Did you know there are steps that you can take now to protect your brain against dementia and Alzheimer’s? Dementia and Alzheimer’s are not inevitable processes of aging or your genetics; rather, they are manifestations of specific pathological change in the brain that, when properly identified, can be reversed with targeted lifestyle and supplemental support. Dr. Powell is a certified provider of the Bredesen Program for Preventing Cognitive Decline (PreCODE) aim to identify and eliminate the true root cause of cognitive decline. 
 
Like all chronic disease, the changes in the brain that cause dementia develop over many decades. Unfortunately, we don’t typically see symptoms until far into the disease process, so by the time significant memory changes appear there is already advanced inflammation and damage in the brain. Preventative care is crucial to stopping dementia, as we have the best chance of halting this disease when we intervene before enough damage to generate symptoms has occurred.
 
Luckily, there are ways that we can detect problems in the brain early – long before cognitive changes begin – with the correct screening tools. Screening for all individuals should start at age 45 to have the best chance of reversing any abnormalities that are identified. This screening, called a Cognoscopy, should be conducted annually, just like your routine lab testing and cancer screenings. Individuals with any of the following conditions are at increased risk for dementia and may need screening more frequently or starting at an earlier age: 
​

• Prediabetes or diabetes
• Heart disease or high blood pressure
• Obesity
• Daily alcohol use
• Current or past tobacco use
• Low physical activity (less than 150 minutes per week)
• Low cognitive activity/mental engagement
• History of head injury or depression
• History of chemical exposure from mercury dental amalgams, pesticides, certain chemotherapies, indoor molds, or repeated general anesthesia
• While family history is NOT a significant predictor of dementia risk, in those with a family member with disease onset earlier than age 60, earlier screening is recommended

 
Cognoscopy involves two simple tests, one conducted with your medical provider in office, and one conducted on your computer at home. More in-depth testing may be conducted to identify treatable risk factors for high-risk individuals, those with a family history, or those with abnormalities identified on the Cognoscopy.
 

Are you one of the more than 100 million people in the United States with asthma and/or allergies? Did you know...

• More than 27 million people in the U.S. have asthma (more than 22 million adults and 4.5 million children)1,2
• About 20 million people in the U.S. have food allergies (16 million adults and 4 million children)3,4
• About 81 million people in the U.S. have rhinitis due to nasal allergies, also called “hay fever” (67 million adults and 14 million children)3,4

Your naturopathic doctor treats and manages asthma, as well as food and environmental allergies, by identifying and treating the root causes of the allergy while stimulating and supporting the body’s ability to heal. She will recommend supplements to calm an over-reactive immune system, with the goal of foundationally stabilizing immune cells so they are not overproducing histamines. Histamines activate when your body is trying to get rid of something, and you may experience symptoms such as sneezing, runny nose, red and itchy eyes, difficulty breathing, etc. These are all symptoms of inflammation in the body.

Hälsa offers a variety of tests that identify sources of environmental allergies and food sensitivities. Food sensitivity testing streamlines the process of identifying triggering foods, providing clear evidence and guidance to begin the healing process and start improving symptoms. Similarly, environmental allergy testing identifies environmental allergens that are present. Environmental allergies include reactions to mold/mildew, dust, and pollen.

Lab tests used by our NDs include food sensitivity and food allergy tests, mold testing, and gut microbiome testing. Many tests can be completed at home and mailed in to the lab, making it easy for patients to take the test and have results sent to their provider.

As part of treating the underlying causes that trigger an allergic response, your naturopathic doctor will likely focus on understanding food allergies and sensitivities as one of the underlying causes. When you identify and eliminate food allergies and sensitivities, you decrease the amount of inflammation in the body, which then decreases lung and airborne reactions in the body.

There is also a relationship between asthma and gastrointestinal health, in that the health of the digestive system influences the health of the lungs. There is communication between immune cells in the lungs and the gut. The lungs have their own microbiome that is directly influenced by the gut microbiome and impacts the risk of respiratory disease. Therefore, taking a gut health test is important especially if you have digestive symptoms, allergies and/or asthma.

