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A little Background: The protocol I am taking about is 16-20 hours of fasting and a 4-8 hour eating window (e.g. fasting between 6 PM and 10 AM). I have been doing IF (intermittent fasting) for 7 months. I think the key hormones relevant to this question are ghrelin and testosterone.
Is it possible for intermittent fasting to make you smarter?
There is some scientific evidence that it does. And a physiological explanation as well.
During fasting, there are several things happening in the body, among other things hypoglycemia (low glucose level in the blood). All those changes that occur actually stress the brain. That stress has been shown to be compensated by the brain by creating brain-derived neurotrophic factor (BDNF).
"BDNF acts on certain neurons of the central nervous system and the peripheral nervous system, helping to support the survival of existing neurons, and encourage the growth and differentiation of new neurons and synapses" - Acheson et al 1995
"BDNF itself is important for long-term memory" - Bekinschtein et al 2008
BDNF is also one of the most potent chemicals in the body to stimulate neurogenesis (the creation of new neurons), even in adults.
However, as far as I know, there have not been any experiments directly testing whether or not cognitive capacity increases with IF. I.e. only increased levels of BDNF have been found, and IQ and other direct measures are yet to be tested.
Cheating on Your Intermittent Fasting Schedule
To cheat day during intermittent fasting, you can extend your eating window or skip a fasting period altogether. Let’s use the 16:8 plan as an example. In this scenario, you typically eat between the hours of 11 am and 7 pm. If your friend invites you to a 9 am brunch, you’d be cheating by accepting the invite, because you ate before 11 am. In this scenario, it’s possible to minimize the impact of cheating if you’ve planned
You could compensate for the early breakfast by having the last meal of your day earlier. That way, you would maintain your 8-hour eating window, but shift it towards the morning. You might choose to enjoy the early breakfast, but eat less during your lunchtime and evening meals. In this case, you ate outside your eating window, but you kept your total daily caloric intake low.
If weight loss is your goal, meals outside your eating window are risky because they add calories to your day. You can quickly mitigate as in the above scenario. If you’re fasting to induce ketosis, increase insulin sensitivity, or to improve blood glucose, enjoying a meal outside of your eating window may be more of a concern.
For example, it can take 12 hours or more to reach a state of ketosis. If you eat within your 16-hour fasting window, the clock on ketosis will reset. If you’re fasting to increase insulin sensitivity or decrease blood glucose, any meal or snack that triggers an increase in your blood sugar will negate the effects of your fast.
4 Ways Intermittent Fasting Improves Brain Function
New research has indicated that fasting can significantly reduce the effects of aging on the brain. It has been known that bouts of intermittent fasting have a powerful anti-inflammatory effect on the entire body. Leading scientists now believe that intermittent fasting improves brain health and is one of the key strategies for maximizing brain function. In this article, you will discover 4 ways intermittent fasting improves brain function.
The research is coming out about the impressive benefits of intermittent and extended fasting and the media is starting to cover this. I was invited to discuss this topic in a recent interview on The Hallmark Channel&rsquos Home and Family show. Check out the video towards the bottom of this article.
Researchers at the National Institute of Aging in Baltimore have reviewed the literature and performed studies to indicate the positive effects of fasting on overall brain health. Professor Mark Mattson, who the head of the Institute&rsquos laboratory of NeuroSciences, made it clear that these benefits were not just related to calorie restriction but instead to intentional periods of intermittent fasting (1).
2 Major Phases: Building and Cleansing
Eating stimulates the body to go into building phase where we are anabolic in nature and store both nutrients and toxins. This phase is essential for building new cells and tissues and store nutrients for times of scarcity. This building phase of physiology is predominately led by the hormone insulin.
Fasting for more than 6 hours begins the cleansing phase. The cleansing phase is catabolic in nature in that it tears down old damaged cells. This process turns on brain autophagy, or &ldquoself-eating,&rdquo in where the cells recycle waste material, regulate waste products and repair themselves. These genetic repair mechanisms are turned on through the release of human growth hormone (HGH).
