Posts in category: Health News

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

We all love sending our children out on the sports field to shine at their sport. We enjoy driving our cars and living our lives to the fullest. Unfortunately, life comes with tragedy. Traumatic Brain Injuries (TBI) are very common these days. It can happen at any time to anyone, but the elderly and children are at the highest risk for a TBI. Falls, accidents, sports injuries, objects hitting the head, and strokes account for the majority of TBI’s in the United States. The way each person heals from a TBI is unique. The rate of healing depends on the severity of the trauma on the tissue and how well the person was nourished before their head injury. My hope is to help you by preventing susceptibility to injury and making sure you have the correct treatment for a TBI.

What are the symptoms after a concussion/Traumatic Brain Injury?

Confusion

Lack of orientation to time and place

Headaches

Vision changes

Memory loss

Difficulty with coordination, clumsiness, stumbling

Poor concentration

Dizziness

Irritability

Personality changes

Slurred speech

Inability to find the right words

Delayed response to questions

Slow processing

Nausea/ vomiting

Sensitivity to noise and light

Problems sleeping

Seizures

Loss of consciousness

In Post Concussive Syndrome (PCS) you can also have a resurgence of the original symptoms of a concussion plus Apathy/Depression/Anxiety

How do we heal the brain after a TBI?

Rest the Brain. I know you don’t want to hear this, but you have to put the injured person in dark room for 14 days. Absolutely no ibuprofen or NSAIDS, garlic, fish oil or ginger for 4 days following a head injury. These foods and medications can thin the blood and increase bleeding in the brain. Avoid all sensory experiences and wear sunglasses if you go out of the house. Use ear plugs. Do not spend any time in front of a screen (movies, tv, gaming, etc.) because blue light is too stimulating to the brain when it is trying to heal. Once you feel better you can read and take part in low stimulating activities but take breaks every 15 minutes. Slowing down is the most important step to healing the brain in the first few weeks post TBI. Imagine the bruise in the brain is like a broken bone. If you keep using it when it needs to heal you are preventing it from repairing itself. If you allow sufficient healing time at the beginning of this process you will recover and heal faster.

Increase protein right away. When the brain is injured it goes into a hyper-metabolic state. This means it needs an extraordinary amount of glucose, ketones, or creatine for the neuron’s energy production to heal. If you are in a high risk sport like race car driving, boxing, soccer, or football you may want to try a ketogenic diet to avoid brain injuries. After a TBI, I suggest eating high protein foods. Steak, eggs, or pea protein powders are imperative to healing the brain. Branch chain amino acids can be added to increase the protein demand. TBI patients need more frequent meals and extra creatine to feed their cells and mitochondria for repair. Incorporate good fats like avocado, nuts, seeds, olive oil, and coconut oil to heal your brain. The key to recovering brain function is to make sure you control inflammation. By consuming a diet full of high antioxidant foods you can help protect the brain before an injury and help manage healing after a TBI. So remember you are protecting your brain every time you eat your 5 servings of fruits and vegetables each day.

People who are struggling with a TBI need to avoid the following:

Alcohol

Processed foods

Refined sugar

Fried and salty foods

Caffeine

Don’t stop moving. 4 days after the injury you can start to walk or take part in limited low impact exercise. If you get a headache, nausea, or any other neurological symptom you need to slow down and rest. One of the most important substances to heal the brain is called Brain Derived Neurotrophic Factor (BDNF). Appropriate exercise increases BDNF.

Benefits of BDNF include:

1.Neuronal growth

2.Restores neuron communication

3.Reduces the risk of neuronal degeneration and death

The following supplements can offer vital nutrients for the brain to protect and heal itself. Managing inflammation and lowering oxidative stress is the key to treating TBI’s. Consult with a Naturopathic Doctor or Functional Medicine Doctor to know how to take these supplements.

1.Antioxidants: Vitamin D, A, C, E, CoQ10, NAC, ALA, and glutathione. Antioxidants help the cells recover from injury by reducing free radical damage to the neurons and increase BDNF.

2.Omega 3 Fatty Acids (DHA/EPA): 1 week post concussion I start patients on essential fatty acids (EFA’s) to reduce inflammation in the brain. By taking Omega 3 oils you are preventing neuronal damage and increasing the fluidity of the cell membranes. By having fluid cell membranes, you are helping the cell take in the necessary nutrients for health. When you are low in EFA’s (like DHA) you are more likely to have deficiencies of these important nutrients inside the cell. This can make you more prone to a head injury. DHA makes up 97% of omega 3 fatty acids in the brain.

3.Phospholipids: Phosphatidylcholine (PC), Phosphatidylserine (PS), and L-Alpha glycerylphosphorylcholine (GPC) can help with the generation of neurotransmitters for cognition and better sleep. They can help restore memory, alertness, reasoning, information processing and mental performance.

