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Brain Wash by Dr. David Perlmutter and Dr. Austin Perlmutter

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brain wash

If you tuned in to my interview with Dr. David Pelmutter on the Anxiety Summit 5: Gut-Brain Axis you may recall us talking about his new book Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness (written with his son Dr. Austin Perlmutter).

He shared this in our summit interview: “I think technology can be either our most wonderful servant or a really disastrous master. It’s all in how we mindfully use technology.”

I have the pleasure of sharing another interview where we take a deeper dive into this topic and he shares additional information about this new book, which was just published.

This book builds from a simple premise: “Our brain’s performance is being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before. At the same time, we feel disconnected from ourselves, from others, and from the world at large.

Dr Perlmutter shares wonderful insights from the book:

  • Disconnection syndrome (and loneliness) and how our decision-making abilities have been compromised
  • Hi-tech hijack and some alarming stats on internet addiction: it’s around 6 percent and translates to more than a quarter of a billion people. Keep in mind internet addiction is “any online-related compulsive behavior that interferes with normal living and causes severe stress on family, friends, loved ones, and the ability to be productive at work”
  • Structural changes that are seen in the brain when we are addicted
  • How we can set boundaries and his tool called T.I.M.E. “When approaching your use of technology, especially when it comes to digital media and communication, you need make sure your activities are making good use of T.I.M.E. (Time restricted, Intentional, Mindful and Enriching)

One of my favorite parts of the book is the chapter on nature:“Spending time in nature is one of the easiest things you can do to stay healthy and happy —you just need to step outside.”

He shares how: “Americans spend a remarkable 87 percent of their days indoors and another 6 percent in their cars” and we go into the health benefits of forest bathing and indoor plants. As he mentions, we know we feel good when we’re in nature, but they wanted to gather all the research supporting just what the health benefits are. I loved geeking over all the studies!

I can’t be anywhere indoors unless I can see outside and I just love this study: “View Through a Window May Influence Recovery from Surgery.”

We didn’t have time to go into other equally valuable chapters in the book on food, sleep, exercise, and quiet time but they are foundational especially if you are just starting your healing journey. If you’ve been following my work for awhile these chapters are a great reminder for us.

There is also a 10-day brain wash plan, together with a meal plan and recipes to guide you through the process.

Dr. Perlmutter shared his personal favorite recipe – the Jicama Slaw (with all those prebiotics for a good microbiome and reducing inflammation). He gave me permission to share the Cauliflower Pancakes recipe with you. Enjoy!

Cauliflower Pancakes

Serves 4, Time required: About 25 minutes

Although these pancakes make a terrific breakfast or brunch dish, they are also a wonderful side dish for grilled meats, poultry, and/or fish. The turmeric adds great color as well as a slightly tannic yet sweet flavor.

1 pound organic cauliflower florets, including stems
1 small organic white onion, peeled and grated
1 teaspoon grated organic garlic
1/2 teaspoon organic ground turmeric
3 large eggs from pasture-raised chickens, at room temperature, lightly beaten
Fine sea salt and freshly ground organic black pepper to taste
1/3 cup organic ghee from grass-fed animals
1/2 cup chopped organic scallion greens
1 cup full-fat organic sour cream from grass-fed cows (optional)

Preheat the oven to 200°F. Place a cookie sheet lined with parchment paper in the oven.

Using a handheld box grater, grate the cauliflower through the medium holes. Transfer the grated cauliflower in a large mixing bowl.

Add the onion, garlic, and turmeric and toss to blend.

Add the eggs and season with sea salt and pepper, stirring to combine completely. Set aside for 10 minutes to allow the flavors to blossom.

Heat the ghee in a large frying pan over medium heat. Spoon in enough of the cauliflower mixture to make a flat cake about 3 inches in diameter. Continue making cakes without crowding the pan.

Using the back of a metal spatula, flatten the cakes slightly, but allow them to get no larger than 4 inches in diameter.

Fry for about 5 minutes, or until the bottom is golden brown and the pancakes have firmed enough to turn easily. Lower the heat if they are browning too quickly.

Using the spatula – a fish spatula is a great tool for this – carefully turn the pancakes and fry for an additional 4 minutes, or until cooked through and golden brown. If you flip them too quickly, they will fall apart.

