Correct your nutrition and supplement for detoxification, anti-inflammation and anti-oxidation

Polyphenols, which are phytochemicals, can further be divided into four groups:

• Flavonoids
  • The largest of the groups
  • Can cross the blood-brain barrier (BBB) and protect the brain by scavenging free radicals and increasing antioxidant enzymes
  • Have antioxidant and anti-inflammatory properties
  • Found in fruits, vegetables, legumes, red wine and green tea
• Stilbenes
  • Found in red wine and peanuts
  • Resveratrol is the most well known
• Lignans
  • Found in linseeds, legumes, cereals, grains, fruit, algae and some vegetables
• Phenolic acids
  • Found in tea, cinnamon, coffee, blueberries, kiwis, plums, apples and cherries

Mercola. (2015, 14 Dec.). Polyphenols – What They Are, and Why You Need Them. [online] Mercola. Available at: http://articles.mercola.com/sites/articles/archive/2015/12/14/polyphenols-benefits.aspx [accessed 5 Sept. 2017].

• Protect nerve cells in vitro by inhibiting the formation of the plaques and tangles characteristic of Alzheimer’s disease
  • People who drink fresh fruit and vegetable juices regularly have a 76% lower risk of developing Alzheimer’s disease
• Can ‘pull out’ metals that accumulate in brain areas and may play a role in the development of Alzheimer’s disease and other neurodegenerative diseases Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 57.
• Anti-oxidant and anti-inflammatory
  • Polyphenols in onions, turmeric, red grapes, acai berries and green tea may help reduce chronic inflammation – a possible factor in anxiety Ford, C. T., Richardson, S., McArdle, F., Lotito, S. B., Crozier, A., McArdle, A. and Jackson, M. J. (2016). Identification of (poly)phenol treatments that modulate the release of pro-inflammatory cytokines by human lymphocytes. [online] British Journal of Nutrition, 115 (10), pp. 1699-1710. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836295/ [accessed 7 Sept. 2017].
  • Rats fed blueberries showed increased serotonin levels, and it was suggested that the polyphenols in blueberries can help with PTSD, anxiety and depression (2015, 15 Mar.) Blueberries Show Promise as Treatment for Post-Traumatic Stress Disorder. [online] American Physiological Society. Available at: http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/2015/9.html [accessed 7 Sept. 2017].
  • Many plant foods apples, berries, grapes, onions and green tea contain phytonutrients which appear to naturally inhibit MAO
    • Monoamine oxidase (MAO) inhibitors are an established medication for the treatment of depression, and work by reducing excess MAO, which is believed to be implicated in depression Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 203.
  • Blueberries have been shown to improve memory
    • One serving of blueberries and two servings of strawberries were shown to improve cognitive function
    • A handful of berries per day may slow brain ageing by two years Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 56.

• Red and purple berries
  • Blueberries, bilberries, cranberries, cherries, all particularly rich in polyphenols Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 294.
  • Purple grapes
• Pomegranate
• Citrus peel
  • Contains substance called limonene
  • You can zest it in a smoothie or in a salad dressing or just directly into a salad
  • Limonene helps the glutathione S-transferase detox enzyme

• Higher consumption of vegetables may cut the odds of developing depression by as much as 62% Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 203.
• Leafy greens
  • Watercress
  • Dandelion greens
  • Collard greens
  • Mustard greens
  • Dandelion greens
  • Swiss chard
  • Kale
  • Cabbage
  • Spinach
• Red, yellow and orange vegetables
  • Beet greens
  • Orange sweet potatoes
  • Squash
• Cruciferous vegetables
  • Brussels sprouts
  • Cauliflower
  • Bok Choy
  • Chinese Cabbage
• Artichokes
• Asparagus

• Lentils
• Kidney beans
• Black beans
• Chickpeas
• Adzuki beans
• Mung beans

• Brown rice
• Millet
• Amaranth
• Quinoa
• Rye
• Spelt

• Mood enhancer
• High in polyphenols Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 78.

• Brazil nuts
• Almonds
• Hazel nuts
• Macadamia nuts
• Pine nuts
• Walnuts

Try to eat nuts whole, unroasted and unsalted. Soak them for at least 12 hours with a pinch of sea salt to neutralise the phytic acid.

