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Many people are confused about Carbohydrates, and they are also generally misinformed as to the role they play in a healthy human diet. In the 1970’s and 80’s Fat was the enemy and so most “healthy” diets contained high amounts of carbohydrates to compensate for the lack of calories from fat in the average intake.

In the 90’s and early 00’s, once that approach had generated a significantly overweight population; Dr Atkins developed the hugely popular and arguably successful low-carb diet approach.

Whilst not winning awards for the worlds healthiest diet plan, due to liberal inclusion of artery clogging processed fats, the effect on bodyfat levels was undeniable. This new wave of carb-phobia in response to the previous decades of carb abundance has left the vast majority of slimmers utterly confused.

Not surprisingly, as we all have unique requirements for nutrients, the answer lies somewhere in the middle. Carbs are a necessary part of any diet, but eating them requires a certain level of understanding of them and also your body’s reactions. Read on to grasp the fundamentals.

Carbohydrates are one of three macronutrients in our diets which provide calories. The other two are protein and fat.

Carbohydrates provide the pure energy needed in our daily lives, both for normal body functions such as heartbeats, breathing and digestion and for extra exercise such as cycling, walking and running.

The later obviously requiring more energy than the former. Carbohydrates come in two types: “simple” or “complex” – and this is based upon their chemical structure.

Both types contain four calories per gram. Once eaten, both are turned into a blood sugar called glucose, which is then used to fuel our bodies for rest or play.

Due to the ”simple” structure of simple carbs, they are digested and turned into glucose faster than complex structures, which require slightly more digestion and so therefore take a bit longer to turn into usable energy.

In the past few years, simple carbohydrates have become known as the ‘bad’ carbs, while complex carbs seem to be designated as the ‘good’ ones. Although this is based more on media hype than science, here are the reasons why:

Simple carbohydrates are more easily processed (and so require little work from the body to digest) and contain just one sugar molecule or two sugar molecules linked together. Examples include table sugar, sweets, honey, fruit, fruit juice, jam, chocolate etc, also refined grains such as white bread, cakes and white pasta fall into this category.

The reasoning behind these foods being labelled “bad” is that these foods are high in calories compared to their nutritional content, and their thermic effect is very low (this means the body does not expend much energy to digest this food, because the process is easy).

Complex carbohydrates, are on the other hand; a chain of sugar molecules linked together. These are touted as your “healthy carbohydrates” so things like granary bread, cereals, oats, museli, rice, brown pasta, vegetables, salad, beans and lentils.

The body has to work harder to break down the links in the chain, so the thermic effect is a little higher, meaning the net available calories (total calorie content of food MINUS calorie expenditure used during digestion = net available calories) is reduced.

They require more work (energy) from the body to process. Another benefit to eating complex is the fact that their energy provision is delivered over a longer period in comparison to simple carbs, due to the more sustained nature of their digestion.

Food Pyramid - a core concept in nutritional guides around the world

The majority of the carbohydrates we consume should be complex. They contain fibre, which is hugely necessary in the diet for many reasons, and complex carbs can be very nutrient dense compared to their calorie content. This is more applicable to vegetables, salad, beans and lentils rather than brown grains.

Most experts recommend that 50 to 70 per cent of the total calories in our diet should come from carbohydrates. This is based upon the “Food Pyramid” (whose research was funded by; and subsequent nutrition guidelines were issued by – the United States Department of Food and Agriculture – the people responsible for grain production. Grains are…you guessed it – Carbohydrates. It is worth noting that the USDA is responsible for promoting agricultural commerce, rather than the health of the citizens.)

So The Food Guide Pyramid was promoted by the U.S. Agriculture Department from 1992 as a replacement for the “four food groups” scheme that had been previously been used to teach children about nutrition since the 1950s.

The four food groups (milk group, meat group, bread and cereals group, and the vegetable and fruit group) had put a greater emphasis on the consumption of fresh produce, meat and dairy products. But changes in food industry and farming meant that grains were becoming more profitable per square metre than cows. (How much grazing area does a stalk of wheat require?)

This worked well for retailers too, as most processed grains have a long shelf life, which in turn preserves their investment in stock.

Anyway! Back to the science!

So now we know that both types of carbohydrate have a different effect in the human body due to its structure, and this will affect how the body is able to use the fuel. It all comes down to:

How quickly and/or easily the carbohydrate molecule is broken down and absorbed.

What other macronutrients (protein or fats) are consumed simultaneously to the carbohydrate source (so as part of a sandwich or a cake) or whether the carbohydrates are ingested alone (eg: rice cakes).