As each one is cooked, place it on the cookie sheet in the oven and continue making cakes until all the batter has been used.

When ready to serve, place the pancakes on a platter, sprinkle with sea salt and scallion greens, and serve with sour cream on the side if desired.

Here is the official blurb for the book:

Dr. David Perlmutter, #1 New York Times bestselling author of Grain Brain, and Dr. Austin Perlmutter, his son, explore how modern culture threatens to rewire our brains and damage our health, offering a practical plan for healing.

Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.

Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.

Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.

You can get your copy from Amazon here (my Amazon link).  More information here

Do share what insights you’ve gained from this interview and review (and other gems once you’ve read the book).

I’d also love to hear your favorite way to enjoy nature. For me, some of my many favorites are a hike or mountain bike ride, a day at the beach catching waves and wriggling my toes in the sand, and visiting new places with lovely natural scenery.

RICE, arnica, GABA and DPA for my sprained ankle

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sprained ankle

I’m in the USA for 2 conferences and I just spent 3 super days visiting my brother and his family in Las Vegas. We had a super hike in Red Rocks National Park.

We went early to avoid the heat and it was fabulous until I slipped on some sand when going down a steep section in the way out.

I twisted my ankle and at the time I thought this is bad! This is very bad!

It was a big relief that I was able to walk out. I walked very slowly and used my sister-in-law’s shoulder in the steep sections, always keeping my foot flat.

However when we got home I found I could not put any weight on it at all. The pain was really bad if I tried! How was I going to be able to navigate airports, hotels, conferences, speaking on stages and standing at my booth over the next 10 days?

At Mindshare I’m thrilled to have been selected to present on The Future of Health, a 5 min TEDx type talk. My topic is: Why Social Anxiety, Introversion and Loneliness can be Lethal and a Simple Nutritional Solution. It will be videotaped and I’ll be sure to share with you.

I’ve also be nominated for a Rising Tide award at Mindshare.

And I’m presenting “GABA for Anxiety, ADHD, Autism, Insomnia, and Addictions: Research and Practical Applications.”

I had to get it healed as quickly as possible!

iced foot

I pampered my foot for the next 12 hours, keeping it elevated and alternating between ice and using a compression bandage.

The RICE – rest, ice, compression, elevate – technique really does work.

I was taken care of my my darling nieces and little Rascal, the taco-terrier came to check on me from time to time.

I could not stand on my foot at all that first day. When I did need to get up, I used the crutches. I was keeping well- hydrated so there were frequent bathroom breaks.

I also used arnica cream topically and arnica orally 3 times a day.

It was pretty painful that first day so I also used DPA which is great for physical pain. I decided to use GABA too and I suspect it helped with the muscle stiffness and the pain.

By the next day I was able to walk – carefully and 2 days later I was almost walking with no limp. I did continue with all of the above too.

bruised foot

This is how my foot looks 4 days later. There is slight bruising and very little swelling. I can walk without a limp and can now wriggle my toes with no pain.

What tips do you have for a sprained ankle? And have you used a similar approach? Have you found GABA or DPA to help?

Nutrition solutions for psychological stress after a natural disaster

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There is much that can be done nutritionally in support of psychological stress and PTSD (post-traumatic stress disorder) during and after a natural disaster. I’ve written this blog for you if you’ve been impacted by the recent storm and flooding due to Hurricane Harvey in the Houston area (the pictures of people returning home are so sad), and for everyone impacted by Irma and about to be impacted by Irma. This is for you if

  • you had to be rescued and had to evacuate your home, are displaced and/or saw neighbors in trouble, have lost your belongings and home – and anything else that may have happened during this natural disaster
  • you have been involved in on-the-ground rescue efforts or working online helping with rescue efforts and you have working long hours, not getting enough sleep and likely not eating well
  • you had a loved one in trouble and feared for their lives
  • and if you’re on observer feeling distressed by what you have witnessed

You may be feeling on edge and anxious about the future, fearful about losing your job, worried about expenses and the chemical soup of flood waters you were exposed to, exhausted and yet not able to sleep, feeling overly emotional and weepy, having nightmares and flashbacks and feeling frazzled.

