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Do Artificial Sweeteners Raise the Risk of Heart Disease?

Many people turn to artificial sweeteners to cut back on sugar and slim down. But in the past 10 years, they’ve become a topic of hot debate.

Previous research has linked these sugar substitutes with obesity, diabetes, high blood pressure, and even cancer. And a recent study suggests artificial sweeteners may raise the risk of cardiovascular disease too.

This article will break down the link between artificial sweeteners and heart disease and how to choose the best sweetener for you.

Risks of Artificial Sweeteners

Artificial sweeteners may seem like a smart move when you’re trying to lose weight or manage your blood sugar. But according to a recent study, they may be bad news for your heart.

The study, published in the BMJ, followed 103,388 French citizens for over a decade. The average age of participants was 42 and roughly 80% were women.

Volunteers kept detailed food logs over various 24-hour periods, tracking all foods and beverages consumed. Physical activity and health habits were also tracked.

Over a third (37.1%) of participants used artificial sweeteners. On average, these participants consumed about 42 mg of artificial sweeteners a day (roughly the same as 3.4 ounces of diet soda or one packet of sweetener).

They found that consuming artificial sweeteners was linked with a 9% higher risk of cardiovascular disease. What’s more, those that used artificial sweeteners faced an 18% higher risk of stroke.

Keep in mind, this link is not proof that artificial sweeteners cause stroke or heart disease. Just that people who consume them have a higher risk of these problems. Other lifestyle and health issues may also play a role.

For example, those who used artificial sweeteners also had a higher BMI, were less physically active, and were more likely to be on a weight loss diet.

Still, the study authors concluded, “Our results indicate that these food additives, consumed daily by millions of people and present in thousands of foods and beverages, should not be considered a healthy and safe alternative to sugar.”

Which Artificial Sweeteners to Avoid

In the study, three sweeteners were the most problematic: aspartame, acesulfame potassium, and sucralose.

Aspartame was linked with a 17% increased risk of stroke. This sweetener, sold under the brand names Equal and Nutrasweet, is often used to sweeten diet sodas and other low-calorie food products.

Acesulfame potassium and sucralose were linked with a 40% higher risk of coronary heart disease. Acesulfame potassium is sold under the brand names Sweet One and Sunett, while sucralose is included in the popular sweetener Splenda.

With the safety of artificial sweeteners under scrutiny, many are turning to other sugar alternatives, like erythritol. Yet research shows this sweetener may pose problems as well.

Is Erythritol Safe?

Erythritol is a type of sugar alcohol that’s about 80% as sweet as sugar with only 5% of the calories. Because of this, it’s often used to replace sugar in many low-calorie, low-carb, or keto products.

But a study published in the journal Nature Medicine suggests that erythritol is linked with a greater risk of cardiovascular events.

The study looked at the erythritol levels of over 4,000 people in the U.S. and Europe. They found that those with higher erythritol levels had a greater risk of stroke, heart attack, and death.

Further lab research in the study suggests that erythritol may increase the formation of blood clots. While more research is needed, it may be wise for those with heart issues to limit erythritol for now.

Healthiest Sugar Substitutes

So, if artificial sweeteners are off the menu, what are the safest (and healthiest) alternatives to sugar?

It all depends on your health situation. Whole food sources of sugar, such as fruit, are the most nutritious option.

Fruit is rich in vitamins, minerals, and antioxidants. Yes, fruit does have natural sugars. But it’s also packed with fiber, which slows digestion and helps prevent blood sugar spikes.

That said, if you’re diabetic, you’ll want to limit your fruit intake or stick to low-glycemic fruits like berries.

Other wholesome natural sweeteners include honey and maple syrup. Both of these liquid sweeteners contain vitamins, minerals, and antioxidants.

However, honey and maple syrup do come with some calories and can spike your blood sugar. So while they’re healthier than sugar, it’s best to not go overboard.

If you’re diabetic, on a low-carb diet, or watching your calories, here are a couple of zero-calorie sweeteners to consider:

Stevia: This natural sweetener comes from the South American plant Stevia rebaudiana. With zero calories and zero carbs, it’s a favorite among the keto and low-carb crowd. And unlike artificial sweeteners, stevia is free of nasty side effects. It’s between 200 to 400 times sweeter than sugar, so a little goes a long way.
Monk fruit extract: Another darling of the keto community, monk fruit is roughly 100 to 250 times sweeter than sugar. Like stevia, it’s also free of calories and doesn’t affect your blood sugar levels.

Takeaways

The safety of artificial sweeteners remains controversial. The FDA maintains these calorie-free sweeteners are safe when used within recommended amounts. Yet, research shows artificial sweeteners are linked with an increased risk of cardiovascular disease. Even newer artificial sweeteners, such as erythritol are linked with a higher risk of heart attack and stroke. While more research is needed, sticking to more natural sources of sugar is a safer bet.

References:

1. https://www.bmj.com/content/378/bmj-2022-071204
2. https://www.nature.com/articles/s41591-023-02223-9#article-info
3. https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states

Vitamin D for Migraine Prevention – Does it Really Work?

Vitamin D, aka the “sunshine vitamin,” is a nutrient with a long list of benefits. It strengthens the immune system, boosts your mood, and is critical for healthy bones. And thanks to recent research, there’s another benefit to add to that list: migraine prevention. Studies show that people with migraine are often deficient in vitamin D.

In this article, we’ll break down what the research says and whether using vitamin D for migraine prevention is worth trying.

