- TOP 10 Diseases & Conditions Part 1 of 10: Heart Matters. 1 in 3
- TOP 10 Diseases & Conditions Part 2 of 10: Cancer Wars. 1 in 3
- TOP 10 Diseases & Conditions Part 3 of 10: You Take My Breath Away 155,041
- Top 10 Diseases & Conditions Part 4 of 10: Accidents Happen (unintentional injuries; 5.2%)
- Top 10 Diseases & Conditions Part 5 of 10: Stroke (cerebrovascular diseases): 1 in 6
Alzheimer’s disease: 110,561
- 1 in 10 people age 65 and older (10 percent) has Alzheimer’s dementia.
- 1 in 3 dies with Alzheimer’s or another dementia
- Every sixty-six seconds someone in the US develops Alzheimer’s
- It is estimated to triple by the year 2050
- $259 billion was spent in 2017. Medicare and Medicaid are expected to cover $175 billion, or 67 percent, of the total health care and long-term care payments for people with Alzheimer’s or other dementias. Out-of-pocket spending is expected to be $56 billion.
- 5.3 million Americans currently have Alzheimer’s
Alzheimer’s is a chronic neurodegenerative disease that usually starts slowly and worsens over time. It is the cause of 60% to 70% of cases of dementia. Since it was first described over 100 years ago, Alzheimer’s disease has been without an effective treatment.
It is common knowledge that Alzheimer’s disease robs people of their ability to remember, but many people are unaware that Alzheimer’s disease is fatal, its symptoms extend further than memory loss and early detection does make a difference.
During the celebrated holidays, families suffer from the inability of their loved one(s) who don’t recall the fond memories of the past.
Alzheimer’s is currently the most common form of dementia as current statistics according to the Alzheimer’s Association. Another important factor to the Alzheimer’s epidemic is that it is incredibly expensive to Americans overall. More money is spent on dementia than cancers.
- Types of Dementia
- Brain facts
- What causes dementia?
- What do medical research journals say?
- The Healthy Brain: Is Multifaceted
- Music for Memory
Types of Dementia:
- Alzheimer’s disease – is the most common type of dementia. Deposits of the protein fragment beta-amyloid (plaques) and twisted strands of the protein tangle, as well as evidence of nerve cell damage and death in the brain. It is characterized by brain cell death. Early signs of Alzheimer’s disease include depression, forgetting names and recent events, and depressed mood.
- Vascular dementia – a lack of blood flow to the brain. Occurs from blood vessel blockage or damage leading to infarcts (strokes) or bleeding in the brain. The location, number and size of the brain injury determines how the individual’s thinking and physical functioning
- Dementia with Lewy Bodies (DLB) – protein deposits in nerve cells. This interrupts chemical messages in the brain and causes memory loss and disorientation. They develop in a part of the brain called the cortex.
- Mixed dementia – pathologic evidence, which shows that the brain changes of several types of dementia can be present simultaneously. When any two or more types of dementia are present at the same time, the individual is considered to have mixed dementia. Some people experience memory loss and disorientation first, while others have behavior and mood changes. Most people with mixed dementia will have difficulty speaking and walking as the disease progresses.
- Parkinson’s disease – Protein clumps are likely to begin in an area deep in the brain. Causes problems with reasoning and judgment. They have trouble understanding visual information or remembering how to do simple daily tasks. They may even have confusing or frightening hallucinations.
- Frontotemporal dementia – Describes nerve cell damage of several types of dementia, all with one thing in common: They affect the front and side parts of the brain, which are the areas that control language and behavior or alterations in muscle or motor functions.
- Creutzfeldt-Jakob disease – It is one of the rarest forms of dementia. Misfolded prion protein throughout the brain misfolds and thus malfunctions. It is the physical process by which amino acids folds into its characteristic and functional three-dimensional structure from random coil.
- Normal pressure hydrocephalus – Caused by the buildup of fluid in the brain.
- Huntington’s disease – in a brain protein that is caused by a single defective gene on chromosome 4
- Wernicke-Korsakoff Syndrome – It can be a result of malnutrition or chronic infections. However, the most common cause for this vitamin deficiency is alcoholism. Severe deficiency of thiamine (vitamin B-1). Thiamine helps brain cells produce energy from sugar. Sometimes people with Wernicke-Korsakoff syndrome make up information to fill in the gaps in their memories without realizing what they’re doing.