Carbohydrates are first and foremost a source of immediate energy for all of your body’s cells. Because they are so easily digested, your body will use carbohydrates for energy above all else.

Your body is always hungry for energy, whether you are sleeping, strolling, jogging or even in a coma – your body requires fuel. Just how much depends on your body composition, dieting history and activity levels, so we’ll get onto that later.

All carbohydrates we consume are digested into simple sugars. Yep, every single carb – even the high-fibre, low glycemic index, complex carbs you choose – become sugar molecules once they’re inside the body.

These sugars first go to the liver to fill up your energy stores. When this is full, they enter the bloodstream and venture out towards the muscles of the body to provide them with the fuel to move. It is while the sugar is travelling in the blood that insulin is released to calm this “sugar load”.

There are differences between individuals and how they handle carbohydrates. Generally, carbohydrates that are digested and absorbed slowly can help to control insulin response and energy levels. But many people (particularly those who have frequently relied on high-carb low-fat diets have developed an over sensitive insulin response.

Their bodies have become “paranoid” to an ingestion of carbohydrates, and the release of insulin is over-necessary. This causes a rapid rise and fall in blood sugar, and a subsequent reoccurring hunger.  This is known as insulin resistance.

The rising and falling of blood sugar in any person is the determinant of their energy levels and hunger. Low blood sugar (often caused by an overzealous insulin response in high carb eating people, but common also in low calorie dieters and diabetics) causes lack of energy, dizziness, hunger and cravings for more carbohydrates to re-raise blood sugar.

Vicious cycle, no?  Good Job the makers of Snack A Jacks know this! While we’re talking hunger, it may be worth evaluating energy content per gram vs. satiety.

As previously mentioned, carbohydrates contain 4 calories per gram. We also know that they are processed first by the body. So if carbs are digested first, and are digested quickly, how can they keep you full?

Carbohydrates usually come hand in hand with a lot of air (eg: bread) or water/starch (eg: jacket potatoes) which are initially filling, but this effect doesn’t last long once un-nutrients (air, water) have been siphoned off by the digestive system.

Think about it – How long after that huge dish of pasta are u actually scouting for late-night nibbles? And how long after your high fat high protein turkey dinner at Christmas are you really ready for pudding?

Why is carbohydrate intake so important?

According to the government guidelines, carbohydrates should be abundant in our diets.

According to the myriad of food advertisements, we should be looking to get “5 servings of wholegrains per day” in our diets. (Quote: Walkers Sunbites TV Ad, 2008). Does anyone say why?

Sometimes they will site “fibre” as the reason, but more often than not, there will be no supporting reasoning to accompany their “recommendation”, other than the fact that they will profit from your purchase. Incidentally, a wholegrain bread roll may contain around 2g of fibre, the equivalent calories worth of cauliflower contains 24g.

Carbohydrate intake IS important.

It’s important to power your body. But you should assess what you require your body to perform, and adjust your intake of fuel accordingly.

You would never splurge on premium high performance petrol and oil for power a Fiat Panda through a once weekly 2 mile commute, would you? Unnecessary. So yes, your body requires carbohydrates to function. But we should really be looking at the lower calorie, nutrient dense sources of carbs rather than the types high in body-sugar, low in actual nutrition.

eg: choose 500g of strawberries in the place of just one third of a wholegrain baguette (65g) and for equal calories and carbs – three times as much fibre, a million times more vitamins and minerals and a much more enjoyable experience altogether mmmm strawberries!

In terms of satiety (feeling full) you’d choose 500g of food over 65g any day, wouldn’t you?

Summary and Recommendations

Carbohydrates are important, but not as important as the current government guidelines would have you believe.

An average carbohydrate intake should be between 90-130 grams per day with the majority coming from vegetables, salad and fruits. (as opposed to the government guidelines of 240 per day with majority coming from starch and grains).

Higher amounts of carbohydrates are needed with increased muscle mass and increased physical activity levels.

One last thing, remember carbohydrates are your body’s primary energy source?  Your body stores excess fat for times of potential famine. Ie: it stores energy for use in times of scarcity.

If we drip-feed our bodies low fat (and therefore by definition high carb) snacks throughout the day, and centre our meals around cereal, whole grains and jacket potatoes…you will have a constant supply of available energy… how can you ever expect to tap into your stored energy and shed your bodyfat?

To conclude today’s lesson: Listen to all advice.

But take absolutely NO notice unless its supported with fact and evidence.

Suppose you were forced to live on a diet of red meat and whole milk. A diet that, all told, was at least 60 percent fat — about half of it saturated. If your first thoughts are of statins and stents, you may want to consider the curious case of the Masai, a nomadic tribe in Kenya and Tanzania.

