Paleo Low Carb
Update—Beyond Just Low Carb
December 30, 2012
Eleven years of low-carb living had, and has continued to be, a
positive experience for me health-wise; but once the elephant was out of the
room, I could see other issues that I had barely noticed before. With my weight, cholesterol problems, energy,
and brain fog issues under control, I began to look at other key areas: optimal brain function, bone degeneration,
eye health and digestion (which profoundly impacts the other three areas). After
attending the Ancestral Health Symposium 2012 at Harvard this past August, I
was determined to address these concerns.
Thus began the second phase of my nutritional overhaul—the
paleo/low-carb lifestyle. I outlined my plan on the blog in late August,
and I have been purposely silent for several months as I have wanted to see
more long-term results before posting anything.
So, here is my first update on the changes I have made. This post will deal primarily with brain
function. This is a sensitive area for
me and difficult to talk about. But, if
I could help one person who has experienced this problem, the discomfort is
well worth it. Well, here it goes.
Brain Function
Prior to starting my low carb lifestyle, I was frequently plagued with
brain fog which made processing information very difficult. I would often have trouble following the line
of a conversation, almost feeling as though I had Attention Deficit
Disorder. I was frustrated with my
memory, more so than other people of my age, and I would often forget what I
was going to say next. Yet, there were
times, when my memory functioned beautifully; I was able to listen intently,
make highly intelligent mental connections, and complete a long and detailed
explanation on a given subject. There
seemed to be no rhyme or reason as to when the mental stalls would occur, and I
could never count on my brain to function the way I needed it to. I began to wonder, “Could I be on my way to
early Alzheimer’s or dementia?”
Once I started low carb living, nearly twelve years ago, I realized
that most of my brain difficulties were related to blood sugar spikes that were
completely out of control. Cutting out
the sugars and starches, as well as limiting carbohydrate consumption to under
12 grams of net carbs per meal have radically improved my ability to
think. The improvement has been gradual,
correlating with my effectiveness in following the plan. I do not even want to think about what my
fate might have been if I had not discovered the low carb lifestyle. I am daily thankful for the solution!
But, even with insulin under control, and my brain processing information
well, I was still having occasional lapses. For example, at times, in the
middle of relating an experience, I would forget the next point that I was
about to make. And, my ability to carry
on a long conversation was dependent upon the amount of sleep I received the
night before as well as my current fuel supply.
After 45 years of plaque build-up on the brain from overloading my
system with sugars and starch, could there still be traces of plaque that
needed cleaning up?
So, 4 months ago, armed with valuable cutting-edge information from the
Ancestral Health Symposium 2012, I began a series of changes to optimize my
brain function. Here is a brief synopsis
of my targets and results.
A.
First Target: Get Adequate Sleep
Rationale: The quality
and duration of sleep has a profound impact on brain function. I was having trouble falling asleep. I just could not get sleepy. Then, when I would fall asleep, I would often
wake up at 2:00 in the morning and be unable to fall back to sleep.
Strategy 1: Limit coffee
consumption to 2 small cups in the morning.
Implementation: The downside
was 6 days of horrific caffeine withdrawal.
Luckily, I chose to put this into effect while I was on vacation from
work.
Result: This strategy
has worked extremely well. I am now very
sleepy at night, and I am able to fall asleep and get 7 ½ to 8 hours of sleep
per night (with a little help from a dropper-ful of melatonin).
Strategy 2: Limit alcohol
to 1 glass of wine per night near dinner time (not too close to bedtime).
Implementation: I still
occasionally have 2 glasses of wine, but mostly I stick to 1 glass. And, I have the wine with dinner, so it is
not too close to bedtime.
Result: I still
occasionally wake up in the middle of the night. But, if I take a dropper-ful of melatonin, I
go right back to sleep. I am very
satisfied, so far, with my sleep makeover.
I have noticed a surge in my energy level, as well as vast improvement
in brain function.
B.
Second Target: Increase intake of
omega-3 fatty acids. (an important part
of Paleo living)
Rationale: Omega-3 fatty
acids are essential for brain health.
According to Nora Gedgaudas in the best-selling book, Primal Body,
Primal Mind, our brains need omega-3 fatty acids, and if we don’t eat them, our
brains will not have them. The body is
incapable of producing its own supply.
According to Livestrong.com, omega -3 fatty acids increase HDL.
Omega-3 fatty acids support a healthy cardiovascular system by
increasing HDL cholesterol, the healthy cholesterol that helps remove fat from
your bloodstream, and by reducing inflammation in the arteries.
According to an article by Melody Fuller in eHow Health,
They [HDL] are thought to act like trash collectors moving throughout
the body clearing away plaque and other waste as it flows through the blood
stream back to the liver.
According to BBC News on February 9, 2012, drugs are being tested that
are successfully removing brain plaque from the brain’s of mice, improving
cognitive function. (So, if drugs can do
this, why is there no testing on whether omega-3s can do this?)
According to an article published by the University of Maryland Medical
Center, the importance of omega-3 fatty acids is vital for brain health.
Omega-3 fatty acids are highly concentrated in the brain and appear to
be important for cognitive (brain memory and performance) and behavioral
function. In fact, infants who do not get enough omega-3 fatty acids from their
mothers during pregnancy are at risk for developing vision and nerve problems.
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry
skin, heart problems, mood swings or depression, and poor circulation.