- Your brain is made up of about 75 percent water.
- Your brain is the fattest organ in your body and may consist of at least 60 percent fat. The fat in the brain is saturated. The Myelin Sheath that surrounds the nerves in the brain and ensures their proper function is also largely made of saturated fat and cholesterol.
- Your brain uses 20 percent of the total oxygen in your body.
- The old adage of humans only using 10% of their brain is not true. Every part of the brain has a known function.
- Every time you recall a memory or have a new thought, you are creating a new connection in your brain.
- Memories triggered by scent have a stronger emotional connection, and therefore appear more intense than other memory triggers.
- While awake, your brain generates between 10 and 23 watts of power — or enough energy to power a light bulb.
- Studies show that brain waves are more active while dreaming than when you are awake.
- While you sleep at night may be the best time for your brain to consolidate all your memories from the day. Lack of sleep may actually hurt your ability to create new memories.
Can we handle the truth?
See if you can find “the why” of each true or false statement as you continue reading.
TRUE & FALSE:
- False – Alzheimer’s is a normal part of aging.
- True – Alzheimer’s is a result of neurological damage.
- False – Alzheimer’s runs in the families genes.
- False – The Brain can’t regenerate its own brain cells and neurons.
- True – Alzheimer’s is described as Type 3 diabetes.
“Other conditions can also cause dementia or dimension like symptoms:
- including reactions to medications
- nutritional deficiencies
- brain tumors
In many cases, the condition is reversible with treatment there for alleviating the dimension or the dementia like-symptoms.” (hypoxia is low oxygen of the brain)
What causes dementia? (Journals of Medicine are included)
- Accumulation of proteins (beta-amyloid) in the brain.
- Damage to vessels that supply blood to the brain (Polyunsaturated fats, blood pressure drugs constrict vessels and slow down oxygen of the brain
- Abnormal clumps of protein in the brain (problems with body being able to brake down amino acids)
- Frontotemporal Lobar degeneration
– atrophy of the front part of the brain. Degeneration of nerve cells in the frontal and temporal lobes of the brain. Vaccines, Antibiotics, anti-inflammatory drugs (NSAIDS – inhibit the building block of cartilage) A major factor with leaky gut is caused by gluten and casein proteins that attack the frontal lobe an impulse control.
- Thyroid and hormonal imbalance – A lower thyroid condition is due to deficiencies or some type of adrenal stimulus. Iodine is vital for brain development.
- Deficiencies – Maine nutrients from omega-3, vitamin B 12, B 9 (folic acid), D, C, magnesium, selenium, probiotic, plus many other nutrients. The Neuro Science Letters Journal. Folic acid can reverse Alzheimer’s disease stimulating DNA Gene and protein expression. B-complex vitamins can help preserve brain volume while preventing and even reversing mild cognitive decline – possibly slowing down the onset of Alzheimer’s disease. High doses of B vitamins for two years caused dramatic reductions in brain atrophy while experiencing improvements in higher cognitive function. Vitamin B3 also contributes protective effects. The highest total intake of niacin (B3) were much less likely to get Alzheimer’s disease. Good sources of vitamin B3 include 100 percent grass-fed organ meats, wild-caught fish, organic broccoli and shiitake mushrooms. (to name a few). Vitamin B6 – or pyridoxine – is vital for the production of neurotransmitters – including serotonin, norepinephrine and melatonin – and is also needed for the absorption of vitamin B12. Good sources of B6 include organically-grown brown rice, sunflower seeds, spinach and wheat germ. Vitamin B9 – also known as folate and folic acid – is crucial for brain function. You can boost your dietary intake with organic dark leafy greens, legumes, and avocados. Vitamin B12 – or cobalamin – is essential for maintaining healthy nerve cells, and works hand in glove with vitamins B6 and B9 to control homocysteine. Adequate stomach acid, enzymes, and gut health are all very important to consider for the absorption of these nutrients. Keep in mind that as we age, stomach acid and enzymes often diminishes and supplementing is necessary. (If you need supplementary guidance, please contact me.)
