Eat Well, Live Well with Acquired Brain Injury:

Transcription

1 Eat Well, Live Well with Acquired Brain Injury: Optimising Brain Function Through Proper Nutrition Balanced Tel: Nutrition Coming 4209 to Fruition

2 Why is nutrition so important?

3 You Are What You Eat Our bodies are constantly breaking down, rebuilding, repairing, recycling and regenerating itself i.e. bones, muscle, blood, skin, cells

4 So how does your body get the fuel it needs to do this? In the food that you eat

5 Feeding our brains with the right foods

6 Optimal Nutrition for the Brain Balance blood sugars carbohydrates the brains super fuel Essential fats we are fat heads Amino acids (protein) the brains messenger Vitamins and minerals the intelligent nutrients that keep the brain in tune Healthy gut and digestive system

7 Nerve Cell and Functions Myelin Sheath DHA (fish oils) Vitamin B12 Folic acid Lecithin Neurotransmitter Amino acids Vitamins and minerals Nerve Impulse Na+ and K+

8 Vitamins and minerals Vitamin C Your brain contains the highest amount of vit C in the body Helps protect the brain Helps you feel motivated and increase mental alertness Eg. Broccoli, strawberries, parsley, pineapple B Vitamins Feed and regulate the brain and nervous system Helps improve cognitive functining, emotions and behaviors Can prevent brain shrinkage Eg. Red meat, lentils, legumes

9 What is the Role of Good Fats? Increase communication & connections between cells Reduce inflammation Balance blood sugar Carry fat-soluble Vitamins A, D, E & K Good fats help burn fat Reduces cravings and over eating Healthy skin

10 Our Big Fat Heads Good fats Phospholipids (omega 3, 6, EPA, DHA & GLA). Helps with brain structure and function Fat in moderation Saturated fats small amount helps make up our cell membranes Bad fats Tran fats displace the good fats in the brain which interferes with signal transmission

11 Deficiency in Good Fats Depression Dyslexia Fatigue Memory problems Behaviour problems Skin conditions ADD Autism

12 Phospholipids Phosphatidylcholine Helps make acetylcholine = memory neurotransmitter Building material for nerve cells and receptor sites for neurotransmitters Found in eggs, fish, beef Phosphatidylserine Helps nerves communicate with each other Found in organ meats, white beans and soy beans

13 Best Fats For Our Brains Omega 3 Omega 6 EPA & DHA GLA Flax seeds Corn oil Salmon Evening Hemp seeds Safflower oil Mackerel primrose oil Pumpkin Sesame Herring Borage oil seeds Sunflower Walnut Sardines Anchovies Tuna steak Black currant seed oil Eggs

14 So What Do I Need To Do? 1. Eat plenty of nuts and seeds (raw and unsalted) 2. Eat cold water fish 2-3 times a week (salmon, sardines, herring, tuna, mackerel) 3. Chose cold pressed oils 4. Avoid all trans-fats i.e. long shelf life, fried and processed foods 5. Take a fish oil supplement

15 Balancing Blood Sugars

16 Brain Injury Symptoms Irritability Anxiety Depression Aggression Blurred vision Can t Concentrate Poor Memory Mood Swings Insomnia Fatigue Dizziness Unstable Blood Sugar Irritability Anxiety Depression Aggression Blurred vision Can t Concentrate Poor Memory Mood Swings Insomnia Fatigue Dizziness

17 Carbohydrates For the Brain Our brain uses 80% of the body s total glucose for energy Your brain needs carbs that cause blood sugar to be released slowly into the blood Sugar is void of nutrients Sugar in high amounts can be toxic to brain cells

18 Unstable Blood Sugars Skipping meals and/or snacks Eating sugar, refined carbohydrates and processed foods Not eating enough fat, protein and fibre Consuming stimulants such as coffee, caffeine, pop & energy drinks

19 Bad Carbohydrates For the Brain White bread, bagels, pasta, pizza and rice White and brown sugar, honey, high fructose corn syrup High sugar fruits such as grapes, watermelon, pineapple, mangoes and dried fruits Cakes, candy, ice cream and cookies Fruit juices

20 An example of a BAD blood sugar diet Breakfast: 8:30 am coffee with cream and sugar and a bagel with cream cheese Snack: None Lunch: 1:00 pm pizza with a can of pop Snack: 3:00 pm chocolate bar and coffee Dinner: 6:00 pm chicken pasta and vegteables with a glass of wine Dessert: 8:00 pm ice cream

21 Vegetables Good Carbohydrates For the Brain Legumes (chick peas, black beans, kidney beans) Lentils Quinoa Wild/brown rice Low sugar fruits (apples, pears, peaches, oranges, grapefruit, cherries)

22 Example of a GOOD blood sugar diet Breakfast: 8:00am 2 egg omelete with mushrooms and goat cheese with a green tea Snack: 10:00am Hummus and carrots Lunch: 12:00pm Chicken salad and water Snack: 2:30pm Handful of almonds, pumpkin seeds and cashews Dinner: 6:00pm Salmon with asparagus and mashed sweet potato Dessert: 7:30pm Banana and Greek yoghurt

23 So What do I Need To Eat? 1. Eat 3 small meals and 2-3 small snacks a day 2. Eat protein at every meal (eggs, nuts/seeds, fish, chicken, lentils, red meat, quinoa, nut butters, Greek yogurt, protein powder) 3. Avoid eating sugar and refined carbohydrates such as white bread, white pasta, rice & pop 4. Eat complex carbohydrates (vegetables, wild/brown rice, beans/lentils)