Does Vitamin D Help Migraine? What the Science Says

Today, vitamin D deficiency is all too common. In fact, roughly 35% of US adults are running low on vitamin D. Low levels of vitamin D can lead to depression, muscle weakness, bone pain, and yes – migraine. Vitamin D deficiency is more common in people who suffer from headaches, especially migraine.

According to a 2019 scientific review from Neurological Sciences, vitamin D deficiency occurs in between 45-100% of migraine patients. And as vitamin D levels decrease migraine frequency increases. But here’s the good news. The review also found that supplementing with 1,000 to 4,000 IU of vitamin D reduced the frequency of migraine attacks. Other research supports this.

One study tracked 48 migraine patients over 24 weeks. Some took 100 micrograms of vitamin D (4,000 IU), while others took the placebo. Participants then tracked their migraine attacks and symptoms in a migraine diary. Those in the vitamin D group had a significant decrease in migraine frequency compared to the control group. However, they didn’t see any benefits for migraine severity.

Yet other research does. One meta-analysis reviewed five clinical trials on vitamin D and migraine. They found vitamin D supplementation greatly reduced the frequency of migraine attacks, the number of migraine days, and headache severity.

Another 2020 study from The Journal of Headache and Pain tracked 80 episodic migraine patients over 16 weeks. Half were given a placebo and half were given 2,000 IU of vitamin D. Those taking vitamin D had significant symptom relief and less disability compared to the placebo. What’s more, CGRP levels decreased in the vitamin D group. CGRP, or calcitonin gene-related peptide, is a protein made in the brain. When released, it causes inflammation in the meninges, protective tissues that cover your brain. Many believe CGRP is partly to blame for migraine pain.

Vitamin D and Migraine: What’s the Link?

Clearly, there’s a relationship between vitamin D and migraine. But for now, scientists aren’t sure why. Yet there are several theories:

Improves magnesium absorption

People with migraine tend to have lower levels of magnesium, a mineral involved in nerve transmission. Research reveals that supplementing with magnesium helps reduce the frequency of migraine attacks.

But here’s the catch. For magnesium to be properly absorbed, your body needs vitamin D. So increasing your vitamin D status may boost your magnesium levels. This may, in turn, aid in migraine prevention.

Helps regulate neurotransmitters

Vitamin D influences several neurotransmitters in the brain, including dopamine and serotonin. Low serotonin levels are thought to play a role in migraine.

Lowers inflammation

Vitamin D has antioxidant effects and reduces inflammation in the body. And inflammation is one piece of the migraine puzzle. Inflammation can activate the trigeminal nerve, which may trigger migraine attacks.

Reduces nitric oxide

Vitamin D decreases the production of nitric oxide. This compound affects nerve transmission and causes your blood vessels to dilate. Many believe nitric oxide plays a role in migraine.

Influences pain

People with low vitamin D levels tend to experience more pain. Researchers aren’t sure why. But some believe it’s due to vitamin D’s role in regulating neurotransmitters. Vitamin D supplements are often recommended for those suffering from chronic pain.

Vitamin D2 vs. D3: What’s the Difference?

Vitamin D comes in two forms: D2 and D3. Vitamin D2 is made by plants and fungi, while vitamin D3 is found in some animal foods. Your skin also makes vitamin D3 via sun exposure. More on that later.

Both forms can help boost your vitamin D status. Since vitamin D2 is cheaper, this form is commonly added to fortified foods. Vitamin D3 tends to be more effective at raising vitamin D levels. So many supplements come in the D3 form.

Sources of Vitamin D

If you’re concerned you’re low on vitamin D there are many ways to get your levels back on track.

Sun exposure

Vitamin D is nicknamed the “sunshine vitamin” for good reason. When you expose your skin to sunlight, your body makes vitamin D naturally.

Getting regular sun exposure is one of the easiest ways to boost your vitamin D levels. For the most benefits, your skin should be free of sunscreen. Aim for at least 10-30 minutes of sun exposure a few times a week.

Foods

If you live in an area where sunlight is scarce, you can add more vitamin D-rich foods to your diet. These include:

Salmon
Cod liver oil
Trout
Mushrooms
Sardines
Eggs
Tuna
Vitamin D-fortified milk (dairy, almond, soy, and oat)

Supplements

Taking a vitamin D supplement is a simple way to keep your levels in a healthy range. When choosing a supplement, look for the vitamin D3 form. As mentioned, this form tends to boost vitamin D levels better than vitamin D2.

How Much Vitamin D Should I Take?

It’s tough to say. Vitamin D levels vary depending on where you live, your skin tone, and sun exposure.

That said, according to the Food and Nutrition Board, here are some general guidelines:

Age	Recommended daily intake of vitamin D
0-12 months	400 IU
1-70 years	600 IU
Over 75 years	800 IU

However, if you have a diagnosed vitamin D deficiency, you may need more. The Endocrine Society recommends 1,500 to 2,000 IU of vitamin D for adults with vitamin D levels under 30 ng/mL.

Keep in mind, most of the migraine studies took vitamin D doses much higher than this – some up to 4,000 IU.

So if you’re wanting to take a higher dose as a migraine prevention tool, speak with your doctor. They can test your vitamin D levels and recommend the right dose for you.

Takeaways

Vitamin D is a nutrient that shows promise as a tool for migraine prevention. Research shows that people with migraine tend to have lower levels of vitamin D. Supplementation may help reduce migraine frequency and lessen migraine symptoms.

You can boost your vitamin D levels naturally with regular sun exposure or by eating more vitamin D-rich foods such as salmon and mushrooms. Taking a vitamin D supplement daily also increases your vitamin D levels, which may help prevent future migraine attacks.