Cold pressed, extra virgin, drizzle over salads or cooked vegetables, use in dressings and sauces, do not heat at high temperatures.

• Cilantro/coriander, parsley, rosemary, chives, oregano
• Cloves, ginger, cinnamon, cumin, paprika, cayenne pepper, black pepper and nutmeg
• Ginger
•  Turmeric
  • Curcumin is the principal curcuminoid of the popular South Asian spice (Curcuma longa), and curcumin is the main component of turmeric
  • Curcumin’s antioxidant, free-radical scavenging, anti-inflammatory and potential antidepressant properties are well documented
  • Curcumin enhances antioxidant enzymes promoting glutathione activity
  • Curcumin prevents oxidative damage in mitochondria Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, pp. 34-5.
  • While there is some controversy about the value of turmeric, some studies cite the value of anti-inflammatory foods such as turmeric in reducing depression Kocaadam, B. and Şanlier, N. (2017). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. [online] Critical Reviews in Food Science and Nutrition, 57 (13), pp. 2889-95. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26528921 [accessed 6 Sept. 2017].
  • Turmeric has also shown a beneficial effect in preventing Alzheimer’s disease in anecdotal studies
•  Saffron Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 205.
  • A head to head trial putting saffron to the test against Prozac showed that both worked equally well in reducing symptoms of depression
  • Saffron is much safer in terms of side effects, and 20% of Prozac patients suffered sexual dysfunction, whereas no saffron patients did
  • Saffron however is the world’s most expensive spice, so regular consumption is not a viable strategy
  • Even smelling saffron has psychological benefits — when saffron is diluted to the extent that study subjects couldn’t smell the saffron, but still sniffed it, there was still a reduction in anxiety
  • Saffron has shown good results in diminishing the symptoms of Alzheimer’s disease

• Wild fish (avoid tuna, swordfish, the larger ocean predators which contain large amounts of the neurotoxin mercury)
• Hemp, linseed, chia seed, green leafy vegetables, walnuts, pumpkin seeds etc.

• Green tea contains an abundance of anti-inflammatory, detoxifying and antioxidant polyphenols and other phyto-nutrients Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 204.
• Quality black and white teas are also high in polyphenols and phyto-nutrients

• High in resveratrol, a powerful polyphenol

• Coffee consumption is associated with one-third lower risk of Parkinson’s disease
• Parkinson’s patients who take the equivalent of 1-2 cups of coffee a day reduced symptoms within 3 weeks
  • Putting caffeine into Parkinson’s drugs doesn’t help though
• People who drink 2 cups compared to non-drinkers appear to have half the suicide risk compared to non-coffee drinkers
  • However adding sugar to coffee reduces the benefit, as does adding the artificial sweetener aspartame
  • Aspartame causes adverse mental effects in sensitive populations, and also harms the general public in sufficient doses
• Be careful if you have stress hormone imbalances, as the caffeine can exacerbate them

Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 238.

AGE are considered gerontotoxins (ageing toxins):

• AGEs are thought to accelerate the ageing process by cross-linking proteins causing tissue stiffness, oxidative stress and inflammation
• Elevated levels of AGEs are found in the brains of Alzheimer’s patients
• AGEs are formed when fat and protein-rich foods are exposed to high temperatures
  • BBQ chicken
  • Bacon
  • Grilled hot dog
  • Roasted chicken
  • Cooking methods matter
    • A baked apple has 3x more AGEs than a raw apple, a grilled hot dog has more than a boiled hot dog
    • The best cooking methods are steaming or stewing
• A modest reduction in meat intake can realistically cut daily AGE intake in half Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, p. 60.

Meat and dairy, especially when non-organic or non free range, can contain high levels of toxins. Unless you are sure of the provenance of your meat and dairy, and sure that they are from organic or healthy free range sources, it is probably best to avoid them as much as possible:

• Meat-free diets significantly reduce the levels of many pollutants including PBDEs, heavy metals and dioxins
• The use of slaughterhouse by-products recycles heavy metals and industrial chemicals into the food chain
• Lead accumulates in animal bones, and mercury in animal protein
• PLOPs (Persistent lipophilic organic pollutants) build up in animal fat
• Dairy consumption is associated with significantly increased risk of Parkinson’s disease and other neurodegenerative diseases including Huntington’s
  • Contamination of milk with neurotoxins may be the critical factor, or possibly the galactose in milk
  • Also milk lowers levels of uric acid, an important brain antioxidant, which may be of relevance
  • Uric acid slows the progression of Huntington’s and Parkinson’s, and developing Parkinson’s in the first place

Greger, M. and Stone, G. (2016). How Not to Die. London: MacMillan, pp. 232-4.

