Dr. Tracy McAlvanah's Wellness Blog

A recent study found a diet high in trans fats shrinks the brain and increases the risk of dementia. Trans fats are found in fast foods, processed foods, margarine, shortening, chips, flaky pastries, many fried foods, and many popular convenience foods. They can be identified in a list of ingredients as hydrogenated or partially hydrogenated oil. Diet high in vitamins, omega 3s protect brain On the other hand, study participants who ate diets high in vitamins B, C, D, and E and omega 3 fatty acids were found to have larger, healthier brains than their junk-food eating counterparts. These nutrients are found in a diet high in vegetables, fruits, fish, and raw nuts and seeds. Even small amounts of trans fats damaging Although a few studies in the past have examined the link between brain health and trans fats, this study by Oregon Health and Science University in Portland was the first to measure blood levels of trans fats in relation to brain volume using MRI brain scans. The mos...

You could eat a “heart-healthy” diet, exercise regularly, and maintain a healthy weight and still be at risk for heart disease. Why? Because the root cause of heart disease is inflammation, and managing inflammation goes beyond standard prevention advice. The whole grain diet, inflammation, and heart disease Are you following popular guidelines by eating a whole grain diet? Opting for whole wheat bread may seem like a healthy choice; however research suggests that as many as one in five people have a gluten sensitivity . For the gluten-intolerant person, even whole wheat products cause inflammation, increasing the risk of heart disease. In fact, more and more people are discovering that they can significantly reduce inflammation by eliminating grains all together. Other foods—such as dairy or eggs—may also cause sensitivities and increase inflammation. An anti-inflammatory diet can help ferret out which foods increase inflammation. Whole grains and blood sugar A grain-based...

Many dismiss childhood stomach aches as a normal part of growing up. However research shows that chronic childhood stomach aches could result in anxiety and depression later in life. A Stanford University researcher found that gastric irritation early in life could pave the way for lifelong psychological problems. Of course, not all childhood stomach aches will lead to adult depression and anxiety; genetic makeup and when the stomach aches occur developmentally are also important factors. Researcher Pankaj Pasricha, MD, notes that 15 to 20 percent of people experience chronic pain in the upper abdomen, and are more likely to suffer from anxiety or depression than their peers. Gut and brain hardwired together Dr. Pasricha points to the connection between the gut and brain as an explanation for psychological issues related to childhood stomach aches. The gut has its own nervous system—similar to that of the brain—and is hardwired to the brain by the vagus nerve, a nerve that runs fro...

Are you a night owl who can’t fall asleep? Are you half dead in the morning without several cups of coffee? If so, you may have an increased risk of developing dementia later in life. Our “body clock,” or circadian rhythm, regulates our sleep/wake cycles. A healthy circadian rhythm has you alert in the morning, tired at night, and able to sleep through the night. When it becomes imbalanced your risk of developing dementia, Alzheimer’s, and other diseases increases. Dementia and circadian rhythm share same area of the brain The area of the brain that governs the circadian rhythm, the hippocampus, also plays a role in short-term memory and learning. The hippocampus is the first target of degeneration in dementia and Alzheimer’s disease. An imbalanced circadian rhythm could point to problems in the hippocampus and an increased risk of dementia later in life. Studies link circadian rhythm imbalance with dementia risk A recent study found the risk of dementia was higher in older w...

Now that the food comas, sugar hangovers, and holiday binges are over, it’s a good time to “clean house” with a detox diet. A detox diet calms inflammation, stimulates repair and recovery, and boosts energy. A detox diet should never involve frequent hunger or lack of nutrients, factors that only stress the body further. Finding food intolerances Many people don’t realize they have food intolerances. These foods trigger an immune reaction and cause such symptoms as low energy, rashes, joint pain, digestive issues, headaches, anxiety, depression, and more. They also prevent weight loss. The foods people most commonly react to are gluten, grains, dairy, eggs, and nuts. Other inflammation triggers Other common immune triggers include nightshades (potatoes, tomatoes, peppers, etc.), legumes, coffee, and, of course, foods high in sugar. Don't forget, sugary foods include sweet fruits and natural sweeteners, such as honey, maple syrup, and agave. The hunger-free diet plan At this ...

The tin of peppermint bark is empty, the pies polished off, and the Yule log cake reduced to crumbs. Left in their wake, however, is the sugar hangover, that annual holiday tradition that may include an upset stomach, headache, lethargy, brain fog, skin problems, join pain, mood swings, allergy symptoms, and a heap of regret. How to recover from a sugar hangover While alcohol hangover cures are a folklore staple, you can take solid steps to recover from your sugar hangover: Quit eating sweets. Those holiday treats have sent your blood sugar levels skyrocketing and plummeting repeatedly, taxing the immune system, the brain, hormone balance, and every other system in the body. To recover, put blood sugar levels on an even keel by eating protein every two to three hours, eating a good breakfast, and avoiding starchy foods, desserts, and sweet drinks (soda, sweet coffee drinks) that spike blood sugar. Instead focus on quality proteins, leafy vegetables, and good sources of fat (olive ...

Question It seems girls go through puberty much earlier these days. Why? Answer It’s true many girls reach puberty earlier today. Although the exact cause is not known, researchers suspect estrogen-promoting chemicals in the environment, obesity, and dietary factors to be the culprits. Earlier than ever Today it’s common for girls to begin developing breasts at age eight—once considered abnormally young—and to begin menstruation at age 12. Earlier puberty not only may cause emotional pressures, but also may raise the risk of breast and ovarian cancer due to longer exposure to estrogen. Estrogen-promoting chemicals Common chemicals in our environment today boost estrogen activity, which can trigger puberty early. These include pesticides, flame retardants, BPA (in tin cans, baby bottles, toys, and other food packaging), phthalates (in cosmetic products, PVC, plastics, food packaging, and numerous products), and parabens (in shampoos and cosmetic products). Phthalates have also been link...