Sage, the ‘Savior’ Herb

SAGE was long thought to improve wisdom and memory.  People associated with using Sage were eventually known as Sages. As you read further, you will begin to understand why.

Emperor Charlemagne (aka Charles the Great) one of Europes greatest medieval rulers decreed in 812 AD that every farm on Crown lands must grow sage

The Biblical character of Joseph is known by some to be as both a prophet and a sage. He was, through a gift from God, a visionary. Through the window of dreams, the Lord God showed him the future. Although he could not see all the details, he could picture what life would be like. He was not born wise, and he may have been obnoxious as a young visionary whom his brothers sold into slavery some twenty years earlier, but his experiences as a slave, as a prisoner, and as the highest official of the Egyptian court taught him to understand the human heart. He learned that it was necessary to let go of the burden of the past to be able to receive the promise of the future.  He learned and earned wisdom and gained insight through the challenges and trials of his life with his Saviour’s help.  In the eyes of men, he also learned and earned the title of a “sage”.   (I encourage you to take the time to read Joseph’s true story in full found in Genesis 37—50)

Sage originates from the Latin word Salvia officinalis meaning


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SAGE lives up to its definitions:

1. wise, especially as a result of a great experience: 2. a plant whose greyish-green leaves 

2. A sage is a person who is regarded as being very wise.

3. Having or exhibiting wisdom and calm judgment.

Historical facts about Sage you may not already know.

Sage emits a smell that reminds us of homemade turkey dressing — a Thanksgiving staple loved by many Americans. For me this is a favorite spice of Thankgiving.  Sage is perhaps most notably used in the preparation of sausage.

Sage originates from the northern Mediterranean coast.  In medieval times, it was called “Salvia Salvatrix,” which means “sage, the savior.” This is because it was one of the primary ingredients of the “Four Thieves Vinegar,” a concoction that was used by thieves to ward off the bubonic plague while plundering for treasures. Sage is an herb that has not only been used as a flavoring but also used for medicinal and health purposes. If there’s a health concern that you need to address, Sage is a solution or remedy for all difficulties or diseases.

  1. In the 17th Century, one Sage was traded by merchants for 3 chests full of China Tea.
  2. Sage was used as a local anesthetic, a diuretic (causing increased passing of urine), and a styptic (causing bleeding to stop).
  3. Sage has an extensive history as a medicinal herb. The ancient Egyptians used it to improve fertility and is one of the embalming herbs in Egypt
  4. A Greek physician, pharmacologist, and botanist used sage can help stop wounds from bleeding, help disinfect sores and promote healing of ulcers, as well as use sage juice to treat coughs and hoarseness.
  5. Chinese sage (Salvia miltiorrhiza) has been used for centuries as restoratives of lost or declining mental functions such as in Alzheimer’s disease
  6. Salvia libanotica (Lebanese sage) is one of the largely used sage species in traditional medicine, which has been used for many years to cure diseases such as abdominal pains, headaches, indigestion, and heart disorders.
  7. The Sagebrush was used in pioneer times. Native Americans used leaves of sagebrush to prevent infections of wounds, stop the bleeding and to treat common cold, headache, and athlete’s foot. This species, although never used officially as a drug, has been prized as a tea substitute, general tonic, a hair, and eyewash, in treating colds and sore throat, stopping diarrhea, an antiseptic, and even for bullet wounds.  It made a poultice for bee stings and was thought to cure night sweats.

There are as many as 7 primary types of Sage.  In America, closely related to garden sage are at least 47 native Salvia species (out of at least 959 worldwide).  Sage is a part of the mint family, alongside other herbs like oregano, rosemary (Sages sister herb), basil, and thyme family

Do you use SAGE in one of the following ways listed below?