4.B vitamins: B vitamins are necessary for reducing inflammation and healing neurons. They are also important for the synthesis and breakdown of neurotransmitters. That means they can help with mood and cognition.

5.Minerals: Magnesium and Zinc are essential for neuronal repair and growth. They also regenerate glutathione (a master antioxidant). Magnesium stimulates BDNF and prevents Post Concussive Syndrome (PCS) which can cause prolonged concussion symptoms and increases in anxiety and depression.

6.Curcumin: Tumeric is a strong anti-inflammatory herb. It is also a great antioxidant and reduces cognitive impairment. Curcumin stabilizes energy in the cell and reduces membrane damage in neurons.

7.L-Carnitine: reduces fatty acid oxidation and helps maintain cell membranes. It is also an important nutrient for energy production in the cell that will help increase the patient’s processing speed and attention.

8.Stay well hydrated and add electrolytes. I like Seeking Health’s electrolyte formulation because it has the creatine with the electrolytes. I don’t suggest electrolyte formulations with food coloring and high fructose corn syrup.

Every TBI patient I’ve ever run an Adrenal Stress Index (ASI) has had adrenal dysfunction. This is why most head injury patients have symptoms of fatigue for months or years after their accident. Adrenal insufficiency is common in this population and they can feel so much better with adrenal support. Testing is important to assess cortisol levels before treatment. High and low cortisol can exhibit similar symptoms so your doctor will need to know what stage of adrenal dysfunction you are in to treat the adrenals correctly. Speak with your doctor to find the best treatment for adrenal dysfunction.

Watching a loved one after a concussion or TBI is scary. Unfortunately, there is a lot of bad information out there on what to do and a lack of awareness about what you can do. I hope this information is helpful. There are ways to feel better and regain your health. Please reach out if you have any questions. As always, I’m here to help and support you in health. Please call my office at 303.284.3180 to learn more. 

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

It is the time of year to find renewal. Spring is the time to clean out your house. It’s also the most optimal time to cleanse your body. In Chinese medicine, spring is the best season to work with cleaning out the liver. During the spring months you might notice you feel a little more irritable, you might have less patience, your energy is usually lower, you could be putting on some extra weight and you may notice you wake up too early. If you have any of these symptoms or would like to feel more vibrant, try my cleanse protocol.

Springtime is a perfect time of year to detoxify your liver, reduce inflammation in your body, and renew your health. I ask my patients to look at a spring detox as a 6-week commitment. You don’t need to buy expensive juice programs, or costly supplements to detoxify your body. Here are some great suggestions to try this spring.

 1. Go off all caffeine, alcohol and some of your over the counter drugs (Tylenol, sleep aids, antacids). Tylenol is extremely toxic to the liver and it significantly reduces your strongest anti-oxidant (glutathione) in the body, for several days with each dose.  These over the counter drugs deplete you of important nutrients and are also very hard on your detoxification pathways.  We can find natural ways to treat the symptoms you are trying to manage with over the counter medications.

2. Try an anti-inflammatory diet. This diet eliminates the most common inflammatory foods like sugar, gluten, dairy, seafood, nuts, banana, and oranges. For the full diet, please look at my Anti-Inflammatory Diet handout. This is also a great time to increase foods like artichoke, turmeric, and dark green leafy vegetables (parsley, cilantro, spinach, kale, chard, watercress, dandelion and endive). All of the ingredients found in my favorite Spring Smoothie recipe are perfect for detoxification.

3. Don’t forget to consume organic protein! You need protein to carry toxins out of your body. This is why I don’t recommend fasting. I suggest 2 oz of meat at least twice a day. Meats you may want to have include, organic lamb, bison, beef, and turkey.

4. Many of you have heard this…. “I would swim in castor oil everyday, if I could!” Castor oil is amazing for you and it will keep you young! Castor oil is a whole system tonic, when applied and absorbed slowly through your skin. Castor oil detoxifies your liver, moves your lymphatic system (the sewer system of your body), tones your immune system to respond appropriately, heals the gastro-intestinal lining, and encourages restorative sleep. Check out my Castor Oil Pack handout to learn how 45 minutes a day can make a big difference in your health.

5. Increasing circulation and sweating is another way to remove toxins from your body. Exercise for at least 30 minutes/day. Dry skin brushing towards your heart will also move that sluggish lymphatic system and help you detoxify. You can also try a simple hydrotherapy technique by ending your showers with 30 seconds of cold water to boost your circulation.

6. Stay hydrated with clean water and electrolytes. You can add a pinch of sea salt to your filtered water to add electrolytes, if you don’t want to buy them. If you are hydrated, you will flush toxins and stress hormones out of your body.