Intermittent fasting is one of the most powerful ways to reduce inflammation, boost immunity and enhancing tissue healing (2, 3, 4). This is one of the reasons why many people feel nauseated when they have infections. This innate mechanism is the body&rsquos way of influencing us to fast so it can produce the right environment to boost natural immunity.
Fasting Boosts Human Growth Hormone:
Human Growth Hormone (HGH) is known to create physiological changes in metabolism to favor fat burning and protein sparing. The proteins and amino acids are utilized to improve brain and neuron processing. They also repair tissue collagen which improves the functionality and strength of muscles, tendons, ligaments, and bones. HGH also improves skin function, reduces wrinkles & heals cuts and burns faster (5, 6, 7, 8).
Researchers at the Intermountain Medical Center Heart Institute found that men, who had fasted for 24 hours, had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH (9). The researchers found that the fasting individuals had significantly reduced their triglycerides, boosted their HDL cholesterol and stabilized their blood sugar.
These sort of results pertain to cardiovascular health but they are also markers of overall inflammation. By reducing the inflammatory state of the body, fasting improves brain function and overall tissue healing.
The Dance Between Insulin and HGH:
HGH and insulin are opposites in function. HGH is focused on tissue repair, efficient fuel usage and anti-inflammatory immune activity (10). Insulin is designed for energy storage, cellular division and pro-inflammatory immune activity (11).
Insulin is the dominant player in this game. When conditions demand an insulin release (carbohydrate intake), HGH is inhibited (12, 13). Additionally, too much protein or fat may not stimulate insulin but they will inhibit HGH release.
Studies have indicated that the disruption of neuronal autophagy results in accelerated neurodegenerative states throughout the brain (14). Elevated circulating levels of insulin reduce the amount of neuronal autophagy and cause metabolic problems as well as accelerated degenerative states (15).
Bouts of intermittent fasting are essential for the brain to clean itself up and drive new neurons and communication lines for optimal function (16). In this way, fasting improves brain function as their is less clutter blocking healthy neurological function in the brain.
Fasting and Exercise:
The cleansing phase also acts like a slinky that is being spring-loaded for when the body moves into the building stage. It provides a sort of pre-load that allows the body to adapt in an incredible manner when it goes into the building phase. This enhances the neuronal connections and improves brain function.
Experts believe the intermittent fasting puts the brain cells under mild stress that is similar to the effects of exercise on muscle cells. The stress causes them to adapt and get more energy efficient (17). The body recovers from intense exercise through both the building and cleansing phases.
I was recently asked to discuss how fasting improves our brain health on the Hallmark Channel&rsquos Home & Family show. Check it out in the video below.
Brain-Derived NeuroTrophic Factor:
Brain-Derived NeuroTrophic Factor (BDNF) levels govern the formation of new neurons and the development of synapses and various lines of communication within the brain. Higher levels of BDNF lead to healthier neurons and better communication processes between these neurological cells (18).
Low levels of BDNF are linked to dementia, Alzheimer&rsquos, memory loss and other brain processing problems (19). Intermittent fasting from 16 -18 hours has been shown to boost HGH levels by 50-100% and fasting up to 36 hours has been shown to boost BDNF levels by up 400% (1).
Research has shown that bouts of fasting have a great anti-inflammatory effect on the entire body (20, 21, 22). Sufferers from asthma have shown great results as have preliminary reports on individuals with Alzheimer&rsquos and Parkinson&rsquos (23). Mattson and colleagues are preparing to study more details about the impact of fasting on the brain using MRI technology and other testing.
Best Strategies For Fasting:
The best way to begin fasting is by giving your body 12 hours between dinner and breakfast every single day. This allows 4 hours to complete digestion and 8 hours for the liver to complete its detoxification cycle. After this is a standard part of lifestyle, try taking one day a week and extending the fast to 16-18 hours. Eventually, you may choose to do a full 24 hour fast each week.