  1. Golden Sage (Salvia officinalis ‘Icterina’) is perhaps best known for its culinary use in stuffing.
  2. Pineapple Sage (Salvia elegans synonym S. rutilans) a Mexican salvia having a scent of pineapple that is cultivated as an annual.  The fresh leaves add flavor to desserts and drinks and the flowers make an attractive addition to a salad too
  3. Clary sage (S. sclarea) Its scientific name comes from the Latin word clarus, meaning to clear. Clary sage gets its name for its mucus-clearing properties. Clary is usually used for its medicinal benefits. Strongly aromatic leaves generally used as throat gargle infusions and in perfumeries.
  4. Tricolor Sage white, green, pink, and purple.
  5. Dwarf Sage “The Little Spire” a Russian variety may be a petit version of regular Garden Sage, it has the same robust flavor and can be used in any recipe calling for sage.
  6. Greek Sage (Salvia fruticosa or S. triloba): Large perennial with lobed leaves, cultivated in the Mediterranean region and commonly employed in the preparation of sage tea. Its blooms have peachy-apricot tones that bloom to white flowers with light lavender interiors. It is used to make Faskomilo tea.  Sage (S. triloba) composes flavone called salvigenin. Research studies found that vascular relaxant effect that may offer protection from cardiovascular diseases.
  7. Azure sage (S. azurea): A large plant with blue flowers, used in Mexico as an herbal panacea.


TOP VITAMINS & MINERALS – Sage contains 32 other nutrients in smaller portions.


Anti-Oxidant/Anti-Inflammatory Actions (A-O/A-I) (VC)

Sage’s antibacterial, anti-inflammatory, antioxidant, and antifungal properties make this herb beneficial in treating many health problems.  Sage contains over 160 distinct polyphenols, which are plant-based chemical compounds that act as antioxidants in your body.  The antioxidant enzymes, including SOD (superoxide dismutase) and peroxidase, give it a unique capacity for stabilizing oxygen-related metabolism and preventing oxygen-based damage to the cells. Regular consumption of Vitamin C develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the human body.

Sage provides your body with rosmarinic acid, a polyphenolic compound can be readily absorbed from the GI tract, and once inside the body, acts to reduce inflammatory responses, which is stronger than that of vitamin E.  Rosmarinic acid helps to prevent cell damage caused by free radicals, thereby reducing the risk for cancer and atherosclerosis.

Rosmarinic acid as a component of sage has shown neuroprotective, antioxidative, and anti-apoptotic (anti-cell death) effects against toxicity.  Rosmarinic acid is used for its anti-allergic activity. Unlike antihistamines, rosmarinic acid prevents the activation of immune responder cells, which cause swelling and fluid formation. Increased intake of sage as a seasoning in food is recommended for persons with inflammatory conditions like rheumatoid arthritis, as well as bronchial asthma, atherosclerosis, cataracts, and Peptic Ulcers. Sage is also touted to ease inflammation stemming from arthritis and gout.

The flavones glycosides and estrogenic substances help as counter-irritant, rubefacient, anti-inflammatory, anti-allergic, anti-fungal, and antiseptic properties.

Medicinal Uses:  

  1. Drinking sage tea and massaging aching joints with diluted sage oil relieves rheumatoid arthritis. It soothes the sciatic nerve, too.
  2. Medicinal Use:  Regularly drinking herbal tea prepared by boiling one teaspoon each of sage and mullein leaves in a cup of water is beneficial in dealing with asthma. You can also inhale the steam of this infusion when it is hot.

TOP 12 Health Benefits of Sage 

Skin(VA, VB, VC, VK, Ca, K, Cu, Zn)

Sage’s properties protect against bacterial (anti-bacterial) and viral infections that affect the skin. A topical salve made from sage, which possesses antiseptic and anti-inflammatory properties, is an effective anti-microbial remedy to eczema, psoriasis, and acne. VA in Sage is also required for maintaining healthy mucosa and skin. Zinc helps the body process the essential fatty acids needed to heal burns (including sunburns), wounds, hemorrhoids, eczema, rosacea, psoriasis, and acne. Zinc can help all skin wounds heal more quickly.