In the 1960s, a Vanderbilt University scientist named George Mann, M.D., found that Masai men consumed this very diet (supplemented with blood from the cattle they herded). Yet these nomads, who were also very lean, had some of the lowest levels of cholesterol ever measured and were virtually free of heart disease.

Scientists, confused by the finding, argued that the tribe must have certain genetic protections against developing high cholesterol. But when British researchers monitored a group of Masai men who moved to Nairobi and began consuming a more modern diet, they discovered that the men’s cholesterol subsequently skyrocketed.

Similar observations were made of the Samburu — another Kenyan tribe — as well as the Fulani of Nigeria. While the findings from these cultures seem to contradict the fact that eating saturated fat leads to heart disease, it may surprise you to know that this “fact” isn’t a fact at all. It is, more accurately, a hypothesis from the 1950s that’s never been proved.

The first scientific indictment of saturated fat came in 1953. That’s the year a physiologist named Ancel Keys, Ph.D., published a highly influential paper titled “Atherosclerosis, a Problem in Newer Public Health.” Keys wrote that while the total death rate in the United States was declining, the number of deaths due to heart disease was steadily climbing. And to explain why, he presented a comparison of fat intake and heart disease mortality in six countries: the United States, Canada, Australia, England, Italy, and Japan.

The Americans ate the most fat and had the greatest number of deaths from heart disease; the Japanese ate the least fat and had the fewest deaths from heart disease. The other countries fell neatly in between. The higher the fat intake, according to national diet surveys, the higher the rate of heart disease. And vice versa. Keys called this correlation a “remarkable relationship” and began to publicly hypothesize that consumption of fat- causes heart disease. This became known as the diet-heart hypothesis.

At the time, plenty of scientists were skeptical of Keys’s assertions. One such critic was Jacob Yerushalmy, Ph.D., founder of the biostatistics graduate program at the University of California at Berkeley. In a 1957 paper, Yerushalmy pointed out that while data from the six countries Keys examined seemed to support the diet-heart hypothesis, statistics were actually available for 22 countries. And when all 22 were analyzed, the apparent link between fat consumption and heart disease disappeared. For example, the death rate from heart disease in Finland was 24 times that of Mexico, even though fat-consumption rates in the two nations were similar.

Perhaps a more sensible approach might be to link the increase in heart disease to the increased consumption of grain fed animals, processed food, refined sugar and vegetable oils. A relationship that does actually correlate.

Have a look at another article in this series – Is Saturated Fat Actually Bad, The Evidence!

Guy’s comments – A research study to demonstrate how nutritional deficiencies can effect DNA in your cells. In the emerging field of nutrigenomics, whereby the nutritional status of an individual can effect DNA replication and essentially influence aging of DNA and create chronic degenerative diseases (accelerated aging) that can be avoided by proper nutrition, from healthy soils, or possible supplementation.

A research group led by Yang Song from Department of Nutrition & Exercise Sciences and Linus Pauling Institute at Oregon State University have shown for the first time that low zinc intake leads to DNA damage in peripheral blood cells of humans.

The group’s investigation, published in the July 2009 issue of the American Journal of Clinical Nutrition, found that inadequate zinc intake causes DNA strand breaks and that improving dietary zinc intake improves DNA integrity.  With marginal zinc deficiency estimated to affect a considerable portion of the population these findings may have important implications for cancer development.

Nine healthy men with adequate zinc intakes (an average intake above the RDA of 11 mg per day) completed three dietary periods; (1) a base line period were zinc intake was maintained at 11 mg per day for two weeks, (2) a period of zinc depletion during which zinc intake was reduced to 0.6 mg for one week then 4 mg per day for  5 weeks and (3) a period of zinc repletion were dietary zinc intake was restored to 11 mg per day for four weeks and an additional zinc supplement of 20 mg per day was taken for the first seven days.

It was found that “dietary zinc depletion was associated with increased DNA strand breaks in peripheral blood cells, changes that were ameliorated by zinc repletion. Plasma zinc concentrations were negatively correlated with DNA strand breaks during the zinc-depletion period.” Markers of oxidative stress including plasma total antioxidant capacity, and erythrocyte superoxide dismutase activity did not change significantly.

The research group also found that during the zinc depletion phase consumption of the marginally deficient zinc diet had no significant effect on the subject’s plasma and urinary zinc concentrations highlighting the lack of sensitivity in commonly used assessment of zinc status.