I wasn’t even in Texas and my contribution was a very small one, helping online rescue efforts from Australia via a volunteer rescue group created by McCall McPherson, but I felt really burned out after just a few days and quite distressed by some of the rescues we were trying to facilitate. I have had to really walk my talk and implement some of what I’m sharing here even though I would consider myself resilient because my nutrient balance is good.

B-Complex for everyone

My first recommendation is a B complex and if this is all that can be managed it would be my first choice for everyone. In fact, if you live in an area prone to hurricanes, flood, fires etc. I’d recommend being on a B complex all the time.

My colleagues Bonnie Kaplin and Julia Rucklidge published this paper in 2015: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster. They share that:

After devastating flooding in southern Alberta in June 2013, we attempted to replicate a New Zealand randomised trial that showed that micronutrient (minerals, vitamins) consumption after the earthquakes of 2010-11 resulted in improved mental health. Residents of southern Alberta were invited to participate in a study on the potential benefit of nutrient supplements following a natural disaster.

Fifty-six adults aged 23-66 were randomised to receive one of the following for 6 weeks:

  1. vitamin D as a single nutrient
  2. a B-Complex formula or a
  3. broad-spectrum mineral/vitamin formula

The study participants monitored changes in depression, anxiety and stress via self-reporting. All of the above 3 groups showed substantial decreases on all measures. However, those consuming the B-Complex and the broad-spectrum mineral/vitamin formula showed significantly greater improvement in stress and anxiety compared with those consuming the vitamin D alone, with the results being similar for the group using the B-Complex and the broad-spectrum mineral/vitamin formula.

The authors report that:

The use of nutrient formulas with multiple minerals and/or vitamins to minimise stress associated with natural disasters is now supported by three studies.

Further research should be carried out to evaluate the potential population benefit that might accrue if such formulas were distributed as a post-disaster public health measure.

I would love to see either a B-Complex or broad-spectrum mineral/vitamin formula be given out to everyone as part of relief efforts for all natural disasters.

The B-Complex used in the study was made by Douglas labs but other similar B-Complex products would be fine too.  I happen to use Designs for Health B Supreme with my clients.

The broad-spectrum mineral/vitamin formula in the study was EmpowerPlus made by TrueHope.

From: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster

Vitamin D based on levels

In the above study, some participants in the vitamin D group did see benefits and it’s likely to have been those who were low in vitamin D at the time of the flooding since other research supports a connection between low vitamin D and anxiety and depression. I like to see vitamin D results before recommending supplementation.

Serotonin, GABA and endorphin support based on symptoms and a trial

As well as a B-complex and/or vitamin D, I’d also consider the following neurotransmitter support on a case by case basis, and after doing the amino acid questionnaire and a trial of each amino acid:

  • Serotonin support with Lidtke tryptophan or Lidtke Tryptophan Complete or Lidtke Combat Stress (a tryptophan product formulated for stress support) – especially if you’re feeling sad, worried, resolving to try and feel positive, imagining the worst, feeling fearful and having problem sleeping. I blogged about tryptophan products last week.
  • GABA support for physical tension and an increased need to self-medicate with alcohol in order to stay calm. New research shows that reduced plasma levels of GABA observed in PTSD could be considered as a possible biomarker for PTSD severity. This is not something I typically look at but it’s something I will be considering going forward. I blogged about some specific GABA products earlier this week.
  • Endorphin support with Lidtke DPA if you’re feeling especially emotional and weepy.

Serotonin and GABA play a role in stress resilience and when we have enhanced stress resilience mechanisms we have the ability to adapt more successfully to stressful situations like natural disasters.    

Additional adrenal support if needed

The adrenals are part of the hypothalamic-pituitary axis (HPA) and also need nutritional support after stress and trauma. I recommend a good adrenal support product with rhodiola, Vitamin C, pantothenic acid, eleuthero and ashwagandha. Designs for Health Adrenotone is a good product.

If it’s known that cortisol levels are high then the addition of Seriphos and/or a lactium product (such as Biotics Research De-Stress) helps to lower high cortisol, reduce anxiety and help with insomnia.

Additional pyroluria support if needed

It is well known that pyroluria symptoms are made worse in times of heightened stress. If you are on protocol for pyroluria, additional zinc and vitamin B6/P5P is likely going to be needed short-term too.

