Episode Summary

Seed oils are often labeled “pro‑inflammatory,” yet many studies show they can lower heart‑disease risk when they replace saturated fat. In this episode, we cut through the confusion, examining how seed oils, omega‑3s, and oil processing influence inflammation, cardiometabolic health, and overall well‑being for individuals with Down syndrome.

What You’ll Learn

🌱 Seed‑Oil Basics

• What counts as a seed oil (soybean, canola, sunflower, flax, sesame, more)
• How saturated, monounsaturated, and polyunsaturated fats differ

❤️ Cardio‑Metabolic Benefits

• 19 % drop in coronary events when soybean or canola oil replaces saturated fat (Mozaffarian et al., 2010)
• Flaxseed, canola, and sesame oils improve cholesterol, blood pressure, and oxidative balance

🔥 Inflammation & Omega Ratios

• Linoleic‑rich seed oils are largely inflammation‑neutral (Petersen et al., 2025)
• Omega‑3 sources (flaxseed, fish oil) reliably reduce CRP and IL‑6 and curb atherosclerosis risk

⚙️ Processing Matters

• Refined, bleached, deodorized (RBD) oils lose antioxidants and may form oxidative by‑products
• Cold‑pressed, unrefined oils retain polyphenols and show neutral or anti‑inflammatory effects

🍽️ Practical Tips for Families

• Swap butter or palm oil for cold‑pressed avocado, olive, or flaxseed oil
• Read labels—look for “cold‑pressed,” “unrefined,” “virgin,” and avoid “RBD”
• Prioritize omega‑3 intake via SMASH fish (salmon, mackerel, anchovies, sardines, herring) or quality supplements
• Store delicate oils in dark bottles; refrigerate flax, hemp, walnut after opening

Key Takeaway

Seed oils, when minimally processed and used to replace saturated fats, offer clear cardiometabolic benefits and are not inherently inflammatory. Prioritizing quality oils and boosting omega‑3s gives the Down syndrome community added protection against chronic inflammation.

Sources:

K. Petersen, Mark Messina, Brent Flickinger (2025). Health Implications of Linoleic Acid and Seed Oil Intake.Nutrition Today

Lucas Fornari Laurindo, Lívia Fornari Laurindo, Victória Dogani Rodrigues, Jéssica da Silva Camarinha Oliveira, Beatriz Leme Boaro, and 8 more (2025). Evaluating the effects of seed oils on lipid profile, inflammatory and oxidative markers, and glycemic control of diabetic and dyslipidemic patients: a systematic review of clinical studies. Frontiers in Nutrition

J. DiNicolantonio, J. O’Keefe (2018). Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation. Open Heart

Somaia A Al-Madhagy, Naglaa S. Ashmawy, Ayat-Allah Mamdouh, O. Eldahshan, Mohamed A. Farag(2023). A comprehensive review of the health benefits of flaxseed oil in relation to its chemical composition and comparison with other omega-3-rich oils. European Journal of Medical Research

D. Mozaffarian, R. Micha, Sarah K. Wallace (2010). Effects on Coronary Heart Disease of Increasing Polyunsaturated Fat in Place of Saturated Fat: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. PLoS Medicine

Episode Summary:
In this episode, we explore why quality sleep is critical—especially for individuals with Down syndrome. From cognitive and immune health to mood and physical growth, sleep influences nearly every system in the body. Yet sleep challenges like obstructive sleep apnea, hormonal imbalances, and low muscle tone are common in this community.

Using a functional medicine lens, we identify root causes of poor sleep and share practical, personalized strategies for restoring restful nights.

What You’ll Learn:

🧠 Why Sleep Matters

• Role of REM and non-REM sleep in brain health, growth, and emotional regulation
• Common sleep disruptors: apnea, airway issues, melatonin imbalance

🔬 Health Impacts of Poor Sleep

• Cognitive decline, immune suppression, blood sugar imbalance, heart health
• Expert insight from Why We Sleep by Dr. Matthew Walker

🩺 Functional Solutions

• Lab testing, nutrient support, gut health, and behavior changes
• Why long-term melatonin use may be counterproductive

🏠 Sleep Tips for Families

• Consistent routines, screen limits, light exposure, and sleep hygiene basics

💡 Real-Life Case

• How stabilizing blood sugar helped one family improve sleep quality

Key Takeaway:
Sleep is a cornerstone of health. Small, consistent steps—guided by a root-cause approach—can make a big difference.