References

How Functional Medicine Treats Migraine – An Expert Weighs In

Over 39 million Americans live with migraine.¹ If you’re one of them, you know firsthand it’s way more than just a “bad headache.” It’s a debilitating neurological disorder that affects roughly 12% of people worldwide.²

Migraine is the third most common disease and the second leading cause of disability on the planet. And while migraine is common, it’s a complex disorder – and its biological cause remains unclear.

Genetics plays a role, while environmental and lifestyle factors can trigger attacks. But no two migraineurs have the same triggers. So one-size-fits-all treatment often fails.

That’s why many migraine sufferers are turning to functional medicine for a more personalized approach. Instead of focusing on symptoms, functional medicine finds the root causes that are contributing to migraine.

We spoke with Dr. Meg Mill, a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert, to get the inside scoop on functional medicine’s approach to migraine treatment – and how it differs from the standard medical model.

How Does Conventional Medicine Treat Migraine?

“The conventional approach primarily focuses on pain management and often overlooks the investigation of the underlying causes,” said Mill.

“This results in many individuals continuing to experience migraine while relying solely on pain medicine for relief without truly eliminating the problem,” she adds.

The list of potential migraine meds Mill refers to is lengthy. Acute meds include triptans and NSAIDs, while preventative medications include beta-blockers, anti-seizure medications, calcium channel blockers, and antidepressants.

These medications may offer relief. But they come with a long list of side effects and present long-term risks. For example, NSAIDs can cause severe digestive issues while triptans may increase blood pressure.³

That’s why many are searching for alternatives to conventional migraine treatment.

Functional Medicine’s Approach to Migraine Treatment

Mill says, “The cornerstone of the functional medicine approach in treating migraine is to identify the unique imbalances present in each individual and work towards restoring them to a state of balance.”

Imbalances that may contribute to migraine run the gamut. Some of the most common ones include mitochondrial dysfunction, hormone imbalances, inflammation, and food sensitivities.

In addition, migraineurs often have deficiencies in key nutrients. According to Mill, the most common deficiencies include:

Magnesium: This mineral helps regulate neurotransmitter function and blood vessel tone. Studies show magnesium levels are often lower in migraineurs than in those without headaches.⁴
Riboflavin: Also known as vitamin B2, riboflavin deficiency is also linked with migraine. Research shows taking 400 mg of riboflavin reduces migraine frequency.⁵
CoQ10: This antioxidant helps your mitochondria produce energy – and it’s often low in those with migraine. Studies show CoQ10 supplementation can improve headache frequency and disability.⁶
Omega-3 fatty acids: Found in foods like salmon and nuts, omega-3 fatty acids have potent anti-inflammatory powers. Research shows diets high in omega-3s reduce migraine frequency and severity.⁷

A key piece of functional medicine’s approach to migraine is to identify and correct these deficiencies. This alone may help prevent future migraine attacks – or lessen their severity at the very least.

Rather than simply managing pain, “Functional medicine aims to address the root causes of migraine and provide long-term relief and improved quality of life,” Mill added. And the first step towards getting there is to pinpoint each patient’s unique triggers.

How Does Functional Medicine Find the Root Cause?

Functional medicine practitioners are the detectives of the health world. Rather than prescribing generic protocols, they take a deep dive to find each patient’s underlying causes of migraine.

A comprehensive health assessment is the first step. These typically last at least 60-90 minutes to allow plenty of time for investigation. Compare that to traditional doctor visits, which average anywhere between 13-24 minutes.⁸

“During our meeting, we meticulously review their health history, symptoms, and lifestyle factors,” said Mill. “Our thorough analysis encompasses a wide range of factors, including nutrition, hydration, sleep patterns, hormonal balance, nervous system function, environmental influences, gut health, and more,” she added.

Often the health history alone can help uncover imbalances. For example, if a migraineur has muscle aches, constipation, and anxiety, magnesium deficiency could be a culprit. But keep in mind, many people with migraine will have more than one underlying cause.

In some cases, functional testing may be needed to identify imbalances. Hormone testing and food sensitivity testing may offer clues about underlying triggers. Stool analysis can also help uncover infections that may be causing inflammation.

“By delving into these essential aspects, we can gain a holistic understanding of their health and craft personalized strategies to address the root causes of their migraines,” said Mill.

The Role of Diet in Migraine Prevention

According to Mill, “Navigating the dietary aspect of migraines can be complex due to the extensive list of potential trigger foods.”

Some of the most common migraine trigger foods include:⁹

Alcohol
Chocolate
Aged cheeses and other foods containing tyramine (e.g., cheddar, blue, Swiss, parmesan, provolone)
Foods containing MSG (monosodium glutamate)
Artificial sweeteners, such as aspartame
Processed meats (bacon, ham, salami, and other foods containing nitrates)
Caffeine

Processed meats like sausages may be a migraine trigger

“It’s important to recognize that triggers can vary among individuals, and the quantity of a specified food consumed may play a role,” says Mill. For example, you may be able to handle a glass of wine now and then – but having one every day (or two or three) may trigger an attack.

While the list above are the usual suspects, migraineurs may have other unique food sensitivities as well. One common way to pinpoint them is to do an elimination diet.

Elimination diet

As the name suggests, elimination diets involve removing potential trigger foods for a set time. This often means getting rid of gluten, dairy, eggs, corn, yeast, and processed foods for a few weeks. Foods are then reintroduced one by one while noting any specific foods that cause adverse reactions.

Research shows elimination diets can significantly reduce the frequency of migraine attacks and the number of headache days.¹⁰ This is likely because food sensitivities trigger the release of IgG antibodies. These antibodies create chronic inflammation, which is linked with migraine.

