herb for good reason. It was originally brought to scientific attention because population studies revealed that those who consumed it regularly were living longer and significantly healthier lives.

The main reason for this general benefit is that it contains two very important antioxidants — glutathione and superoxide dismutase. One clinical study revealed that taking gynostemma each day for a two-month period reduced many of the signs of aging including fatigue, insomnia, memory loss, diarrhea, and poor balance. The anti-aging benefits of gynostemma are due to its many rejuvenating properties.

Urtica dioica

Urtica dioica, often known as common nettle, stinging nettle or nettle leaf, contain a high amount of calcium, silica, and sulfur, making it an excellent source to help boost collagen receptors. Nettles are often used in beauty products like shampoo and soap, as it restores, repairs and is known for its antiseptic qualities. Stinging nettle is a valuable tonic that can support the immune system, spleen, circulatory system, urinary tract, nervous system, respiratory tract, digestive system, and endocrine system, including the adrenals, thyroid, and the pancreas.

Nettle is a multi-vitamin. Other nutrients found in nettles are calcium, carotene, magnesium, vitamin A, B + K, Potassium, and protein. Nettle leaves are rich in silica and sulfur, making it an excellent candidate to strengthen hair follicle, shaft, strands and preventing easy breakage and damage. Increasing nutrient-rich blood flow circulation in the scalp helps to feed every hair follicle promoting healthy, long, and lustrous hair. Not only does nettle leaf help in controlling hair loss, but it may help in hair growth. Nettle leaves are rich in vitamins A, B1, B5, C, D and E. 

Nettles’ astringent properties may help with tightening the skin, assisting the skin and scalp, possibly preventing eczema and the healing of small cuts and bruises. Due to its high antioxidant makeup, it assists in combating the effects of multiple stressors, therefore protecting from our collagen receptors to our endocrine system.

Calendula officinalis

Calendula has been used since ancient times for its phenomenal abilities to restore skin, assist in wound healing and activate collagen receptors to increase the glow. Calendula flowers have long been employed in folk therapy, and more than 35 properties have been attributed to decoctions and tinctures from the flowers. The main uses are as remedies for burns (including sunburns), bruises and cutaneous and internal inflammatory diseases of several origins. Folk medicine in different parts of the world have used it for its beautifying chemistry, from preventing wrinkles, to oxygenating the blood, to increasing overall circulation. Modern research has proven many of its healing abilities, along with noting its extraordinary ability to protect the skin from cellular and oxidative damage.

Garcinia mangostana

Collagen keeps our skin firm and resilient. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen to those amino acids, so they may do their part in collagen production. Mangosteen peel has been touted for being not only one of the highest sources of vitamin C found in nature, but it also contains a mega-load of antioxidants.

As far as beauty chemistry goes, the high number of antioxidants has shown to be an excellent skin tonic. Several studies have found that the pericarp was particularly successful at curbing the production of acne-causing inflammation, along with other skin breakouts (like cirrhosis, eczema, and inflammation-based rashes). Besides using xanthones to defend the skin, the fruit also promotes microcirculation improving the appearance of skin vitality and radiance. 

Who has questions? Let's have a discussion around the power of these herbs and more!

xox, Dr. G

What’s the deal with gluten? It’s a type of protein found in grains including wheat, barley and rye. It makes up about 80 percent of the amino acids (the building blocks of proteins) found in these grains. Although gluten isn’t actually found in many other ancient grains like oats, quinoa, rice or corn, modern food-processing techniques usually contaminate these foods with gluten since they are processed using the same equipment where wheat is processed.

On top of this, gluten is now used to help make many highly processed chemical additives that are found in packaged foods of all kinds. Coupled with the fact that manufacturing can lead to cross-contamination, this means trace amounts of gluten often wind up in food products that are seemingly gluten-free — like salad dressings, condiments, deli meats and candy. This makes a gluten-free diet more challenging than it might initially seem.

