For people with depression, anxiety, bipolar disorder, ADHD, psychotic disorders, bulimia, dementia,  or  other psychiatric disorders who prefer not to take medication, don’t improve with medication, can’t tolerate or, only partially benefit from medication, or have bothersome side effects from medication, trying a simple, low-carbohydrate diet is worth a go.

This statement is based on my study of science in combination with my experience with people in the real world.

Low-carbohydrate diets are safe for almost everyone and can lead in many cases to significant improvements in a wide variety of  symptoms. There are many potential benefits. If side effects do occur, they are generally harmless and temporary.

While dietary changes can’t always completely replace medications, they can improve overall health and make good sense as a viable alternative to medication in some cases, or as a complement to conventional care in other cases.

Here are seven reasons to try a low-carb or ketogenic diet for mental health:

1. Reduce inflammation.

High-sugar diets promote excessive, unnecessary inflammation inside the brain, triggering the release of various inflammatory cytokines—tiny SOS signals that recruit first-responder cells to the scene. Inflammation of this type is well established as a root cause of most psychiatric and neurological diseases. Low-carbohydrate diets have been shown to reduce markers of inflammation.

2. Improve blood glucose control.

The higher your blood sugar, the higher your brain sugar . . . each time your blood sugar spikes to unhealthy highs, you’re flooding your brain tissue with excess glucose. There are many ways that high glucose levels are toxic to brain cells, including the formation of sticky, dysfunctional proteins called “Advanced Glycation End products” or AGEs. Low-carbohydrate diets are very effective at lowering blood glucose levels. Protect your precious neurons from glucotoxicity.

3. Lower blood insulin levels.

Persistently or repeatedly high insulin levels can cause the insulin receptors on the surface of the blood-brain barrier to become insulin-resistant, meaning they can become damaged, desensitized, and decrease  in number. With fewer healthy, responsive insulin receptors on the surface of the blood-brain barrier to escort insulin into the brain, insulin levels inside the brain will fall.

Low brain insulin is dangerous, because brain cells require insulin to process glucose and turn it into energy. This sluggish glucose-processing problem is called “cerebral glucose hypometabolism,” and it is a major risk factor for neurodegenerative disorders like Alzheimer’s and Parkinson’s disease. Low-carbohydrate diets can be very helpful in lowering blood insulin levels.

4. Boost antioxidant defenses.

High-sugar diets cause excessive, unnecessary oxidative damage. Flooding cells with too much glucose all at once leads to a flood of oxygen free radicals, which are normally mopped up by our own natural, internal antioxidant molecules (such as glutathione).

There extra free radicals wreak havoc in the brain, damaging proteins, lipids, DNA, and other important cell components. They can even damage the blood-brain barrier, allowing unwanted substances from your blood  into the brain. Low-carbohydrate diets naturally help improve your internal antioxidant capacity.

5. Energise mitochondria.

High-sugar diets damage mitochondria, the energy-generating organelles inside brain cells. As a highly metabolically active, electrical organ, the brain is an energy hog, demanding about 20- 25 percent of the body’s energy. Mitochondria must be healthy to provide cells with a steady supply of energy. Low-carbohydrate diets—particularly ketogenic diets—have been shown to improve the health and vitality of mitochondria.

6. Stabilise stress hormones and appetite.

Refined carbohydrates, like sugar, flour, fruit juice, and processed cereals, place your hormones on an invisible, internal roller coaster. Every time your blood sugar and insulin spike to unnaturally high levels, they soon crash back down, triggering the release of stress hormones, including adrenaline.

Adrenaline surges, which can occur four to five hours after consuming too much sugar, can contribute to panicky, “hypoglycemic” symptoms, like anxiety, sweating, irritability, shaking, difficulty concentrating, and carbohydrate cravings. Low-carbohydrate diets help smooth out the highs and lows in blood sugar that lead to hormonal instability in the first place.

7. Raise BDNF levels.

High-sugar diets can reduce levels of an important molecule called Brain-Derived Neurotrophic Factor. BDNF is a key player in neuroplasticity—in other words, BDNF helps the brain cope with, respond to, and recover from stress. Healthy BDNF levels contribute to resilience—something we all need, as stress is a normal part of life. Low-carbohydrate diets—particularly ketogenic dietshave been shown to raise BDNF levels.

Note: A low-carbohydrate diet is not the only nutritional strategy worth considering; improving overall dietary quality with a whole-foods pre-agricultural diet (aka “paleo-style” diet) or a whole-foods post-agricultural diet (aka “Mediterranean” diet) may be helpful for some, especially for those without a significant degree of insulin resistance. However, neither of these approaches typically lower insulin and blood glucose levels as reliably as low-carbohydrate diets do.