DASH diet

The DASH (dietary approaches to stop hypertension) diet also shows promise for migraine. While this diet aims to lower blood pressure, studies show it reduces the severity and duration of migraine attacks too.¹¹ This diet prioritizes mineral-rich foods while limiting salt and saturated fats.

Mediterranean diet

There is also evidence that the Mediterranean diet, hailed for heart health, may also benefit migraine. One study found that people who followed the Mediterranean diet had lower headache severity, frequency, and duration.¹²

The Mediterranean diet focuses on wholesome, high-fiber foods such as fruits, vegetables, beans, nuts, seeds, and whole grains. Olive oil is the main source of fat, while moderate amounts of fish and dairy are included as well.

How Lifestyle Affects Migraine Management

Just as shifting your diet can help manage migraines, the same is true for lifestyle. That’s why functional medicine practitioners often prescribe lifestyle habits as part of their migraine treatment plan.

As Mill says, “Certain factors, such as dehydration and lack of sleep, are commonly identified as independent risk factors for migraine across the board.” She adds, “Addressing these fundamental aspects can play a crucial role in managing migraines.”

Some simple lifestyle habits that can help manage migraine include:

Staying hydrated: Dehydration is a major migraine trigger. So drinking two liters of water a day is a must. But keep in mind, if you exercise or live in a warm climate, you’ll likely need more.
Get plenty of sleep: Lack of sleep can also trigger migraine attacks. Most health experts recommend getting at least 7-9 hours of sleep each night. If you have trouble snoozing soundly, practicing good sleep hygiene may help. Sticking to a consistent sleep schedule, avoiding electronics for 1-2 hours before bed, and creating a relaxing bedtime routine can all help you get more Zzz’s.
Destress: “Stress can act as both a trigger and perpetuating factor for migraine,” said Mill. So getting your stress in check is key. Mill recommends adopting stress reduction techniques such as mindfulness, meditation, and relaxation exercises to keep stress at bay.

“By focusing on these foundational aspects, we lay the groundwork for better overall health and potentially reduce the frequency and severity of migraine attacks,” said Mill.

A woman meditating to destress

Takeaways

Due to migraine’s complex nature, treatment can be tricky. Conventional treatment relies on medications to suppress symptoms. Unfortunately, these drugs act as band-aids and don’t identify the root cause.

In contrast, functional medicine’s approach to migraine is one of education and empowerment. It aims to identify each person’s unique triggers and imbalances, so they can take active steps to manage their migraine. As Mill says, “By equipping clients with the knowledge and tools to thrive, we aim to empower them to take control of their migraines and lead fulfilling lives long-term.”

Dr. Meg Mill is a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert. She’s helped hundreds of clients transform their health through her virtual Functional Medicine Practice and is the host of the highly-rated podcast “A Little Bit Healthier.” You can learn more about her work here.

References

Vitamin B2 and Aging: Can Riboflavin Slow the Aging Process?

Vitamin B2, or riboflavin, is a nutrient with a long list of benefits, including migraine prevention.

And it turns out there’s another benefit of vitamin B2: healthy aging. According to a new study out of Kobe University, riboflavin helps prevent cell aging. It does this by helping your cells’ mitochondria produce energy.

In this article, we’ll break down what the study has to say, along with other potential anti-aging benefits of vitamin B2.

What is Vitamin B2?

Vitamin B2 (aka riboflavin) is a water-soluble nutrient. This means your body doesn’t store it and needs to be replenished every day via food or supplements. Riboflavin’s main job is to help your body convert protein, carbohydrates, and fat into energy. Yet vitamin B2 serves many other functions.

Here are some other ways vitamin B2 helps your body:

Promotes red blood cell production to prevent anemia
Helps regulate thyroid function
Has antioxidant effects
Supports glutathione production
May help prevent cancer
Helps the body maintain healthy collagen levels
Prevents migraine headaches
Has neuroprotective effects

For a deeper dive into riboflavin’s benefits, check out this article. But for now, let’s move on to how it helps with aging.

Does Riboflavin Have Anti-Aging Benefits?

Well, yes and no. Nothing can turn back the clock. But new research shows riboflavin may slow down the aging process, helping you age more gracefully.¹

And it all revolves around senescence. Cell senescence is when cells stop dividing and resist dying off.²

When cells become senescent, they emit harmful chemicals that can trigger inflammation. This can damage healthy cells nearby, making them become senescent too. This can create a vicious cycle.

As you age, the number of senescent cells in your body rises. As senescent cells increase, so does your risk of age-related illnesses. This includes cancer, diabetes, cardiovascular disease, Alzheimer’s disease, and osteoporosis. Cell senescence has also been linked with declining mobility, eyesight, and cognition.²

But here’s the good news. A new study published in Molecular Biology of the Cell found that vitamin B2 suppresses cell senescence. Researchers added vitamin B2 to cells that had been exposed to age-related stress. They found that adding riboflavin increased the mitochondria’s ability to produce energy. This, in turn, helped prevent cell aging.

The more B2 in the solution, the more the cells were able to resist senescence. They also found that cells’ ability to absorb B2 increased when under stress. This discovery offers hope that riboflavin may be a natural treatment option for age-related disorders. That said, more research is needed. Luckily, animal experiments are already underway to confirm any anti-aging benefits of vitamin B2.

Other Ways Vitamin B2 May Help With Aging

Riboflavin’s ability to prevent cell aging is impressive. Yet there are many other ways vitamin B2 helps with aging, including:

Antioxidant

Vitamin B2 works as an antioxidant, which can help slow down the aging process. That’s because one of the top culprits of aging is oxidative stress. This happens when there’s an imbalance between free radicals and antioxidants.