7. Go to bed early (before midnight) and get more sleep. This gives your body the 8-10 hours it needs to repair and get restorative sleep.

Spring is a wonderful time to renew your health. Cleansing is a fantastic way to reduce your oxidative stress and inflammation. Detoxification will improve your mood, energy, weight loss, and you will get more restful sleep. Your mitochondria will function better giving you more energy and your methylation pathways will help repair your cells and put you in a better mood.  You don’t need to spend a lot of money to clean out toxins. Try these simple steps for 6 weeks and let me know how you feel.  If you have any questions, please contact my office. It’s my passion to help you thrive in health.

Spring Smoothie

1 cup of cilantro

2 stalks of fennel

1 slice of lemon with the rind

½ avocado peeled

*1 avocado pit

16 oz. of water

1 cup of watercress or endive

Blend until smooth.

* You must have a strong blender (Vitamix, BlendTech etc.) to break up the avocado pit.

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

Hopefully you have benefited from the first 8 steps of this series. Here are the last 4 tips for successful eating habits. Sometimes eating well can be expensive, time consuming, strategic, and means you have to employ new habits.

9. Eating Healthy On A Budget

I understand eating healthy costs more money. It is less expensive to eat packaged and fast food than it is to eat a meal with whole grains and fresh vegetables. When you look at the weekly grocery store inserts from your newspaper, the majority of the food that is on sale is from the center isles. These are usually processed foods, high in preservatives, sodium, food coloring, and artificial flavors that come in a box or a can. The problem is that eating the standard American diet causes all of the major health diseases such as obesity, heart disease, hypertension, and diabetes. Saving a few pennies at the checkout counter may cost you dearly in the long run. If you invest in nutritious food now, you can avoid high health insurance costs and medical bills later in your life. There are ways to eating healthy on a budget. Look at my resources page for options to afford eating well and lowering your grocery bill. Here is another great blog on how to eat organic, on a budget. http://foodbabe.com/2013/05/20/how-to-eat-organic-on-a-budget/.

10. Time

Eating well often takes a little more time, organization, and effort in the beginning.  Having the ingredients you need in your pantry will make it easier to be prepared to make healthy choices at meal time. Sometimes it is best to start with recipes that are quick and easy. I usually make extra food at dinner to eat for lunch later in the week. I also make extra ingredients like quinoa to add to other dishes. I make ingredients once and use them all week.  I plan my meals before I go to the grocery store and I keep my kitchen packed with a staple of healthy food choices. We always have a variety of vegetables, nuts, and fruit in my kitchen.

11. Out of Sight, Out of Mind

Do you know your food sensitivities? If not, you should. Avoiding food sensitivities can help you lose weight, decrease inflammation and heal chronic health issues. If you are trying to avoid certain foods, get them out of your kitchen. For example, if you are dairy free, it is best not to have dairy in your refrigerator. If someone else in your house still eats dairy, maybe you all can agree that they will eat dairy outside of the house so you aren’t tempted. I know this one can be tricky. Your willpower and discipline can be tested when unhealthy foods are readily available.  Remind yourself and your family, that food sensitivities need to be taken seriously and keeping these foods away from you will make you more successful with your goals.

12. Don’t Get Hangry (Hungry and Angry)

Make sure you balance your blood sugar by eating regular meals with protein and fiber.  If you skip meals or eat foods that are high in simple carbohydrates, you are more likely to grab foods that are high in sugar to try to bring your blood sugar back up quickly. Unfortunately, you will find yourself in a vicious cycle of highs and lows throughout the day if you keep eating this way. Try to organize your day and keep your body on a schedule. Eating at the same time of day helps your body know when it is hungry. Eating at the same time everyday you will also balance your energy and mood. Balancing your blood sugar will help you sleep better at night.

Eating well is a process. I am here to help.  I love to offering ways to make eating fun and enjoyable. Eating healthy doesn’t need to feel like deprivation. Please see my resource page for recipes and if you need more support please call my office 303.284.3180, and we will schedule time for you.

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

I hope you had a wonderful Thanksgiving! I am back to talk with you about ways to improve your mindset around food. Please review the previous blogs for the first 4 suggestions. Here are the next 4 steps in my program to implement into your life for vibrant health.

5. Visualize your Health

Ask any high performance athlete how important it is to visualize success. I say, try the same thing with your health. Imagine what your life would be like if you felt healthy and energized all the time. What would you do with that extra energy? Picture it in your head and write it down. Create a healthy meal in your mind’s eye.  How would it taste? How would your body feel if it was thriving? Then you should imagine how that would change your life. This visualization will help you make your goals a reality.

6. Hug It Out

Touching other people releases oxytocin. This hormone makes us feel connected to our loved ones. It also helps us control our appetite and reduce food cravings. So go give someone a hug!