In the U.S., it’s estimated that grain flours (especially wheat products containing gluten), vegetable oils and added sugar now make up about 70 percent of the total calories most people consume each day! Clearly, that is not an ideal way of eating, but even if you are consuming a healthy whole foods based diet, are you still struggling with signs of gluten intolerance? You might end up being surprised by how some common unwanted healthy symptoms could be linked to that piece of toast you ate at breakfast this morning.

What Is Gluten Intolerance?

Gluten intolerance is different than celiac disease, which is the disorder that’s diagnosed when someone has a true allergy to gluten. Celiac is actually believed to be a rare disease, affecting about 1 percent or less of adults. Some research suggests that for every person diagnosed with celiac disease, another six patients go undiagnosed despite having celiac-related damage to the gut. 

Symptoms of celiac disease or a true gluten allergy include malnutrition, stunted growth, cancer, severe neurological and psychiatric illness and even death. However, even when someone tests negative for celiac disease, there’s still a chance he or she can have a gluten intolerance, which poses many risks of its own.

For many decades in the Western medical field, the mainstream view of gluten intolerance was that you either have it, or you don’t. In other words, you either test positive for celiac disease and have a gluten allergy, or you test negative and, therefore, should have no reason to avoid gluten-containing foods. However, today, ongoing research studies along with anecdotal evidence (people’s actual experiences) show that gluten intolerance symptoms aren’t so “black and white” after all.

We now know that gluten intolerance symptoms fall along a spectrum and having a sensitivity to gluten isn’t necessarily all-or-nothing. That means that it’s possible to have gluten intolerance symptoms without having celiac disease. A new term called non-celiac gluten sensitivity (NCGS) has been given to this type of condition.

People with NCGS fall somewhere in the middle of the spectrum: They don’t have celiac disease, yet they feel noticeably better when they avoid gluten. The extent to which this is true depends on the exact person, since different people can react negatively to gluten to different degrees. In people with gluten intolerance or NCGS, researchers have found that certain factors usually apply, including:

• Test negative for celiac disease (using two types of criteria, histopathology and immunoglobulin E, also called IgE) despite having similar symptoms
• Report experiencing both gastrointestinal and non-gastrointestinal symptoms (for example, leaky gut syndrome, bloating and brain fog)
• Experience improvements in these gluten sensitivity symptoms when on a gluten-free diet

Gluten Intolerance Symptoms

Damage done by gluten-related disorders, including celiac disease and NCGS, goes beyond just the gastrointestinal tract. Recent research over the past several decades suggests that gluten intolerance symptoms show up in almost every system within the body: the central nervous system (including the brain), endocrine system, cardiovascular system (including the health of the heart and blood vessels), reproductive system and skeletal system.

Because gluten intolerance can lead to autoimmune reactions and increased inflammation levels (the root of most diseases), it’s associated with numerous diseases. But the problem is that many people fail to attribute these symptoms to an undiagnosed food sensitivity. Gluten sensitivity symptoms also get ignored and they persist as no dietary changes are made by the person unknowingly suffering with a gluten sensitivity. What are the first signs of gluten intolerance? It’s time to take a look at this gluten intolerance symptoms checklist.

Symptoms of gluten intolerance or non-celiac gluten sensitivity (NCGS) are widespread and can include:

1. Digestive and IBS symptoms, including abdominal pain, cramping, bloating, constipation or diarrhea
2. “Brain fog,” difficulty concentrating and trouble remembering information
3. Frequent headaches
4. Mood-related changes, including anxiety and increased depression symptoms
5. Ongoing low energy levels and chronic fatigue syndrome
6. Muscle and joint pains
7. Numbness and tingling in the arms and legs
8. Reproductive problems and infertility
9. Skin issues, including dermatitis, eczema, rosacea and skin rashes (also called a “gluten rash” or “gluten intolerance rash”)
10. Nutrient deficiencies, including anemia (iron deficiency)

How is gluten capable of causing so many different problems? Despite what most people think, gluten intolerance (and celiac disease) is more than just a digestive problem. That’s because research suggests that non-celiac gluten sensitivity can result in significant changes to the gut microbiome with an increase in pathogenic microbes.  our overall health depends heavily on the health of our gut. 

