Cognitive Health Archives - Naturopathic Nutrition

January 19, 2024February 18, 2024

Kent Ferments: The Benefits of Kimchi for Gut Health

Kent-ferments-kimchi-charlotte-fraser-naturopathic-nutritionist

I had the pleasure of supporting Leila and James Fox of K ent Ferments and BoConcept Canterbury with a talk last evening : ‘Detox Your Home, Reset Your Gut Health.’ We discussed the myriad health benefits associated with fermented foods, with a special highlight on the wonders of Kimchi – for me, one of my favourite gut-friendly foods! We also discussed the impact that our home and working environment can have on our gut health and wellbeing.

Kimchi, a traditional Korean dish, involves fermenting napa cabbage and Korean radishes with a blend of ingredients like chili peppers, garlic, ginger, spring onions, and spices. The fermentation process, driven by lactic acid bacteria, not only imparts a tangy flavour but also brings numerous health benefits. Kimchi played a big part in Leila’s life growing up in Hawaii and I am thrilled she and James are now sharing their precious family recipe and enthusiasm for fermented health foods with us here in East Kent.

A most versatile condiment, a little kimchi can go a long way in boosting gut health and overall well-being, also to contributing to our optimum different 7 plants a day, 30 different plants a week. It is also for me a complete food in terms of ensuring prebiotics such as ginger and garlic which possess anti-inflammatory properties and promote the growth and activity of beneficial bacteria in the gut.

Kent Ferments offers an original Kimchi No. 1 with medium heat and a smoky finish, while Kimchi No. 5 provides a milder taste, ideal for those new to Kimchi. Priced at £6.50 per 340g E Jar, you can find Kent Ferments at Wye Farmer’s Market.

Health Benefits of Kimchi

Health benefits of Kimchi include promoting good bacteria, essential for a balanced gut microbiome . Probiotics, especially Lactobacilli, aid digestion, nutrient absorption, and help prevent digestive issues. Kimchi can help support the immune system with the good bacteria modulating immune responses and defending against infections. Moreover, the low-calorie dish is rich in vitamins A and C, potassium, and calcium, with antioxidant properties from garlic and ginger.

Kimchi can also play a role in weight management and metabolic health. The fermentation process produces Butyrate, a short-chain fatty acid with diverse benefits. Butyrate enhances insulin sensitivity, regulates energy metabolism, and acts as an immune modulator, potentially managing autoimmune responses. In my experience, insufficient butyrate is often implicated in many of my IBS, ulcerative colitis and Crohn’s disease cases.

Furthermore, Butyrate influences gene expression as an HDAC inhibitor, offering neuroprotective benefits, anti-inflammatory properties, and contributing to cancer protection. It also impacts the gut-brain axis, influencing hormones like leptin which regulate appetite and help to prevent obesity.

In conclusion, incorporating Kimchi into your diet can be a flavourful and health-conscious choice. Its unique combination of taste and nutritional benefits makes it an excellent addition to meals, offering a delicious way to support your gut, immune system, and overall well-being.

For more information or to book a nutrition consultation, contact Charlotte Fraser at enquiries@naturopathic-nutrition.com.

November 9, 2021May 4, 2023

Introducing The Whole Student Programme ©

I am pleased to introduce ‘The Whole Student Programme’ ©. This is a health programme I have developed to provide holistic health and wellbeing support to students aged 12-19 to help them prosper in health, life and in their learning.

We integrate an in-depth holistic healthcare approach, scientific assessment and screening, with wise counsel, coaching and pragmatic interventions.

The programme is led by Founder, Charlotte Fraser BA Hons, Dip. NNP, Dip. AIT, an award-winning nutritionist and holistic health practitioner. Charlotte also works in close partnership, with Sarah Morris and Carmen Beyxer at Emerge Be Who You Are. Nutritionist Virginia Hills DipION, mBANT, CNHC is also on the team.

Sarah and Carmen are qualified NLP Master Practitioners, Hypnotherapists, and Life & Resilience Coaches. Sarah and Carmen can further support students in making any sustainable lifestyle changes, to improve their wellbeing, and to facilitate and build personal development, growth and resilience.

In devising this programme, we consulted many parents, teachers, schools and health professionals. It is the culmination of many years working in nutrition, holistic health and teaching, also our own experience as parents. The Whole Student Programme © aims to join the dots and to fill a big gap… a genuine need. Yes, there’s been lots of talk about ‘Holistic Education’ and the need for a ‘Whole Child’ curriculum. However, has there been a service available to students, parents and teachers that offers a truly holistic approach to the health and wellbeing of students?