- Vascular – insufficient blood flow to portions of the brain. The mental deterioration proceeds in the stair step pattern toward cognitive decline and stroke.
- Artificial food colorings, flavors, and sweeteners –
Aspartame, (phenylalanine – reduce levels of dopamine and serotonin, aspartic acid – hyper excited neurons leading to degeneration ‘burn out’ of neurons, methanol – closet CNS depression and vision disorders and metabolic acidosis and coma) Association of Polish Neuropathologists and medical research Center
Aspartame disturbs amino acid metabolism, protein structure and metabolism, integrity of nucleic acids, neuronal function and endocrine balances and changes the brain concentrations of catecholamines. European Journal of Clinical Nutrition
- Neuro toxins, Mercury and Aluminum in vaccines, amalgam fillings – annual flu shots (given 5 times 1000% higher Alzheimer’s says world’s leading immuno-geneticist Dr. Hugh Fudenberg, MD). This causes long-term brain inflammation associated with neurological complication. Mercury causes immune, sensory, neurological, motor, behavioral dysfunctions.
- Statin drugs – deplete your brain from coenzyme Q10 and neurotransmitter precursors. This prevents adequate delivery by essential fatty acids and fat soluble antioxidants inhibiting the necessary LDL. Journal of Pharmacology See last months information on LDL. No single drug has been found to stop or even slow the progression of Alzheimer’s, and drugs have only had modest effects on symptoms. “In the past decade alone, hundreds of clinical trials have been conducted for Alzheimer’s, without success, at an aggregate cost of over $1 billion,” said Bredesen, who also is a professor at the Buck Institute.
- Sleep Medication – Ambien might be associated with increased risk in dementia an elderly population, including hypertension, diabetes, and stroke. Journal of medicine – Baltimore
- Stagnation, stress, and inactivity – Your brain gets charged with movement.
- Anti-cholinergic drugs – block neurotransmitters.
- Polypharmacy – multiple medication usage
- Over-the-Counter drugs – Tagamet, Pepcid, Zantac, hay fever meds, cold and flu meds, sleeping pills, anti-diarrhea Journal of The Royal Society of medicine These are all epigenetic changers. Genes can be turned on (expressed) or turned off (silenced). Pharmaceuticals may be involved in the etiology of heart disease, cancer, nerve and mental disorders, obesity, diabetes, leukemia, bipolar disorders, schizophrenia, infertility, sexual dysfunction. [Metabolism Clinical and Experimental 57: 2008 S16-s23]
- Legalized MSG
MSG (neuron death and Alzheimer’s) canned soup, crackers, meats, salad dressings, frozen dinners, supermarkets, restaurants, schools cafeterias, infant formula, baby food. U.S. Food and Drug Administration “FDA Monosodium glutamate MSG” August 31, 1995.
AVOID THEM ALL!!!
Recent research indicates that eating low-fat foods could actually increase your risks of developing neurodegenerative disorders such as Alzheimer’s. Alzheimer’s disease is growing at epidemic proportions and our fascination with low-fat dieting over the past few decades may have something to do with it. While saturated fat and cholesterol intake has dropped dramatically, heart disease is still our number one killer. Other diseases such as diabetes and Alzheimer’s are on the rise. Low-fat diets are not working. FAT IS AN ESSENTIAL ELEMENT of the human brain. Sixty percent of the brain consists of fat and almost 25 percent of the body’s cholesterol.