Gluten intolerance can affect almost every cell, tissue and system in the body since the bacteria that populate the gut help control everything from nutrient absorption and hormone production to metabolic function and cognitive processes.

As you can see, when it comes to gluten intolerance and symptoms, it can look different for everyone. Join me for next week for part 2, where I'll be covering even more on gluten intolerance and symptoms to look out for. 

As always - leave me your questions in the comments so I can share even more with you!

xox, Dr. G

Collagen is made up of amino acids that your body must absorb to benefit from. Adding a few foods to your diet that are high in amino acids that form collagen and elastin (a type of protein found in connective tissue) can help support your body’s natural production of collagen.

Emphasizing a nutrient-dense diet that includes lots of antioxidants and vitamin C— such as from fresh vegetables, fruits, herbs, and spices — is also helpful for maintaining higher collagen levels. 

Vitamin C is particularly valuable for supporting collagen levels since not only does it act as an antioxidant, but it is also required to produce type I collagen, which is the most abundant form of collagen in the body. 

Nutrients including zinc, manganese and copper are also supportive of collagen production.

Finally, consuming enough quality protein-rich foods and healthy fats also plays a role in supporting collagen synthesis. 

Here are a few of the top collagen-rich and collagen-boosting foods that you can add to your diet:

Bone Broth

Bone broth is one of the few foods/beverages we consume that has collagen in it. It’s available in liquid, powder, bars, or even capsule form and is an easy collagen food supplement as well a source of other nutrients and beneficial compounds.

Spirulina 

This algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Use the dried form in green smoothies, desserts, or juices.

Alaskan Cod Fish

Cod is packed with amino acids, such as glycine and proline, as well as selenium, vitamin B6 and phosphorus. Other wild-caught fish like salmon, tuna, sardines, and mackerel are all excellent sources of not only protein but also sulfur, omega-3s and other compounds that support overall health.

Eggs

Eggs and egg whites are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline.

Gelatin

This is a type of protein derived from collagen. Use it in soups, stews, or broths to bump up the nutritional value.

Leafy Green Vegetables

Since they’re great sources of healthy inflammation-supporting compounds, antioxidants and vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body.

Other beneficial veggies include brussel sprouts, cabbage, mushrooms, carrots, butternut squash, sweet potatoes, onions, tomatoes, and bell peppers.

Pumpkin Seeds

These seeds also contain around 19 percent of the recommended daily value for zinc in a single serving, a mineral that is integral to collagen synthesis. 

Berries

Berries such as strawberries, blueberries, blackberries, raspberries, elderberries, cranberries, acai, and goji berries are rich in vitamin C, as well as anthocyanins, ellagic acid and other antioxidants that can support healthy levels of collagen. 

Citrus Fruits

Citrus fruits, such as lemon, limes, oranges, and grapefruit provide vitamin C, antioxidants, fiber, and other micronutrients that help support overall health.

Cherries, grapes, avocados, kiwi, apples, and pineapple are other fruits to seek out to help make your diet generally more nutrient-dense.

Garlic

Garlic is rich in sulfur, which is thought to ramp up collagen synthesis in the body. Onions, leeks, chives, and shallots are also good additions to your diet to boost your flavonoid antioxidant and organosulfur compound intake.

Fermented foods

Probiotic-containing fermented foods such as yogurt, kefir, apple cider vinegar and sauerkraut support the growth of healthy bacteria in your gut, which is important for a healthy immune response and maintenance of healthy cells/tissues throughout your body. 

Herbs and Spices

Fresh and dried herbs and spices such as turmeric, ginger, clove, cinnamon, rosemary, parsley, thyme, oregano, and others are supportive of healthy immune system function, gut function and digestive health.

xoxo, Dr. G