Supplements can soothe symptoms of inflammation while you work with your health care team to understand root causes. Supplements such as Aller-C and Hist-DAO break down histamines produced in the body when inflammation is triggered. Your provider may also recommend supplements that support gastrointestinal health and healing.


Dr. Mutti’s Recommended Supplements:

Vital Nutrients Aller-C (100ct) – Sale price $27.90 For anyone suffering inflammation associated with seasonal allergies. Aller-C is a citrus bioflavonoids formula that has been shown to have a powerful effect on respiratory and sinus inflammation. Take 2 capsules 2 times a day to manage seasonal allergy symptoms. Regular Price $34.90

Ortho Molecular Products D-Hist Jr. (60ct) – Sale price $16.80 Chewable antihistamine for environmental allergy symptoms. Suitable for children and adults. Regular Price $20.99

Xymogen Hist-DAO (60ct) - Sale price $44.00 Suitable for anyone with food sensitivities, Hist-DAO contains an enzyme that decreases histamine response triggered by food sensitivities. Take one tablet with meals. Regular Price $54.99
 
These are not suitable replacements for people who are using prescribed medications for food allergies that cause anaphylaxis, or severe asthma that is controlled with prescribed medications.

Talk to your Hälsa provider if you experience seasonal, environmental, and/or food allergies, and want to understand how to treat the symptoms and their root causes.
 
 
Sources:
Asthma and Allergy Foundation of America: https://aafa.org/get-involved/asthma-and-allergy-awareness-month/
1. National Center for Health Statistics. (2023). 2022 NHIS Adult Summary Health Statistics. U.S. Department of Health and Human Services.
https://data.cdc.gov/d/25m4-6qqq 
2. National Center for Health Statistics. (2023). 2022 NHIS Child Summary Health Statistics. U.S. Department of Health and Human Services.
https://data.cdc.gov/d/wxz7-ekz9 
3. Ng, A.E. & Boersma, P. (2023). NCHS Data Brief, no 460: Diagnosed allergic conditions in adults: United States, 2021. National Center for Health Statistics.
https://dx.doi.org/10.15620/cdc:122809 
4. Zablotsky, B., Black, L.I., & Akinbami, L.J.(2023). NCHS Data Brief, no 459: Diagnosed allergic conditions in children aged 0-17 years: United States, 2021. National Center for Health Statistics. https://dx.doi.org/10.15620/cdc:123250

We all know about screening for heart disease and cancers, yet as the 6th leading cause of death in the US, kidney disease kills more Americans and creates more years of disability than both colon and breast cancers. Why aren’t we talking more about this?

While a common blood test can detect early stages of kidney dysfunction, these early warning signs often go overlooked. Patients are too often not alerted of this diagnosis until it has progressed to later stages, when greater medical intervention is necessary. The information below will help you understand your lab tests, know when to talk to your doctor about further testing, and steps you can take now to keep your kidneys healthy for decades to come.  

​
Diagnosis and Staging: Am I at risk?
Kidney disease is diagnosed and staged using two simple lab tests:

• GFR (or eGFR) - This is a blood test that shows how efficiently your kidneys filter, or clean, the blood. This test is part of a metabolic panel (or CMP) that is typically included on routine annual screening blood work. Lower levels indicate aging or damaged, less-efficient kidneys. 
• Albumin:creatinine ratio (ACR) or protein:creatinine ratio - This is a urine test that shows if your kidneys are leaking protein into your urine. Proteins are large molecules that should not be able to get through the small pores of the kidney filtration unit, so higher levels of proteins in the urine indicate some damage. 

