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HONEY – the gold standard brain fuel Ron Fessenden, MD, MPH

HONEY – the gold standard brain fuel Ron Fessenden, MD, MPH. Colorado State Beekeepers Association Summer Meeting June 15, 2013. The Human Brain in Crisis. The brain faces an energy crisis 18 to 20 hours of every day. . . The Human Brain in Crisis.

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HONEY – the gold standard brain fuel Ron Fessenden, MD, MPH

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  1. HONEY– the gold standard brain fuelRon Fessenden, MD, MPH Colorado State Beekeepers Association Summer Meeting June 15, 2013

  2. The Human Brain in Crisis • The brain faces an energy crisis 18 to 20 hours of every day. . .

  3. The Human Brain in Crisis • . . . And we don’t even know it’s happening until it’s too late!

  4. The Challenge • The brain has no capacity to store fuel like most other organs and tissues of the body

  5. The Challenge • The brain exists in a state of “tension” every minute of the 24-hour cycle and is on constant alert with respect to the provision of a continuous energy supply

  6. The Challenge • The brain’s reserve fuel tank is quite small – only 75 to 80 grams on average - and the amount of fuel in the circulating blood is even smaller ~ 5 grams

  7. The Challenge • The brain is highly selectively in its choice of fuels

  8. The Challenge • The dietary habits of the average American (what we eat and when we eat it) keep the tank nearly empty most of the day

  9. Facing The Challenge • Running out of fuel is not an acceptable option for the brain

  10. Facing The Challenge • The body provides a low fuel indicator that alerts the brain to an impending low fuel status

  11. The Brain’s Response • The brain orchestrates the production of new fuel for itself by initiating a process called metabolic (adrenal-driven) stress

  12. Metabolic Stress • Is neuro-protective (protects the brain) • Is automatic (we don’t recognize that it is happening) • Is not without consequences

  13. The Consequences of Metabolic Stress

  14. How to Prevent Metabolic Stress • Keep fuel in the tank

  15. How to Prevent Metabolic Stress • Maximize the liver glycogen yield (LGY) from every meal or snack (especially in the morning and at bedtime)

  16. How to Prevent Metabolic Stress • Avoid Liver Glycogen Depletion (Liver Glycogen Depletion is a normal consequence of food depravation, fasting, prolonged exercise, sleep and / or repeated over-consumption of glucose-rich foods.)

  17. How to Prevent Metabolic Stress • Consume foods containing both fructose and glucose (HONEY,fruits, and some vegetables) and/or amino acids (protein and nuts)

  18. Why Honey? • HONEY packs a dense caloric load - a small amount provides a relatively large amount of energy

  19. Why Honey? • HONEY presents the gut with a low digestive burden - absorption into the blood stream is rapid

  20. Why Honey? • HONEY contains substances that help to regulate insulin release from the pancreas

  21. Why Honey? • Ingestion of HONEY, with its nearly equal portions of fructose and glucose, results in immediate formation of liver glycogen

  22. Why Honey? • HONEY is a “high-octane” fuel providing more liver glycogen per gram than any other food

  23. Liver Glycogen Yield 1 Tbsp ofHONEY = 15 – 17 grams of liver glycogen Honey is the Gold Standard of carbohydrates

  24. Liver Glycogen Yield from 1 Tbsp ofHONEY =

  25. Liver Glycogen Yield from 1 Tbsp ofHONEY = 4 Tbsp of Peanut Butter (1/4 cup)

  26. Liver Glycogen Yield from 1 Tbsp ofHONEY = 1/4 cup of Raisins or Dates

  27. Liver Glycogen Yield from 1 Tbsp ofHONEY = ~ 6 oz of Chicken

  28. Liver Glycogen Yield from 1 Tbsp ofHONEY = 3-4 oz Halibut, Pork chop or Hamburger

  29. Liver Glycogen Yield from 1 Tbsp ofHONEY = 1 cup of Yogurt or other milk products

  30. Liver Glycogen Yield from 1 Tbsp ofHONEY = 3 cups of Mashed Potatoes

  31. Liver Glycogen Yield from 1 Tbsp ofHONEY = 4 cups of Carrots

  32. LGY from Ideal Breakfast 1 Egg = 10 grams 3 Strips Bacon = 4.5 grams Coffee with Cream = 2 grams TOTAL LGY = 75 grams 1 cup OJ = 18 grams 1 cup Fruit = 12-15 grams Wheat Toast & Honey = 30 grams

  33. LGY from Typical Breakfast TOTAL LGT = 23 grams Donut or pastry = 4 grams Coffee with Cream = 2 grams 1 cup Juice Drink = 2 grams Cereal with Milk= 15 grams

  34. How to Prevent Metabolic Stress • Avoid over-consumption of glucose rich foods such as: Potatoes Breads Soda Pasta Fat Free Foods Beverages Cereal