Each organ in our body is basically a collection of cells. The cells of our body are encased in a lipid (fat and cholesterol) membrane. Cholesterol is needed for structural support and to regulate the entry and exit of certain hormones, fats, and proteins. Fat and cholesterol are constantly being formed to maintain, replace, and repair the cells and tissues. Cholesterol, for instance, is essential for the transmission of nerve impulses and for the storing and retrieving of memories. A number of studies have shown that the amount of cholesterol circulating in the blood influences brain function. Low blood cholesterol is associated with poor cognitive performance. Higher cholesterol levels appear to improve memory and cognitive skills and protect against neurodegenerative diseases such as Alzheimer’s. Researchers at Johns Hopkins University, Mount Sinai School of Medicine, in New York, Seoul National University in South Korea, Journal of Biological Chemistry all show “high cholesterol is associated with better memory function.” From 70 years of age and over, a combined 683 participants, these studies suggest that the wrong type of diet (i.e., low-fat) can promote neurodegeneration. Low-fat diets are dangerous. They starve the body of the lipid building blocks needed to achieve and maintain healthy brain function, thus lowering cognitive performance and increasing the risk of Alzheimer’s. The catch is including GOOD sources of fat in the diet as a smart way to help protect yourself against Alzheimer’s. But that’s not all.
In light of recognized evidence and scientific agreement, nutritional authorities consider all trans fats equally harmful for health and recommend that consumption of trans fats be reduced to trace amounts. In 2003 the World Health Organization recommended that trans fats make up no more than 1% of a person’s diet. What do you think the true consumption percentage is today? Take a look at the FDA chart to the left.
In 2013, the United States Food and Drug Administration (FDA) issued a preliminary determination that partially hydrogenated oils (which contain
trans fats) are NOT “generally recognized as safe“, which was expected to lead to a ban on industrially produced trans fats in the American diet. On 16 June 2015, the FDA finalized its determination that trans fats are not generally recognized as safe, and set a three-year time limit for their removal from all processed foods. Why then do we still see so much junk food or as I also call it “phony food”? Junk food shrinks the brain?
What do medical research journals say?
Journal of Alzheimer’s Disease
a. Coconut oil protects the neuron’s from damage. It’s brain food. 4 Tbsp./day is therapeutic dose.
b. Coconut oil prevent mitochondrial alterations caused by amyloid-b peptide.
c. Coconut Oil 2.7 Tblsp. show immediate cognitive performance
d. “…the natural curcuminoid enhanced brain clearance of Abeta.”
Pharmacological Research Journal
Tumeric (curcumin) exhibit beneficial role in several neurogenerative disorders such as dementia of Alzheimer’s type. It brakes down the amyloid.
Aging Research Reviews
Aging and dementia – a meta-Analysis suggests that physical activity interventions positively influence cognitive function” in patients with dementia.
Journal of Alzheimer’s Disease
“Increasing energy output from a variety of physical activities is related to larger gray matter volumes in the elderly, regardless of cognitive status. Physical activity can be Nero protective and reduce the risk for Alzheimer’s disease.”
European Journal of Epidemiology
“Our findings suggest that physical activity reduces the long term risk of dementia, especially Alzheimer’s disease.”
“Physical activity counteracts neuronal loss and behavioral deficits. The present findings – the prevalence of increased physical activity as a potential strategy in the prevention of dementia.”
Journal of Sports Medicine
“Regular physical exercise may increase angiogenesis (making more blood vessels), neuro genesis (make more nerve cells), synaptogenesis (neuron or nerve cell pass an electrical or chemical signal to another neuron), and the synthesis of neurotransmitters in different cerebral structures involved in cognition due to an increase in the liberation of neurotrophic factors and the production of enzymatic antioxidants.”
“Is an inversely proportional relationship between the amount of physical activity undertaken and the risk of cognitive decline and/ or the development of neurodegenerative disease.”
MAYO CLINIC, CDC, WHO, AND OTHER SOURCES.
All forms of dementia have something in common: Progressive loss of nerve cells
UCLA’s Augustus Rose Professor of Neurology, Dr. Bredesen found in his laboratory evidence that Alzheimer’s stems from an imbalance in nerve cell signaling. In the normal brain, specific signals foster nerve connections and memory making, while balancing signals support memory loss. Dr. Bredesen suggested that a broader-based therapeutic approach may be feasible and potentially more effective for the treatment of cognitive decline due to Alzheimer’s. Alzheimer’s disease is more complex. “Imagine having a roof with 36 holes in it, and your drug patched one hole very well,” he said.
- eliminating all simple carbohydrates
- eliminate gluten and processed food from diet
- eat more vegetables, fruits, and non-farmed fish
- meditating (think deeply) twice a day (Mindfulness meditation involves becoming aware of what is true moment by moment; to be present and turn attention to what is happening at that moment in a nonjudgemental way.)