Stages of CKD 

• Stage 1 with normal GFR (> 90 mL/min) and mildly elevated ACR (>30)
• Stage 2 Mild CKD mildly low GFR (60-89 mL/min) and mildly elevated ACR (>30)
• Stage 3A Moderate CKD moderately low GFR (45-59 mL/min)
• Stage 3B Moderate CKD moderately to severely low GFR (30-44 mL/min)
• Stage 4 Severe CKD Severely low GFR (15-29 mL/min)
• Stage 5 End Stage CKD Kidney failure (GFR <15 mL/min)

You must have consistently abnormal result over at least 3 months for diagnosis. If you have a GFR less than 90 at any point, consider asking your medical provider to repeat the testing and include an ACR test to confirm a diagnosis and get a full understanding of your risk. 

An important note on lab testing: GFR is considered “normal” on standard lab ranges until it drops below 60. As you see from the staging criteria above, once you drop below 60 you are already at moderate disease activity, and this value correlates with 75% loss of kidney function! Because your lab test reads “normal,” many people are not alerted to declining kidney function until later stages. However, the good news is that because GFR declines with age, having a modestly low GFR without a high ACR means that you are very unlikely to develop more severe kidney disease.  

Preventative and Naturopathic Treatment:
Early detection of kidney dysfunction is critical, as there are many proactive steps you can take to protect your kidneys and prevent further damage. Here I review some of the most important preventative actions to protect your kidneys: 

• Limit or avoid substances that are toxic to the kidneys, including: NSAID pain medications (ibuprofen, aspirin, aleve, etc), alcohol, certain antibiotic medications (neomycin, gentamycin, cyclosporins), antiviral medications (acyclovir), bisphosphonates (reclast), pesticides/herbicides and  imaging contrast dyes (iodine,  gadolinium). Diuretic medications (Lasix, spironolactone) can be risky in those with existing kidney issues, as they force hyperfiltration of already stressed kidneys. 
• Manage other medical conditions that damage the kidneys: high blood pressure and diabetes/prediabetes are the most common conditions that damage the kidneys, and can be aggressively managed with diet and lifestyle to protect the kidneys.
• Hydration: For healthy kidney function, consume about 80-100 oz of water daily. You may need more based on exercise, caffeine intake, and diuretic medications. Those with kidney disease may need to limit water intake to avoid forcing the kidneys to hyperfilter, so check with your medical provider on the right amount for you. 
• Nutrition: An organic, whole foods diet that limits processed food, soda, alcohol, and sugar is the best preventative medicine for your kidneys. Include at least 5 cups of colorful fruits and veggies daily, as the antioxidants in these foods reduce inflammation. Freshly ground flax seeds (2-3 Tbls daily) and kombu seaweed are excellent additions to support kidney health. Those with existing kidney diseases, particularly stage 3B or higher, need to consume a low protein, vegetarian diet to prevent further damage. High protein diet may stress the kidneys, even in those without underlying disease; there can be many benefits from consuming high protein for other medical conditions, but added kidney support may be necessary to prevent damage if doing so over extended periods of time. 
• Herbal support: Herbs are highly effective medications for the kidneys, and are very effective for lowering ACR and increasing GFR. For broad spectrum support, choose Kidney Korrect (2 capsules daily on empty stomach), a blend of medicinal mushrooms and herbs that works well to increase/correct GFR in early stages. For high ACR or proteinuria, choose ProOmega 2000, a high potency, purity-tested fish oil; the dose shown to reduce or eliminate protein in the urine is 5 capsules (5000mg) daily with food. 

Not every delicious meal is super photogenic. While the filling and sauce in this recipe is a pleasing orangey yellow color, this meal doesn't photograph great. But trust us. The first time I made this meal I thought it was a long shot that anyone would happily eat it, but I thought I'd try it anyway. Before I knew it, everyone was helping themselves to seconds, and it has been a family favorite ever since. You can be pretty flexible about the filling ingredients (the protein, the type of apple, the type of rice, the type of nut butter) and the recipe still comes out well, and if you don't care for peppers, you can scoop out tomatoes or eggplants to stuff instead. 