Comment:

These findings suggest DNA stability and repair is highly sensitive to marginal dietary zinc deficiency. If marginal zinc intakes are indeed more common than previously thought, zinc status may prove to be a common and modifiable factor that predisposes to chronic disease development. The group’s findings also question the sensitivity of conventional methods of assessing zinc status such as blood plasma, assessing  DNA single-strand breaks may be a useful biomarker of zinc deficiency however further study is needed.

Click here for effective Zinc supplementation

Sources:

Song Y et al. Dietary zinc restriction and repletion affects DNA integrity in healthy men. Am J Clin Nutr 2009;90:321–8.

Chronic wide spread pain such as fibromyalgia affects 10% of the UK population and is often thought to be of psychological origin.  Recent evidence, however, suggests a nutritional cause.

A group from the University College of London recently reported in Rheumatology the results of a population wide survey of Scotland, Wales and England. They were looking for an association between blood vitamin D levels and chronic wide spread pain (CWP) and, intriguingly, only found an association in women.

After surveying biomedical data of over 6,500 individuals an association between CWP and vitamin D levels was found in women, but not in men.   The association persisted after controlling for potential social and lifestyle variables such as smoking, alcohol and physical activity. The authors concluded that “current vitamin D status was associated with CWP in women but not as much in men” and suggested a need for follow-up studies to determine whether vitamin D supplementation may reduce disease risk.

Guy’s Comment:

An independent study published in 2009 aimed to asses response in varied symptoms to vitamin D treatment in vitamin D deficient individuals, as part of the assessment patients were graded using a fibromyalgia symptom questionnaire  (Endocr Pract. 2009 May-Jun;15(3):203-12.).  It was found that “compared with participants in the placebo group, patients in the treatment group showed mild short-term improvement in the overall fibromyalgia impact score, but did not show significant improvement in most musculoskeletal symptoms or in activities of daily living.”

While it seems vitamin D deficiency may not be the single cause of CWP, published case reports of patients whose condition is correctable on initiation of vitamin D therapy suggests it may be for some. It certainly has a role to play in overall health and immune system function, and it ridiculously low in many of the UK population. Collectively these reports provide evidence for a role of vitamin D status in the management of CWP.

I recommend aiming to get 20-30 mins of sun exposure around lunchtime in the UK, almost every day. This means shorts and t-shirt. If the weather is winterish then, perhaps a supplementation of ISO D3 would be wise for the darker months, unless that is you live in the tropics.

Click here to find out more about effective Vitamin D supplementation

Source: Atherton K et al. Vitamin D and chronic widespread pain in a white middle-aged British population: evidence from a cross-sectional population survey. Ann Rheum Dis 2009;68;817-822;

In July 2002 the scientific research community was rocked by the news of the latest long-term study on hormone replacement therapy. A ten-year clinical trial conducted by the National Institutes of Health, studying over 16,000 women, was abruptly halted by a safety monitoring board because the rate of several life threatening diseases among the subjects rose above the agreed upon safety levels. Pulmonary embolism risk (blood clots in the lungs) among these thousands of women had gone up 114%, heart attacks and cardiac death increased 29%, breast cancer rates experienced a 26% rise, and there was a 41% increase in risk of stroke. There were reductions in colon cancer risk and hip fractures that were not significant enough to outweigh the dangers.

One might assume the drug being tested, prempro, was new or unfamiliar, but in fact, it was then used by six million women in the USA, and premarin, the estrogen contained in prempro, has been prescribed widely since the early 1960’s. Forty years after its introduction to the USA & UK, premarin, the most widely used form of estrogen in the world, has been determined to be no longer safe. This latest study confirms research conducted over the last thirty years on the benefits and risks of estrogen therapy. Estrogen has now been proven to increase the risk of heart attacks and strokes and does not help to improve the health of the cardiovascular system as previously thought.

The myth promoted by drug companies advertising campigns over the last forty years is that estrogen deficiency is the major problem creating female hormone symptoms at menopause. However, in natural medicine we view menopausal symptoms as a sign of overall hormone imbalance in both the ovarian hormones and the hormones that generate stress response produced by the adrenal glands.

Dr. Peter Ellison of Harvard University has pioneered the use of salivary hormone testing. He has found that in industrialized countries women have estrogen levels that are at the high extreme of the world wide levels measured and should be considered abnormal. Dr. Ellison believes these abnormally high levels of estrogen may relate to our current high levels of breast and uterine cancer. In his studies conducted on people from all over the world, he demonstrates a relationship between hormone levels, diet and exercise. An inactive woman who consumes more calories than she uses will have elevated estrogen levels. Dr. Ellison has shown how the tendency of Americans to overeat and under-exercise, reflected in the 61% of the population that is overweight or obese, explains the tendency toward higher estrogen levels.