Antioxidants stabilize free radicals, which can reduce oxidative stress that leads to aging. In fact, in one study fruit flies given riboflavin had longer lifespans and stronger reproduction.³ These benefits were credited to vitamin B2’s antioxidant effects.

Riboflavin even helps your body produce other antioxidants, such as glutathione.⁴ This ‘master antioxidant’ helps detox the liver and is known for its anti-aging benefits.

Skin health

Your body needs vitamin B2 to maintain healthy collagen levels. Collagen is the protein that gives skin a smooth and supple appearance, and it declines naturally as you age.

Without enough collagen, fine lines and wrinkles can set in. So if you want to keep your collagen production strong, getting enough riboflavin is a must.

Eye health

It’s no secret that as we age, our vision can change. Yet vitamin B2 may help protect your eyes from age-related eye disorders.

People who consume enough riboflavin are less likely to have eye disorders such as cataracts and glaucoma.⁵ In fact, riboflavin drops are even used as a natural treatment for glaucoma.⁶

Neuroprotective effects

Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s are more common with age. Thankfully, vitamin B2 has neuroprotective effects.⁷ It’s believed this is due to its ability to calm inflammation, reduce oxidative stress, and boost mitochondrial function.

How to Get More Riboflavin

Riboflavin deficiency tends to be rare since it’s found in a variety of foods. People following plant-based diets are more prone to be low in riboflavin. This is because many of the best sources of vitamin B2 come from animal protein and dairy. In addition, riboflavin deficiency becomes more common with age. Luckily, adding riboflavin-rich foods to your diet can help get your vitamin B2 in a healthy range.

Foods high in riboflavin include:⁸

Beef liver
Dairy
Clams
Beef
Mushrooms
Spinach
Almonds
Avocados
Eggs
Quinoa
Salmon

Supplements are another way to boost your riboflavin intake. This can be especially helpful for the elderly or those on plant-based diets, who are more prone to deficiency.

Riboflavin supplementation is also be beneficial for people with migraine. At high doses (400 mg/day for adults and 200 mg/day for children age 2-12) is is shown to reduce the frequency and intensity of future migraine attacks, without harmful side effects.9

Takeaways

Vitamin B2, also known as riboflavin, is a nutrient involved in many bodily processes. And according to new research, riboflavin may help slow down the aging process. It’s shown to suppress cell senescence or cell aging. Vitamin B2 also promotes eye health, skin health, and has neuroprotective and antioxidant effects. All of which support healthy aging.

References:

What is Functional Medicine + How Can It Improve Your Health?

When functional medicine entered the scene decades ago, some skeptics dismissed it as quackery. But as frustration with mainstream medicine has grown, it has gained major steam. So much so, that it’s been dubbed ‘the future of healthcare.’

In a study conducted by Cleveland Clinic researchers, functional medicine was shown to improve patient health and well-being.

But what exactly is functional medicine? And how does it differ from mainstream medicine? In this article, we’ll answer these questions. We’ll also cover how functional medicine works and how to tell if it’s right for you.

The Current State of Health Care in America

Hippocrates, the father of modern medicine famously said, “Let food be thy medicine and medicine thy food.” Well, modern medicine has wandered far from this creed. And it’s doing a number on our health.

According to the CDC, 6 in 10 US adults suffer from a chronic illness. And 4 in 10 US adults have two or more chronic diseases. To make matters worse, in 2021 the United States spent over $4.3 trillion on health care. Other industrialized countries spend roughly half of that. In fact,

Clearly, our healthcare system in America is missing the mark. And that’s where functional medicine comes in.

What is Functional Medicine?

Functional medicine is a holistic, patient-centered, science-based approach to health care. And it’s vastly different than conventional medicine. Conventional medicine takes a one-size-fits-all approach, with treatment centered on prescription drugs. These medications may offer symptom relief. But they don’t address underlying imbalances. Instead, they act as band-aids to manage symptoms – and often come with nasty side effects.

Functional medicine views health through a wider lens. Instead of focusing on symptoms, it looks to address the root cause of imbalances. It takes into account all systems in the body and how they interact. Nutrition, exercise, environment, lifestyle, and emotional health are all taken into account.

Who is the “Father of Functional Medicine?”

Dr. Jeffrey Bland is hailed as “the father of functional medicine.” In 1991 Dr. Bland founded the Institute for Functional Medicine with his wife Susan. It was created as a care model aimed at preventing and managing chronic illness.

Functional medicine has grown by leaps and bounds in the past 30 years, thanks to thought leaders like Dr. Mark Hyman and Dr. Frank Lipman.

How Does Functional Medicine Work?

Conventional medicine views health as the absence of disease. But in functional medicine, health is viewed as a state of vitality. Functional medicine treats patients holistically. It considers all facets of health, including physical, mental, emotional, and spiritual.

Functional medicine doctors dig deep to get to the root causes of disease. For this reason, most initial visits last at least 60-90 minutes. This allows a deep dive into a patient’s health history, including family, social, and lifestyle factors. Lab testing may also be recommended to identify triggers depending on a patient’s symptoms. This may uncover hormonal imbalances, toxin exposure, infections, or food sensitivities.

Once a thorough assessment is complete, a customized treatment plan is created to address imbalances. This may involve dietary changes, lifestyle recommendations, or nutritional supplements.

How Do I Know if Functional Medicine Is Right For Me?

Functional medicine works well for patients who have complex illnesses.