The antioxidant properties in Sage provide rich protection against the free radicals the produce the signs of aging such as wrinkles, fine lines, age spots and reverses them.  Aids in daily cell regeneration.

Vitamin C is an antioxidant vitamin, required for the creation of neurotransmitters and collagen production.  It fights oxidative stress. Vitamin C is also needed for healing wounds.

Vitamin C is sensitive to heat, so to take advantage of this vitamin, sage should be added at the end of cooking.

Maintain Healthy Hair(VA, VC, VB’s, Fe, Mg, Zn)

  • Sage oil benefits as a great toner by regulating sebum production in oily complexion.
  • Applying sage leaves as a rinse will produce shiny hair.
  • Vitamin A  in Sage stimulates the hair follicles to rapid growth.
  • The hair will get stronger and the hair color becomes darker.
  • Sage has been used since ancient times to combat hair loss and baldness. Sage contains beta-sitosterol, a 5-alpha reductase compound that has been found to be effective in treating male pattern baldness. Sage helps to manage scalp infections because it promotes estrogen balance and prevents thickening in the membrane tissue around the hair follicle, which causes hair loss.
  • Vitamin B-6’s role in protein and lipid metabolism is a great vitamin to take for hair loss.

Easily boil the sage leaves for minutes and simmer it. It can be done 2-3 times a week.

Improves Eyesight(VA, VC, Beta-Carotene, Zn)

These prominent compounds in Sage support excellent eye health.

  • Vitamin A helps promote better vision in dim light as well as night vision.
  • VC Helps to keep your focus sharp and healthy.
  • Zinc is more concentrated in certain parts of the body especially the retina. Zinc also protects the eyes by enhancing the effects of vitamin A

Oral Health(VC, Zn)

Sage is a natural anticeptic, antifungal, and anti-inflammatory.  Regular consumption of foods like Sage rich in VC can help with bleeding gums, tenderness, redness, and swelling in the gum due to Gingivitis (scurvy).  In addition VC in Sage can help with tonsillitis, laryngitis, and sore throat.

Today sage has found its place as an active ingredient in natural mouthwashes because of the presence of tannins that eradicate the bacteria accountable for gingivitis.

You can also use sage to relieve ailments including sore throat, cough, and the common cold. A 2009 study even concluded that using a sage and echinacea spray is almost as effective as a chlorhexidine/lidocaine spray in relieving an acute sore throat.

Medicinal Uses:

  1. Brew one or two teaspoons of dried sage leaves in a cup of hot water for 10 minutes. Strain the fluid and then use it for gargling to relieve sore throat.
  2. Steep about one tsp. of sage leaves in 150 ml boiling water for 10 minutes. Cool and strain the solution. Use this liquid as a mouthwash to heal issues like gingivitis, mouth ulcers, cold sores, canker sores, tongue sores, etc.

Increases Appetite

Medicinal Use:  Another health benefit of sage tea is that is helpful in increasing appetite, especially when consumed daily. Hence, it is good for people suffering from anorexia. It also purifies blood. Furthermore, it eliminates intestinal gas and aids in digestion.

Better Brain Function(VB9, Mg, Cu)

Salvia species are known for the beneficial effects on memory disorders, depression, and cerebral ischemia.  The superfood is also known to stimulate neural pathways and promote brain function, promoting mental acuity. Sage is known to improve acetylcholinesterase (Ach) levels in the brain. This Ach enzyme improves concentration and helps in the treatment of memory loss associated with Alzheimer’s. Salvia miltiorrhiza (Chinese sage) have been used for centuries as restoratives of lost or declining mental functions such as in Alzheimer’s disease

Sage helps relieve Alzheimer’s disease symptoms and dementia by blocking the degradation process of neurotransmitter activity in the brain.  Research published in the June 2003 issue of Pharmacological Biochemical Behavior confirms what herbalists have long known: sage is an outstanding memory enhancer. A 2017 review published in the journal Drugs noted sage’s potential to enhance cognitive activity and protect against neurodegenerative disease. It strengthens the sinews, restore health to those that have the palsy, and takes away shakey trembling of the members.

