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World Suicide Prevention Day

First, do no harm – I share information because I have been ill, physically and mentally and managed to get better for the most part. Not one hundred percent better though, prevention is the best medicine, or second only to laughter. Mental illness is treated as if it is separate from physical health and largely the two are very connected. I have improved but it has been with many lifestyle and dietary changes – every day, or at least most days of the week. Getting a genetic screening done and finding out more specifically what was different about me also was necessary.

Metabolism is a fancy word for the body’s many chemical reactions that burn energy and use it to combine nutrients from the diet and oxygen from the air for the purpose of building and repairing cells. Most cells other than brain cells are regenerated on a regular basis. Old ones are dismantled and new ones replace them on a time cycle that varies with the type of body part. If our individual genetic coding has differences sometimes we need more or less of some nutrients and possibly additional types of chemicals that in normal health could be manufactured within normal metabolic pathways. Mental illness including depression and suicidal urges can have to do with emotional issues or history of trauma but there can also be nutrient deficiencies causing too much or too little of some types of brain neurotransmitters/messenger chemicals.

Twenty percent of adults in the U.S. have a mental illness and twenty-two percent of young adults. Magnesium deficiency can be a cause of anxiety and depression. (Magnesium: an Essential Supplement for Psychiatric Patients, PsychiatryAdvisor) Magnesium is commonly low in people with chronic pain or migraines, diabetes, and other chronic conditions too. (Dietary Magnesium Intake in a Nationals Sample of U.S. Adults, The Journal of Nutrition) Topical creams or a soak in Epsom salt may be better absorbed for people with a digestive malabsorption problem — if there is magnesium in the diet but the digestive system isn’t absorbing it then there still may be symptoms such as muscle cramps, pain, or anxiety and depression. (See previous post on magnesium)

Crisis line: Suicide Prevention Lifeline at (800) 273-8255 for confidential support 24/7, for Veterans or their families, press 1 to then reach the Veterans Crisis Line.

Other resources for LGBTQ support: see link.

Crisis lines for a variety of nations other than the U.S.: see link.

Support can be meant well but hurtful to the person in mental anguish – some commonly used statements that may make a person with suicidal thoughts or actions feel worse: themighty.com.

What to say – some helpful brief tips: see link.

Symptoms or other lifestyle changes in a person that may indicate risk for suicidal thoughts or actions: see link. 

I have no affiliation with Epsom salt companies – it just really works well.

/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

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Might Alzheimer’s involve an infection-leading to inflammation?

With the disappointing results regarding medications to reduce the levels of protein build-up involved with Alzheimer’s dementia there has been a renewed interest in the question of whether an underlying infection is causing the excess inflammation. The protein build-up may be an immune reaction that normally may help fight infection but in Alzheimer’s dementia builds up to damaging levels. Read more: https://www.npr.org/sections/health-shots/2018/09/09/645629133/infectious-theory-of-alzheimers-disease-draws-fresh-interest?

Strategies to reduce oxidative stress and inflammation (previous post with a summary of possible strategies that may help) are still likely to be helpful but if infection is involved an antiviral or antibiotic may also be helpful, especially if used ten or twenty years prior to when more obvious symptoms occur – so research scientists also look for low cost, low risk screening methods to help identify people with early stages such as the excess protein build-up.

million + search results for more reading on what is known about amyloid beta protein and it’s role against infection: intracellular infectious pathogen amyloid beta protein

/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

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Myelin and Neuroscience, the short story

Well, 800+ pages of Neuroscience textbook later, (1), the short story on myelin regeneration is – while regrowth is somewhat possible to damaged areas outside of the brain, it doesn’t really happen much within the brain. Preventing breakdown and maintaining or adding to the synaptic connections that exist may be a more realistic goal. The chemical signals that occur from inflammatory white blood cells can lead to increased breakdown of cells and myelin, and may also cause increased production of unnecessary protein or cells, somewhat like building scar tissue to wall off a damaged area – but if inflammation is occurring throughout the brain than large areas of the brain are developing the scar tissue.

In addition to stopping the causes of inflammation and providing the body with adequate nutrients and antioxidants to cope with oxidative stress, the “use it or lose it” principle sometimes mentioned in exercise may apply to the brain and synaptic connections. Staying mentally and socially active as well as physically active is helpful for maintaining the synaptic connections and nerve connections that connect brain cells with each other and with the muscles and rest of the body parts. If synaptic connections aren’t used they may be more likely to be lost, dismantled for spare parts possibly if there is some nutrient deficiency.

