porridge

Soak Your Seeds and Grains for Better Digestion & Nutrition

Article: Why You Should Be Eating More Overnight Oats, According to Science.

Linked is great little article (and recipe) by Tori Robinson, on www.mindbodygreen.com, that reminds me of the recipes I have used post fasting to better digest and get more nutritive value out of oats.

The article focuses on the nutritive benefits of oats, and how soaking them overnight allows you to get far more of the benefits, however I have found that the same applies soaking grains/sees such as buckwheat kernels or brown rice overnight also.

As discussed, soaking is not new. I learned it from a Russian practitioner using traditional methods carried down over many years.

The recipe I was taught involves using 1 part (1/2-1 cup) of oats/buckwheat kernels/brown rice and  parts of water, bringing it to the boil, then turning the heat off, putting the lid on, and wrap with newspaper and a towel and leave overnight. In the morning add fresh fruit, yoghurt, cinnamon, fresh nuts and seeds (these can also be soaked overnight) etc.

These recipes are fantastic following a fast or for an easy and quick breakfast any time.

Yum!!

 

https://www.mindbodygreen.com/0-27026/why-you-should-be-eating-more-overnight-oats-according-to-science.html

Molokai 2012 Tim Altman4

Article: Keep Your Mouth Shut To Improve Your Performance

Nose Breathing Improves Athletic Performance

A great article by Annette Verpillot of Posturepro (shared by the ‘Strength Sensei’ website, www,srengthsensei.com), on the importance of nose breathing for athletic performance.

Here is a quote from the article that summarises much of the content.

“It has been known for many years that people with proper occlusion of your mouth have greater endurance and better performance than those with malocclusion. The alignment of the muscles of the jaw and teeth can have a direct impact on a player’s performance and strength, as the upper and lower jaw are what allows you to connect your anterior and posterior muscular chains. Without the jaw it would be impossible to exert strength.”

“The vast majority of health care professionals are unaware of the negative impact of mouth breathing on global health and sports performance. The development of the jaw and all the functions attached to it, nasal breathing, chewing, suction, swallowing and phonation, will either put the body in a state of physiologic health or state of dysfunction.”

In addition, the article also discussed that (and I’ve added to the points they make) when you nose breathe, you:

  • increase energy production in the cells by increased supply of oxygen to the cells – based on the principles of the Bohr Effect.
  • allow the body to function more in a parasympathetic, or relaxed, state – which also improves immune function, digestion, blood flow to the brain and increases serotonin and melatonin levels.
  • increase nitric oxide production which enhances memory and learning, regulates blood pressure, reduces inflammation, improves sleep quality, increases endurance and strength, and improves immune function. 
  • increase the flow of air through your nasal system and sinuses, preventing mucous from getting blocked or clogged.
  • allow the nose and sinuses to do their job so you deliver filtered, disinfected, air conditioned, moist air to the lungs for optimal gas exchange – which is how they like it. 
  • reduce the volume and rate of breathing which, based on the priniciples of the Bohr Effect, optimises delivery of oxygen to the cells for energy production, and also allows for the tubes in the body to be more vasodilated resulting in improved function of the systems these tubes service – the respiratory, circulatory, lymphatic, digestive, urinary systems etc.

This article was shared by a close friend and colleague of mine, Ramon Andersson, head kayaking coach at the Western Australian Institute of Sport, who has done a lot of training of optimal breathing both personally and with his athletes. Our subsequent discussion agreed that once you get above anaerobic threshold in intensity of exercise, it is often necessary to use the mouth to facilitate breathing, as the intensity is at a level where it is extremely uncomfortable to nose breathe on it’s own.

The consensus is, from our own trials and with those we have trained, that at this level of intensity, as long as the inhalation is driven by the diaphragm first, before using the chest and shoulders to increase the volume of air inhaled, then the efficiency of breathing is still optimised. That is because using the diaphragm will allow you to use the full lung volume for gas exchange, as well as having greater control of both inhalation and exhalation which then allows you achieve slower breathing rates at certain intensities of exercise. The importance of this is that of all functions controlled by the autonomic nervous system (meaning that they are automatic), breathing, via the diaphragm, is the one function we can consciously control with ease (with training of course). As such, our breathing can influence other bodily functions controlled by our autonomic nervous system – including heart rate, digestion, the immune system, neurotransmitter levels etc.