Excessive estrogen levels are further promoted by exposure to xenoestrogens, which are chemical compounds found widely in our environment, mostly as byproducts of the petrochemical industry. These toxic compounds in the air and water and exert a powerful estrogen-like effect when they enter the female body. One commonly unrecognized source of xenoestrogens derives from heating plastic food containers or Styrofoam cups in microwaves, which releases xenoestrogens from the plastic into the food or liquid that is consumed. Using glass containers prevents this problem.

The imbalance between estrogen and progesterone is further exacerbated by the fact that many women experience lower than optimum progesterone levels. This in combination with estrogen excess leads to a variety of problems. It is the balanced ratio of these two hormones that maintains healthy body functioning; an excess of either can create problems.

Progesterone is the pro-gestational hormone. Its role in fertility is to keep the uterine lining intact when a woman becomes pregnant. Whereas estrogen promotes movement of salt and minerals into cells, progesterone protects the integrity and function of cell membranes, the outside lining of cells. As part of its antagonistic role to estrogen, progesterone is a diuretic. Progesterone increases fat-burning metabolism and has an anti-inflammatory role. It maintains proper cell oxygen levels and importantly protects against the negative effects of estrogen. It is often difficult for women to determine if they are low in progesterone because this can occur even in the course of a monthly period.

Stress also reduces progesterone production by chaining the levels of two other hormones, cortisol and DHEA. When the ratio of cortisol to DHEA shifts due to chronic stress, a phenomenon known as pregnenolone steal occurs wherein progesterone is shunted into the stress hormone pathways, making less progesterone available for its important role in many body functions. The vast majority of women athletes I have worked with find relief from their female hormone symptoms as they correct their cortisol and DHEA ratio.

The key to achieving optimum physical functioning for women and to safely relieve the symptoms of menopause is to balance the adrenal hormones while establishing an appropriate diet, to eliminate any known source of stress and to balance progesterone and estrogen levels. Either an excess or deficiency of any of these hormones will create an imbalance.

Case Study #2: Emily S.

Emily is a 52 year-old runner whose major complaint was a 10-15% reduction in her marathon times in the last year alone. She also suffered from anxiety, inability to sleep, low sex drive, low energy, excess neck and shoulder tension, decreased stamina and the beginnings of osteoporosis. Her run times had begun to decrease in the several years before menopause and the steady decline was troubling her. She was also beginning to experience the onset of fatigue after her longer training runs, rather than the usual pick up in energy she had been accustomed to with exercise. Fatigue after training in a person used to the boost exercise can provide is a key indicator of stress hormone problems.

She was evaluated by testing the following hormone levels: progesterone, estrogen, testosterone, cortisol, DHEA and melatonin; all lab assays were taken from saliva samples. A mother of two, she stated that the best she ever felt in her life was when she was pregnant, a comment women frequently make when they are chronically low in progesterone. It was determined that her estrogen levels were normal, but because her progesterone levels were so low, she was experiencing estrogen dominance, as the ratio of the two hormones was abnormal. She also had low cortisol and DHEA levels and low melatonin. In Emily’s case we had nowhere to go but up! She was advised to take a specific dose of progesterone to bring her into the right balance between progesterone and estrogen and to undertake a complete nutritional, herbal and dietary program to correct her cortisol and DHEA imbalances. She also used melatonin for one month in the evenings, in conjunction with progesterone, to restore her sleep cycle.

Within three nights her sleep and anxiety had improved. Within the first month of the program Emily reported that her sex drive and energy had returned and her neck and shoulder tension had disappeared. In many cases such dramatic improvements have a downside. Now one year into her program, she is on a low maintenance dose of progesterone and remains symptom free as long as she carefully controls her blood sugar and avoids extended periods of over-exercise.

Most common underlying causes of depression:

1. Neurotransmitter dysfunction caused by:

• Nutritional Deficiencies
• Neurotoxicity
• Neuron Bundle Damage from Physical Trauma
• Genetic Defects of Neurotransmitter Production

2. HPA axis dysfunction caused:

• Sleep disorders
• Blood sugar control problems
• Improper exercise
• Chronic pain or inflammation
• Emotional and spiritual disconnection

Based on my clinical experience the two most common underlying causes of depression include neurotransmitter dysfunction or hypothalamic-pituitary-adrenal (HPA) axis dysfunction. Neurotransmitter dysfunction results from nutritional deficiencies, neurotoxicity or errors of metabolism. HPA axis dysfunction can result from any significant stress including lack of sleep, over or under exercise, poor blood sugar control, chronic pain or inflammation or emotional and spiritual disconnection.