Source:
http://www.umm.edu/altmed/articles/omega-3-000316.htm#ixzz2GdtV6BfT
Follow us: @UMMC on Twitter | MedCenter on Facebook
Strategy: Include
sources of omega-3 fatty acids from real food sources.
Implementation: Omega-3 fatty
acids have become an important part of my diet.
Since the best sources of omega – 3 fatty acids are found in pasture-fed
animals and wild caught fish, we have now placed several orders with U.S.
Wellness Meats. My husband, Joe, and I
are very pleased with the flavor, convenience, and health benefits of hot dogs
and sausages loaded with omega-3s! We
are also eating lamb loin chops, beef,
and chicken from pasture-fed animals. We
try to eat wild caught fish at restaurants.
I also continue to take a powerful 950 mg omega – 3 fish oil pill daily,
as well as a ¼ cup of Anutra (loaded with omega 3s) in my morning
concoction. According to Nora Gedgaudas, author of Primal
Body, Primal Mind, excessive amounts of olive oil interfere with the use of
omega-3 fats and may enhance insulin resistance. So, I am now cooking with ghee
and coconut oil, which is a pleasure, as they can withstand higher heat than
the olive oil that I was using for sautéing.
I have also switched from olive oil to coconut oil in my breakfast concoction. But, I still use olive oil in my salads.
Result: What better
test to see if I have increased omega-3 fatty acids, than to check my HDL
cholesterol. In 2009, my HDL was
98. Four weeks ago, I, had my new blood
work done, and my HDL is now 150! I am
thinking that the good cholesterol is eating all of the plaque from my brain
because my brain is now working very well for a 57 year old! (My LDL has remained in the average
range—from 104 to 110.)
C.
Third Target: Improve gut flora
for optimal digestion. (an important
part of Paleo living)
Rationale: Since improper
digestion interferes with brain health, I have begun to look at my digestion.
Bloating is often a sign of poor digestion, and I have always had this
problem.
In an excellent article on the crucial role of gut flora, Dr. Mercola
states the following:
As explained by Dr. Natasha Campbell-McBride (below), a medical doctor
with a postgraduate degree in neurology, toxicity in your gut can flow
throughout your body and into your brain, where it can cause symptoms of
autism, ADHD, dyslexia, dyspraxia, depression, schizophrenia and other mental
disorders. She believes the epidemic of autism and other learning disorders
originate in the gut, and manifest as a condition known as Gut and Psychology
Syndrome (GAPS).
Strategy 1: Take probiotics
to improve good bacteria in the gut.
Implementation: I started with
trying to make coconut yogurt with probiotics.
I did not have success with this.
Then, I was putting the probiotics into my morning concoction. This was okay. But, now, I have started taking Pearls IC.
Results: I am not sure
that these are helping. I was taking the
supplement with breakfast, but I am now taking it before bed. The jury is still out on this one.
Strategy 2: Eat fermented
vegetables.
Implementation: We have
started eating a variety of fermented vegetables available in the health food
section of the grocery store.
Result: The brain is
working great, I have less bloating, and the plumbing is working very
well.
Strategy 3: Make sure
that I have enough stomach acid to digest my food.
Implementation: I am taking a
betaine hydrochloride tablet with breakfast.
Result: My stomach does seem to be
less bloated.
Strategy 4: Chew my food well.
Implementation: As we chew, enzymes in our saliva aid in
breaking down the food particles, and by the time the food gets to our guts, we
do not require huge amounts of hydrochloric acid to break it down. Only when
food is completely decomposed can its nutrients be absorbed and utilized by all
of the cells in our bodies.
I am more aware of how often I am swallowing food before chewing it
completely. But, I have not made a huge
commitment to this yet.
Result: There are no
noticeable results, likely due to my lack of effort. I am sticking with the Betaine hydrochloride
for now.
Strategy 5: Avoid dairy.
Implementation: I did not
think that I could give up cream, cheese, milk in my coffee, etc... But, I have come to realize that a lot of my
bloating is related to dairy
products. I realized that I must be
sensitive to it. And, if so, this
impacts my digestion and ability to absorb nutrients from my food. This realization has given me enough
motivation to eliminate most (not all) dairy from my diet. I am loving my morning coffee with coconut
milk heated in a baby bottle. It tastes
far superior to coffee made with half and half.
Result: I have noticed
significantly less bloating, great brain function, and fewer problems with
constipation.
Overall, from the strategies I have tried thus far, my brain is
functioning well, I have good energy, and I have dropped another ten pounds
without even trying. (I was really happy
at 130 pounds, but on my 5’4” frame, 120 pounds actually looks better!) Paleo low-carb is working for me. I suspect that with my body’s increased
ability to absorb the nutrients and minerals it needs, due to eating high
quality, nutrient-dense food, I am not as hungry, and I am consequently eating
less. Thus far, I am very satisfied with
the health benefits I am experiencing by adding these paleo strategies to my
low-carb lifestyle.
Note: I will address my
progress, or lack of progress, with my other areas of concern in a later blog. I
have been too inconsistent with exercise and resistance training to discuss any
impact on osteoporosis, and I have a lot of research left to do in the area eye
health. For now, I am very grateful for
the paleo low carb impact on my weight, my cholesterol, my energy, and my
brain.
I wish you a happy and healthy new year!
Ida