During the Fasting Period it is great to drink cleansing beverages such as fermented drinks, herbal teas, water with infused superfood extracts, water with lemon or apple cider vinegar, etc. These enhance the cleansing process by providing anti-oxidants and micronutrients that enhance healing while not interacting with insulin or HGH levels.
Check out this article, where I discuss the various ways you can begin and create an intermittent fasting lifestyle.
Precautionary Step Before Fasting:
Before one begins a lifestyle of intermittent fasting they should first remove as much sugar and grains from their diet as possible. This will create better blood sugar balance and help regulate insulin and the stress hormone cortisol. The diet should be built around good fats, anti-oxidants, clean protein and fiber. It can take three to seven days to stabilize blood sugar and stress hormones before intermittent fasting would be advised.
Once the body is properly trained, most people are able to easily do a 16-18 hour fast everyday. The easiest way to do this is by missing breakfast to extend the overnight fast. Have a light lunch or mid-afternoon snack and then a large dinner. For many, they feel so great doing this that they choose to never go back to eating any differently. If you prefer to eat breakfast and lunch and fast through dinner that works great as well!
We know that fasting improves brain function and developing strategies that allow you to do this successfully is well worth your time and energy. As you begin fasting, you build up the metabolic muscle and it becomes significantly easier within a week or 2 of starting.
I highly recommend doing at least 2-3 days of intermittent fasting each week to get the benefits. This can be spaced out if you are struggling so it isn&rsquot on consecutive days. Crescendo fasting is an example where you would do 2 non-consecutive days per week of a 16 hour fast.
If you reduce sugar and carbs in your diet and increase healthy fats and implement an intermittent fasting lifestyle, you will see the results as fasting improves brain function and prevents age related mental decline.
Be sure to check out my Fasting Transformation Quickstart program to learn exactly how to dial in the right fasting lifestyle plan for you.
What is intermittent fasting, again?
"Intermittent fasting cycles between periods of complete fasting, modified fasting (often very low in calories), and &aposfeasting&apos (days with no food restriction)," says Yasi Ansari, M.S., R.D., C.S.S.D., a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. "Intermittent fasting is also defined as periods of calorie restriction between periods of normal calorie intake." (See also: Everything You Need to Know About Intermittent Fasting)
Unlike, say, keto and other popular diets, IF is best described as an eating pattern or schedule that dictates when you eat rather than what you eat. Intermittent fasting also comes in a variety of different forms that you can modify based on your schedule and needs. Here&aposs a breakdown of the most common types of intermittent fasting:
Alternate day fasting: Alternating between days of eating and days of fasting, during which you do not consume any food or beverages except for calorie-free drinks, such as water, coffee, and tea sans-milk. (Related: What You Need to Know About Alternate Day Fasting)
Time-restricted daily fasting: Limiting intake to waking hours, normally without any restrictions. Fasting for 8-12 hours per day, most of which takes place during the time you&aposre sleeping.
- 16:8 method: One of the more popular intermittent fasting diets, this involves eating whatever you want for eight hours, then fasting for 16.
Modified weekly fasting: There are many different combinations of ways that you can choose to fast, such as.
- 5:2 method: This method involves eating normally for five days of the week and then fasting for the other two days, during which you cut back your caloric intake to 500-600 calories a day.
- 6:1 method: Similar to the 5:2 approach, but you cut back your calories or fast for only one day a week.
- 24-hour fast: This protocol requires fasting (except for sipping on calorie-free drinks) for two non-consecutive 24-hour windows twice a week.
No matter which method you choose, IF can, and likely will, impact more than just your grocery list. (Odds are all those hours sans-food will lead to fewer goodies during your next Trader Joe&aposs run.) While you might anticipate some physical results of intermittent fasting, you should know that IF may also have an impact on your mind. (See also: What Fit Women Need to Know About Intermittent Fasting)
The Popular Diet One Neurosurgeon Swears By as a Way to Boost Your Brainpower
Perhaps there is a reason why most of the world’s major religions call for periodic fasting. Intermittent hunger clears the mind, awakens the senses, and improves brain functioning. Plus it lowers your blood sugar, reduces your insulin levels, and helps you lose weight by reducing total calories. What’s not to love?