There are of course serious cases of serious depression, suicidal ideation, manic-depression and other forms of mental illness. These cases require institutionalization and psychiatric medications. However, the vast majority of people diagnosed with “depression” can be successfully treated with simple, natural therapies because the origins of the problem come from poor lifestyle choices, not from an incurable mental health problem. As practitioners we need to be able to distinguish between who requires medical care and anti-depressant medications as they pose a danger to themselves or others and who is suffering from “lifestyle” generated depression that we can safely and effective work with.

Neurotransmitter dysfunction refers to abnormal levels of the 140 plus neurotransmitters present in the brain. Two “master” neurotransmitters that help regulate brain function and are acted upon by most anti-depressant medications include serotonin and dopamine. Serotonin is manufactured from 5 hydroxy-tryptophan and dopamine is made from the amino acid tyrosine. Research conducted by Dr. Marty Hinz of DBS Labs has demonstrated that vitamin C, calcium, cysteine and most importantly vitamin B6 are required for neurotransmitter production. While balancing brain chemistry through the use of amino acids requires expert knowledge and extensive lab testing, the crux of most neurotransmitter dysfunction is poor lifestyle habits.

Nutritional Deficiencies

Diets based on processed food with poor quality protein sources will lead to amino acid depletion and eventually results in neurotransmitter deficiencies. Our brains can only have sufficient neurotransmitter production if we eat a diet rich in high quality protein, appropriate for our metabolic type. Protein deficient diets and processed food or fast food based diets will rob us of the nutrients such as B6 that we require to maintain brain chemistry properly and depression will result. This then begs the question, should we even call this nutrient depletion syndrome depression? Neurotransmitter depletion leads to cravings for carbohydrates and compulsive overeating, forcing people into a downward spiral of weight gain and depression.

Anti-depressant medications can exacerbate neurotransmitter dysfunction. Over time these medications deplete neurotransmitters. This was first established by researchers at MIT in the 1960’s and has been repeatedly demonstrated in studies since then. However, most conventional medical doctors prescribing these drugs are unaware of these studies as they are not part of the typical pharmaceutical reps doctor education materials. In fact anti-depressant medications lead to short term flooding of the brain with more neurotransmitters and this artificial push is short lived as over time these neurotransmitters are degraded and broken down at a faster rate than they would be in a non-medicated individual. We end up with short term relief of symptoms and a worsening of the original deficiency state with ever lower levels of naturally available neurotransmitters. This means drug dosages need to be increased to maintain effectiveness, or patients need to change medications, or the medications eventually just don’t work as well as they once did and people have to live with the return of symptoms.

The natural therapy correction for this type of “depression” is switching to an organic foods based diet, eating high quality protein and farm fresh produce based on our metabolic type. This diet provides us with the critical amino acids, vitamin C, cysteine and B6 required for neurotransmitter repletion.

Neurotoxicity

Neurotoxicity is another leading cause of “depression”. Neurotoxicity refers to damage to the neuron bundles in the brain from neurotoxic drugs; neurotoxic pesticides and herbicides; heavy metals such as mercury and lead; parasitic infections such as giardia that release neurotoxins; and the thousands of chemicals now present in the environment that we are regularly exposed to.

When you really think about how neurotoxic our food and water supply has become, it is amazing we can be happy or think at all!

Neurotoxins destroy the firing capacity of neuron bundles. This leaves us with neuron bundles that do not conduct the nerve impulses we require to feel happy and at peace. Therefore we experience the results of low serotonin and low dopamine, namely, anxiety, depression, sleep disorders, brain fog, poor memory and a general lack of enthusiasm for living life to its fullest; we become “depressed”.

Neuron Bundle Damage from Physical Trauma

Head trauma also damages neuron bundles. Even one major head injury can damage neuron bundles and decreased neuronal firing. This too can lead to depression. These clients require extra attention to all the lifestyle principles of the HLC work to keep their brains properly functioning. Some with extensive head injuries may require additional natural therapy.

Some people are actually suffering from depression unrelated to HPA axis dysfunction, neurotoxin exposure or head injury. They may have been born with inborn errors of metabolism in production of the key neurotransmitters such as dopamine and serotonin. In this situation there is a limited ability to “correct” the problem. Typically with this type of depression there is a strong family history of mental illness, manic depression, suicide, alcoholism, drug addiction or other obvious signs that there is a genetic tendency to poor neurotransmitter function. This group of people can have life changing experiences if their brain chemistry is balanced through amino acid therapy. The conventional medical approach of anti-depressant medications can also provide benefits in treatment and relieve suffering.