Coconut oil to coat glass 9x13 inch baking dish
4 large bell peppers - green, yellow, orange, or red
1 pound ground beef, ground turkey, or 2 cups cooked chick peas
1 medium Granny Smith (or other crisp, tart apple) apple, cored and chopped
2 cloves garlic, minced or grated
¼ cup chopped shallots
¼ cup fresh curly parsley
1 ½ cups cooked wild rice
1 can coconut milk
2 large tomatoes, diced
¼ cup peanut, almond, cashew or sunflower seed butter
2 teaspoons maple syrup
1 tablespoon curry powder
½ teaspoon turmeric
¼ teaspoon cayenne pepper
1 teaspoon sea salt
½ teaspoon ground black pepper
2 teaspoons dried basil
1 tablespoon extra virgin olive oil

• Preheat oven to 400 degrees F. Oil 9x13 glass baking dish.
• If using ground beef or ground turkey, break into small pieces and brown in a pan with 1 tablespoon coconut or olive oil until fully cooked.
• Cut bell peppers in half, remove seeds, and rinse.
• In a food processor, combine apples, garlic, shallots, and parsley. Blend until coarsely chopped. Transfer to a large bowl. Add the wild rice and meat or chick peas and stir to combine.
• In the food processor, combine coconut milk, diced tomatoes, nut butter, maple syrup, curry powder, turmeric, cayenne, salt, pepper and basil. Blend until smooth.
• In a large saucepan over medium heat, combine olive oil, filling mixture and half of the coconut sauce. Simmer for 10 minutes.
• Place the pepper halves in the glass baking dish and put the filling into them. Drizzle with the remaining coconut sauce.
• Cover tightly with foil and bake for 20 minutes. Remove the foil and bake for another 10 to 20 minutes or until peppers are tender. Serve hot.

Makes 4 servings
Adapted from 500 Vegan Recipes by Celine Steen and Joni Marie Newman

​

Nothing says October like pumpkins! If you've carved your jack o'lanterns and have more pumpkin seeds than you know what to do with, this recipe is for you. This pumpkin pie granola is tasty and easy to make, and the house smells great while it's baking. The recipe below is delicious and nutritious, and one of the great things about granola is that you can add in whatever you what - nuts, seeds, or dried fruit. We eat it with homemade cashew milk (recipe included), but of course you can eat it with whatever you like with your granola.

Dry ingredients:
3 cups rolled oats
2 cups raw pumpkin seeds
1 tablespoon pumpkin pie spice
1/2 teaspoon sea salt

Wet ingredients:
1/2 cup melted coconut oil
1/2 cup maple syrup
1/2 cup pureed pumpkin (either canned or fresh)
1 teaspoon vanilla

Additions
1/2 to 1 cup raisins, currants, dried apples, etc.

• Preheat oven to 300º F. 
• Combine all dry ingredients in a large bowl and mix together. Combine all wet ingredients in a small bowl and whisk together. Pour wet ingredients into dry ingredients bowl and mix well.
• Spread granola out on a rimmed cookie sheet and bake for 45 to 60 minutes, stirring 2 or 3 times as it's baking. Then, remove granola from oven and cool - it crisps up as it cools.
• Once granola is cool, mix in any dried fruit that you want to add. Store in a glass jar for up to 2 weeks.

Makes 5 to 6 cups
From Nourishing Meals by Alissa Segersten and Tom Malterre
 

Cashew Milk
1/2 cup raw cashews
2 cups water
2 tablespoons maple syrup
pinch sea salt

• Place all ingredients into a high-powered blender. Blend on high until very smooth. Taste and adjust sweetness if necessary. (If you don't have a high-powered blender, soak the cashews for 3 hours. Drain them and follow the recipe using a regular blender.)
• Store in a covered glass jar or pitcher in the refrigerator for up to 4 days.

Makes 2 1/2 cups
From Nourishing Meals by Alissa Segersten and Tom Malterre 

Fall brings chilly weather and, for many of us, a busy schedule. This recipe is perfect for both. With only a few minutes of work in the morning, all the ingredients for this hearty, satisfying stew can be put in a crock pot and left to cook for the day. When everyone returns from work and school, they will be greeted by the rich, delicious smell of a hot dinner. Enjoy!  