The Whole Student Programme © works with individual students, parents, schools, SENCOs, and other educational experts to improve the health and wellbeing of the student both in and outside the classroom. With so many health problems often taking root in adolescence, the programme also has a strong emphasis on health prevention.

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We are proud to also be working in collaboration with Think Healthy Me, an organisation committed to delivering personalised, high quality, sustainable health and well-being benefits for everyone.

What inspired The Whole Student Programme ©?

There has been an increase in emotional and mental health issues in teenagers in recent years. While Covid-19 has been a catalyst, anxiety and depression were on the rise even before the pandemic. And while there’s been a growing tendency to label, diagnose and over medicalise children, we now see teenagers increasingly self-diagnosing and identifying within mental and emotional health groups.

50% of all mental health problems start at the age of 15.
Source: The Children’s Society

According to The Children’s Society, in the past three years, the likelihood of young people having a mental health problem increased by 50% . Now, five children in a classroom of 30 are likely to have a mental health problem. 75% of young people with mental health problems aren’t getting the help they need. 34% of those who do get referred into NHS services aren’t accepted into treatment. More than two thirds of young people would rather access emotional and mental health support without going through their GP.

Where should parents look for help for their children in this situation? What if your student is suffering from anxiety in school? Or what if your child thinks that they have ADHD like their school mate? All too often, the SENCO is working with a four-month backlog on two days a week. A GP referral can take months. Where do you go for support or for that initial assessment? Or, perhaps you have seen a consultant already and they want to prescribe medication. Is medication your only option, or is there a more natural treatment path?

This is where The Whole Student Programme © comes in.

For more information, visit: The Whole Student Programme’ ©.

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January 21, 2021April 27, 2023

Nuts Help Protect Against Dementia

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People who eat more than two portions of nuts a week in their forties, are 21% less likely to have impaired memory after the age of sixty. That’s according to a study published in Age and Ageing.

Eating nuts just once a week in middle age also makes you 19% less likely to have impaired cognitive function. Rich in a variety of nutrients, it’s thought they help reduce inflammation and boost blood flow.

Researchers at the National University of Singapore carried out a long-term study into diet and dementia. From 1993 to 2016, they tracked 17,000 people aged 40 and upwards. The researchers analysed how often each participant ate nuts and carried out repeat cognitive testing over the the years. Reduced cognitive function is an early warning sign of dementia.

The Singapore study supports other evidence that eating nuts can help protect against dementia. Researchers at the University of South Australia also found that they can help improve brain function in old age. Their study tracked 4,822 Chinese adults over the age of 55. They found that consuming two teaspoons ( around 10 grams) a day improved thinking, reasoning and memory.

Health benefits

Nuts are a good source of healthy fats and fibre. they are among the best sources of plant-based protein. They all have their individual nutritional benefits but for optimum health, moderation and variety is recommended. Some of the healthiest varieties are detailed here.

A word of caution:

Moderation is key as nuts are calorie dense. Have them as part of a balanced diet.

Be sure to always chew them well.

Some people find that nuts upset their digestive health. Eating too many can cause you to feel gassy, cramped, or bloated. They are also a common dietary allergy.

To book an in-depth nutrition consultation and a scientific Creyos Health cognitive test, contact Charlotte Fraser at enquiries@naturopathic-nutrition.com.

January 20, 2021May 4, 2023

PHQ-9 Assessment for Depression

Now, more than ever, mental health forms a major component of my work in nutrition. The COVID-19 pandemic has led to an unprecedented increase in stress among communities and individuals, worsening or triggering mental health conditions such as depression.

I now offer a free online PHQ-9 assessment. The PHQ-9 is a simple, 9-question instrument for screening, diagnosing, monitoring and measuring the severity of depression.

PHQ-9 is one of the most used depression screens among Primary Care workers, clinicians and researchers. The assessment is endorsed by a number of leading health organizations, including the National Institute for Health and Care Excellence (NICE). The assessment takes 3 minutes to complete.

The PHQ-9 evaluation, together with the Creyos Health cognitive assessment, gives you a far deeper insight of what is going on with both your cognitive and mental health. These scientifically-validated assessments help further inform your personal nutrition and care programme, providing quantifiable evidence.

How do we evaluate the PHQ-9 Assessment?

We evaluate your PHQ-9 alongside other clinical considerations including the findings from your initial in-depth nutrition consultation. For instance, were your current symptoms triggered by a psychosocial stressor(s)? What is the duration of the present episode and are you receiving any other treatment or support? To what degree are your symptoms impairing your usual work and activities? Is there a history of similar episodes? Is there a family history?

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How does depression relate to digestive health and nutrition?