24 Protein

25 The roles of protein in the body Necessary for growth and mainteance Makes tissues, hormones, enzymes, blood and antibodies Helps make neurotransmitters to help control our Mood Behaviors Sleep Cognitive functioning

26 Deficiency in Proteins Depression Apathy Lack of motivation Inability to relax Irritability Poor memory Poor concentration Sleep problems

27 Low Motivation, Difficulty Engaging, Poor Initiation

28 Proteins Responsible For Boosting Motivation Tyrosine found in turkey, eggs, salmon, spinach & Phenylalanine found in oats, fish, eggs, beef Adrenaline Feel motivated, engaged, up beat and alert

29 Sleep Problems

30 Nutrients Responsible for Sleep Tryptophan (turkey, beef, shrimp, walnuts, sesame seeds, almonds ) Vitamin B6, Vitamin C, Folic Acid and Magnesium Melatonin Sleep

31 So What Do I Need To Do? Eat protein at every meal and snack Serving size is the palm of your hand for a meal and half of this for a snack Good quality proteins include o Fish o Chicken o Turkey o Nuts/seeds o Nut/seed butters o Quinoa o Greek yogurt o Red meat o Lentils/legumes o Soy/Tofu o Hummus

32 The Brain and Gut Connection The gut contains 100 million nerve cells the second brain The state of the gastro-intestinal system can have a direct influence on brain chemistry Influence absorption of key nutrients needed for the brain Bad bacteria in the gut can release toxins into the body that can affect brain chemistry, mood and behaviour Big belly = small brain

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34 Support the Gut to Support the Brain Take a probiotic daily (at least 8 billion) Eat slowly and chew your food Eat in a relaxed state Drink water with freshly squeezed lemon juice Eat plenty of fresh fruits and vegetables - raw, lightly steamed or stir fried Eat fermented foods such as Greek yogurt, sauerkraut & keffir Try and eat at the same time each day so your digestive system can establish a schedule

35 Case Study - Kyle

36 Kyle s Injuries MVA in years old Lacerated perforated duodenum Surgery to remove part of his intestines L1-L2 fracture Brain injury Catastrophic

37 Nausea and vomiting 2/7 Dizziness Kyle s Nutritional Problems Lost weight lbs. to 93 lbs. Currently 143lbs. Skips a couple of meals a day Diet consists of energy drinks, refined carbohydrates, chocolate, pop and ensure Bowels vary between diarrhea/constipation and are infrequent Major sleeping problems and getting up at 10:30am Major stress and anxiety Easily distracted, unable to remain focused Mood swings, major depression slumps

38 Kyle s Nutrition Goals and Plans Stabilize blood sugars Increase protein and complex carbohydrates Increase vegetable and fruit intake Eliminate sugar and caffeine Improve hydration Improve digestion Gut healing Provide nutrients for brain health and function

39 Results on Completion of the Nutrition Plan Before Plan Depression 9/10 Irritability 8-9/10 Stress 7-8/10 Smoke a pack in 3-4 days Energy drinks 2x a day Bowel movement every other day vary from loose to constipation Studying - poor focus/mind wanders Pain pill 3-4x a week Wakes up at 10:30-11:00am with cueing in a bad mood Dizziness, nausea and vomiting After Plan Depression 6/10 Irritability 4-5/10 Stress 5-6/10 Given up smoking Energy drinks 2x a week Daily and well formed Increased focus and less mind wandering/increased retention of info Pain pill 1x a week at most Wakes up at 8:30am without cueing in a good mood All resolved

40 Case study #2 Brian

41 Brian s Injuries Traumatic brain injury Cognitive and behavioral problems Limited insight Skin condition Multiple orthopedic injuries

42 Brian s Nutritional Problems Significant pain that interferes with sleep at night Skin condition on face and arms, on prescribed creams Behavior problems, difficulty focusing, quickly loses his temper Excessive and frequent eating with large portion and poor food choices Heartburn, belching, gas, nausea and constipation Drinks 1-2 cans of pop a day Eats significant amount of refined carbohydrates, sugars and frozen, processed foods Diet is limited in protein, good fats, water and fibre

43 Brian Nutrition plan Stabilize blood sugars Eliminate pop, ice cream, sugars, white bread and pasta Blood sugar supplement Increase protein Have at every meal and snack Increase consuption of good essential fats Fish oils, increase fish intake 3/7, nuts/seeds Reduce stress and muscle cramps B vitamins and herbs to support adrenals Magnesium/calcium Increase water

44 Brian s before and after plan Before plan fly off the handle every hour on the hour Skin condition on face and arms, on prescribed medication Fall alseep between 1:00 to 2:00am Wakes up every hour on the hour Sleep problems rated 7/10 Heartbrun, nausea and constipation Stress levels rated as a 7/10 After plan Loses his temper once at the end of the day when tired Skin condition resloved apart from one small patch on arm, no longer taking medication Falls asleep at 11:00pm Wakes up twice to go to the washroom Sleep problems rated 2/10 Heartburn, nausea and constipation have resolved Stress levels rated as a 3/10

45 Brian s stress scores Stress type April 2012 Rating June 2012 Rating Section A: Stress and wired 19 Mild to moderate 11 Mild to moderate Section B: Stress and worried 21 Chronic 18 Mild to moderate Section C: Stress and hot 16 Mild to moderate 17 Mild to moderate Section D: Stress and mentally fatigued 24 Chronic 14 Mild to moderate Section E: Stress and tired 32 Chronic 11 Mild to moderate HPA Over responsiveness (sum of section A, B and C) 56 Mild to moderate 46 Mild to moderate HPA Under responsiveness (sum of section C, D and E) 82 Chronic 42 Mild to moderate

46 Thank you