Getting to the point; being able to breathe at lower breathing rates for a certain level of exercise intensity, will also allow you to have a slower heart rate, greater oxygen delivery to cells for energy production, reduced lactic acid levels, and for you to be more relaxed whilst exercising at this level. In other words, you will be far more efficient, or get more from your body.

If you would like to learn how to breathe more efficiently whilst exercising, and therefore increase your performance potential, contact me at tim@timaltman.com.au or call 0425 739 918.

 

 

 

Mickel Therapy

Article: The Unmistakable Link Between Unhealed Trauma and Physical Illness

The Root Cause of Chronic Illness Lies in The Brain and May Relate to Unresolved or Internalised Stress or Trauma.

A great article by Lisa Ranking, MD, a guest writer for Wake Up World (linked below).

This link between unresolved stress or trauma and chronic illnesses has definitely been my experience is many, many cases of chronic illness that I’ve treated; including:

  • Chronic Fatigue Syndrome (CFS); M.E.; post-viral fatigue; adrenal fatigue.
  • Fibromyalgia
  • Anxiety & Depression
  • IBS and chronic gastro-intestinal issues
  • Auto-immune conditions.

And, as suggested by the author, it doesn’t have to be severe trauma that can ultimately create the chronic illness. A quote from the article summarises this:

“Most of us experience trauma at some level, not just war veterans who witness and experience horrific terror, but simply by growing up as vulnerable children in a world where many parents are themselves traumatized and can’t always hold that vulnerability safe for a child. You might mistakenly think that you must experience incest, child abuse, parental abandonment, or living in a war zone in order to be traumatized, but trauma can be much more subtle. Psychologist Dawson Church, PhD defines a traumatizing event as something that is:

  • Perceived as a threat to the person’s physical survival,
  • Overwhelms their coping capacity, producing a sense of powerlessness,
  • Produces a feeling of isolation and aloneness,
  • Violates their expectations”

This very much resonates with the Mickel Therapy approach to treating and curing chronic illness, which suggests that the behavioural patterns set up from childhood (or adult trauma) that then become automatic, habitual, or sub-conscious, when we become adolescents and adults, then cause us to stay in permanent ‘fight or flight’ functioning to some degree (the amount depending on the individual), or hyper-vigilance as some refer to it, as a protective mechanism that served us as kids. But not necessarily as an adult.

The result of such ‘self-limiting’ behavioural patterns is that the hypothalamus gland in the brain responsible for homeostasis (or balance/smooth running) in the body runs in permanent ‘overdrive’ and our bodies function like they are ‘running a permanent internal, biochemical marathon’. Hence we end up exhausted, in pain, sick, miserable and we cannot sleep. (The hypothalamus is responsible for regulating the function of all automatic bodily functions, our endocrine glands, the immune system, sleep cycles, neurotransmitters among other functions).

In addition, we often then pick up a viral or bacterial illness that we never recover from and we develop the chronic syndrome or disease. So often it is stated that these illnesses are the cause of the chronic disease, but we would argue that they are the result of  a body that has a compromised immune system because the body is running in over-drive (or permanent fight or flight) caused by unresolved, or internalised emotions and stress at a higher level. In other words, the ‘root cause’ exists at a higher level.

With the Mickel Therapy approach we identify and target these behavioural patterns that send the hypothalamus into overdrive. Reversing them using a specific action based approach takes the hypothalamus out of overdrive and restores balance in the body, resulting in the removal of symptoms. 

And this process works surprisingly well to most who first venture upon it – including a skeptical me. It is very common to see complete removal of symptoms, even in cases so chronic that the person has suffered from the ailment for years to decades and have tried many, many other options. This is no longer a surprise to me as this approach addresses what many, including myself and the author of this article linked, believe to be the ‘root’ cause of chronic illness. 