Essential oils

Essential oils like lavender and citrus are wonderful for the stress, anxiety and sleepless nights. An animal study reports that passively inhaling orange essential oil could potentially reduce PTSD symptoms in humans

 

Some other considerations include the following once things start to get back to some kind of normal:

I would recommend a similar approach for any natural disaster or in fact for any other traumatic event, always working individually with each person.  

If you have found some approach to be particularly useful for you please do share it.

And if you have any connections for getting this information into the hands of public health officials and non-profits offering aid please let me know. I feel that protocols similar to this one need to be made available to everyone subjected to a natural disaster.

I wish you and your families much healing and a speedy recovery.

Additional resources

I added these additional resources after September 20, 2017:

If you have links to additional useful resources please let me know and I’ll add them.

Why green spaces in cities are good for grey matter, stress and anxiety

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Central Park in New York City
Central Park in New York City

I love all research that support green space and nature for anxiety and stress reduction. And I’m thrilled to see this taking a front seat in cities where people often have less access to greenery!   A great example is the beautiful   Central Park in New York City.

New research is reviewed in this report in Science Daily: Why green spaces in cities are good for grey matter

Walking between busy urban environments and green spaces triggers changes in levels of excitement, engagement and frustration in the brain, a study of older people has found.

Researchers at the Universities of York and Edinburgh say the findings have important implications for architects, planners and health professionals as we deal with an aging population.

The volunteers experienced beneficial effects of green space and preferred it, as it was calming and quieter, the study revealed.

Dr Chris Neale, Research Fellow, from the University of York’s Stockholm Environment Institute, said: “There are concerns about mental wellbeing as the global population becomes older and more urbanised.”

“Urban green space has a role to play in contributing to a supportive city environment for older people through mediating the stress induced by built up settings.”

You can read the study abstract here – Older People’s Experiences of Mobility and Mood in an Urban Environment: A Mixed Methods Approach Using Electroencephalography (EEG) and Interviews.

Personally I need greenery and nature and thrive on it!

How important is greenery for you? Especially if you’re a city person?

Reduce depression, anxiety and stress: watch birds near your home

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I love this new research about watching birds and how you’re less likely to suffer from depression, anxiety and stress when doing so:

People living in neighborhoods with more birds, shrubs and trees are less likely to suffer from depression, anxiety and stress.

The study, involving hundreds of people, found benefits for mental health of being able to see birds, shrubs and trees around the home, whether people lived in urban or more leafy suburban neighbourhoods.

Previous studies have found that the ability of most people to identify different species is low (e.g. Dallimer et al. 2012), suggesting that for most people it is interacting with birds, not just specific birds, that provides well-being.

You can read the full study here – Doses of Neighborhood Nature: The Benefits for Mental Health of Living with Nature

I’m not sure we needed a study to confirm this but it’s still interesting and an easy and affordable way to support yourself emotionally!

I’m a big nature lover and I am just smitten with the colorful birds here in Australia! These lorikeets come by the house each morning and I could watch them for hours.

Just down the road at Smith Park in Richmond, NSW we get to enjoy these magnificent black swans. We were just these 2 days ago and spotted these darling chicks with proud mama and poppa!

I shared the study and some of my pictures on my facebook page inviting comments and the response was so super I decided to do a blog and share some of the feedback and pictures. I hope this inspires you to seek out nature and bird-watching.

If you’re not in a position right now to go bird-watching hopefully it will give you some joy and calm seeing all these pictures.

Laura Pruente Cauley loves the study and shares this

I’m also an avid watcher! After going through our Master Gardener Program I began to add more native plants and flowers to increase birds, bees and butterflies. It’s been so much fun seeing new varieties and behaviors! This guy stopped by over the weekend. I think it’s a Cooper’s Hawk.

I’m curious if others find it calming just being in nature like I do.

For me being in nature feeds me, calms me and gives me so much joy! Together with laughter and hugs (as well as family, friends and nutrient-dense food) it is absolutely a required part of my life!

Renee Graslie shares this picture of shore birds at St George Island State Park, Florida and this feedback:

Yes! But watching them on the beach ups that a notch! I am an avid birder at home too! So relaxing!