7. Mediation

Scientist found that regular meditation creates structural changes in the parts of the brain involved with monitoring focus and self-control. It’s pretty simple to do and can be done in minutes. I would suggest with starting a sitting mediation practice and commit to 5 minutes everyday at the same time. Add a few minutes each week. Maybe by week 5 of your meditation you can sit for 15-20 minutes.  Mediation will also help you create more awareness in your life. This awareness will allow you to choose if you are actually hungry or if you are feeling emotional or board.

8. Move It or Lose It!

Sometimes we are more motivated to eat healthy when we are exercising. I’ve had days when I come home from work tired and the last thing I want to do is exercise. Instead, I could sit home, watch a movie, eat dinner and follow it up with a gluten free brownie and a glass of wine. I rarely make this choice, because I know that if I go exercise I will feel less stressed, more energized, and make better decisions about what I will eat.  After I exercise, I don’t want that brownie or glass of wine. I would rather have vegetables and a tall glass of water.  Exercise is a powerful motivator for better health in general. When we exercise we feel more committed to how we treat our body.

By practicing visualization, hugging, meditation and exercise you will become more present in your body. You will become more connected to mindset of health and ultimately change your relationship to food in a positive way. 

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

I hope you are starting to employ the first few steps towards a healthy diet and lifestyle. Loving yourself, practicing mindfulness, and looking at your habits can make big changes in you life. Here are the next 2 steps in my 12-step process. Please remember to take time to incorporate each one with time. That way you can make small steps with profound changes.

3. Practice Intention

Set a realistic intention separate from your goal. It is best if you can set it for something bigger than yourself.  An example might be being a healthy role model for your kids, so they grow up making wise choices in their diet.  What do you love most in life? Who do you want to impact? Maybe your kids or your partner inspire the changes you want to make. Or possibly, you set the intention for your own happiness and wellbeing.

4. Keep Yourself On Track

Keep a food journal. Write down every thing you eat and how you feel after you eat it. This will make you more aware of your eating habits and what foods you are gravitating towards. It’s amazing how many people have told me that they have a really healthy diet and show up in my office shocked at how much sugar they consume.  Sugar is hidden in so many foods you would never think of. If you look at most packaged food, you will find almost all of it has some kind of sugar.  Click here to read about the sneaky ways sugar shows up in your diet without you even knowing.

Keeping a food journal is an easy thing to do online with sites like myfitnesspal.com. Myfitnesspal.com is an extensive nutritional and calorie database. You can load the app onto your computer and phone free, so you can keep track of the foods you eat anywhere, any time. 

As always, please let us know if you need any help. We are happy to support you in your journey toward a vibrant healthy life.

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.

by Dr. Shelese Pratt ND @ The Pratt Clinics

Boulder, Colorado

303.284.3180

There are so many different ideas about how to live a healthier life. I understand, it can be a confusing road to go down. There are a lot of articles online that give advice and it’s hard to know what to believe. Over the next 6 weeks you will be getting my 12-step program to eating healthy.  These 12 steps have proven themselves over the last 11 years of my practice. If you take the time to work on them, one at a time, it will pay off in a life-changing way. Spend one to two weeks on one area and make changes gradually. Rome was not built in a day. These strategies take time to integrate into your life. I am here to coach you when you need support.

1. Mindfulness

When you eat your next meal, slow down and be more conscious of what you put into your mouth. Take your time and mindfully chew every bite. You’ll be amazed how much more you enjoy what you eat.  Reconnect with the sensual pleasure of food.  Scan your senses and see how you feel. What does your food smell or look like? What does the food feel and taste like on your tongue? What does the food sound like when you eat it? This technique will help you slow down and savor your meal.  You can also count how many times you chew to slow down and be present when you eat. Expressing gratitude for your meal, to the farmers who grew your food, and the plants and animals that are providing you nourishment will also help you stay more connected when you eat.

2. Habits

Eating healthy can feel like creating a new habit or neurological blueprint. On average, it takes 66 days to form a new habit. So take it one step at a time. Set realistic goals. Be specific about what you would like to accomplish. Sometimes we can make short-term goals that turn into life-style changes for the better. Once, I had a patient who needed to give up dairy to cure her chronic sinusitis and eczema. We set a goal to eliminate dairy for 3 months. After 3 months she was allowed 1 cheat day every week. Within 9 months she no longer wanted the cheat days and no longer had any issues with her allergies, sinus infections, or skin problems. 

Sometimes it’s also encouraging to look at how far you have come in your goals.  I would also recommend that you share your goals with your friends and family. They will love and support you. Update them on your progress so they can celebrate your success with you.

Staying mindful and present will help you change your habits and enjoy you food.

If you have any questions please call my office. I am here for you.

Click here to explore our services at Flatirons Naturopathic Clinic.