The nerve connections between cells can be as long as an arm or a leg for some that connect the spinal cord with muscles in the hand or foot and the synaptic connection is right the very end. The route between is like a little tunnel where protein and signalling chemicals are transported from the cell body in the spine all the way to the synaptic junction near a nerve cell in the hand or foot. Energy producing mitochondria also travel along this route from the cell body out to the synapse. Aging seems to cause a breakdown in the internal transport system within the tunnel and then the synapse is less likely to be able to receive the mitochondria or other signaling proteins that are produced within the cell body. The body is a miracle but it needs help from adequate protein, essential fats, and adequate carbohydrate in addition to all the more specialized vitamins and minerals. 

I have more reading to do, review the introductory textbook and read more of the advanced topics in more specific research articles. The good news though remains – prevention of inflammation is possible with diet and lifestyle changes, (see the summary points in the last post), however the clean air, water, and avoidance of other environmental toxins might be more difficult depending on where you live.

Addition: Spinal cord injuries may have more potential for healing than brain injuries – brain cells that are involved with smelling are some of the few types of brain cells that continue to divide and replicate throughout life, possibly because they are more exposed to the outside world. Transplanting some of them into the area of a spinal injury has had some success for reversing paralyzing damage to the spine. (2)

Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1.  Neuroscience, 6th Edition, Editors D. Purves, G.J. Augustine, D. Fitzpatrick, W.C. Hall, A.S. LaMantia, R.D. Mooney, ML. Platt, L.E. White, (Sinauer Associates, Oxford University Press, 2018, New York) (Barnes&Noble)
  2. Anna Z, Katarzyna J-W, Joanna C, Barczewska M, Joanna W, Wojciech M. Therapeutic Potential of Olfactory Ensheathing Cells and Mesenchymal Stem Cells in Spinal Cord Injuries. Stem Cells International. 2017;2017:3978595. doi:10.1155/2017/3978595. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337375/
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Brain cells and aging

Within the majority of the brain the type of brain cells that send nerve signals generally do not get replaced, however they also generally don’t lose function. Dementia – loss of memory and other cognitive skills – is not a normal part of healthy aging. Age related forgetfulness has to do with loss of the connections between brain cells but the brain cells remain functional – so continuing to take part in learning and social activities may help prevent dementia and forgetfulness by helping to maintain current connections between brain cells and add new connections formed during learning or socializing. 

And yet Alzheimer’s dementia now “afflicts 5% to 10% of the U.S. population over the age of 65 and as much as 45% of the population over 85.” (page 694, Neuroscience, 6th. edition, 1)

Research for medications for Alzheimer’s treatment have focused on reducing the levels of certain types of protein that collect in the damaged areas of the brain of a patient with the condition, however even if successful at reducing the amount of the protein the medications have not been found very helpful for restoring the patient’s cognitive health. (previous post) People with normal brain function also can have excess of the protein and it is also found in the brains of people with autism disorder – confusing, yes. Adequate quality sleep may help the brain waste removal system keep the levels of excess protein from building up to damaging amounts. (previous post on sleep and the glymphatic system)

Things that may increase risk include chronic stress and the excess cortisol and inflammatory oxidative stress chemicals production. Moderate exercise may help reduce stress and promote detoxification of inflammatory chemicals. Staying socially and mentally active also may be protective of brain function. Prevention is the best medicine for conditions that cause irreversible degenerative changes such as the damage in Alzheimer’s Disease. Learning about new foods and recipes and then making healthy meals to share with others can be a way to combine physical and mental activity and gain from nutrients that help detoxify inflammatory oxidative stress chemicals. (previous post, Foods for beneficial T-cells) – (Nrf2 promoting foods)

T cells are a type of blood cell with immune system functions. Beneficial T cells can help clear excess protein found in Alzheimer’s (2) while other types can increase inflammation and the types can transform based on the level of oxidative stress chemicals that are present so having antioxidants and other phytonutrients in daily meals can help signal the T-cells to take the beneficial forms instead of the inflammatory forms. (The non euphoria producing endogenous cannabinoid 2-AG (acts at the CB2 receptor, somewhat similar to CBD) may also help signal T cells towards the less inflammatory type, and reduce migration of them. page 96)

Nrf2 is a gene and protein that help promote the more beneficial types of T cells and help the immune system in other ways and also promote our own production of antioxidants for reducing the oxidative stress chemicals that are a natural waste product left from energy metabolism – when blood sugar is turned into a usable form of energy.