Sage is often used as a remedy for depression due to the anti-inflammatory properties apigenin, luteolin, and diosmetin. Activating the GABAa receptor by binding to the benzodiazepine site, resulting in reduced levels of anxiety. Magnesium has the reputation of being the “anti-stress” mineral.

Sage contains acids that are linked to some impressive health benefits.  One is Rosmarinic acid.  Rosmarinic acid has antioxidant, anti-inflammatory and antimicrobial activities. The antioxidant activity of rosmarinic acid is stronger than that of vitamin E.

B9 vitamin that plays a central role in the synthesis of DNA, RNA, and proteins. B9 monitors and supports brain function and mood.

Sage has the ability to help enhance mental clarity and concentration, the attention span, and quickens the senses; hence sage infusion has long been recognized as “thinker’s tea.”

Magnesium is also sometimes prescribed for the treatment of migraines.

Medicinal Uses:  

  1. To cure fever naturally, boil a tablespoon of sage leaves in a cup of water for 10 minutes and drink half a cup of this solution (after straining) once or twice throughout the day.
  2. Soaking a cloth in sage tea and placing it on the forehead helps in getting rid of headache.
  3. *The chemical thujone present in this herb can have give rise to toxic effects if it is taken for a long time. Thus, those who have seizure disorders should not take sage in excess or for prolonged periods.

Heart Wellness, Maintains Cholesterol(VK2, VC, Ca, K)

Sage’s flavonoids and antioxidants improve the health of cells that form the innermost lining of the heart and blood vessels, which in turn reduces cholesterol and triglyceride levels.

Consuming this leaf will help to reduce the number of cholesterol, triglyceride and LDL level. Furthermore, it will increase the HDL, so that the body can maintaining a healthy level of cholesterol.                

Prevent Cardiovascular Disease(Mg, VK2, VC, B1, Ca, K)

In relation to the benefit of maintaining the cholesterol level, the leaves will benefit to prevent cardiovascular disease. This means help to reduce the possibility of heart attack and stroke. The salvigenin content in the leaf works as a vascular relaxant and the vascular system can be well maintained.

Magnesium in Sage helps to relax the heart muscles to maintain a regular heartbeat, and thus prevent sudden changes in blood pressure. Chlorogenic acid also lowers blood pressure by improving blood vessel dilation.  It can be used to treat high blood pressure, angina, and arrhythmia.

B1 improve the health of the blood cells and vessels by reducing the rupture of red blood cells (known as hemolysis the destruction of red blood cells) via inhibiting the activity of proteins working with your immune system and play a role to protect the body from infections, and to remove dead cells and foreign material, clearing these pathogens from our body.  This lowers the odds of developing high blood pressure and heart disease. B6 creates red blood cells. It is involved in 100 or so reactions involving protein, lipids, and glucose metabolism.

Digestive benefits(Ca, K)

Clary Sage contains rosmarinic acid, an anti-inflammatory compound that fends off gastric spasms, diarrhea, and gastritis. The flavonoids and phenolic compounds found in sage effectively ease inflammation, particularly in the respiratory or gastrointestinal tracts.

  • Heartburn Sage leaves can be used as a treatment to soothe heartburn. The nutrients contained inside the leaves help to control the acid so that it will reduce the heartburn.

It also helps to develop the digestive enzyme that is a great stimulant to treat the debility of the stomach and weakness of digestive system.  So, the food is easy to digest and the intestine metabolism can be improved.

Its carminative effect (relieving flatulence) can remove symptoms of indigestion by stimulating upper digestive secretions, bile flow, intestinal mobility and pancreatic function.