It can help with health issues such as:

Asthma
Arthritis
Autoimmune disease
Digestive disorders
Thyroid disorders
Hormone imbalance
Cardiovascular disease
Weight loss
Environmental & food allergies
Adrenal disorders
Metabolic syndrome
Migraine

Many people turn to functional medicine after being let down by mainstream medicine. So, if you’re struggling with symptoms and have been told “It’s all in your head” – you may want to consider working with a functional medicine doctor. That said, functional medicine takes commitment on your part. You’ll likely be asked to make some dietary, exercise, sleep, and lifestyle adjustments. If you’re used to traditional healthcare models based on pill-popping, this can be a huge shift.

Can Functional Medicine Help with Migraine?

Yes! Functional medicine takes a preventative approach to treating migraine. It focuses on shifting a patient’s diet and lifestyle to prevent migraine triggers. Nutritional support is often included to reduce the frequency and severity of future migraine attacks.

Are Functional Medicine Doctors ‘Real’ Doctors?

Many functional medicine doctors have conventional medicine training and choose to specialize in functional medicine. Naturopaths, chiropractors, nutritionists, and health coaches may also receive functional medicine training.

Is Functional Medicine Covered by Insurance?

Often, but not always. Roughly 47% of functional medicine practitioners take insurance. The remaining 53% of practitioners are private pay.

How Do I Find a Functional Medicine Doctor?

More and more doctors are integrating functional medicine into their practice. So finding a practitioner is easier than ever. And with remote care on the rise, there’s a wider net of options out there. To find a functional medicine practitioner near you, check out the Institute for Functional Medicine’s search tool.

Takeaways

Functional medicine is a holistic, individualized approach to healthcare. It empowers patients to take charge of their health. Instead of chasing symptoms, it aims to find the root cause of imbalances. Treatment focuses on making healthy dietary and lifestyle shifts to restore harmony to the body.

References:

How Long Does It Take MigreLief-NOW to Work?

MigreLief-NOW is Akeso’ fast-acting “as-needed” nutritional formula for neurological comfort. MigreLief NOW can be taken asap at first signs of discomfort (2-4 capsules). The dose can be repeated in 2 hours if necessary.

The dose for adults and children is listed on the back of the product label.

MigreLief Original Formula is a daily-maintenance nutritional supplement. it is taken twice a day every day. There is a build up period of up to 3 months for maximum effectiveness.

Migrelief original and MigreLief NOW supplements

Both Migrelief-NOW and MigreLief Original dietary supplements are part of Akeso Health Sciences Nutritional MigreLief Regimen for Migraine Sufferers.

Schizophrenia – Natural Treatments

June is mental health awareness month and schizophrenia is arguably the most debilitating of psychiatric illnesses, psychologically, socially, and financially. It affects all aspects of a person’s life; how they feel, think, behave, and generally exist. Symptoms of schizophrenia include positive (hallucinations and delusions), negative (emotional blunting and apathy), and cognitive impairment.

Furthermore, schizophrenia patients require lifelong treatment. Antipsychotic medications are the mainstay in the acute and maintenance treatment of schizophrenia. Almost one-third of patients with positive psychotic schizophrenic symptoms do not respond to antipsychotic medication. Negative symptoms are also difficult to treat. Antipsychotic medications also come with significant negative side-effects and medication non-adherence rates can be over 70%. A combination of medications and natural supplements or alternative therapies may fill this gap.

Why go for natural treatments?

Natural treatments are not considered alternatives to pharmacological treatments. However, taking them is complementary to your regular medications. Natural treatments can enhance the efficacy of pharmacological medications by improving positive and negative symptoms. Moreover, they reduce the side effects of medications.

Natural treatments for schizophrenia

The following are some natural nutrients and supplements that help ease the negative and positive symptoms of schizophrenia. Be careful please as these treatments should not be used alone without your regular medical prescription. Also, ask your doctor please before using any of the following treatments.