- find way to begin reducing stress (mental activities)
- increase sleep from 4-5 ours per night to 7-8 hours per night
- take melatonin, Vitamin B12 , vitamin D3, fish oil, and coenzyme Q10 each day (MegaX no fishy taste)
- optimizing oral hygiene using an electric flosser and electric toothbrush
- reinstating hormone replacement therapy, which had previously been discontinued
- fasting for a minimum of 12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime
- exercising for a minimum of 30 minutes, four to six days per week
- The missing links: proper nerve supply, regular exercise, proper nutrition, sufficient rest, prayer and meditation
- Build White matter with Juggling (involves spacial, awareness, to perceive or grasp, and processing the sense of touch), Exercise, Music
Side effects: improved health
There is a very good news. Alzheimer’s is a man-made disease. This means it can be prevented, corrected, and reversed. All it takes is making better decisions and lifestyle choices.
Here are some direct quotes from direct journals of how to treat Alzheimer’s:
CDC – “There are a number of studies that suggest behaviors that might lessen the risks of developing the disease. Among these are increased activity, having a rich diet a fruits and vegetables, maintaining social engagement, participating in intellectually stimulating activities.”
PREVENTION, CORRECTING, & REVERSING
Neuro-plasticity is the brain’s ability to restructure itself through physical movement to generate new cells and nerve growth factor and enables people to recover from injuries, pathological diseases, and dysfunction.
- Heal the Gut (The Gut Brain/The Second Brain = Enteric Brain) – The enteric nervous system (ENS) consists of sheaths of neurons embedded in the walls of the long tube of our gut and contains some 100 million neurons, more than in either the spinal cord or the peripheral nervous system. It enables us to “feel” the inner world of our gut and its contents. (Do you have butterflies in your stomach? Mood changes, fuzzy, tired, nausea, your ENS may be reacting to what you ate.) DCL Licorice benefits leaky gut and is an anti-inflammatory, probiotic, adds fiber for regularity, enzymes for digestive benefit, Quercetin helps seal the gut lining.
- Healthy protein production
- Healthy blood supply
- Healthy neuro-transmiting – the brain functions like a battery. It is charged by its normal position and motion of the vertebra.
- Healthy metabolic process
- ROAD MAP TO CLARITY: https://www.sharpagain.org/roadmap-to-clarity/
- Lumosity – “using the science of neuroplasticity!”
The Healthy Brain: Is Multifaceted
Brain exercises help your mental health and fitness in the same way your body benefits from physical exercise. Most of us live our lives as a series of fixed routines. It simplifies life. It limits brain-draining decision making. Routines are run by our subconscious and require very little brain energy. And consequently they provide the brain with very little stimulation. Dr. Lawrence Katz is an internationally recognized neurobiologist who was a pioneer in neuron regeneration research. He wrote Keep Your Brain Alive: 83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness back in 1998.
Neurobics: Brain Exercises That Use All Your Senses
Dr. Katz coined the term “neurobics” to describe brain exercises that enhance brain performance by using all five senses in new and novel ways. He explains that mental decline is not usually from loss of brain cells as much as it is from loss of communication between brain cells. As mentioned above, this occurs due to the decreasing number and complexity of dendrites, the branches on nerve cells. He believes that the key to fully exercising your brain is to engage all the senses — sight, sound, touch, taste, and smell — in non-routine ways. Be brain fit by doing the following:
- Switch Hands – like brushing your teeth, eating, and using your computer mouse. Using your non-dominant hand results in increased brain activity.
- Do Chores with Your Eyes Closed – When taking a shower, washing your hair, or sorting laundry, try doing it with your eyes closed. This will force your brain to use new neural pathways.
- Do Things Upside Down or Backwards – This forces your brain to really think every time you glance at your watch.
- Read Books Aloud – This engages the imagination in a different way. One of the earliest demonstrations of brain imaging clearly showed three distinct brain regions lighting up when the same word was read, spoken, or heard
- Take New Routes – You can take new routes when walking, biking, or riding public transportation.
