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I loved doing Tae Kwon Do and was once a national champion. A lot has changed since then.
I became a physician, had a son,
and then a daughter. I developed a chronic, progressive disease for which there is no
cure. In 2000, when I was diagnosed with multiple sclerosis, I turned to the best MS center
I could find: the Cleveland Clinic. I saw the best doctors, received the best care possible,
and took the latest drugs.
By 2003, my disease had transitioned to secondary progressive MS. I took the recommended chemotherapy,
I got my tilt recline wheelchair. I took Tysabri and then Cellcept, but I continued to become
more severely disabled. I was increasingly afraid, for both myself and my family, because
I was moving toward becoming bedridden. Wanting to forestall that as long as I could, I began
searching PubMed.gov for the latest research articles. I knew that brains afflicted with
MS over time shrank.
So I spent a few minutes each night reviewing animal models of three other disorders in
which the brains shrink: Huntington's, Parkinson's and Alzheimer's. In all three diseases, mitochondria
do not work very well, which in turn causes the early death of brain cells and shrinking
brains.
With more searching, I identified studies mouse brains and their mitochondria had been
protected using fish oil, creatine and coenzyme Q. I translated those mouse-sized doses to
human-sized ones and began my first round of self-experimentation. The rapidity of my
decline slowed and I was grateful, but I was still declining.
I discovered the Institute for Functional Medicine, and through their continuing medical
education course, Neuroprotection, A Functional Medicine Approach to Common and Uncommon Neurologic
Syndromes, I learned more about brain cell biology and what I could do to improve mine.
This is some of what I learned.
We have a billion cells in our brain and 10 trillion connections between our brain cells.
All that connective wiring in our brain and spinal cord is insulated with something called
myelin. MS damages myelin. To make healthy, robust myelin our brains need B vitamins,
in particular vitamin B 1- thiamine, B9 -- folate, and B12- cobolamin. We also need plenty of
omega 3 fatty acids and iodine.
This is a synapse, the junction between the brain cells. The golden drops are neurotransmitters,
the molecules that activate the next brain cell in line. To make neurotransmitters efficiently,
our brain cells need an ample supply of vitamin B6 which is pyridoxine and sulfur.
These are mitochondria. They are critical to our lives. Each one of our trillion cells
have many, sometimes thousands of tiny mitochondria, which manage the cell's energy needs. Without
mitochondria, we could all be no larger than bacteria. In medical school I had to memorize
countless reactions involving mitochondria, but I learned which substrates our cells can
manufacture and which one must be consumed to ensure those reactions happened properly.
For mitochondria to operate at peak efficiency they need ample supply of B vitamins, sulfur
and antioxidants. So I added sulfur and antioxidants to my list of vitamins and supplements. Next,
I decided that I shouldn't be relying just on pills; I should be getting the the long
list of nutrients I was currently taking in pill form from my food instead because, in
so doing, I'd likely pick up other important nutrients that science had yet to identify
and name. Plus, I thought it likely that vitamins occurring in food were more powerful than
the synthetic versions I was taking in pill form.
But I did not know where to find my list in the food supply. Neither the medical texts
nor the food science texts had that kind of information. Fortunately, the internet did,
and using it, I was able to create a food plan designed specifically for my brain cells
and my mitochondria.
What are most Americans eating? We will start with you. Think back to the last 24 hours
and add up all of the vegetables and fruit that you have eaten. Do not include corn or
potatoes. Raise you hand if could cover a dinner plate. Keep it up if you could have
covered 2 dinner plates. And not how about 3 dinner plates?
This photo is from the book, HUNGRY PLANET by Peter Menzel and shows a week's worth of
food for this American family. You do not see many fresh vegetables or berries. Instead
there are many boxes and bottles of processed foods. Most of their calories will come from
white flour, sugar, high fructose corn syrup and meat. This is how most Americans are eating
and it is how most societies eat as they become affluent. It also explains why as societies
become affluent their health often declines.
This graph is from Dr. Loren Cordain, a top nutrition researcher. It depicts what percent
of Americans fail to get the recommended daily allowance or RDAs of vitamins and minerals.
The vitamins are the lower half of the graph and you can see that half of us do no meet
the RDAs for B vitamins, vitamin C or vitamin A. The minerals are on the top half and 2/3's
of us do not meet the RDA for calcium, magnesium, zinc or iodine and 80% of us do not getting
enough omega 3 fatty acids.
Life is a series of complicated chemical reactions. If we are not eating the vitamins, minerals
and other building blocks needed for those chemical reactions, structures do not get
made, or they get made improperly. This causes our health to decline—our children are born
with jaws that are too small, leading to crooked teeth and smaller brains, emotions become
uncontrollable, blood vessels become stiff, the heart muscle weakens, and we age too rapidly.
This is why one in three children, one if two if you are African American or Hispanic,
will become diabetic as children or young adults. This is why our schools have ever
increasing numbers of kids with severe behavior and severe learning problems. But it doesn't
have to be this way.
