Activate Brain Gains to Minimize Cognitive Declines

Health … is … complicated.  Or, at least it can be complicated.

Especially if we're confronted with a chronic disease.  

The best approach?  Being committed to “the work” of staying healthy, and hope that we never face a complicated diagnosis. 

In other words, “the time to fix the roof is when the sun is shining.”

The work is a simple formula: awareness followed by action. Our long-term health hinges on recognizing the importance of proactive measures and implementing lifestyle changes.

Regrettably, our healthcare system predominantly focuses on treatment rather than prevention. The emphasis lies in waiting for illness to strike rather than promoting proactive health measures. 

Dr. Peter Attia, in his book OUTLIVE, highlights "the four horsemen" of disease, responsible for 80% of deaths in individuals over 50 who are non-smokers: 

 - Heart Disease
- Cancer
- Neurodegenerative Disease
- Type 2 Diabetes

Type 2 Diabetes is the foundational disease of the other three - meaning if you have Diabetes 2, you are at higher risk of the other diseases developing.

If our goal is to fight like heck to never arrive at one of these doors, it's crucial to understand what daily actions can optimize our well-being.

It's really a simple formula, and all about practicing Lifestyle Medicine: 

Consuming nutritious foods, staying active, prioritizing sleep, managing stress, fostering social connections, and minimizing toxin exposure. 

The good news is, practicing lifestyle medicine is the solution for staving off development of all these critical diseases.  

But In this newsletter, let's delve into neurodegenerative diseases, particularly Alzheimer's, a widespread illness affecting millions worldwide.

Fortunately, making informed choices and taking positive steps can significantly reduce the risk.

Metabolism, defined as “a series of chemical reactions that occur within cells of living organisms to sustain life” (NIH), plays a critical role in brain health. When compromised, it can initiate cognitive decline.  Metabolic dysfunction is often linked to conditions like prediabetes/diabetes, obesity, and hypertension.

As you can imagine, the brain is a complex organ, tasked with a huge level of responsibility like task-evoked responses, movement, senses, emotions, language, communication, thinking, and memory.

Did you know that despite comprising only 2% of our body weight, the brain consumes a staggering 20% of our daily calories? Moreover, fat constitutes 60% of our brain, with Omega-3 fatty acids making up a significant 25%. Additionally, glucose plays a vital role in supporting brain function.

So, to help keep our noggin in fine form, what strategies can we execute to protect against neurodegenerative diseases?

Hopefully, a lot of what you're already doing:

Nutrition:  Pay attention to what you eat. 
Prioritize fiber-rich, diverse, colorful foods while minimizing those that spike blood sugar, thereby reducing the risk of diabetes.

Exercise:  It's imperative to move, regularly.
Incorporate regular physical activity to lower the risk of cognitive decline. Aim for the magic of “10,000 steps daily." This recommendation is documented through an eight year research study which revealed a strong correlation with increased steps per day (specifically 9800!) with a dramatically lower risk of cognitive decline. 

Sleep: Ensure quality sleep of 7+ hours nightly to support brain health and cognitive function.
You can't underestimate the importance of a good night's sleep. During the night, our brain gets to work - ridding itself of defective components, debris from bacteria, misfolded proteins - all in the stage of deep sleep. Additionally, our brain is storing memories.

Mental Stimulation: Engage in activities that challenge the brain and recruit different parts of the brain to function.
For example, learn a new sport, a new game, a new language, how to play an instrument. Pickleball anyone?  And haven't you always wanted to learn how to play an oboe? Also, participating in activities that involve various types of stimuli - smell, sight, taste, for example - like cooking a meal - enhances functional connectivity of the brain.  

DHA Supplementation: Consider Omega-3 fatty acid supplements.
DHA is crucial for brain health. Because the Omega 3 fatty acid comprises 25% of the brain - deficiencies can cause problems.  If you're not a fish eater, absolutely consider supplementation.  And even if you are, you still may not be getting enough DHA. Ensure you are eating the right fish - cleanest with highest levels of Omega 3s.  Wild salmon, for example, is a great source.  It's always wise to consult with your doctor before starting any new supplements.

Dr. Dale Bredesen is a Neurologist whose groundbreaking research underscores the potential for reversing Alzheimer's through lifestyle interventions. 

Dr. Bredesen offers a free cognitive assessment, sometimes referred to as a “Cognoscopy.” It takes about 20 minutes and gives you a score. This is a tool that gives you a baseline of where you are today.  

If you're interested in taking it, here's the link:

Dr. Bredesen's Free Cognitive Assessment   

If you're ready to prioritize your health and embark on a journey towards healthy aging, don't hesitate to reach out. Together, we can develop a personalized plan tailored to your well-being goals. 

The key lies in proactive measures today for a healthier tomorrow.