Vitamin A:
Vitamin A is a fat-soluble vitamin that is converted naturally to retinoic acid. This process aids in neuronal differentiation and any disruption would contribute to the pathophysiology of schizophrenia. Additionally, scientists found that low vitamin A during the second trimester of pregnancy makes the baby prone to schizophrenia by 3 times according to this study. You can get vitamin A naturally by eating liver, kidney, dairy, and green vegetables.
B vitamins:
A deficiency of serum B vitamins is significant in people with schizophrenia. Additionally, scientists in this study found that using vitamins B6, B12, and folic acid in combination with other standard treatments improved the symptoms of schizophrenia. Moreover, vitamin B3 (niacin) helps improve brain function because it enhances oxygen supply and serotonin production, and prevents hallucinations induction. However, this study stated that vitamin B may be effective only in early psychosis not in chronic schizophrenia.
Natural sources of B vitamins are meat, poultry, leafy green vegetables, and dairy.
L-Methylfolate
Methylfolate is the biologically active form of folate. Unlike methylfolate, folate and folic acid must be reduced (metabolized) before they can be used in the body. Methylfolate is the main form of active folate that circulates in the blood and is involved in biological processes. Supplementation with 15 mg daily L-methylfolate was associated with improvements in several key biochemical, clinical, and brain imaging measures in this randomized clinical trial.
Vitamin D:
Vitamin D is essential for calcium regulation and immune functions in our bodies. Researchers in this study concluded that treating vitamin D deficiency in schizophrenic patients improved their positive and negative symptoms. So, they suggested that everyone suffering from schizophrenia should monitor vitamin D levels. Foods that are rich in vitamin D are mushrooms, salmon, beef liver, and red meat.Optimal levels of Vitamin D3 are around 60 nanograms/ml although the NIH (National Institutes of Health) state 20 to 50 is within an adequate range. We believe 20 is too low and that the minimum should be 40 with the optimum being 60 to 80. If you fall below this range, consider supplementing with 2,500 -5,000 I.U. daily. Some people, even with additional daily D-3 supplementation, do not easily increase their vitamin D-3 levels, so you may need to double your daily intake and have your vitamin D levels rechecked by your healthcare provider.
Zinc:
Zinc acts as a neuromodulator and researchers in this study found that people with schizophrenia have lower levels of zinc than the control group. Also, when the patients received zinc sulfate with Risperidone treatment (a common drug for people with schizophrenia), they found improvement more than receiving Risperidone alone according to this study. Foods rich in zinc are seafood, fish, and meat.
Fish oil supplements:
These supplements provide a sufficient amount of polyunsaturated fatty acids (PUFAs) that are essential for brain functions and development. People who received PUFAs experienced an improvement in psychotic symptoms according to this research. Furthermore, a recent study published in The Journal of Nervous and Mental Disease concluded that omega-3 PUFA may help in the treatment of schizophrenia.While some patients tend to use fish oil supplements to reduce the risk of cardiovascular disease as schizophrenic patients are at high risk of getting metabolic syndrome according to this study. Metabolic syndrome is a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke, and other serious health problems. Metabolic syndrome is also called insulin resistance syndrome. Natural sources of omega-3 PUFA are fish, walnuts, flax and sunflower seeds.
Cannabis (CBD):
Cannabis is a plant that some research showed its effect on enhancing cognitive function with minimal adverse effects. However, another study concluded that CBD has no effect on treating schizophrenia and can interfere with some medications.
Melatonin supplements:
Melatonin is a hormone that your body produces to help you sleep well. According to this study, melatonin levels may be lower than normal in people with schizophrenia making them suffer from insomnia and involuntary body movements. So, taking melatonin supplements may help ease these symptoms.
Antioxidants:
The metabolization of oxygen in our bodies produces something called free radicals that damages cell membranes including cellular DNA and enzymes essential for proper cell functions. Taking sufficient amounts of antioxidants would protect your brain cells against free radicals and improve your response to the treatments. Examples of antioxidants are Vitamin E (vegetable oils, nuts, and seeds), Glutathione (okra, asparagus, spinach, and avocado), and N-acetyl cysteine which is present in onions.
Glycine supplements:
Glycine is an amino acid that acts as a neurotransmitter. According to this study, people with schizophrenia may have lower cerebral glycine levels than normal. Furthermore, they mentioned that some studies showed improvement from using glycine in combination with certain antipsychotics with no side effects except for mild gastrointestinal complaints. Foods rich in glycine are fish, dairy, meat, and legumes.
Sacrosin (N-methyl glycine):
Sacrosin is an amino acid that is derived from glycine. It fosters glycine function in improving memory because it prevents glycine from going back to where it was released to stay around longer. Moreover, a recent study concluded that people who received sacrosin supplements in combination with first and second generation antipsychotics — except for clozapine — showed improvement in schizophrenia clinical symptoms. However, there was no effect on cognitive functions.
Taurine supplements:
Taurine is another amino acid that protects your brain against toxins, inflammations, and protein deficiencies. Additionally, schizophrenic people often have low levels of taurine in the brain. A study published in the Journal of Clinical Psychiatry concluded that taurine would improve psychosis symptoms when participants received 4 grams of taurine for 12 weeks. Also, they experienced fewer depressive symptoms and improvement in their work and social lives. Food sources of taurine are fish, meat, and dairy products.
Ginkgo biloba:
Ginkgo biloba is extracted from the ginkgo biloba tree leaves. It improves blood- brain circulation in addition to having antioxidant properties . Additionally, It improves psychosis symptoms according to this study.

Probiotics:
Do you know that your gut health impacts your brain? They are connected through many neurotransmitters via a relationship called the gut-brain axis. Additionally, around 90% of your serotonin is produced from your gut by the microbiome. Adding probiotics to your meals or taking them as supplements would enrich your gut microbiome. According to this study, probiotics could be promising in improving cognitive impairments in combination with other antipsychotics. Moreover, it boosts the action of antipsychotics in addition to reducing their side effects. Foods that are rich in probiotics are yogurt, tempeh, sauerkraut, pickles, and kimchi.
Sulforaphane (SFN):
Sulforaphane is a compound extracted from broccoli sprouts with antioxidant and anti-inflammatory effects. Also, it has a role in producing glutathione –a potent antioxidant- that is often present with decreased levels in people with schizophrenia as stated by this study. Furthermore, scientists in this research proved that having 30 mg of SFN per day improved the cognitive function of schizophrenic patients.
Ginseng:
There is much evidence suggesting that ginseng would be a promising treatment for schizophrenia. As stated by this research, ginseng improved the working memory of participants and alleviated many side effects of other medications. Another animal study published in Molecular Medicine Reports concluded that ginseng improved behavioral impairments. Also, they said that it can be used as a treatment for schizophrenia due to its antipsychotic effects.
Ashwagandha:
Ashwagandha (Withania somnifera) is an Indian herb with anti-inflammatory and immunomodulating properties. According to this study, Ashwagandha could be used in combination with other medicines in schizophrenia treatment as it reduced the negative symptoms and stress as well. It has been shown that ashwagandha interacts with the brain’s internal structures, particularly on the hypothalamus-pituitary-adrenal axis which elicits a modulating or calming effect in response to stress. Ashwagandha benefits include;- Reducing cortisol levels
– Helping ease stress and anxiety
– Assisting in depression-related symptoms
– Improving overall brain functionality
D-Serine:
D-seine is an amino acid that is formed naturally inside our bodies and found in high concentrations in the human brain. It has a role in boosting memory and brain functions. According to this study, there was decreased levels of plasma D-serine in people with schizophrenia. From this point, many researchers tested the efficacy of D-serine supplements on schizophrenic patients. They concluded that Patients who received D-serine supplement at doses ≥60 mg/kg/day experienced an improvement in their symptoms and cognitive functions. Relevant to both schizophrenia and depression, preclinical and clinical studies with D-serine indicate that it may be effective in reducing cognitive dysfunction.