1 medium onion, diced
4 large carrots, cut into 1/4 inch rounds
1/2 pound mushrooms, sliced or quartered
1 pound organic, grass-fed beef stew meat
1/2 cup water
1/4 cup dry red wine
1/4 cup tomato sauce
2 tablespoons arrowroot powder or sweet rice flour
1 1/4 teaspoons sea salt
1/2 teaspoon ground black pepper

• Place the onion, carrots, mushrooms, and stew meat into a 3-quart slow cooker. In a small bowl whisk together the water, wine, tomato sauce, and arrowroot. Pour into the slow cooker. Add salt and pepper. Mix all ingredients together. There won't be enough liquid to cover the ingredients. This is how it should be, so don't be tempted to add more liquid.
• Cook on high for 4 hours or on low for 8 hours. If you like, crack the lid for the last 45 minutes to cook off some liquid to create a thicker stew.

Makes 4 servings
From Nourishing Meals by Alissa Segersten and Tom Malterre 

If you've eaten any Vietnamese food, this is probably it. Pho is a delicious, fragrant noodle soup filled with fresh vegetables and garnished however you like, which makes it a great meal if everyone in your family has differing palates. It's traditionally made with meat and is often eaten for breakfast, but we skip the meat and have it at dinner instead. If you'd rather, substitute chicken or beef for the tofu. After cubing the tofu we sometimes fry it in a skillet with 2-3 tablespoons coconut oil. After cutting it, be sure to pat it dry with a dishtowel or paper towels. Put it in the skillet on medium heat and turn it once one side has browned. Keep turning it until they are fried to your liking. Alternatively, you can toss the plain, uncooked tofu into the broth which will save you some time. We use pad thai brown rice noodles for this recipe, which are wide and flat, similar to linguine.
 
Broth:
1 small onion, unpeeled and quartered
2 shallots, unpeeled, halved
8 cloves garlic, halved
1-2 inch piece ginger root, coarsely sliced
2 cinnamon sticks
1 teaspoon fennel seeds
10 cloves
10 cups water or clear vegetable stock
3 tablespoons soy sauce or Bragg’s liquid aminos
 
Other ingredients:
1 pound pad thai brown rice noodles
4 cups baby spinach, green cabbage, bok choy or other dark greens, chopped
2 14 oz. containers extra-firm tofu, cubed, and fried in coconut oil if desired
6 scallions, thinly sliced, both green and white parts
1 ½ cups mung bean sprouts
1 jalepeno pepper, sliced
1 cup chopped and toasted cashews or peanuts
1 lime, cut into wedges
cilantro, to taste
basil or mint, to taste
sriracha sauce or crushed red pepper
hoisin or plum sauce

• To make the broth, heat a large pot over medium heat. Add the onion, shallots, garlic, ginger, cinnamon sticks, fennel, and cloves. Dry roast, stirring occasionally until the veggies begin to char. Add the stock or water and soy sauce and bring to a boil on high heat. Turn heat down to low, cover and simmer at least 30 minutes or until ready to serve. Strain into a clean pot and discard the solids (or just be careful not to serve the solids). Taste and add salt if needed (if you use broth, you probably won't need any).
• While the broth is simmering, prepare the rice noodles. Bring a medium pot of water to a boil and add the noodles. Follow directions for cooking on noodle bag or box or until they are the firmness you like. Drain when done into a colander and then rinse with cold water.
• Put cashews or peanuts in a small skillet and dry roast them, stirring or tossing frequently, until they begin to brown and become fragrant. When they are to your liking, put them in a small bowl.
• When you are ready to assemble the soup, add tofu to the broth to heat through. Divide rice noodles between serving bowls.  Put greens, bean sprouts, and tofu in each bowl.  Serve other ingredients on a separate platter so everyone can garnish their pho as they wish.

 
Serves 6
Adapted from the Vegetarian Pho recipe at http://www.food.com/recipe/vegetarian-pho-238765.