Sources:

• Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017.
• Santos, R. A., et al. “Sleep Disorders in Down Syndrome: A Systematic Review.” Arquivos de Neuro-Psiquiatria, vol. 80, no. 4, 2022, pp. 424–443. https://doi.org/10.1590/0004-282x-anp-2021-0242.
• Esbensen, A. J. “Sleep Problems and Associated Comorbidities among Adults with Down Syndrome.” Journal of Intellectual Disability Research, vol. 60, no. 1, 2015, pp. 68–79. https://doi.org/10.1111/jir.12236.
• Hoffmire, C. A., et al. “High Prevalence of Sleep Disorders and Associated Comorbidities in a Community Sample of Children with Down Syndrome.” Journal of Clinical Sleep Medicine, vol. 10, no. 4, 2014, pp. 411–419. https://doi.org/10.5664/jcsm.3618.
• Ridore, S., et al. “Obstructive Sleep Apnea in Individuals with Down Syndrome: A Meta-Analytic Literature Review.” Journal of Sleep and Sleep Disorder Research, vol. 1, no. 2, 2017, pp. 1–15. https://doi.org/10.14302/issn.2574-4518.jsdr-17-1754.
• Hanna, N., et al. “Predictors of Sleep Disordered Breathing in Children with Down Syndrome: A Systematic Review and Meta-Analysis.” European Respiratory Review, vol. 31, no. 164, 2022, article 220026. https://doi.org/10.1183/16000617.0026-2022.
• Giménez, S., et al. “Prevalence of Sleep Disorders in Adults With Down Syndrome: A Comparative Study of Self-Reported, Actigraphic, and Polysomnographic Findings.” Journal of Clinical Sleep Medicine, vol. 14, no. 10, 2018, pp. 1725–1733. https://doi.org/10.5664/jcsm.7382.
• Hill, E. A., et al. “A Prospective, Randomised, Controlled Trial of CPAP in Adults with Down Syndrome.” Sleep and Control of Breathing, OA4754, 2015. https://doi.org/10.1183/13993003.congress-2015.oa4754.
• …see www.downforgreens.co for additional sources.

🔍 Episode Snapshot:
This episode explores epigenetics—how factors like nutrition, stress, and sleep can influence how genes are expressed without changing the DNA itself. For individuals with Down syndrome, this matters deeply. While the extra chromosome in Trisomy 21 affects gene activity, we can use functional medicine to help modulate that activity and support better outcomes.

🧬 Genetics vs. Epigenetics—A Quick Primer

• Genetics: Your DNA is like a cookbook. Each gene is a recipe passed down from your parents.
• Epigenetics: Influences which recipes are used and how often—affected by things like diet, stress, sleep, and toxins.

Why it matters in DS:
Genes aren’t destiny. Epigenetics gives us tools to help offset common challenges like inflammation, cognitive delays, and accelerated aging.

📚 Down Syndrome & Epigenetic Challenges

• Trisomy 21 = 47 chromosomes, ~300 extra genes
• Impaired DNA methylation affects detox, cognition, and cellular repair
• Overactive genes on chromosome 21 can drive inflammation, oxidative stress, and cognitive changes
  • Examples: DYRK1A, RCAN1, SOD1, APP, CBS, IFNAR1/2

🔧 How Functional Medicine Helps
A personalized, root-cause approach can support healthy gene expression:

• Nutrients: B12, folate, choline, zinc
• Antioxidants: Glutathione, NAC, vitamins C & E
• Anti-inflammatory foods: omega-3s, Mediterranean-style diet
• Detox & lifestyle: reduce toxins, improve sleep, manage stress

🛠 Takeaways for Parents

• Focus on what you can change—food, environment, daily habits
• Small steps can shift gene expression in powerful ways
• Work with a provider trained in functional or integrative medicine

💡 Q&A Highlights
Can you “turn off” a gene? Yes—epigenetics acts like a dimmer switch.
Are changes permanent? Not to your DNA, but some effects can last long-term.
Too late to start? Never—it’s always the right time to support your child’s health.

💬 Final Thoughts
Genes load the gun. Environment pulls the trigger.
You have more influence than you think—and you don’t have to do it alone.

🔗 Helpful links: www.downforgreens.co

Sources:

• Yu, Y Eugene et al. “Genetic and epigenetic pathways in Down syndrome: Insights to the brain and immune system from humans and mouse models.” Progress in brain research vol. 251 (2020): 1-28. doi:10.1016/bs.pbr.2019.09.002
• Donovan, Micah G et al. “Variegated overexpression of chromosome 21 genes reveals molecular and immune subtypes of Down syndrome.” Nature communications vol. 15,1 5473. 28 Jun. 2024, doi:10.1038/s41467-024-49781-1
• Chapman, Laura R et al. “Gene Expression Studies in Down Syndrome: What Do They Tell Us about Disease Phenotypes?.” International journal of molecular sciences vol. 25,5 2968. 4 Mar. 2024, doi:10.3390/ijms25052968
• Xu, Keren et al. “Accelerated epigenetic aging in newborns with Down syndrome.” Aging cell vol. 21,7 (2022): e13652. doi:10.1111/acel.13652