The long story is complicated, the short story remains,

  • include moderate exercise most days of the week,
  • have adequate sleep, 6-8 hours/night, ideally with complete darkness, blackout curtains and cover the light from an electric bedside alarm clock (put it in a nearby drawer or cover it with something),
  • get some natural sunshine or full spectrum light during the day if possible (may help with vitamin D, bioactive sulfate, and circadian rhythm metabolism within the body which includes production of melatonin,
  • stay mentally and socially active,
  • reduce stress when possible and/or practice relaxation techniques,
  • drink adequate water and regularly eat a good variety of colorful fresh produce, whole grains, nuts, beans, seeds, and include omega 3 fatty acid sources on a daily or weekly basis.
  • Clean air quality is also important. Formaldehyde (from secondhand smoke or even excessive use of decorative candles), and other air pollutants (released by plastics or new carpeting/flooring for example) can collect in poorly ventilated buildings. See this post for more information about formaldehyde sources and ways to reduce it: Formaldehyde: Health Risks, and Environmental and Dietary Sources.(effectiveselfcare.info)
  • Adequate water, not getting dehydrated regularly, is important enough to repeat because dehydration allows toxins within the body, including formaldehyde, to collect, instead of being removed by the glymphatic/lymphatic and vascular system, and to then be excreted by the kidneys. Brain Formaldehyde is Related to Water Intake Behavior, Ting Li, et al, 2016, (PubMed) A discussion of how much water is typically needed for health each day, and how much protein to eat for basic needs without being too much for long term kidney health, is available in a previous post: Make Every Day Kidney Appreciation Day. (effectiveselfcare.info)

More of the long story – the Cannabinoid Receptor Type 2 is also activated by a phytonutrient called beta-caryophyllene (BCP) which is found in many aromatic herbs and spices including: oregano, cinnamon,  clove , rosemary,  thyme, black pepper, (4), and copaiba oil. (5) Benefits may include reducing inflammation and pain, anti-anxiety, anti-cancer, (4), and protection of the brain by helping reduce increased activity after brain trauma which can lead to scar like tissue walling off the area of trauma instead healing.(5)

The problem in Alzheimer’s may not be the protein itself but instead the cells that over-actively making it in response to inflammatory signals so the solution would be not trying to remove excess protein but to stop the production of excess protein by signaling the overactive cells that all is well again, stop walling off the supposed injury. Formalin, a more dilute buffered form of formaldehyde was the toxin used to create inflammation in an animal based study of the potential benefits of beta-caryophyllene. A dose of 5 mg/Kg purified beta-caryophyllene essential oil given by mouth (rather than by an injection) was found to help reduce inflammatory pain from the formalin. (4) For a 75 kilogram adult that would be a capsule with 375 milligrams of the purified oil.

The herb rosemary is pine needle like plant that has been used as a pain killer in traditional folk medicine for arthritis pain and was thought of a s a memory aid. Studies more recently have found the essential oil beneficial for improving memory. (6)  **Use care when purchasing essential oils, some are intended only for external use either on the skin when diluted in a small amount of milder oil such as almond oil for massage or topical pain relief, or as an aromatic for scent (example, put a few drops on a cotton ball that is attached to a fan or on the outlet of a humidifier to circulate the aroma through a room).

/Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1.  Neuroscience, 6th Edition, Editors D. Purves, G.J. Augustine, D. Fitzpatrick, W.C. Hall, A.S. LaMantia, R.D. Mooney, ML. Platt, L.E. White, (Sinauer Associates, Oxford University Press, 2018, New York) (Barnes&Noble)
  2. Anna Mietelska-Porowska and Urszula Wojda, “T Lymphocytes and Inflammatory Mediators in the Interplay between Brain and Blood in Alzheimer’s Disease: Potential Pools of New Biomarkers,” Journal of Immunology Research, vol. 2017, Article ID 4626540, 17 pages, 2017. https://doi.org/10.1155/2017/4626540. https://www.hindawi.com/journals/jir/2017/4626540/
  3. edited by Karsten Sauer, Klaus Okkenhaug, Lipid Signaling in T Cell Development and Function, Frontiers Media SA, Nov 12, 2015 page 96
  4. A.-L.Klauke, I.Racz, B.Pradier, et al., The cannabinoid CB2 receptor-selective phytocannabinoid beta-caryophyllene exerts analgesic effects in mouse models of inflammatory and neuropathic pain. European Neuropsychopharmacology, Vol. 24, Issue 4, April 2014, Pages 608-620, https://www.sciencedirect.com/science/article/pii/S0924977X13003027
  5. Guimarães-Santos A, Santos DS, Santos IR, et al. Copaiba Oil-Resin Treatment Is Neuroprotective and Reduces Neutrophil Recruitment and Microglia Activation after Motor Cortex Excitotoxic Injury. Evidence-based Complementary and Alternative Medicine : eCAM. 2012;2012:918174. doi:10.1155/2012/918174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3291111/
  6. Rachel Hosie, Surge in Rosemary Sales as Aromatic Herb Found to Boost Memory, May 19, 2017, independent.co.uk,  https://www.independent.co.uk/life-style/health-and-families/rosemary-sales-surge-herb-boost-memory-holland-barrett-a7745231.html