  • Other maladies Clary sage is used to treat in aromatherapy giving a relief feeling on the nerve helping with postpartum depression, fatigue, varicose veins, and sleeplessness.
  • Gastroenteritis Sage can be used as a treatment for gastrointestinal problems and indigestion. It helps to reduce nausea in an empty stomach and helps relieve the vomiting syndrome in the gastroenteritis symptoms.

Medicinal Uses:  You can drink this   up to 3  a times a day to mend digestion.

Female-Specific – Clary sage has long been prescribed by herbalists for menstrual issues including extreme pain. Its effects are said to come from the fact that it helps to stimulate estrogen production.

It is also valuable in alleviating menopausal symptoms. Sage (S. officinalis) has been traditionally used to treat sweating and menopausal hot flashes, as well as to alleviate the associated menopausal symptoms.  Taking fresh sage leaf tablets significantly decreased hot flush symptoms. insomnia, dizziness, headaches, nighttime sweating, and occasional palpitations. These symptoms arise from hormonal imbalances, namely lowered estrogen levels.

PMS Syndrome – In relation to an anti-depressant, it gives the benefit of relief feeling during PMS. Scientific evidence also shows that the sage leaves aromatherapy helps in balancing the hormone during the PMS period. It is also can reduce menstrual cramps.

Medicinal Uses:

  1. Drinking sage tea a few times in a day helps ease menstrual cramps.
  2. *Avoid using this herb as a medicinal remedy during pregnancy as it can stimulate uterine contractions.
  3. Prepare sage tea by steeping two teaspoons of crushed sage leaves in a cup of boiling water for about 15 minutes. Cool and strain the liquid. Drink this sage tea three to four times in a day to control night sweats and hot flashes.


Another acid Sage contains some impressive health benefits is Ellagic acid.  Ellagic acid – prevents the binding of carcinogens to DNA and strengthens connective tissue, which may keep cancer cells from spreading.

  • First, ellagic acid kills cancer cells by promoting cell death (apoptosis).
  • Second, ellagic acid stops the growth of tumors.
  • Third, ellagic acid causes G-arrest.
  • Fourth, ellagic acid helps prevent cancer, birth defects, etc
  • Fifth, ellagic acid seems to have anti-viral and anti-carcinogenic effects.
  • Sixth, ellagic acid (i.e. from ellagitannins), is combined with glucose, making it easier to gain entry into cancer cells.
  • The important factor in proliferating and spreading of cancer cells is the ability of tumors to produce a large number of new blood vessels, which is known as angiogenesis. Ursolic acid found in sage effectively inhibits angiogenesis, invasion of tumor cells, and metastasis, and suppresses the lung colonization of B16 melanoma cells in vivo.
  • Colorectal cancer (CRC) is a common type of cancer and a significant cause of mortality in Western societies. It develops by genetic and epigenetic alterations that transfer normal colon cells to proliferating cells.[] This study has shown that dietary compounds can change epigenetic status. The effect of drinking sage (S. officinalis) herbal tea was studied on the prevention of colon cancer in rats. It was found that S. officinalis water extract significantly decreased the oxidative H2O2-induced DNA damage in vitro.

Prevent Diabetes(K)

In a study, drinking of sage tea (common sage) (300 ml, twice a day) showed increase in antioxidant defenses and improved the lipid profile, without causing any hepatotoxicity (damaging liver cells) or inducing any adverse effects such as changes in blood pressure, heart rate, and body weight, which may indirectly improve the diabetic condition.

  • There are some studies that proved sage leaf extract has anti-hyperglycemic properties like chlorogenic acid which helps by lowering down blood glucose levels blocking the release of stored glucose from the liver.
  • Chlorogenic acid is a natural antioxidant, that primarily exerts its effects by inhibiting the enzyme alpha-glucosidase, which is responsible for breaking down carbohydrates. By doing so, it reduces the uptake of carbohydrates and glucose during digestion.  This may help improve blood sugar control and insulin sensitivity, an effective way of lowering triglyceride levels in type 2 diabetics. However, further research is needed to be done.
  • Multiple studies show that chlorogenic acid may reduce fasting blood sugar levels and insulin and glucose spikes following a meal.