For 2 ½ million years, before the dawn of agriculture a mere 10,000 years ago, our ancestors
lived they could gather or hunt -- a combination of leaves, roots, berries, wild game and fish
that was locally obtained, in season and fresh. There was no grain, no dairy and no potatoes
in their diet. The foodstuffs were very different, adapted to each locality.
Eskimos ate very differently than Africans. Yet each of these primitive societies had
diets that provided 2 to 10 times the daily recommended allowance for vitamins, minerals
and essential fatty acids. These Hunter Gatherer diets - also called Paleo Diets -have the
most nutrition per calorie consumed, more than the American Heart Association Diet,
more than the American Diabetes Association Diet and more than the USDA food pyramid diet.
Primitive societies know more about eating for optimal health than modern scientists
or physicians. I therefore started with the hunter-gatherer diet, and structured it to
be sure I was getting an ample supply of the nutrients I had identified as important to
the brain. It is 3 cups green leaves, 3 cups sulfur rich, 3 cups color, grass fed meat,
organ meat and seaweed.
Here is how I did it. 3 cups of vegetables equals a dinner plate heaped high.
I start with 3 cups or a plateful greens every day because they are potent sources of B vitamins,
along with vitamins A, C and K. Think Green B-A-C-K. They are also rich in minerals.
The B vitamins support your brain cells and your mitochondria. Vitamins A and C help protect
you from cancer and vitamin K helps keep your blood vessels and bones healthy. Minerals
are important co-factors to hundreds of different enzymes used by your cells to conduct the
business of life.
Eating a plateful of greens every day markedly reduces your risk of cataracts and macular
degeneration.
My favorite green is kale. Other great greens include parsley, lettuce and spinach.
Have more salads, green smoothies, or
dehydrator kale chips.
Next I recommend a 3 cups or a plateful of sulfur containing vegetables each day. Sulfur
is important to our brains and our mitochondria. Our liver and kidneys use sulfur as they remove
toxins from the bloodstream.
Good sources of sulfur include cabbage family vegetables -- cabbage, broccoli, cauliflower,
collards, radishes, and turnips.
The onion family is also rich in sulfur -- that includes garlic, leeks and chives.
So are mushrooms and asparagus.
We should also eat a plateful of color, preferably 3 different colors each day. Bright colors
equal flavonoids and polyphenols. These are potent antioxidants that help protect all
your cells from damage and support your retinas and your ability to excrete toxins.
You can get your color eating vegetables like beets, carrots, red cabbage, and colored peppers
or from berries.
I also want you to have high quality protein that is rich in omega 3 fatty acids. The myelin,
the fatty insulation around the wiring in your brain, needs omega 3 fatty acids. You
also need omega 3 fatty acids to ensure a healthy jaw, straight teeth and a larger brain.
Eat wild fish, especially salmon or herring.
Eat grass fed meat or wild game.
The hunter-gatherers prized organ meats, which are potent sources of minerals, vitamins and
coenzyme Q, which is particularly important to mitochondria. Have liver, heart or other
organ meats once a week.
The primitive societies traveled great distances to ensure access to seaweed, which is rich
in iodine and selenium. Iodine is important to the manufacture of myelin, the insulation
in the brain and to the excretion of toxins by the liver. In addition having adequate
iodine stores lowers the risk of breast cancer and prostate cancer. Studies have shown 80%
of Americans have inadequate iodine stores in our bodies. Have some seaweed every week
to restore and maintain healthy iodine levels.
People often can't imagine eating 9 cups of vegetables a day. But if you eat your 9 cups
of vegetables, three platefuls before having any grain or potatoes or dairy, you have dramatically
increased the vitamin, mineral and essentially fatty acid intake in your diet.
In addition, food allergies and sensitivities to gluten, the protein in wheat, rye and barley,
and to casein, the protein in milk, are vastly under-diagnosed, and have been linked to a
wide variety of health problems, including but not limited to asthma, eczema, infertility,
depression, migraines, fibromyalgia, behavioral problems and neurological problems. Yes, it
does cost more to eat vegetables. But you will pay the price either way—for food that
restores your health and vitality or for doctor visits, drugs, surgery and loss of work due
to health problems.
For seven years, while receiving the best care from the best doctors, despite taking
the latest, newest drugs, I grew steadily weaker and ever more disabled.
In November 2007 I could not sit in a standard upright chair as you are now. I needed to
be fully reclined or in bed. I could take a few steps using two canes and was losing
my keys and phone repeatedly. I was having nightmares that my clinical privileges were
revoked. That is when I created a diet specifically for my brain cells and my mitochondria. In
January 2008, just three months later, I could walk between exam rooms using just one cane.
By March, I could walk throughout the hospital without a cane.
In May I got on my bike for the first time in nearly a decade, and rode it around the
block. In September, I rode my bike 18 miles.
The following year I did a trail ride in the Canadian Rockies. You can transform your health
and therefore your life. Together we can transform the health of our families, our communities
and our country. We can all grow younger, stronger, healthier, and even sexier by becoming
modern day hunter gatherers, eating greens, sulfur, color, grass fed meat, organ meat
and seaweed.
If I can rise up from up from a tilt recline wheelchair doing this, what could eating for
your cells and your mitochondria do for you and your family?