If you, or someone you know of suffer from a chronic illness such as CFS, M.E., fibromyalgia, adrenal or post-viral fatigue, IBS, anxiety or depression etc. and would like to investigate a cure that has yielded many, many complete recoveries, then  contact me at tim@timaltman.com.au or call 0425 739 918.

https://wakeup-world.com/2017/07/25/the-unmistakable-link-between-unhealed-trauma-and-physical-illness/

Sacha Test Results

Case Study – Weight Loss with Intermittent Fasting

Case Study Using Bio-Impedance Testing and Intermittent Fasting to Find an Ideal and Individual Nutrition/Weight Loss Program for Clients

The featured image for this post shows the Bio-Impedance test results of a client I have worked with recently on weight loss.

Whilst I have worked with weight loss for over 15 years since I began clinical work, and have seen some wonderful results, the challenge for clients has always been not necessarily in losing weight (I have some great programs that achieve that extremely well), it is in keeping it off or continuing to lose weight (if necessary) once they assimilate back into their normal lives.

Simply put, (as I’ve said many times) we have created a mismatch between the bodies we inherited from our hunter-gatherer ancestors, and the culture we have created. So we do not eat the way ‘we are built to’ which makes us fat and sick, deprives us of energy, we sleep poorly and die from chronic, lifestyle preventable, illnesses.

I have been looking for a solution for this for many years – the ‘so-called’ ideal eating plan. And intermittent fasting plays a significant role in this. Whilst no culture in evolutionary history has ever been exposed to the high levels of sugar and carbohydrates we now consume, every culture in evolutionary history was forced to adapt to famine, and therefore, fasting.

Ironically, when I was introduced to fasting over 20 years ago by the fantastic Russian doctor (who I now work with and learn from in my Sth Melbourne clinic) as a part of my recovery from chronic fatigue syndrome, CFS, I was told by many in the medical and wider community that fasting was dangerous and irresponsible. Yet when I recovered completely not long afterwards, they were either lost for words or denied that I was even sick in the first place. Grrrr…

Back to intermittent fasting. I believe it provides the perfect counterfoil for the hiccups we encounter when trying to eat well and lean in the modern world – the odd freedom meal/junk food meal, night out with a few drinks, business lunch, craving for sweet/savoury etc. The challenge lies in finding the program that works for each individual, as a program might have you lose weight, but you end up losing more muscle and water (or as much as) than fat, which is counterproductive in the long term.

Enter bio-impedance testing – a simple and quick, yet based on extensive research done, an accurate and objective measurement of body composition (muscle, fat and water levels), cellular health, biological age, and inflammation/toxicity status.

By comparing the results from bio-impedance testing to previous tests we are able to determine over time, the ideal nutrition program for each individual that provides a counterfoil to the challenges of the modern world, yet it suits the individuals lifestyle so it is more likely to continue long term.

The body composition results of the client in the featured image show that he made positive, yet very slow progress for the first month whilst we were determining a program that suited, whereas his progress in the second month has been fantastic. He lost roughly 2.3kg of fat whilst only losing 0.7kg of muscle (ATM). And in that time he did very little exercise due to work commitments, so increasing his resistance training again will increase his muscle mass. So his fat:muscle ratio dropped significantly, and that is the key body composition indicator we are looking at as research has found it is the number one body marker that contributes to ageing. For example, the average westerner will halve in muscle mass and double in fat mass between the ages of 20-60. Not good!!

I won’t go into too many other factors from the test today for the sake of time, however in the period of testing his biological age went from 37 down to 32 and, more importantly, in the last month it dropped from 36 to 32. So his nutrition is helping him feel younger inside, and he has more energy, sleeps better, improved mental clarity and feels better about himself and food in general.

In addition, via the Mickel Therapy and breathing work I do, I have learned a great deal about techniques we can use, including balancing our lifestyle more effectively, to reduce the negative impact stress has on ideal nutrition and weight loss. As such, I work with these techniques and a client’s lifestyle to support the program. These play a huge role in contributing to the results similar to above I have started to see more regularly in clients over a more sustained time frame.

