Description

[PART 2]

Dr. Pastore continues on the topic of brain health, and what celiacs & non-celiacs can do now to lower the risk of future neurological & cognitive health issues. He covers what medical tests to have done, recommended foods and supplements, as well as ways to cognitively challenge your brain. 

• Recap of part 1, upcoming in episode  [0:40]
• • Key action steps for celiac and non-celiac patients for brain health
  • Decrease in gray & white matter in the brain for those with celiac disease, even if following a strict gluten-free diet [1:35]
  • • Can lead to cognitive decline or mental illnesses 
  • Celiac Disease & Mental Health (Part 1) podcast episode: https://podcasts.apple.com/us/podcast/on-mental-health-celiac-disease-part-1/id1455383694?i=1000468339779

• Why celiacs feel brain fog, forgetful or fatigued  [2:30]
• • Multifactorial - many reasons for these symptoms based on structural gray/white matter changes in the brain celiacs have
  • Malabsorption of nutrients due to damaged villi, causing nutrient deficiency [4:15]

• Recommended test #1 for brain health and cognition: BrainSpan [4:40]
• • https://www.brainspan.com/home
  • • Can be ordered directly to your house & mailed back 
  • Finger-prick blood test 
  • Measuring Omega 3 fatty acid levels EPA/DHA 
  • • Celiacs should use fish oil supplementation [6:30] 
  • Brain health & cardiovascular diseases are connected [8:50]
  • • Plaquing of the arteries negatively affects brain health 
    • High blood pressure presents with a higher risk of dementia 
  • Analyze palmitic acid levels to help normalize insulin, leptin signalling, appetite cues, never feeling full [10:05] 
  • Blood test is paired with brain games both developed by US military physician & used by physicians from Harvard. Sanjay Gupta, MD of CNN is an advisor [11:40]
  • • Measures memory, sustained attention, cognitive flexibility, and processing speed  
  • Celiacs - speak to your physician about the test [13:00]
  • • Covered by Medicare in USA

• Recommended test #2 for brain health and cognition: Bloodwork for nutritional deficiencies [15:30]
• • Deficiencies for celiacs podcast episode
  • • https://podcasts.apple.com/us/podcast/on-nutritional-deficiencies-increased-infection-risk/id1455383694?i=1000454914981
  • Deficiencies for non-celiacs
  • • https://podcasts.apple.com/us/podcast/on-common-nutritional-deficiencies/id1455383694?i=1000445381290

• High blood sugar & insulin [16:45]
• • Previous podcast: Alzheimer's Type 3 diabetes
  • • https://podcasts.apple.com/us/podcast/on-alzheimers-disease-a-new-type-of-diabetes/id1455383694?i=1000448202120
    • Poor circulation can affect white & grey matter in the brain 
  • Previous podcast on Blood Sugar & Insulin here:
  • • https://podcasts.apple.com/us/podcast/on-blood-sugar-insulin/id1455383694?i=1000438688442
  • Previous podcast on Triglycerides & Glycemic Index here: 
  • • https://podcasts.apple.com/us/podcast/on-the-glycemic-index-triglycerides-and-cholesterol/id1455383694?i=1000440223375
  • Celiac disease is connected to Type 1 diabetes
  • Eat low-glycemic index carbohydrates  
  • Identify if there is a  risk factor for insulin resistance [18:45]
  • • Take fasting glucose & fasting triglycerides level from last bloodwork to predict risk of insulin resistance [20:05]
    • • Triglyceride-Glucose Index - https://jscalc.io/calc/4VDpIssERFymapm5 (calculator)
      • • Fasting Glucose * Fasting Triglycerides / 2 
        • Index of 4.9+ have greater risk of insulin resistance 

• Foods & Nutrients to consume daily for brain health [22:55]
• • Berries - blueberries, strawberries [23:20]
  • • Harvard study: 2 servings per week delayed memory decline by 2.5 years
  • Caffeine [24:40]
  • • John Hopkins: Caffeine equivalent to 1 cup of coffee, better memory recall the next day than placebo 
    • Genetics affect reaction to caffeine [25:35] 
    • • Previous podcast on caffeine genetics:
      • • https://podcasts.apple.com/us/podcast/on-functional-nutrigenomics/id1455383694?i=1000446534488
  • Omega 3 Fatty Acids [28:10]
  • • UCLA study: Walnut consumption improved cognitive test scores
    • • Rich is ALA, converted into EPA 
    • Fish 
    • • Can reduce beta amyloid plaque production, improving brain signalling 
  • Choline [29:25]
  • • 92% people deficient in choline  
    • ~400-550mg/day
    • Critical for white matter function & reducing inflammation
    • Found in beef liver, egg yolk, chicken breast, ground beef, cod, broccoli 
    • Celiacs not absorbing food optimally
    • • Supplementation recommended 
    • Power ON to improve cognitive function and cell integrity -  https://poweronpoweroff.com/products/power-on

• Brain games to improve cognition [36:05]
• • AARP brain games, apps such as Lumosity

• Get adequate sleep [37:05]
• • Journal of Sleep - short sleep duration showed worse white matter markers in mid-life
  • Middle-aged celiacs with already lower white matter because of the disease especially need adequate sleep to lessen risk of cognitive decline, dementia, stroke
  • • Power OFF to help calm the mind & improve sleep quality  
    • • https://poweronpoweroff.com/products/power-off

• Learn something new and complex [38:45]
• • Leads to rapid structural changes in white and grey matter
  • Must be complex - multiple steps to achieve success
  • Must be something entirely new to you - language, computer code, tactile skill, musical instrument, a new exercise with proper form

• Probiotics [40:40]
• • Journal of Nutrients April 2019 study showed 
  • You must care for your gut microbiome
  • • Eating healthy, whole foods
    • Removing digestive irritants/intolerant foods 
    • Consuming fiber (prebiotic) 
    • Take a probiotic supplement *if* recommended by a physician
  • Gut & Mood are connected for cell communication and neurotransmitter production
  • • Podcast: LINK

• Episode recap [41:45]
• • We'll be back next week with a COVID19 episode