We need to be astute enough in our assessments to identify these cases and refer them to an experienced psychiatrist or alternative medical practitioner. These are the truly mentally ill. In my experience they are few and far between when compared with the total number of client’s I have worked with diagnosed with “depression” and put on anti-depressant medications.

Case Study:

Patricia was a 47 year old female client. She complained of debilitating low back pain and numbness down the left leg, fatigue and depression.

She worked with a Level IV CHEK practitioner who developed a corrective exercise program that relieved her back condition.

The client was dramatically improved and had experienced considerable pain relief and improvement in mood. We also initiated an HLC assessment to complement her CHEK corrective exercise program.

As with all clients we started with the basics.

There were two issues of immediate concern: (1) Poor lifestyle factors (diet, sleep, stress and exercise related) leading to nutrient depletion and hormone down regulation; and (2) neurotoxicity.

(1) Poor lifestyle factors

To remedy this Patricia’s CHEK practitioner implemented an HLC program which included teaching her to eat for her metabolic type, hydrating, and making healthy food choices whenever possible by choosing organic and locally grown foods. Patricia discovered that making proper food selections had a strong effect on her sense of well being.

Patricia also agreed to eliminate gluten. I have observed hundreds of cases in my clinic in which gluten intolerance triggered depression through HPA axis down regulation. This occurs because the body’s reactions to gluten includes an inflammatory response in the lining of the small intestine causing abnormal cortisol production, which eventually results in depression via HPA axis down regulation. The scientific community recognizes that HPA axis problems are a leading cause of depression. As practitioners we must then make the leap to treat depression as an HPA axis dysfunction syndrome. Therefore any lifestyle issue that improves stress hormone production will help relieve the “depression”. Lack of sleep and the stress of her pain further exacerbated her cortisol problems. Lack of exercise and lack of chi-building activities completed the lifestyle factor catastrophe. Patricia needed rebuilding and repair of the HPA axis to heal. Interestingly, research has demonstrated exercising 3-5 times per week to reduce depression as effectively as the anti-depressant medication Zoloft.

Using HLC work-ups her CHEK practitioner improved her diet choices, having her eat properly for her metabolic type and getting her off of gluten. While the corrective exercise program got her out of pain, the lifestyle therapies working synergistically together began the healing process for her brain. This led to an obvious level of improvement in mood and energy levels.

Part of Patricia’s program included a concerted effort at reducing her level of neurotoxins. Neurotoxins can be found in many places. Since many pesticides and herbicides act as neurotoxins, an organic food diet was essential for reducing neurotoxicity. Patricia’s high levels of lead, mercury and cadmium seen on lab tests generated a further toxic load for her central nervous system. Her parasitic and fungal infections also put a burden on her detoxification system, while at the same time the digestive system problems reduced her capacity for absorbing key nutrients required to help assist the detoxification process.

Her treatment program included intensive focus on lifestyle factors and rehabilitative exercise; replenishment of neurotransmitters and detoxification through a Metabolic Typing diet, saunas and juicing; rebuilding of her adrenal hormone production by improving sleep patterns, reducing her stress by relieving her chronic pain; clearing her GI track of pathogens with a parasite and fungal cleanse and addressing her energetic blocks.

This treatment plan took place over the course of more than a year and she achieved complete remission of all symptoms and returned to work, active, depression free and pain free. I continue to look forward to our twice yearly check ups as her achievements in healing herself are inspiring.

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Gluten intolerance has been found to be most common among people of Irish, English, Scottish, Scandinavian, and Eastern European.  Often times it is assumed that gluten intolerance is a food allergy, but it is not.  It is actually an autoimmune process, which affects an alarming percentage of the population. The most significant symptoms are weight gain, fatigue and depression.

The following test is a diagnostic tool to help you to understand the symptoms and signs that are likely to go along with gluten intolerance.

Test Interpretation Guide (combine both sections)

Do any of the following apply to you?

Have you suffered from any of the following conditions?

A Brief Explanation of Gluten Intolerance

As stated above, gluten intolerance is an autoimmune process, and not a food allergy. It is most common among people of Irish, English, Scottish, Scandinavian, and Eastern European. The most common symptoms include, but are not limited to: weight gain, fatigue and depression.