If you would like to lose weight or explore intermittent fasting and bio-impedance testing further for weight loss or optimal living and performance, contact me at tim@timaltman.com.au or call 0425 739 918. Or go to the booking calendar on this site. I am in Torquay on Monday and Fridays, South Melbourne on Tuesdays and Thursdays, and I offer consultations online via Skype or over he

 

 

 

 

Gluten Free

Video: The Dangers of a Gluten Free Diet by Dr John Douillard

Dr John Douillard Attempts to Debunk Some Myths About Wheat and Gluten

Further to a blog I shared recently (see below) questioning whether gluten and/or wheat is as evil as it is now suggested, I thought I’d share this video by Dr John Douillard as some further food for thought – http://timaltman.com.au/opinion-article-myth-big-bad-gluten/

I like this guy’s work. He’s also done some great work on breathing.

Dr Douillard offers a different perspective on the gluten/wheat subject and attempts to debunk some of the current myths about wheat and gluten – that wheat has only been available for 10,000 years; that there is more gluten in modern wheat; that wheat is indigestible; phytic acids in grain are toxins etc. etc.

He suggests that sugars and processed foods are a poison to the brain and body, not wheat or gluten as such, and that eliminating wheat maybe be going too far. We need to look at the bigger picture around this topic rather than focusing on the negatives about wheat and gluten.

For example, a lot of the foreign chemicals in modern wheat (pesticides, toxins in the environment etc) kill the microbes in our digestive system that are involved in breaking down wheat.

Also, whilst wheat is harder to digest that many vegetables and fruit etc., this may be beneficial, even necessary to our immune systems; and it this many of the other additives in processed foods (of which wheat is a major constituent) that make them so hard to digest. These include indigestible olis and fats that make the bread etc. stick together and not go off so quickly. These additives are indigestible and accumulate in our liver and arteries, so it is so often these that are the poisons or the toxins rather than wheat per se. The solution being not to eat processed wheat and grains, but to source high quality, whole grain, non-processed, even sour dough products that are as natural and low in chemicals as possible.

My 20 cents on this is that Dr Douillard’s point is definitely worth considering, and we have perhaps become far too hard line on wheat and gluten (unless you have Coeliac’s disease), however I still stick to my long held belief that the more wheat one eats, especially wheat in processed foods, the less vegetables and fruit one eats. And these are jam packed full of vitamins, minerals, antioxidants, fibre etc. So, whilst I’m happy to include some good quality wheat and grain in my diet, I still focus on trying to eat as many vegetables and fruit (fruit in season for the climate I live) as I can – aiming for at least 9 whole handfuls per day of vegetables and fruit. That is where you will get bang for your buck in terms of nutrient value….

If you’d like to improve how you can optimise your nutrition, book an appointment via the calendar on this website or email me at tim@timaltman.com.au or call 0425 739 918.

 

 

 

 

 

Breathing Man Diaphragm

Video: How To Breathe Using Your Diaphragm

Diaphragm Breathing Explained

I often get asked by clients, “how do I breathe using my diaphragm?”

Or, “I can’t feel my diaphragm move during breathing.”

Watch this video to see how I answer this common question…..

If you would like to learn more, contact me via tim@timaltman.com.au or 0425 739 918.

And if you like the video, feel free to subscribe to my Youtube Channel (Tim Altman).

Breathing Man meditating - breathing optimally...

How You Deal With Stress is the Number One Contributor to Your Mortality

Our Cortisol Slope, via Our Relationship to Stress, is The Greatest Predictor of Total Mortality

A fascinating video (linked at the bottom) from Food Matters TV during their recent Sleep and Stress Online Event chatting with Dr Alan Chritianson discussing the relationship with stress and mortality and highlighted some findings from the Whitehall II study in the UK, which revealed that for cardiovascular mortality, cigarette smoking was the number one predictor of mortality, with cortisol slope (via our relationship to stress) following closely behind. They also compares these with the usual health metrics such as exercise levels, blood pressure, cholesterol levels etc. etc.

Yet, for overall mortality, cortisol slope was the highest predictor of mortality.

