oil , olive oil and avocado . The Bredesen diet includes organic produce and low mercury fish as well as a high fibre diet which is mildly ketogenic .
The study comparing Swanks and Wahls ’ 2 also included a base level of supplementation which included 1 teaspoon cod liver oil , 1000mcg of methyl B12 , 1000 mcg of methylfolate , a multi vitamin without iron and 5,000 IU of Vitamin D3 . Vitamin D levels were adjusted to achieve a range of 40-80 nmol / L . These supplements are recommended as part of the Wahls protocol .
The supplement recommendations on the Bredesen protocol 5 are more specifically tailored to underlying testing and as such there is no generic protocol . In addition to the nutrients included in the above study the protocol will aim to optimise a range of key minerals including magnesium , selenium , zinc , calcium and copper , as well as key vitamins , specifically Vitamins C , E and B6 . 1
Reducing Toxicity
The Wahls 4 and Bredesen 5 protocols both address the issue of toxicity , and supporting the natural detoxification processes of the body to improve overall function . The Bredesen protocol specifically reviews a number of areas that can contribute to chronic ill health , and these include heavy metal toxicity ( environmental or amalgam ), underlying infections such as Herpes , Borrelia and Mycoplasma , and mould toxicity .
From a dietary perspective removing common allergens , such as gluten or dairy , in addition to supporting the body with key nutrients will also support the body to improve its own detoxification processes . The Bredesen protocol 5 specifically addresses the nutrients required to support detoxification , which are adjusted depending on specific toxins . Typically , herbal support is provided with Milk Thistle and Curcumin as well as nutrients . Recommended nutrients include glutathione , either liposomal ( 250mg twice a day ) or intravenous forms , or precursors such as N-acetyl cysteine , 500mg twice a day .
In addition to supporting detoxification it is preferable wherever possible to minimise exposure . In the case of mould for example treating the mould or removing items infected by it can yield improvement . Depending on the type of mould and individual sensitivity treatment can be expensive and involve significant remediation of the dwelling . Exposures could also be reduced by using a good quality HEPA filter , particularly for those who live on or near major roads or are affected by smoke . 1
Exercise and Brain Training
In terms of the value of exercise in a healthy ageing protocol , both the Wahls protocol and the Swanks diet study were limited by the underlying diagnosis of multiple sclerosis and therefore limitations on the mobility of study participants . 2 One key parameter measured was a 6-minute walking test ( 6MWT ), which showed no significant change in either group at 12 weeks but a statistically significant improvement in both groups at 24 weeks . The change was larger in the Wahls group , which reported 6MHT of 451 +/ - 10.3 at baseline and 495 +/ - 18.7 at 24 weeks .
Physical exercise is one of the most effective and most underrated interventions to reduce cognitive decline . It is also beneficial in reducing cardiovascular risk . 9 The Bredesen protocol 2 recommends a combination of walking , strength training and stress reduction activities , such as yoga or Tai-Chi . Ideally at least five sessions of walking of 30 minutes or longer weekly , 2 sessions of strength training and stress reduction activities .
The key outcome of these activities is that each , in and of itself , is of benefit but in a combined protocol provide significant improvement . Regular physical exercise increases the level of brain derived neurotrophic factor ( BDNF ) which promotes neuroplasticity . Strength training is protective from sarcopenia or the loss of muscle in ageing and improves cognitive processes . Stress reduction activities promote connectivity and reduce inflammation . 9
Ten-year follow-up studies confirm the value of Brain HQ in reducing the incidence of dementia and delaying its onset . 10 The three types of brain training exercises studied were games which focussed on memory , reasoning or processing speeds . It seemed to be the exercises that improved processing speed which really made a difference . One of these games , Double Decision , is one of the games used in the 10-year ACTIVE study . It involves looking for a car which matches another one in the centre of the screen , while detecting another sign in your periphery . This game speeds up processing and expands the field of view . 6
Conclusion
The key features highlighted in the three functional medicine approaches support the use of a whole food , minimally processed diet , optimising detoxification processes , addressing nutrient deficiencies and promoting regular physical activity to promote healthy ageing . Additional benefit is possible from addressing underlying risks , particularly in regard to dementia , such as mould toxicity , underlying infections and heavy metal exposures . Further research is being undertaken in regard to both the Wahls protocol and Bredesen case studies which will continue to provide valuable insights into how best to support clients to age well .
Christine Pope is a Naturopath and Nutritionist with a clinical practice at Elemental Health , St Ives . She holds a Bachelor of Health Sciences ( Comp Med ) as well as Advanced Diplomas in Naturopathy , Nutrition and Homeopathy . In 2016 she completed studies in the Recode protocol at the Buck Institute in Novato , San Francisco . She currently serves as a Director of the Australian Traditional Medicine Society and COSBOA Ltd . Christine is also the author of the eight part online program “ Ageing Outrageously ”.
10 | vol29 | no1 | JATMS