 

Mia Dravers shares this feedback (she’s in Finland):

I live at the country side. The best time of the year is when spring arrives and all the birds sing in the morning. What a better way to wake up in the morning. I always go walking in the forest and listen to the birds singing in the trees. It gives so much peace and joy.

Debbie Lane shares these pictures and message:

Have to say we both enjoy watching the birds. It’s fun to figure out the birds that are here. These are my pride and joy pictures.

Tricia Soderstrom shared this picture (the large bird is a Mourning Dove) and message:

I love watching birds but had to move the feeders because we were finding too many ticks on our dog, but I can still watch them and they do bring peace

She offers this smart advice about birds and ticks (you may recall Tricia from the last Anxiety Summit, sharing her success with GABA for Lyme anxiety):

Birds get ticks just like other animals and they drop off of them.

It’s recommended to keep bird feeders away from the house and away from areas, you might spend time because birds carry ticks that can fall off (that’s how Lyme is “migrating”) but also because feeders tend to attract squirrels and mice which are definitely high risk. I don’t know if you’re aware that Mice are where these bacteria first transmitted to nymphal ticks. As the ticks grow they move onto larger animals and eventually deer and people.

Diane Lalomia shares these pictures of a Chickadee, taken on Christmas Day her backyard in northern Michigan:

I’ve been rescuing several chickadees that fly into our sliding glass door. The poor things are stunned and laying in the snow, cold. I get a small cardboard box and bring them inside to warm up inside the closed dark box (keeps them calm) and when they start moving around (usually less than 5 min) I take them outside and let them go.

And her friend, the Chickadee, braving a snowstorm:

Lisa Ziazan shares this picture of black cockatoos in her front yard in suburban Perth. She shared how watching birds has helped her through the last 4 years of chronic illness:

I have been very isolated due to being housebound and not getting many visitors. When I was bedbound I had a window I could watch birds flying by, and when I can get outside and go for short walks I can see many birds in our neighbourhood. They are fascinating to watch. I saw a flock of the coloured parrots one morning all sitting in a tree on the edge of a school oval, it was a hot day and the sprinklers were on. The parrots were all bathing in the sprinkler as it hit the tree. I also collect feathers I find as I believe birds are wonderful spirit messengers. The birds lift my spirits when I am sick of being sick.

It’s wonderful to hear and I know this will be uplifting and inspiring for others too!

I appreciate all the feedback and pictures and permission to share it all here.

If you’d like to share your picture feel free to post on Facebook too (and let us know where it’s taken and the name of the bird).

Here are some practical tips:

  • Add bird baths and bird-feeders to your garden
  • Do a Master Gardener Program and add more native plants and flowers to increase birds, bees and butterflies
  • Keep in mind concerns about ticks and bird-feed attracting rodents
  • Enjoy birds in nearby parks (just be aware birds need quality food too – feeding bread to ducks and other wild birds is not a good idea)  
  • Enjoy birds on a hike or at the beach/river
  • Get a bird book and do some bird spotting too (we gave one to Brad’s dad for Christmas and we all use it when we go for hikes and love it!)

Are you a bird-watcher? At home? On hikes? At the beach? Somewhere else? Please let us know how it makes you feel.

Calm, a cool new meditation tool to help you with anxiety and stress

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You heard me mention this new cool online tool called Calm in my Anxiety Summit interview with Dr. Eva Selhub

If you’re working and can’t get out in nature, try this very cool online meditation tool. It’s not nature but may help until you can get into nature.  You can pick what nature scene you like, the background sound and then pick the meditation duration.  I love it!

Of course I love mountains….

online-meditation

 

Maybe this is the one for you? Just seeing this is calming….

online-meditation2

In this image you actually get to watch and hear the waves …

online-meditation3

The Harvard Medical School newsletter shared this:

Although the practice of meditation is thousands of years old, research on its health benefits is relatively new, but promising. A research review published in JAMA Internal Medicine in January 2014 found meditation helpful for relieving anxiety, pain, and depression. For depression, meditation was about as effective as an antidepressant.

Enjoy! Go to Calm now and use it when your day gets hectic! Use it even when your day isn’t hectic! And do let us know what your favorite image and sound is! Right now mine is the breaking waves.

If you’re looking for other ways to ease your anxiety do check out the amazing speakers offering nutritional solutions on the Anxiety Summit  www.theAnxietySummit.com