Other Natural Ways That Help Treat Schizophrenia

Transcranial Magnetic Stimulation (TMS)
Multiple published studies and meta-analyses have shown that repetitive transcranial magnetic stimulation can have benefit in relieving positive and negative symptoms of schizophrenia, particularly auditory hallucinations. It is also a treatment for depression. TMS is a noninvasive form of brain stimulation. The device operate completely outside of the body and affect central nervous system activity by applying powerful magnetic fields to specific areas of the brain
Healthy Diet
Just like any other organ in the body, the brain needs energy to function. This energy comes from nutrients found in the things we consume, namely the foods we eat and any supplements we may take. Because the brain needs nutrients to do its job, it makes sense that the food we choose to consume influences our cognitive functions. Research suggests that the connection between diet and mental health may, at least in part, stem from the close relationship between the brain and the gastrointestinal tract, also known as the “gut.”For instance, serotonin is a chemical that functions both as a hormone and as a neurotransmitter. Known as the “happy chemical,” serotonin is strongly connected with feelings of well-being and mood regulation. As a neurotransmitter, it helps relay messages to and from different parts of the brain. Recent research has also revealed that up to 95 percent of the body’s serotonin is made in the gut, and just five percent is produced by the brainstem. The health of the bacteria that live in the gut (aka the microbiome) that produce serotonin and other chemicals depends immensely on our eating habits.

Ketogenic Diet:
The keto diet is a high- healthy fat, moderate protein, and low- carb diet that help people lose extra pounds. However, it has additional benefits in treating some mental diseases including schizophrenia. The ketogenic diet provides the brain with ketone bodies that act as alternative fuel instead of glucose. According to this study, the keto diet improved the psychiatric symptoms and metabolic brain dysfunctions in people with schizophrenia.
High-Fiber Diet:
There is evidence that high-fiber diets would improve the health of your immune and cardiovascular systems. Additionally, it reduces the risk of premature death in schizophrenic patients.
Stay away from stimulant drugs:
Stimulant drugs from amphetamines to cocaine in addition to cigarettes would make your condition worse. Also, they can induce schizophrenia.
Stress management and sleep:
Stress would negatively affect schizophrenia so try to learn how to relieve it. For instance, consider, mindfulness, meditation or yoga as well as getting good, consistent sleep.The Sleep-Stress Connection: Sleep and stress are sort of a chicken-and-egg situation. They’re so intricately related that it’s hard to know which one triggers which: Are you stressed because you can’t sleep, or you can’t sleep because you’re stressed?

A good night’s sleep is one of the best antidotes for stress and improves cognitive function. Sleep decreases cortisol levels, the primary stress hormone. It also helps with mood regulation, sharpens judgment, and improves decision making, helping you cope better with stressful situations. In fact, good sleep has been named one of the three pillars for mental health, alongside healthy eating and regular exercise. Researchers think cerebrospinal fluid (CSF) may flush out toxic waste that builds up while you are awake, “cleaning” the brain.

Here are some easy-to-follow tips to combat the effects of stress at bedtime:

Assess what’s making you feel stressed and make a plan to manage that stressor
Improve your daytime habits: limit your caffeine consumption
Is reading the news before bed making you anxious? Avoiding activities that increase stress before bed can help you get a better night’s sleep
Make sure you have a consistent sleep routine
Turn your bedroom into an optimal sleeping environment (dark, no loud noises, pleasant temperature)
Learn relaxation techniques, like yoga, mindfulness meditation, and deep breathing techniques.
Consider an effective combination sleep supplement to help reestablish normal, healthy sleep patterns

The Exercise Effect
The links between mental health and physical activity are not yet entirely clear. Still, research suggests that regular exercise can help ease anxiety and depression in several ways. For example, working out gets your blood pumping, including the blood that travels to and from the brain, which can help you think more clearly. Physical activity also releases endogenous cannabinoids, a cannabis-like chemical that induce a release of dopamine, another “feel good” chemical that influences our mood and motivation. Signs of low dopamine levels include depression, low sex drive, decreased energy levels, and trouble concentrating. Exercise doesn’t have to be strenuous. In fact just 15 minutes of moderate exercise (like brisk walking) a day can extend life by three years.

Cognitive behavior therapy (CBT):
Cognitive behavior therapy is a technique that helps people to change their feelings, behaviors, and thinking. It includes cognitive and behavioral therapies. Several studies suggested that CBT could improve schizophrenia symptoms. It improved auditory hallucination when combined with pharmacotherapy according to this study.

Conclusion:

Schizophrenia is a lifelong condition with symptoms that should be managed and alleviated. Antipsychotic medications are the most commonly prescribed drugs and are necessary for many people. Many studies proved that introducing natural supplements and other alternative treatments along with medications showed great results. Always consult your mental health provider before starting any new regimen.

References

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Takeaways

Why go for natural treatments?

Natural treatments for schizophrenia

Other Natural Ways That Help Treat Schizophrenia

Here are some easy-to-follow tips to combat the effects of stress at bedtime:

Some of the most common migraine trigger foods include:⁹