Well, the hunger. But it only lasts for a short time!
Consider our prehistoric ancestors, the hunters and gatherers who survived through feast and famine, abundance and scarcity. The real “Paleo diet” didn’t consist of just large hunks of meat. Many were the days and weeks they failed to catch an auroch or boar and went to sleep hungry.
But with the hunger pangs come benefits. Going without food for even a day increases your brain’s natural growth factors, which support the survival and growth of neurons. Evolution designed our bodies and brains to perform at their peak as hybrid vehicles. Metabolic switching between glucose and ketones is when cognition is best and degenerative diseases are kept at bay. As a recent paper in Nature Reviews Neuroscience put it: “Metabolic switching impacts multiple signaling pathways that promote neuroplasticity and resistance of the brain to injury and disease.”
So how do you do it? Not by overloading on glucose or ketones [the energy source produced when the liver burns fat], but by altering the cadence of eating and letting the body do what it was designed to do during times of food scarcity.
I’m not talking about caloric restriction, which extends longevity in animals and may well do the same in humans. People who follow a serious caloric restriction diet, eating as little as a thousand calories per day, are always hungry. I’m talking about being intermittently hungry by forcing your body to burn its fat reserves once or twice a week. The exhaust from this, ketones, will not only keep your brain going during those periods of fasting and hunger but will actually improve cognition, grow the connections between neurons, and stave off neurodegeneration.
I follow (or at least try to) an intermittent fasting diet, and I recommend it for anyone who wants to improve their mood and hit peak cognition. Here is my plan:
The effect of fasting on erectile function and sexual desire on men in the month of Ramadan
Purpose: To determine the effect of Ramadan intermittent fasting on erectile function (EF), sexual desire and serum hormone levels.
Materials and methods: Eligible male participants completed the two domains of International Index of Erectile Function (IIEF) questionnaire for EF and sexual desire. They also provided information on any known disease, treatment taking, smoking habits and frequency of sexual intercourse. Frequency of sexual intercourse, two domains of IIEF questionnaire, serum hormone levels, body weight before and four-weeks after the end of month of Ramadan were also recorded.
Results: Overall, 45 men, with a mean age of 37 ± 7.2 years, participated in the study. Frequency of sexual intercourse (P = .046), sexual desire (P = .002), body weight (P = .009) and serum follicle stimulating hormone (FSH) level (P = .016) decreased significantly at the end of month of Ramadan compared to baseline. No statistically significant differences were found on EF (P = .714), serum testosterone (P = .847), luteinizing hormone (P = .876), estradiol (P = .098) and dehydroepiandrosterone sulfate levels (P = .290).
Conclusion: Ramadan intermittent fasting might be associated with decrease in sexual desire, frequency of sexual intercourse and serum FSH level.
How does fasting affect your brain?
Despite popular concerns to the contrary, fasting has potentially incredible benefits to various brain functions. Perhaps the most amazing benefit may stem from the activation of autophagy, a cellular cleansing process. Recently, one of the pioneers of research into autophagy was awarded the 2016 Nobel Prize for Medicine in growing recognition of this major pathway of disease. Fasting also has known anti-seizure effects.
From an evolutionary standpoint, mammals respond to severe caloric deprivation with a reduction in the size of all organs with two prominent exceptions – the brain and the male testicles. The preservation of the size of the testicles is also a significant advantage in trying to pass on our genes to the next generation.
The preservation of cognitive function makes quite a lot of sense for the survival of the species. Suppose we are caveman, and it’s winter and food is scarce. If your brain started to slow down, well, the mental fog would make it that much harder to find food. Our brainpower, one of the main advantages we have in the natural world, would be squandered. Each day without food would slowly erode our mental functioning until we are slobbering idiots, incapable of basic bladder function let alone going out to hunt for food. During starvation, higher cognitive function is maintained or even boosted.
