Seven Reasons a Brain Injury can Destroy Your Gut!

Seven Reasons a Brain Injury Can Destroy Your Gut

According to the CDC, incidence of hospital visits for traumatic brain injury have increased over the past decade.  It is one of the leading causes of disability world-wide.  You may know that the gut and brain are intricately connected but did you know that many people who experience brain trauma often experience resulting gut issues?   The gut problems come from alternations in the gut-brain axis or the communication network between our intestines and our cerebral matter.   When this delicate network is disrupted, it may result in dramatic gastrointestinal dysfunction, chronic pain or even disability.

According to Dr. Kharrazian, there are seven key ways in which traumatic brain injury can alter GI function, each of which may contribute to your chronic gastrointestinal disorders.

1. Autonomic Dysregulation - this occurs when the autonomic nervous system no longer appropriately  controls things that should come automatically, like heart rate, breathing, and gut motility.   If the system becomes overactive to a sympathetic stimulus the result may trigger a chronic pain loop that is hard to control, leading to abdominal pain.
2. Disorders of visceral sensing and processing - Visceral sensing is the gut's way of telling the brain what is going on.   Sensations in the gut such as temperature, pH, contractility communicate with the brain to notify the body what is happening in the digestive system.  Disruption of these sensing circuits is one of the main factors implicated in irritable bowel disorders (IBS).  Brain injury often contributes to a broken communication network between gut and brain.
3. Increase in intestinal permeability (leaky gut) -  After brain  injury the tight junctions that connect the cells that line your gut often become dysfunctional and allow large molecules to enter from the digestive tract into the blood stream.  Normally these tight junctions are protecting you from the large molecules, such as undigested food particles, bacterial parts or other luminal contacts that could cross over into the blood stream.  We know that the increase in intestinal permeability is a key factor in the development of autoimmune diseases, from Hashimoto's thyroiditis to multiple sclerosis.
4. Compromise of intestinal mucosa - Very commonly after brain injury, there is a compromise in the health of the mucosal lining.  We see this in patients in the Intensive Care Unit (ICU) as well... anytime the body is under massive stress, there is a tendency for the mucosa that lines the gut to atrophy and die.  The changes we see are often immediate and occur within minutes after brain injury, severe trauma or infection.
5. Breakdown of the blood-brain barrier (BBB) - The BBB, as it is affectionately known, protects your delicate gray matter from outside chemicals and inflammatory agents that may cause problems if allowed to enter.  After a brain injury, this barrier is often compromised, allowing massive inflammatory triggers inside the brain where they do not belong.
6. Brain Immune Dysfunction  - The Central Nervous System (CNS) controls much of the immune system and the production of inflammatory signaling molecules, like cytokines.  If there is an injury to the signaling mechanism it may contribute to either over-activation or under-activation of the immune system  This can lead to either immune compromise or autoimmune disease, where the body attacks itself.
7. Impaired gut motility - Sadly we see this as a factor in many disorders such as intestinal dysbiosis and SIBO (small intestinal bacterial overgrowth).   The impairment in smooth muscle contractility of the gut mucosa leads to dysmotility. This dysmotility leads stagnation  and alteration in bowel function and even malabsorption.  Ultimately patients may have very severe symptoms related to this problem of abnormal peristalsis in the gut.

Can see how these many mechanisms of action on the gut after brain injury may contribute to chronic pain and dysfunction, not only in the gut but the immune system as well?  Here's some simple things you can do to ensure you will maintain a healthy gut for life!

So What Can I Do to Maintain a Healthy Gut?

1. Eat a variety of colorful organic and local produce
2. Avoid genetically modified foods and glyphosate which contribute to a leaky gut
3. Take a daily multi-strain probiotic to support your microbiome and immune system
4. Eat prebiotic-rich fruits and vegetables to feed your healthy gut bugs
5. Protect your noggin!  Wear a helmet if you are skiing, biking or doing any activity that involves risk of head trauma
6. Try Restore, my favorite new product to restore gut health and heal tight junctions.  Call Amy at #303-993-7910 if you would like more info....

Although we cannot predict or even prevent a head injury, it's important to realize that if it does happen to you, your gut function may be affected.   Start NOW to take steps to develop a healthy gut microbiome in the meantime!

Have you been feeling the pressure to make New Year's Resolutions that you know you won't keep? It's the beginning of another year... a blank canvas on which to write out all your dreams and goals. You may be reminiscing about all the wonderful things last year held for you or perhaps recalling some great loss or regret as well.

This year instead of loading on more pressure and setting yourself up for failure with insurmountable goals that you know you won't achieve, I'm sharing a simple list of eight habits that form the foundation of success for me. If you commit to doing them daily for just thirty days, they may become habits for you, too. Believe it or not, it's really the small daily habits that have the ability to transform your life into what you've always dreamed it could be!