The implications for this on how to prioritise your health incentives are huge – Dr Christianson, said these results hit him like a tonne of bricks. You could be a non smoker, non-alcohol drinking, clean food eating, exercise loving health nut, yet if your relationship with stress, or how you deal with stress is dysfunctional, it could make you ill or kill you quicker than a smoking, drinking, junk food eating couch potato who doesn’t get overly stressed too much. That sucks!!

These results basically suggest that, whilst it is important to focus on our nutrition, exercise, alcohol consumption, eliminating cigarette smoking etc. for our health, we should make how we deal with stress our number one priority.

Fortunately, two of the modalities I use with clients focus one exactly that.

  1. Diaphragmatic breathing – of all of the automatic functions that our body performs, breathing is the only one that we can consciously control, with ease. And the same nervous system that regulates our automatic functions (including breathing), the autonomic nervous system (ANS), is also the same nervous system that regulates stress. Moreover, most of us breathe in emergency mode, far too quickly, with an exhale to inhale ratio that is out of whack, so we end up in permanent emergency mode, or ‘fight or flight’ functioning. By learning how to diaphragm breathe in certain rhythms, we can get out of emergency, or ‘fight or flight’ mode, and restore a nervous system that is more restful and relaxed, than it is on the go.
  2. Mickel Therapy – this technique, which is far from therapy as you might think of it, is an ‘action based’ technique that focuses on restoring harmony and optimal function to the ‘hypothalamus’ gland in our brain stem, which is the gland responsible for regulating the function or our autonomic nervous system, and therefore our stress response, all automatic and endocrine gland functions of our body, our immune system, our sleep cycles, neurotransmitter levels and many other bodily functions. It is like the ‘general’ of our bodily functions and it’s job is to maintain homeostasis, or efficient, healthy functioning of our body. It is also like a link between our brain and our body. A healthy relationship with stress requires, at the highest levels of our functioning (in our brain) a healthy relationship between our instinctive, emotional brain (which registers threats to our system and, therefore, stress) and our thinking, or rational brain (which, ideally, interprets the signals of stress sent by the emotional brain, negative emotions, and creates actions to deal with them). This allows us to functionally deal with stress as it arises. However, we ‘modern’ humans have created a huge mismatch between the bodies we have inherited (from our hunter gatherer ancestors) and the culture we have created, and this mismatch leads this healthy relationship in our brain between our instinctive emotions and our thinking, to break down. The result being that rather than dealing with stress functionally, most of us, most of the time, suppress it; and the hypothalamus is the gland in the body that first deals with this suppressed stress, causing it to go into overdrive. The follow on effect of this is that homeostasis within our body is upset and our automatic functions start to go into emergency mode, resulting often in symptoms of acute and/or chronic illness.

Hopefully these explanations may shed some light on why our relationship to stress is the number one predictor of overall mortality.

If you would like to explore using these modalities to improve your relationship with stress, overcome any chronic illness that you believe stress may play a role in (CFS, Fibromylagia, IBS, Anxiety/Depression, Auto-Immune etc), or you would like to explore increasing your quality of life, or the duration between now and your inevitable mortality :-), then contact me via tim@timaltman.com.au or call 0425 739 918.

https://www.facebook.com/foodmatters/videos/10154761999126570/

 

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Scientists Suggest A Possible Blood Test Diagnosis for CFS

Article: ‘Yuppie flu’ an inflammatory disease which blood test could easily diagnose, say scientists.’

The article above (and linked below) by science editor of the Telegraph newspaper in the UK, Sarah Knapton suggests that:

“Chronic fatigue syndrome is an inflammatory disease which could soon be diagnosed through a simple blood test, scientists have said.

Researchers at the Stanford University School of Medicine discovered that people suffering the symptoms of CFS show spikes in 17 proteins produced by the immune system. The bigger the rises, the more severe the condition.”

Given that diagnosis of CFS, Fibomyalgia, ME, Post Viral Syndrome, Adrenal Fatigue (or whatever name you choose to label it) has always been so difficult to diagnose (in fact, it is a diagnosed by exclusion, meaning that everything else yielding similar symptoms that can be diagnosed via a number of tests is ruled out), this is great news.