Excessive consumption of refined sugar and related products such as glucose and high fructose corn syrup have been linked to the development of inflammatory conditions such as obesity, diabetes, heart- and liver disease. Basaranoglu, M., Basaranoglu, G. and Bugianesi, E. (2015). Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction. [online] Hepatobiliary Surgery and Nutrition, 4 (2), pp.109-16. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405421/ [accessed 5 Dec. 2017].

• Acetyl-L-carnitine
  • 2 gm/day makes routine cognitive tasks less problematic for abstinent alcoholics Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
• Taurine
  • May reduce alcohol cravings and withdrawal symptoms
  • Benefits insomnia, hyperactivity and anxiety Edelman, E. (1996). Natural healing for Schizophrenia and other common mental disorders, Oregon: Borage books
  • In doses up to 3 gm/day significantly decreased alcohol withdrawal symptoms in hospitalised individuals undergoing acute detoxification Ikeda, H. (1977) Effects of taurine on alcohol withdrawal (letter). [online] Lancet, 310 (8036), p. 509. Available at: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(77)91636-1/abstract [accessed 7 Sept. 2017].
• L-tryptophan
  • There is often a correlation between addiction and low serotonin, and some indication that boosting serotonin levels can help with addiction
  • L-tryptophan, a precursor to serotonin, can help boost serotonin levels
• SAMe
  • In doses of 400-800mg/day, may reduce liver damage caused by alcohol abuse and alleviate depressive symptoms Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
• Glutamine
  • Can help reduce sugar and alcohol cravings Simpson, C. W., Resch, G. E., Millington, W. R. and Myers, R. D. (1998). Glycyl-L-glutamine injected centrally suppresses alcohol drinking in P rats. [online] Alcohol, 16 (2), pp. 101-7. Available at: https://www.ncbi.nlm.nih.gov/pubmed/9665311 [accessed 11 Sept. 2017]. Edelman, E. (1996). Natural healing for Schizophrenia and other common mental disorders, Oregon: Borage books

• Vitamin C
  • Take 2mg 1 hour before drinking
  • May reduce toxic effects of alcohol on the liver
  • May also reduce the severity of hangovers
• B vitamins
  • Long-term or chronic alcohol abuse damages the digestive system, and subsequently causes deficiencies in thiamine, folate, B-6 and B-12, all essential vitamins for mental health

• Melatonin
  • Taking a controlled-release form of melatonin 2mg at bedtime can ease benzodiazepine withdrawal Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., pp. 263-4.
  • Or take tart cherry, 1000mg, which is naturally contains melatonin and can help with sleep
• Milk decapeptides
  • Can help with benzodiazepine withdrawal

• Magnesium
  • Up to 1500mg/day may retain better overall cognitive functioning Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
• Zinc
  • Up to 50mg/day
  • May aid cognitive function in those with chronic alcoholism Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
  • Low zinc levels can be caused by alcohol abuse
  • If left untreated, this can cause diffuse neuronal damage

• Omega 3
  • Increasing consumption of foods rich in omega-3 essential fatty acids reduces relapse in abstinent alcoholics Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.

• Kudzu (Radix puerariae)
  • A traditional herb used in Chinese medicine, reduces alcohol craving and may reduce relapse risk
• Ashwagandha
  • Diminishes the severity of withdrawal even in cases of extreme opiate abuse Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
• Ginseng
  • Diminishes the severity of withdrawal even in cases of extreme opiate abuse Lake, J. (2009). Integrative Mental Health Care. New York: W.W. Norton & Co., p. 263.
• Valerian (Valeriana officinalis)
  • May lessen withdrawal symptoms following chronic benzodiazepine use and the abuse of other conventional sedative hypnotics