- Simultaneously Use All Your Senses – Travel, camping, and gardening are high on Dr. Katz’s list of activities that utilize all your senses in new ways. One of his favorite examples is shopping at a farmer’s market where you can look, touch, sniff, and taste the produce.
Do you like playing games?
Try Lumosity. This brain training was designed by scientists and game designers. You can start with 50+ games today.
Music is so much more than bringing cultures together, worshipping the creator, and enhancing studies. It is also a healer. Music has resonance osculating signals.
Beloved Music Can Renew Lives Lost to Dementia
MUSIC & MEMORY℠ approach is simple, elegant and effective. They train care professionals how to set up personalized music playlists, delivered on iPods and other digital devices, for those in their care. These musical favorites tap deep memories not lost to dementia and can bring participants back to life, enabling them to feel like themselves again, to converse, socialize, and stay present. Music & Memory’s work is rooted in extensive neuroscience research. The results can be nothing short of miraculous.
Watch this incredible response from this participant from Alive Inside clip.
- 1 cup frozen Blueberries (1 cup of blueberries a day in any form — fresh, frozen, or freeze-dried)
- 1/4 Avocado
- 1/2 Banana or 2 pitted dates
- Chia seeds
- 1 cup Pomegranate juice
- Place all ingredients in blender.
- Blend until smooth.
- Avocado monounsaturated fats, contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL and triglyceride blood levels while raising HDL – two factors that can reduce a person’s risk for cognitive decline.
- High in folate, avocados are thought to prevent the formation of brain tangles thought to cause Alzheimer’s.
- Avocados have a high amount of potassium, omega-3, and oleic acid, can reduce blood pressure and a lower blood pressure has been shown to be beneficial for brain health, which has been shown to prevent and slow Alzheimer’s.
- Phytonutrient polyphenols and flavonoids found in avocados are anti-inflammatories. Inflammation is considered the basis of most non-contagious diseases, which can also fight Alzheimer’s.
- Vitamin K improves blood flow, decreases risk of stroke and may also help to prevent Alzheimer’s.
- Antioxidant glutathione supports the liver and the nervous system.
Blueberries have antioxidants that tend to accumulate in areas of the brain that are essential for intelligence. They appear to directly interact with aging neurons, leading to improvements in cell signaling.
- Contain high levels of tryptophan, which is converted into serotonin – the happy-mood brain neurotransmitter.
- Bananas are a rich source of both vitamin B-6 and carbohydrates, which also help your brain make these important neurochemicals.
- Magnesium is beneficial for improving your brain function because it is a mineral that helps facilitate the electrical activity between the nerve cells in your brain and needs to offset stress. It also helps the brain dispose of the waste byproduct of protein metabolism, ammonia. By reducing the brain’s ammonia levels, magnesium improves your ability to focus, according to The Franklin Institute. It converts dietary fatty acids into DHA, a substance found within brain cell membranes.
- Bananas are an excellent source of potassium, which helps deliver oxygen to the brain to keep your mind sharp and helps the brain transmit messages..
2. Turmeric tea
This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.
Turmeric is a spice which contains a compound called curcumin. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and helps new brain cells grow. Curcumin as an antioxidant, anti-inflammatory and lipophilic action improves the cognitive functions in patients with AD. A growing body of evidence indicates that oxidative stress, free radicals, beta amyloid, cerebral deregulation caused by bio-metal toxicity and abnormal inflammatory reactions contribute to the key event in Alzheimer’s disease pathology. Its anti-inflammatory properties have been shown to break down the beta-amyloid plaques that are a hallmark of Alzheimer’s. Due to various effects of curcumin, such as decreased Beta-amyloid plaques, delayed degradation of neurons, metal-chelation, anti-inflammatory, antioxidant and decreased microglia formation, the overall memory in patients with AD has improved. It eases depression by boosting serotonin and dopamine, which both improve mood.
Try this for your nightcap. This creamy drink, made of creamy almond milk, soothing cinnamon and turmeric. It won’t just help you get a good night’s sleep.
3. Kale, blueberry and pomegranate salad (Recipe to Boost Brain Health by Dr. Marwan Sabbagh and Beau MacMillan, copyright © 2012.)
