Diet
Feeding the mind . . . I understand the science behind this.
If you take care of the brain, you take care of the whole body!
Diet is the #1 thing, proper nutrition alone can lower the risk of Alzheimer's Disease by 53%
Food affects our genes, cells and microbiome, literally everything related to our health.
Without micro-nutrient value in foods you age yourself with every bite.
The brain uses most of our caloric intake. Nutrients must be broken down, absorbed in the GI tract and carried to the brain where it is absorbed again into each cell to provide the energy needed for reactions to occur and support brain matter.
Nutrient Deficiencies can lead to:
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Increased Inflammation cellular damage + insulin resistance
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Increased Weight raising fat reserves may disrupt hormone balance + increase storage of toxins
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Damage to Blood Vessel Health stiff, non-pliable walls
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Disrupted Detoxification Pathways prohibiting release of toxins + parasites
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Impaired Immune Function lowering the ability to fight infections
Click for links to research studies supporting brain health with diet
A poor diet will impede the healing process. Inflammation produces oxidative stress leading to the formation of free radicals in the brain and eventually degeneration of the cell itself. This is why some doctors have coined the phrase "Type 3 Diabetes" to describe Alzheimer's Disease.
Our whole body and what we consume is connected to our well-being, health and longevity. The body can heal itself if we just remove the toxins and give it what it needs.
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Lifestyle
Our lifestyle choices fundamentally impact our brain health, either they are supporting us or they are putting us at greater risk of cognitive decline. Positive influences that impact cognitive decline like sleep, exercise, mental activities and social interaction may mitigate the damage of memory loss associated with the disease.
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Sleep:
Chronic sleep issues have been shown to shrink the hippocampus area of the brain directly affecting emotions, memory and learning. Poor sleep may increase oxidative stress, inflammation and the formation of amyloid plaque in the brain by lowering our bodies abilities to detoxify.
Sleep apnea, another sleeping disorder, may increase the risk of Alzheimer's Disease three-fold.
​And so much more . . . . . . . .
Exercise:
Stimulates the brain-derived neurotrophic factor or (BDNF) which has an enormous impact on brain rejuvenation. Improves oxygen flow to the brain which supports the formation of new neurons or neurogenesis and increases the​ size of the hippocampus region of the brain.
Promotes the movement of lymph throughout the body thus strengthening immune and detoxification functions of the lymphatic system.
And so much more . . . . . . . .
Mental Activities:
Focus is the gateway to cognition, complex and challenging mental activities increase neuro-development and the rate neurons transfer information (neuroplasticity). ​
Stress management techniques have been shown to lower stress and increase immune function which helps inhibit brain shrinkage.
And so much more . . . . . . . .
Socialization:
One study found that being lonely increased the risk of dementia by 40% (Florida State University).
Loneliness may cause an excess release of cortisol, the body's stress hormone, which may accelerate cognitive decline. ​
On a positive note, having a healthy social network has been linked to an increase of neurons found in the brain.
And so much more . . . . . . . .
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Click for links to research studies supporting brain health with lifestyle choices
Women
According to the Alzheimer's Disease Facts & Figures report from 2019:
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2 out 3 of the 5.7 million Americans with Alzheimer's Disease are women.
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Women in their 60's have 2X's greater risk of developing Alzheimer's than getting breast cancer before they die.
Why women? This may be because:
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Hormonal Imbalances:
Hormones are needed to support the synapse pathways of neurons​, they have brain protective effects, give molecular balance and help promote neurogenesis (formation of new neurons).
Supporting neuron health is crucial in prevention of cognitive decline.
Hormones play an important role for the normal functioning of the hippocampus.
Are you suffering with symptoms of hot flashes, night sweats, insomnia, etc? What is interesting is that these may largely originate in the brain and not the ovaries.
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Increased Tau:
Women are also different as they tend to have more tau proteins in their brains.​
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Click for links to research studies of Alzheimer's Disease in women