Eight Habits that Changed My Life

1. Show Kindness: Be kind to everyone you come in contact with, from your boss to your barista. Simply appreciate others for who they are, not what you would like them to be or what they can do for you. Find surprising ways to bless others with a unexpected tip or word of encouragement. Put aside your personal agenda and look at interruptions in your day as opportunities to serve others. Bob Goff reminds us how in one of my favorite books, Love Does.
2. First things First: Do your most important tasks first thing in the morning. Start with an intention and prayer and then move on to the tasks that matter most. Don't get caught in the urgent by default like most people do. Be deliberate instead of just responding to the crises that come your way. The classic book by Steven Covey is a great place to start if you want to learn more.
3. Say No: Stop saying "yes" to every request that comes your way. Practice saying "let me think about it" before an automatic yes comes from your lips. I like to process important decisions for at least twenty-four hours and sleep on it before committing. Agree to only what is in line with your main mission. What is your mission? Define what you enjoy the most and do the best and then stick to it. Need help defining it? Read Essentialism... it may change your life!
4. Recharge: Go to bed every night with enough time to get eight hours of sleep and wake up refreshed, preferably early. I am usually in bed by 9pm and will even say no to events that require me to be up past my bedtime as I know it will affect my productivity the following day. It's a standing joke that I may decline an invitation because "it's past my bedtime" but I always wake up refreshed without an alarm at 5am and my most productive, undisturbed hours are before the rest of the world awakes.
5. Move: Make time for activity every day. Try something new....free weights in the morning, yoga at lunch or a leisurely stroll in the evening. Better yet, grab a friend or your spouse and enjoy great company and conversation while you work-out. My husband and I often jog in the mornings. On the way home, we walk and talk, discussing our plans and praying for our day.
6. Enjoy! Find joy in simple things that don't cost you anything at all... a gorgeous sunrise, the sensation of cool grass on your bare feet, a snowflake on your tongue, playing fetch with your puppy, the gentle touch of a loved one, or the smile of a stranger. Many of the things that make our life most satisfying are free!
7. Eliminate! Get rid of what no longer serves you... make a habit of cleaning out closets and other spaces in your home. Without intervention, junk accumulates and wastes our precious brain power and energy. Don't be afraid to give things away, especially things of value. There is no greater joy than sharing what God has blessed you with. This practice will ultimately free you from reliance on material things in your life, too. Need motivation? Check out the Life-Changing Magic of Tidying Up.
8. Practice Gratitude: Perhaps the most powerful habit is gratitude... Be grateful every day and make it a habit, like brushing your teeth. Before you fall asleep, list at least three things you are grateful for every single day. Did you know that the two qualities most predictive of life-long happiness are gratitude and life-long learning? (If the title of this article was "Nine Habits", the next one would be commit to life-long learning so you get a freebie :-) )

None of these things are difficult but they require a change in mindset. Philippians 4:8 sums it up nicely, "Finally, brothers and sisters, whatever is true, whatever is worthy of respect, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if something is excellent or praiseworthy, think about these things." 

 

Wishing you the BEST year ever!

Twelve Tips for a Healthy Brain... (How YOU can Prevent Dementia!)

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Twelve Tips for a Healthy Brain

Declining memory and dementia are not a normal part of aging.  There are many things you can do now to prevent or reverse inflammation of the brain!

1. Add coconut oil to your diet.  There is growing evidence that regular consumption of coconut oil may offer profound benefits in the fight against Alzheimer's disease. One of the primary fuels your brain uses is glucose. When your brain becomes insulin resistant, atrophy due to starvation can occur. But if you choose to limit sugar and eat healthy fats instead, ketones can feed your brain even BETTER than sugar and prevent wasting of brain tissue. Ketones are what your body produces when it converts fat to energy.  One of the best sources of ketone bodies are the medium-chain triglycerides (MCT) found in coconut oil.
2. Limit sugar in your diet, especially fructose. Low-fat is the WRONG way to go because limiting fat in foods has caused the food industry to add sugar instead to preserve flavor.  We are now finding that eating a diet high in sugar & fructose could be the most damaging thing you do to your heart & brain.
3. Optimize your Vitamin D.  Vitamin D may also exert some of its beneficial effects on Alzheimer's through its anti-inflammatory and immune-boosting properties. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer's. Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health.
4. Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance.  Exercise increases insulin sensitivity more than drugs!  SO make sure you commit to a regular routine of exercise at least 30min 5X weekly.
5. Take your high quality fish oil supplement.  High intake of the omega-3 fats EPA and DHA helps by decreasing inflammation and preventing cell damage caused by Alzheimer's disease, thereby slowing down its progression and lowering your risk of developing the disorder.  I recommend Thorne Super EPA or Nordic Naturals ProOmega.
6. Vitamin B12 - Useful to prevent brain shrinkage and may even treat Alzheimer's and memory loss.  As we age, we are less and less able to absorb adequate vitamin B12 from the diet.  I suggest adding a sublingual or liquid B12 at least 1000mcg daily to your regimen.
7. Get your folate, too!  B12 an folate work together to keep your brain and nervous system healthy.  My favorite way to do this is add raw kale or spinach to a morning smoothie!
8. Avoid mercury and aluminum.  Dental amalgam fillings, which are 50% mercury by weight, are one of the major sources of heavy metal toxicity. However you should be healthy prior to having them removed. Avoid aluminum, such as in antiperspirants, non-stick cookware, or in vaccines as preservative.
9. Gingko biloba: Several studies have found that ginkgo biloba has positive effects for dementia, including improving cognitive performance and social functioning for those suffering from dementia.
10. Eat your blues! Wild blueberries contain anthocyanin and other antioxidants known to guard against Alzheimer's and other neurological diseases.
11. Challenge your mind daily. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.
12. Avoid anticholinergic or statin drugs Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.  Use of statins have been shown to correlate with increase risk of developing dementia.