This has been known throughout history. In Ancient Greece, the great thinkers would fast for days on end, not because they needed to lose weight, but because they believed (correctly) that fasting would increase their mental agility. Even today, we marvel at the ancient Greek philosophers and mathematicians. In stories of Japanese prisoners of war in World War II (Unbroken by Laura Hillenbrand), many have described the amazing clarity of thought that often accompanies starvation. In this book, the main character describes a prisoner who would read entire books from memory, and another who learned the Norwegian language in a few weeks. Incredibly, these feats were so commonplace that prisoners simply accepted it as a fact of life that starvation increases cognitive ability.
Mental sharpness increases during fasting
In mammals, mental activity increases when hungry and decreases with satiation. We have all experienced this as ‘food coma’. Think about that large Thanksgiving turkey and pumpkin pie. After that huge meal, are we mentally sharp as a tack? Or dull as a concrete block? How about the opposite? Think about a time that you were really hungry. Were you tired and slothful? I doubt it. Your senses were probably hyper-alert and you were mentally sharp as a needle. The idea that food make you concentrate better is entirely incorrect. There is a large survival advantage to animals that are cognitively sharp, as well as physically agile during times of food scarcity.
Studies have also proven that mental acuity does not decrease with fasting. One study compared cognitive tasks at baseline and after a 24 hour fast. None of the tasks – including sustained attention, attentional focus, simple reaction time or immediate memory were found to be impaired. Another double-blinded study of a 2-day ‘almost total’ caloric deprivation found no detrimental effect even after repeatedly testing cognitive performance, activity, sleep and mood.
When we say we are ‘hungry’ for something (hungry for power, hungry for attention), does it mean we are slothful and dull? No, it means that we are hyper-vigilant and energetic. So, fasting and hunger clearly activate us towards our goal. People always worry that fasting will dull their senses, but in fact, it has the opposite, energizing effect.
These sorts of tests are easy to see in animal studies. Aging rats were started on intermittent fasting regimens and markedly improved their scores of motor coordination and cognitive tests. Learning and memory scores also improved after IF. Interestingly, there was increased brain connectivity and new neuron growth from stem cells. This is believed to be mediated in part by BDNF (Brain Derived Neurotrophic Factor). In animal models, both exercise and fasting significantly increase BDNF expression in several parts of the brain. BDNF signaling also plays a role in appetite, activity, glucose metabolism and autonomic control of the cardiovascular and gastrointestinal systems.
Fasting and neuro-degenerative diseases
There are also very interesting mouse models of neuro-degenerative diseases. Mice maintained on IF, compared to normal mice, showed less age-related deterioration of neurons and less symptoms in models of Alzheimers disease, Parksinon’s and Huntington’s disease.
In humans, the benefits to the brain can be found both during fasting and during caloric restriction (CR). During exercise and CR, there is increased synaptic and electrical activity in the brain. In a study of 50 normal elderly subjects, memory test improved significantly with a 3 months of CR (30% reduction in calories).
Neurogenesis is the process where neural stem cells differentiate into neurons that are able to grow and form synapses with other neurons. Both exercise and CR seem to increase neurogenesis via pathways including BDNF.
Even more interestingly, the level of fasting insulin seems to have a direct inverse correlation to memory as well. That is, the lower you are able to drive down fasting insulin, the more improvement on memory score that is seen.
Increased body fat (as measured by BMI) has also been linked to decline in mental abilities. Using detailed measurements of blood flow to the brain, researchers linked a higher BMI to decreased blood flow to those areas of the brain involved in attention, reasoning, and higher function.
Intermittent fasting provides one method of decreasing insulin, while also decreasing caloric intake.