A person with gluten intolerance cannot digest the protein portion of many commonly eaten grains.  When this protein is ingested it combines with the enzyme transglutaminase to form an immune complex that deposits on the lining of the intestines.  The body recognizes this as a foreign substance, and begins an immune reaction to the complex.  Immune cells come into the area and release a series of toxins to try to “kill” this unidentified immune complex.  These toxins from the immune system cause inflammation in the digestive system and damage the lining tissue.  This is what causes the unexplained digestive symptoms like bloating, diarrhea, constipation, gas, and cramping.  The toxins are also responsible for feelings of fatigue and malaise after a meal containing these foods.

The walls of the digestive tract are lined with immune cells that form a protective barrier called Secretory IgA.  This lining protects against infectious agents such as bacteria, parasites, and fungus.  If a person with gluten intolerance continues to eat the gluten, in time the constant inflammation and irritation in the digestive tract wears away the Secretory IgA.  This depletion of immune cells makes a person very susceptible to infectious agents it would normally be able to fight off.  The inflammation also begins to damage the small intestine.  This affects the person’s ability to absorb the nutrients they need.  You quite literally are what you eat and if your body isn’t able to properly absorb your food, you will suffer a myriad of symptoms.

The number one symptom associated with mal-absorption resulting from gluten intolerance is a combination of fatigue and weight gain.  If you are not properly absorbing your food you will not be getting any of the nutrients from the food you eat.  This will leave you constantly hungry and endlessly tired.  Without proper absorption of nutrients, mineral and vitamin deficiencies can develop.  Muscle cramping is a common symptom that can arise.  The lack of magnesium impairs muscle contraction.  Magnesium deficiency has also been linked to cardiovascular disease.  An inability to absorb calcium can lead to osteoporosis.  Mineral deficiency can also create feelings of restlessness and an inability to relax.  It can also make seep difficult and create insomnia.  If you cannot absorb your B vitamins you will develop weakness, fatigue, and malaise.  If you cannot absorb fats then you cannot control inflammation and since most hormones are made from cholesterol, you will not have the building blocks to synthesize hormones.  This among other things can create hormone imbalances, interfering with your ability to handle stress and maintain a balanced emotional state.  This also contributes to weight gain in a substantial way.  Your hormones have a large effect on your metabolism and your ability to process fat and carbohydrates.  Imbalance in insulin will eventually lead to diabetes.

There is also a phenomenon that causes people to crave things that they are allergic to.  There are many theories as to why this happens and the exact mechanism is not yet fully understood.  But this is the reason why many people crave carbohydrates or become “addicted” to them much the way an alcoholic becomes addicted to alcohol.

There are cells lining the intestinal tract that create enzymes to digest food.  They too are damaged in this process.  If the body cannot secrete the enzyme lactase, lactose can no longer be digested and the person becomes intolerant to dairy.  They may also lose their ability to digest protein – which can lead to a deficiency in amino acids.  Amino acids are the building blocks for neurotransmitters, one of which is Serotonin.  Low levels of Serotonin have been medically linked to problems with depression and insomnia.

Eventually the digestive tract develops gaps in areas of constant inflammation.  This condition is referred to as leaky gut syndrome.  When this occurs, these immune complexes form the gluten reaction – other food particles, parasites, bacteria, viruses, fungi and any other invaders can exit the GI tract and enter the blood stream.  This increases the body’s susceptibility to illness.  It is also the origin of many food allergies.  Food is meant to be fully digested, broken down and filtered through the liver before it ever enters the blood stream.  As undigested food particles slip through the gaps into the blood stream, the body’s immune system sees them as foreign invaders and creates immune cells to them.  Then next time you eat these food the body remembers them as a potentially threatening invader and creates a reaction to them resulting in a food allergy.

How to  Take Further Action

These are possible reactions that can occur over time with a person who is gluten intolerance.  Not all people will react in an extreme way, but if you do have intolerance to gluten it is very important that you identify it and avoid all products containing gluten.

If you scored 5 or higher on the questionnaire, I recommend you eliminate all gluten-containing foods from your diet for a minimum of two months. At the end of the two months you will notice significant relief (if not elimination) from your symptoms if you are in fact gluten intolerant. If you identify yourself as gluten intolerant you will need to remain gluten-free for the rest of your life to avoid the unwanted and harmful effects of gluten.

Gluten-free means avoiding all foods containing gluten, including wheat, rye, spelt, bulgar, semolina, couscous, triticale, and durum flour. Gluten can be hidden, so read labels carefully. Be wary of modified food starch, dextrin, flavorings and extracts, hydrolyzed vegetable protein, imitation seafood, and creamed or thickened products such as soups, stews, and sauces. Please refer to Your Guide to Healthy Hormones, for a more detailed discussion on gluten intolerance.