The failure, or difficulty in diagnosis of CFS, and therefore the failure to recognise this condition as an actual, or legitimate illness by much of the medical community, and the general public, has led to untold suffering and frustration over extended periods of time for those unfortunate enough to live with this illness.

Knapton says: “But for decades the illness was largely dismissed by skeptics as ‘yuppie flu’ because no cause could be found.”

So often clients present to doctors and health practitioners feeling extremely helpless, frustrated and depressed, and to have the medical professional offer them anti-depressants as the only, or main solution, is extremely offensive, and frequently exacerbates their feeling of helplessness, frustration and depression.

So, the news that this condition may be diagnosed via a blood test in the future is very positive.

However, I remain very wary about being overly optimistic as, whilst a faster and simple diagnosis may lead to more universal acceptance of this illness, which is extremely positive, it is highly unlikely to remove the sense of helplessness and depression sufferers feel as the diagnosis as an inflammatory illness will not make conventional medicine and science any more capable of providing a cure or treatment solution.

The mainstream medical approach, by and large, merely palliates inflammatory ailments (also including heart disease, cancer, diabetes, obesity etc.) rather than eliminating or curing them. And, the anti-inflammatory drugs used invariably result in a myriad of side effects that can be as uncomfortable as the original, condition itself.

To create an effective treatment, or a cure, we need to take a step back from biochemistry and pharmacology, and look at what causes these conditions in the first place. And the answer lies more in genetics and anthropology.

Evolution takes a long, long time. In fact, research suggests it takes 40-100,000 years for a change in our environment to be fully assimilated by our bodies. What this means is that the body we have inherited is that of our hunter gatherer ancestors some 40,000 years ago, or more. In short, our body still thinks we are wandering the bush.

We were built to eat food directly from the source, exercise a lot in order to survive, live in social, supportive tribal settings where our only biological needs were to stay safe, comfortable, fed and happy. We did not live in isolated family homes, watching screens for entertainment, sit a lot, eat highly processed foods with as many chemicals as nutrients, have expectations to succeed, earn large incomes, have mortgages, or spend most of our day working. In fact, research has suggested the average hunter gatherer culture worked only 15-25 hours per week (hunting and gathering). The rest spent in leisure, or family/tribe time.

We have developed our culture so quickly, that we have created a mismatch between the body we have inherited and the culture we have created. Address and rectify the mismatch, and the biochemistry and physiology of the body will be optimised, and the body will return to ideal health. It’s that simple, yet it requires a thorough approach.

My favourite quote, that beautifully summarises this dilemma is as follows:

“We didn’t evolve to be healthy, but instead we were selected to have as many offspring as possible under diverse, challenging conditions. As a consequence, we never evolved to make rational choices about what to eat or how to exercise in conditions of abundance or comfort. What’s more, interactions between the bodies we inherited, the environment we create, and the decisions we sometimes make have set in motion an insidious feedback loop. We get sick from chronic diseases by doing what we evolved to do but under conditions for which our bodies are poorly adapted, and we then pass on those same conditions to our children, who also then get sick. If we wish to halt this vicious circle then we need to figure out how to respectfully and sensibly nudge, push and sometimes oblige ourselves to eat foods that promote health and to be more physically active. That too, is what we evolved to do.” Daniel Lieberman, ‘The Story of the Human Body. Evolution, Health & Disease.’

My complete recovery from CFS over 20 years was achieved by this approach. That is, addressing the factors of living that influence our health and performance, and comparing how we we’re built to perform these, with how we actually do it nowadays. This process oriented approach was extremely thorough, and yielded a permanent outcome, that far better than I believed could have been possible (prior to treatment). In fact, I became far healthier than I ever was prior; and continue to be so. Exploration of the upper limits of health and performance have been a focus for myself and many clients ever since.