Kale is usually thought of as a green for cooking, but in this recipe, it’s used as a salad green, one with a lot more texture than lettuce. This salad is rich in brain-boosting foods:
Kale is an excellent source of flavonoids and vitamin C,
Blueberries are high in anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Pomegranates provide a great source of resveratrol and reduces nerve inflammation that may delay the possibility of developing Alzheimer’s disease.
Pumpkin seeds Pumpkin seeds are also high in omega-3 fatty acids slow age-related mental decline and help ward off Alzheimer’s disease, a major building block of the brain. omega-3 play a role in sharpening memory and improving mood, as well as protecting your brain against decline. Omega 3s – shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. It is also an excellent source of magnesium (learning and memory), iron (improves brain function and lifts brain fog), zinc (nerve signaling) and copper (helps control nerve signals) important for brain health.
Almonds also add a brain-boosting riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline.
Carrots have high levels of a compound called luteolin which reduce age-related memory deficits and inflammation in the brain, according to a study published in 2010 in the journal Nutrition.
- 3 bunches Kale
- 1 cup Fresh Blueberries
- 2 med. Carrots
- 1/2 cup of Pomegranate seeds
- 2 Carrots peeled and shredded
- 1/3 cup Pumpkin seeds
- 1/3 cup Almonds
- Drizzle with the vinaigrette and toss
Here is a list of 10 other foods you should add into your diet that can help improve your mind:
- Leafy greens – Aim for six or more servings per week. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients are high in folate and B9, which improve cognition and reduce depression. The MIND diet study found that including greens in addition to other veggies made a difference in reducing the risk of Alzheimer’s.
- cruciferous vegetables – contain folate and have cartenoids that lower homo-cysteine (an amino acid linked with cognitive impairment)
- beans and legumes – Include beans in at least four meals every week. These foods contain more folate, iron, magensium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function).
- berries and cherries – Eat berries at least twice a week. They have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E. Blueberries are one of the more potent foods in terms of protecting the brain. Strawberries have also shown benefits in past studies looking at the effect of food on cognitive function.
- Grapes – Researchers at the University of Los Angeles, California, suggest eating grapes twice day could lead to improved attention span and working memory in people with signs of early memory decline. The antioxidant has been acclaimed for its positive effects on the hippocampus, an area of the brain essential to memory, learning, and mood.
- Pumpkin Omega 3s – shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not.
- Almonds, cashews, walnuts, hazelnuts, peanuts and pecans – Try to get five servings of nuts or more each week. They contain omega-3 and omega-6, vitamin E, folate, vitamin B6 and magnesium. They contain healthy fats, fiber and antioxidants, and other studies have found they can help lower bad cholesterol and reduce the risk of heart disease. The MIND diet recommends eating nuts at least five times a week.
- Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole-wheat pasta and 100% whole-wheat bread.
- Sunflower seeds – contain zinc, choline and vitamin E.
- Cinnamon, sage, tumeric and cumin – spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues.
- Squash, asparagus, tomatoes, carrots and beets – These vegetables, if not overcooked, contain vitamin A, folate and iron that help with cognition.
- Reishi Mushrooms – Supports neurological and adrenal functioning
MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay According to the MIND diet, olive oil leads in front of other forms of cooking oil and fats in the MIND diet. The researchers found people who used olive oil as their primary oil at home saw greater protection against cognitive decline. Cheese may be delicious but it doesn’t do your brain any favors, according to the MIND diet study. Eat cheese no more than once a week if you want to reduce your risk of Alzheimer’s.
Other things to avoid are the toxins in your food, water, soil, and environment, unnecessary stress, caffeine, drugs, alcohol, trans fats, and sugar. Pastries and other sweets could have a negative effect on brain health as well.
Encourage healthy decisions, conscientiousness, positive peer groups, a clean environment, exercise, maintaining a healthy weight, 8 hours of sleep, stress management and gratitude.
I think we all can agree that Memory Matters! It takes each one of us to make healthy decisions and encourage them. Will you join me? If you enjoyed what you read here, please help spread the word.
- Dr. John Bergman – How to Reverse Dementia