Word of caution

People currently taking psychiatric medication (or medication of any kind) or who have a history of serious mental health symptoms, such as suicidal ideation, mania, or psychosis, should not embark on a low-carbohydrate diet without additional information and professional support, as medication levels can be affected, and some symptoms may temporarily worsen during the initial weeks of adaptation.

Take home message 

Most of us have been feeding our brains incorrectly for our entire lives and have no idea how much better we could feel if we ate differently.

A whole-foods, low-carbohydrate diet is a safe and healthy option for most people that can help improve brain metabolism, mental health symptoms, and overall health.

Thank you for reading

The post 7 Reasons To Try A Low Carb Diet appeared first on Sara Pugh Pilates Hypnosis Nervous System Biochemistry Leeds.

Researchers are discovering that inflammation may be at the root of diseases as diverse as heart disease, diabetes, obesity, cancer, asthma, inflammatory bowel disease, autoimmune disease, Parkinson’s and Alzheimer’s disease

Alzheimer’s disease  is the most prevalent form of dementia, but the exact biological mechanism of this disease is not fully understood. Alzheimer’s disease  is highly correlated with neuro-inflammation and oxidative stress in brain causing neuronal loss and cognitive impairment.

Nuclear factor of activated B-cells (NF-κB) is involved in physiological inflammatory processes and thus representing a promising target for inflammation therapy for inflammatory diseases including Alzheimer’s and Parkinson’s disease. Phytochemicals (plant alkaloids or botanicals) are able to interfere with the NF-κB pathway.

These phytochemicals inhibit the phosphorylation or the ubiquitination of signalling, which is like a ‘start inflammation tag’. Blocking this process  inhibits  the degradation of IκB and  NF-κB is unable to go into the nucleus  of the cells or bind to DNA to switch on genes which produce  pro-inflammatory cytokines.

Pro inflammatory cytokines include tumor necrosis factor, interleukins, lymphokines, monokines, interferons, colony stimulating factors, and transforming growth factors produced by monocytes, T-cells, platelets, and endothelial cells. These molecules are part of the body’s defences and are supposed to be for acute inflammation or ‘short term use’.

Problems and disease arises when the levels of cytokines rise when there are no ‘invaders’ in body or stay elevated for long periods of time (chronic systemic inflammation).

A list of some plant molecules have been shown anti-inflammatory effects in Alzheimer’s  models in vitro as well as in vivo.

• Curcumin – Tumeric
• Resveratrol – Coloured berry skins
• Pterostilbene –  Related to resveratrol various Vaccinium berries
• Punicalagin – Pomegranates and bush willow
•  Macranthoin G – Eucommia ulmoides bark  (small tree native to China), is a derivative from chlorogenic acid methyl ester and caffeic acid
•  Salidroside – glucoside of tyrosol found in the plant Rhodiola rosea.
•  4-O-methylhonokiol – It is found in the bark of Magnolia grandiflora
•  lycopene– Lycopene is a carotenoid found in tomatoes
• Obovatol – Isolated from the bark of Magnolia obovata
•  Gallic acid a type of phenolic acid, found in gallnuts, sumac, witch hazel, tea leaves, oak bark
•  Galantamine – bulbs and flowers of Galanthus snowdrops  daffodils  .^[
• Glaucocalyxin B, –  aerial parts of Rabdosia japonica
• Tetrandrine –  Stephania tetrandra S Moore,^[1] and other Chinese and Japanese herbs
•  Berberine – Barberry and goldenseal
• Oridonin – Chinese medicinal herb Rabdosia rubescens
• Anatabine –Solanaceae family, including tobacco, tomatoes, and eggplants
•  Tanshinone IIA – Root of Salvia miltiorrhiza Bunge
•  Artemisinin –  Artemisia annua, sweet wormwood
• Dihydroasparagusic acid – Dihydroasparagusic acid is the reduced form of asparagusic acid, from Asparagus plants.
• Geniposide – present in fruit of Gardenia jasminoides.(related to coffee)
•  Xanthoceraside – from the husks of Xanthoceras sorbifolia Bunge
• 1,8-cineole – 1,8-Cineole (11, eucalyptol) is an achiral aromatic component of many plants, including Salvia and Eucalyptus leaves
• Paeoniflorin –  Derived from Paeonia lactiflora

The doses contained in plants alone is not enough for therapeutic effects and because plants contain lots of other compounds, some of which are harmful (oxalates or lectins), toxix or block the absorption of mineral. In addition some plants / fruits contain a lot of sugar so it undoes all the anti inflammatory effects.

In my view it is better to seek out the pure botanical rather than eat the whole plant. In the correct dose these compounds may help with inflammation and neurodegenerative disease, how ever more is not better as they can be harmful at higher doses

Seo EJ, Fischer N, Efferth T Phytochemicals as inhibitors of NF-κB for treatment of Alzheimer’s disease. Pharmacol Res. 2018

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