Subsequently, my approach to clinic work, specialising in CFS has also focused on this methodology. In treating a client, I aim to correct any imbalance in the following aspects of living, that then restore the person back to full health. I have found this approach far more effective than a reactive approach aimed out eliminating individual symptoms, or an approach using product to attend to theoretical deficiencies. The modalities I use include:

  1. How we process stress via the hypothalamus addressing the relationship between our rational, thinking brain and our instinctive, emotional brain via Mickel Therapy. This technique has been incredibly potent in yielding complete resolutions as it addresses the highest or root cause of chronic illness.

    mickel therapy

  2. How we eat and drink based on our understanding of how our hunter gatherer ancestors ate and drank.

  3. How we breathe – via Breathing Dynamics. Most people do not realise that we invariably over breathe (too often and too much volume) compared to how we should (or what we are built for). And this affects not only our energy production, but a number of other functions throughout the body.

  4. How we rest and rejuvenate – via relaxation, meditation, sauna therapy, detox/fasting etc.

  5. How we sleep.

  6. Also using herbs as medicines.

If you suffer from CFS, fibromyalgia, post viral syndrome, ME, adrenal fatigue, IBS, anxiety, depression or any other chronic ailment and would like to be free of it, feel free to book in the calendar on this website, or email tim@timaltman.com.au.

Or, if you have any further questions, please call +61 425 739 918.

http://www.telegraph.co.uk/science/2017/07/31/yuppie-flu-inflammatory-disease-blood-test-could-easily-diagnose/

 

 

Ketogenic Diet

Ketogenic Diets Offer Significant Benefits for Mental Health: A Research Review

Ketogenic Diets for Psychiatric Disorders: A New 2017 Review

Where the science stands, and what it means for you.

The linked article (below) is a summary by Dr Georgia Ede on a recent review article The Current Status of the Ketogenic Diet in Psychiatry by researchers at the University of Tasmania in Australia [Bostock et al 2017 Front Psychiatry 20(8)]  that updates the status on research of ketogenic diets and mental health.
Quoted here is Dr Ede’s definition of a ketogenic diet: “Definitions vary, but what all ketogenic diets have in common is that they are very low in carbohydrate (typically 20 grams per day or less) and relatively high in fat. The goal is to lower blood sugar and insulin levels; when these are nice and low, the body naturally turns to fat (instead of sugar) as its primary source of energy. Most ketogenic diets also limit protein (to no more than the body requires), because excess protein can raise blood sugar and insulin levels to some extent. Body fat and fat from the diet then break down into ketones, which travel through the bloodstream and can be burned by various cells throughout the body, including most brain cells. Ketone levels rise in the blood, urine and breath within days, and can be measured using various home test methods, but it can take weeks for the body to become efficient at burning fat for energy, and for full benefits to be realized.”

Dr Ede, adds: ”Ketogenic diets have been around for about 100 years, and have proved to be invaluable tools in the treatment of stubborn neurological conditions, most notably epilepsy. They have also shown promise in the management of other brain-based disorders such as Parkinson’s Disease, ALS, Traumatic Brain Injury, Multiple Sclerosis, and chronic headaches, as well as in metabolic disorders like obesity, cancer, and type 2 diabetes.

But where does the science currently stand on the ketogenic diet and psychiatric disorders like bipolar disorderschizophrenia, and Alzheimer’s Disease?”

The review of research suggests benefits to a number of psychological conditions, in addition to the extensive research on epilepsy, Parkinson’s Disease, ALS, MS, chronic headaches, obesity, cancer & Type 2 diabetes. Whilst, in many cases further research needs to be done to make these findings more definitive, these additional conditions include:

  1. Bipolar Disorder
  2. Schizophrenia
  3. Anxiety
  4. Depression
  5. Autism Spectrum Disorder (ASD)
  6. ADHD
  7. Alzheimer’s Disease.

I have used controlled ketogenic diets in clinic for over 15 years and have found them extremely effective for weight loss, raising energy levels, regulating and lowering blood sugar levels, improving sleep quality, and reducing inflammation and chronic pain.

If you are interested in investigating ketogenic diets further for your general health or health condition, or would like to book in to start a program, please email me at tim@timaltman.com.au or call 0425 739 918.