There is mounting evidence that the good bacteria in the gut (our microbiota) influence our brain and our mood. And indeed, it is the food that we eat that determines the types of bacteria that inhabit our gut. Some bacteria are beneficial but others are not and may contribute to inflammation in the body. This is where a targeted and individualised holistic nutrition programme may be beneficial: to help rebalance and strengthen your gut microbiome and help reduce inflammation.

Our gut bacteria produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood.. Our gut bacteria manufacture about 95 percent of our serotonin, which influences our mood and sleep patterns.

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People with chronic inflammatory diseases such as diabetes, cardiovascular disease and autoimmune disorders are at greater risk of developing depression. Depression can also be one of the symptoms of many inflammatory neurological conditions, such as multiple sclerosis and Parkinson’s disease. Depression may even be a risk in developing Alzheimer’s disease later in life.

How does inflammation contribute to depression?

Studies support that the brains of patients with depression have higher levels of inflammation. Their microglia – the brain’s immune system cells – are also more active. This increased activity could end up being detrimental, leading to changes in how the brains cells function and communicate.

Another study found that people with depression had more neutrophils, lymphocytes, and monocytes and inflammatory proteins in their blood compared to those without depression. This is another indicator of inflammation in the body in general.

Additional benefits of a Cognitive Health and PHQ-9 Assessment

Research shows that even if your focus is not mental health, a quick measure of depression can be beneficial. Depression and cognition are associated with a wide variety of mental and physical illnesses. A study published in JAMA Psychiatry (Sullivan et al., 2013) found that depression was associated with accelerated cognitive decline among type 2 diabetes patients. The greatest decline occurred in patients with a PHQ-9 score of 10 or more at baseline and 20 months later. The researchers propose that depression may be causing or worsening the risk of dementia.

Another study (Hawkins et al., 2016) involved patients with heart failure, who have high rates of depression and cognitive impairment. The researchers found that certain PHQ-9 scores predicted performance in multiple cognitive domains. They suggest treatments known to affect depression and cognition, including CBT and physical exercise, may be most impactful on this population.

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December 2, 2020April 27, 2023

Grammatical Reasoning is Affected by Mental Health … and Being Underwater

In the Creyos Health Assessment I send clients, there’s a Grammatical Reasoning task. You need to work out the meaning of verbal statements, and then determine if they are true or not. The score provides a scientific measure of how well you combine verbal abilities with reasoning skills to solve problems. Some people find the task simple, but for others, the task can be quite challenging. Changes to nutrition, sleep, fitness and stress can improve your score however.

The Grammatical Reasoning task was first developed to measure the mental capabilities of divers. Divers often show signs akin to drunkenness after swimming to extreme depths. In fact, you can observe impairments in Grammatical Reasoning from depths of around 30 metres. In an interesting twist, it would appear that it isn’t only depth or compressed air responsible for impairment, but the stress of being at sea as well. Click here to watch Adrian Owen, chief scientific officer – Creyos Health, explain the science behind Grammatical Reasoning.

Grammatical-Reasoning-brain-coral — *Ocean Brain Coral*

Why Test Grammatical Reasoning?

Verbal reasoning is associated with mental health factors, like stress, and extends to anxiety and depression. Recently, Goodall et al. (2018) found that depressed youth consistently scored lower in verbal reasoning tasks. The conclusion: “the findings support the need to consider neurocognitive functioning when treating youth with depression.” Poorer attention, verbal memory, visual memory and verbal reasoning skills are also identified in youth with depression.

We all have a subjective idea of how our brains are doing. For instance, what’s your definition of ‘fine’ compared to mine? Some days you might experience “brain fog” but, on other days, feel like you can conquer the world. Just how much better are we on those good days? Can health and lifestyle changes making a difference? That’s where the Creyos Health Assessment is really useful, it helps quantify those subjective feelings. It enables us to determine what is supporting us on the good days so that we can have more of them.

Where does this fit with Nutrition?

We don’t pay much attention to our brain but our cognitive health affects all areas of life. Every second of every day. When our brain is performing, every activity in our daily life is just easier. Such as remembering where you put your mobile phone or planning the layout of your new room. What’s more, the brain and bowel (‘The Second Brain’) are in constant dialogue, they are intrinsically linked. For me, the CBS Health Assessment is a useful indicator also of your underlying gut health.

Reasoning-nutrition-gut-brain-connection

Scientifically-validated, the measures help me assess, monitor, and manage core areas of cognition to tailor every nutrition programme. What’s more, you get a fuller appreciation of how changes in nutrition, exercise, movement, sleep, social engagement can improve your overall health.

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