Fasting might prevent Alzheimer’s disease
Alzheimer’s disease (AD) is characterized by the abnormal accumulation of proteins. There are two main classes – amyloid plaques and neurofibrillary tangles (tau protein). The symptoms of AD correlate closely with the accumulation of these plaques and tangles. It is believed that these abnormal proteins destroy the synaptic connections in the memory and cognition areas of the brain.
Certain proteins (HSP-70) act to prevent damage and misfolding of the tau and amyloid proteins. In mouse models, alternate daily fasting increased the levels of HSP-70. Autophagy removes these tau and amyloid proteins when they are damaged beyond repair. This process, too, is stimulated by fasting.
There is substantial evidence that risk of AD is related to obesity. A recent population based twin study demonstrated that weight gain in middle age predisposes to AD.
Taken together, this suggests a fascinating possibility in the prevention of Alzheimer’s disease. Over 5 million American have AD and this number will likely increase rapidly due to the aging population. AD creates significant burdens upon families that are forced to care for their afflicted members.
Certainly fasting may have significant benefits in reducing weight, type 2 diabetes along with its complications – eye damage, kidney disease, nerve damage, heart attacks, strokes, cancer. However, the possibility also exists that it may prevent the development of Alzheimer’s disease as well.
The method of protection may also have to do with autophagy – a cellular self cleansing process that may help removed damaged proteins from the body and brain. Since AD may result from the abnormal accumulation of Tau protein or amyloid protein, fasting may provide a unique opportunity to rid the body of these abnormal proteins.
5. Boosts Human Growth Hormone
Upon first hearing human growth hormone (HGH), you may have a picture of a bodybuilder using it to get huge muscles. HGH from an exogenous source (from the outside) is not recommended for a wide variety of reasons and isn’t the best for your body. [R]
Actually HGH has been discovered to have incredibly powerful anti-aging and longevity benefits, but in particular HGH can improve cognition, provide neuroprotection, and increase neurogenesis.
One study in particular showed that HGH had a neuroprotective effect, preserving your brain health and brain performance.
Intermittent fasting has been shown to naturally boost HGH levels to provide healthy anti-aging, repair, neuroprotective, and longevity benefits. [R] [R]
The danger of hyper-specialization
The explosive expansion of knowledge that started in the mid 1800s led to hyper-specialization inside and outside academia. Even within a single discipline, say philosophy or physics, professionals often don't understand one another. As I wrote here before, "This fragmentation of knowledge inside and outside of academia is the hallmark of our times, an amplification of the clash of the Two Cultures that physicist and novelist C.P. Snow admonished his Cambridge colleagues in 1959." The loss is palpable, intellectually and socially. Knowledge is not adept to reductionism. Sure, a specialist will make progress in her chosen field, but the tunnel vision of hyper-specialization creates a loss of context: you do the work not knowing how it fits into the bigger picture or, more alarmingly, how it may impact society.
Many of the existential risks we face today — AI and its impact on the workforce, the dangerous loss of privacy due to data mining and sharing, the threat of cyberwarfare, the threat of biowarfare, the threat of global warming, the threat of nuclear terrorism, the threat to our humanity by the development of genetic engineering — are consequences of the growing ease of access to cutting-edge technologies and the irreversible dependence we all have on our gadgets. Technological innovation is seductive: we want to have the latest "smart" phone, 5k TV, and VR goggles because they are objects of desire and social placement.
Vitamin D is essential for proper immune functioning and alleviation of inflammation.
Are you or someone you love suffering from depression or an autoimmune disorder? When is the last time you checked your Vitamin D levels?
Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.
Are you or someone you love suffering from depression or an autoimmune disorder? It appears vitamin D deficiency may be to blame.
Vitamin D is essential for proper immune functioning and alleviation of inflammation. The beneficial effects of vitamin D on protective immunity are due in part to its impact on the innate immune system and has numerous effects on cells within the immune system. Vitamin D is also involved in maintaining the proper balance of several minerals in the body. And, it helps to ward off the flu and many viruses and treat them. The latest research links vitamin D deficiency to many disease states. These disease states include cancer, osteoporosis, heart disease, depression, arthritis, and just about every other degenerative disease.