  35. The Body’s Response to Over-consumption of Glucose-rich foods • Rapid rise in blood glucose (blood sugar) • Release of excessive levels of insulin • Glucose driven into the cells • Formation of high levels of triglycerides (fats) • Little or no liver glycogen formation • Repeated / chronic brain starvation

  36. The Metabolic Consequences of Over-consumption • Over-consumption = Brain Starvation • Repeated over-consumption = Chronic Brain Starvation

  37. Preventing Chronic Metabolic Stress Means • Reduced risk for Obesity & Diabetes • Better Weight Control by regulation of the appetite hormones - leptin & ghrelin • Sinha, MK, et al, “Nocturnal Rise of Leptin in Lean, Obese, and Non-insulin-dependent Diabetes Mellitus Subjects,” J Clin Invest 97(5): 1344-1347 (1996) • Turek, VF, et al, “Mechanisms of Amylin/Leptin Synergy . . .” EndocrinologyVol 151, No 1: 143-152 (2010) • Isidori, AM, et al, “Leptin and Aging: Correlation with Endocrine Changes . . .” The Journal of Clinical Endocrinology & Metabolism Vol 85, No 5; 1954-1962 9(2000)

  38. Preventing Chronic Metabolic Stress Means • Improved Cardiovascular Health from lowered levels of cortisol and adrenalin • Tengattini, S, et al, “Cardiovascular Diseases: Protective Effects of Melatonin.” J Pineal Res 2008 Jan; 44(1): 16-25 • Chen Z, et al, “Protective Effect of Melatonin on Myocardial Infarction,” Am J Physiol Heart Circ Physiol (2003) 284: H1618-H1624

  39. Preventing Chronic Metabolic Stress Means • Reduced Risk of Thyroid Disease (Hypothyroidism) • Roos, A, et al, “ Thyroid Function is Associated with Components of the Metabolic Syndrome . . .” J ClinEndocrinolMetab 2007 Feb; 92(2): 491-6 • Demidova, OR, “The Role of Thyroid Hypofunction in Development of Metabolic Syndrome,” TerArkh2009; 81(4) 69-73

  40. Preventing Chronic Metabolic Stress Means • Reduced risks for Osteoporosis, Menopausal Conditions, Infertility and GI Disease • Brown, JP, et al, “Relations among Menopausal symptoms, Sleep Disturbance and Depressive Symptoms in Midlife,” Maturitas Feb 20, 2009; 62(2): 184-9 • “Glucocorticoid Induced Osteoporosis,” Bone and Tooth Society of Great Britain, the National Osteoporosis Society and the Royal College of Physicians (Pamphlet) • Bubenik, GA, “Thirty Four Years Since the Discovery of Gastrointestinal Melatonin,” J PhysiolPharmacol August 2008; 59 Suppl 2: 33-51

  41. Preventing Chronic Metabolic Stress During the Night Means • Improved Sleep • Reduced risks for all the metabolic conditions associated with poor quality sleep

  42. Preventing Chronic Metabolic Stress During the Night The reduction or prevention of nocturnal metabolic stress is the primary benefit of consuming honey before bedtime, impacting every system, organ, and tissue in the body. “Sleep with Honey . . . Its good for your health!”

  43. Preventing Chronic Metabolic Stress During the Night Means • Improved functional capacity for learning and memory

  44. Preventing Chronic Metabolic Stress During the Night Means • Reduced risks for Depression and Insomnia

  45. Preventing Chronic Metabolic Stress During the Night Means • Reduced Sleep Disordered Breathing or Sleep Apnea

  46. Preventing Chronic Metabolic Stress During the Night Means • Reduced risks for and/or prevention of Alzheimer’s Disease, Parkinsonism, other Neuro-degenerative Diseases

  47. Honey and “REM” Sleep • All of these conditions and diseases are associated with a decrease in REM (Rapid Eye Movement) sleep • HONEY promotes REM sleep

  48. Additional Benefits from Honey • Honeyconsumption lowers triglycerides and increases HDL (good) cholesterol • Yaghoobi N, et al, “Natural Honey and Cardiovascular Risk Factors; Effects of Blood Glucose, Cholesterol, Triacylglycerole, CRP, and Body Weight Compared to Sucrose,” Scientific World Journal 2008, April 20; : 463-9 • Bogdanov, Sephan, “Honey in Medicine – A Review,” Bee Product Science, 5 April, 2011

  49. Additional Benefits from Honey • Honeyreduces the inflammatory processes associated with many conditions of aging • Al-Waili, N, et al, “Natural Honey Lowers Plasma Prostaglandin Concentrations in Normal Individuals,” J Med Food, 2003 Summer; 6(2): 129-33

  50. Additional Benefits from Honey • Honeyreduces homocysteine (HCY) levels in the body • HCY elevation is responsible for 10% of heart attack deaths each year • El-Saleh, SC, “Honey Protects Against Homocysteine Elevation in Rats,” Vascular Disease Prevention, Vol 3, No 4, November 2006, 313-318(6)

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