Maybe you're not so sure about Indian food. Maybe its usually too spicy for you. Or maybe you've heard that its complicated to make. Both can be true, but never fear. This dish is a tasty, mild, and easy-to-make introduction for kids and adults alike. The only ingredients that may be hard to find at a conventional grocery store are dried fenugreek leaves and garam masala. Garam masala is a spice mix made with common spices. If you can't find it in the store, look for a garam masala recipe online and make it yourself! (This way you can make it as mild as you want, too). You can omit the dried fenugreek leaves, but they really give this dish the aroma and flavor I associate with Indian dishes, and they give you an excuse to explore an Indian grocery store. In Colorado Springs, go to India Bazaar on Austin Bluffs Parkway or Little Nepal on South 8th St. or on Flintridge. And if you do like spicy, pick up some chutney or hot sauce while you're there. Served with brown rice, preferably basmati, this is a nutritionally complete meal.
 
1 onion, diced very fine or grated into a paste
½ teaspoon finely grated fresh ginger root
½ teaspoon finely grated garlic
3 tablespoons coconut oil
1½ teaspoons sea salt
½ teaspoon turmeric
½ teaspoon red chili powder
1 teaspoon garam masala
1½ teaspoons cumin powder
2 tablespoons chopped cilantro
1 cup organic whole milk or coconut milk
1 tablespoon dried fenugreek leaves (kasoori methi)
 
Tomato Paste:
½ cup whole milk yogurt or coconut cream (the solids on the top of a can of coconut milk)
2 teaspoons cornmeal or other thickener
2 tomatoes, chopped
 
Vegetables:
1 head cauliflower, cut into florets
2 carrots, peeled and chopped into rounds
1 cup green beans, cut into 1” pieces
½ cup peas
1-2 cups cooked chickpeas

• Wash and cut all the vegetables. Set aside.
• In a large deep saucepan, heat the oil on medium heat, and add the onion. Saute until golden. Add ginger and garlic. Cook for a minute. Add the vegetables to the onion mixture. Mix well for 2 to 3 minutes.
• Combine yogurt or coconut cream, cornmeal, and tomatoes. Blend until smooth.
• Add the tomato paste, salt, turmeric, red chili powder, garam masala, cumin powder and cilantro. Cook, stirring, for 4 to 5 minutes until most of the moisture has cooked off.
• Add 1 cup water, 1 cup milk, and dried fenugreek leaves. Cook for 8 to 10 minutes on low heat, uncovered, until the vegetables are crisp-tender and a thick gravy remains. Serve hot over brown basmati rice.

Serves 6
Adapted from Vegetarian Mughlai by Nita Mehta

Intrigued? Our kids love that the color and texture of this soup allow them to pretend that they are blood-sucking vampires. It makes dinner fun and exciting - and a little gross. And we all love this soup, which is a tasty and healthy combination of beets, red lentils, rosemary, and miso paste. 

3 medium carrots, peeled or scrubbed and chopped
2 beets, peeled or scrubbed and chopped
1 tablespoon extra virgin olive oil
1 large onion, diced
2 tablespoons fresh rosemary or 2 teaspoons dried
1 tablespoon fresh oregano or 1 teaspoon dried
1 cup dried red lentils
2 bay leaves
6 cups water or stock
3 tablespoons light miso paste

• Heat oil in a large pot. Add onion and sauté until soft. Add carrots and beets, and sauté a few minutes more.
• Finely chop the rosemary and oregano leaves, if using fresh herbs. If using dried, grind them in a coffee grinder. Rinse and drain lentils.
• Add herbs, lentils, bay leaves and water or stock to onion mix, and bring to a boil. Lower heat and simmer for 40 minutes. Remove bay leaves, and puree soup in a blender or food processor or with an immersion blender.
• Dissolve miso in ½ cup water and add to soup. Gently reheat before serving.

 
Makes 6-8 servings.

From Feeding the Whole Family by Cynthia Lair