“Vitamin D reduces depression. In a randomized, double-blind study, People with depression who received vitamin D supplements noticed a marked improvement in their symptoms.” – Journal of Internal Medicine
According to the Nutrition Research Journal, as many as 80% of people are deficient in vitamin D. Inadequate exposure to sunshine, poor eating habits, malabsorption, the VDR genetic mutation, and accelerated catabolism due to certain medications, dark skin pigment color, and too much sunscreen can be to blame.
A doctor can check vitamin D levels with a simple blood test. Many mainstream doctors will suggest that you are within normal limits if your levels are 20-30ng/mL. However, for optimal health, the Endocrine Society and many functional medicine M.D.s and naturopaths will recommend levels of between 40-70 ng/mL for both children and adults. These doctors will also recommend a more aggressive replenishment program. For example, at age five, my son’s level was 24. The pediatrician recommended 500iu daily of supplementation, while our naturopath recommended 5,000iu daily for six months before retesting. Six months later, his levels were almost normal.
“Through several mechanisms, vitamin D can reduce risk of infections. Those mechanisms include inducing cathelicidins and defensins that can lower viral replication rates and reducing concentrations of pro-inflammatory cytokines that produce the inflammation that injures the lining of the lungs, leading to pneumonia, as well as increasing concentrations of anti-inflammatory cytokines” – PubMed
How to Increase Your Vitamin D Levels
Get enough sun . Vitamin D3, “the sunshine vitamin,” is the only vitamin your body that is made, with the help of the sun. So be sure to get enough sun exposure to help the body make this essential nutrient. Hold off trying to protect ourselves from the rays of the sun at every turn by slathering sunscreen. Allow yourself to play outside, garden, and enjoy the rays in moderation.
If you must use some sunscreen, avoid chemical sunscreens made with toxic chemicals that cause thyroid dysfunction, endocrine disruption, allergies, organ toxicity, reproductive toxicity, skin cancer, development, brain, and metabolism problems. Shop for natural mineral-zinc-based certified products instead. When exposed to scorching climates or in the sun for extended periods, we use sunscreens by Babyganics, Badger, Babo Botanicals, and Goddess Garden products.
Eat a well-balanced diet, with foods higher in vitamin D . Although it is believed that we only get twenty percent from the foods we eat. Some foods higher in D include cod liver oil, fish, oysters, eggs, and mushrooms.
Get checked for the VDR mutation . A blood test will determine if you have mutations in the vitamin D receptor. The consequence can be lower vitamin D levels and the inability to absorb vitamin calcium and many other minerals properly. According to a 2020 scientific report, supplementation of vitamin D can help improve VDR gene expression, so more supplementation may be necessary if you have this mutation.
“Something so simple. Vitamin D supplementation could improve the health status of millions and so becomes an elegant solution to many of our health problems today.” – Carol L. Wagner, MD – Medical University of South Carolina
Supplementation 101 . Supplementation is often critical if you cannot properly metabolize or absorb enough vitamin D or not get enough sunshine. In areas with long winters and specific populations of people with darker skin color, supplementation may be even more critical. There are many supplements on the market. However, many tablet forms are not as bioavailable and harder to absorb. Therefore, it has been recommended that liquid forms are better. In addition, liquid D is often suspended in olive oil, which helps the vitamins to absorb more easily since it is fat soluble. One of my favorite brands is by Seeking Health. It does not contain any impurities or allergy-inducing ingredients.
Boosting the immune system naturally works on your body’s innate wisdom. It supports the body to operate like a well-oiled machine, protects it from unwanted pathogens and disease, and helps ensure a healthy body and mind.
To receive more info on how you and your family can overcome ADHD, apraxia, anxiety, and more without medication SIGN UP HERE or purchase my book Healing without Hurting.
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If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!