Medicinal Use: 

Those who are suffering from diabetes can take sage infusion on an empty stomach to lower blood sugar levels. It is suggested that you monitor your blood sugar carefully while following this home remedy in order to avoid hypoglycemia.


Sage promotes sleep and relaxation. For this, you can make a sage pillow by filling dried sage leaves in a small pillow. Plus, you can have sage tea mixed with lemon juice and sweetened with honey.

Sage tea has been traditionally used for the treatment of digestive and circulation disturbances, bronchitis, cough, asthma, angina, mouth and throat inflammations, depression, excessive sweating, skin diseases, and many other diseases.  Brew one or two teaspoons of dried sage leaves in a cup of hot water for 10-20 minutes. Strain the fluid and then use it for gargling to relieve a sore throat.

Sage Tea

  1. Put 4-5 fresh leaves or 2 teaspoons of dried sage leaves in a cup.
  2. Pour 1 cup of hot water over it.
  3. Cover and steep for 20 minutes.
  4. Strain and add ¼ teaspoon of salt.
  5. Gargle with this solution as needed.
  • Also, drink 2 to 3 cups of sage tea daily until you recover completely.
  • You can drink this tea up to 3 cups a day to mend digestion.
  • Regulate blood sugar levels or can gargle for your sore throat. One study found that drinking 1 cup (240 ml) of sage tea twice daily significantly increased antioxidant defenses.  After four weeks of sage tea consumption, there were no real effects on glucose regulation, but “an improvement in lipid profile. It also lowered both total cholesterol and “bad” LDL cholesterol, as well as raised “good” HDL cholesterol. A number of studies found improvements in mood, mental function and memory in healthy adults after they took one of several different types of sage extract. ( ncbi1, ncbi2, ncbi3, ncbi4)


  1. If you want a mild sage taste, add it close to the end of the cooking process;
  2. If you like your sage flavor more robust, add at the beginning. But a little goes a long way.
  3. If you’ve never used sage before, add just a bit at first and see how you like it and add more to taste.

Safety profile

While Sage is a powerful medicine, too much of a good thing can create a negative response.  As with all herbs and spices, we must treat them with respect. The normal usage of sage is very safe; however, there might be an adverse effect on using S. officinalis in excessive amount, which can be caused by the high content of thujone.

Sage herb, when used in large amounts can cause nerve irritation, convulsions, and death. Hence its use is prohibited in known epileptic conditions.

The herb should not be used in pregnancy as chemical compounds like thujone in it may cause uterine stimulation resulting in abortion.


Wow, so much benefit from just one herb.  It has been fun learning about sages (Salvia species) incredible benefits.  Hopefully, you will find more ways to make use of it and receive its benefits outside of Thanksgiving time. I am so thankful for this wonderful spice.   Salvia species may represent a natural, safe, and effective treatment for many diseases and their symptoms.

  • Sage prevents inflammation-related conditions, cardiovascular diseases, and type-2 diabetes.
  • Sage staves off various skin diseases, digestive issues and Alzheimer’s disease and dementia.
  • Sage benefits the immune, nervous, digestive, and respiratory systems.
  • Sage also supports the heart, the skin, and the bones and joints.

You’d be a wise sage to add the herb sage to your recipes. Whenever possible, choose fresh sage over the dried form of the herb since it is superior in flavor. The leaves of fresh sage should look fresh and be a vibrant green-gray in color. They should be free from darks spots or yellowing.

Thank you so much for taking the time to stop by.  It shows your interest in health or at least your curiosity.  I must say I really enjoyed learning more about Sage.   If you enjoyed this post and learning about Sage, please press the follow button, like it, and share how it helped you.  If you know someone who could be helped by this information please pass it on. People are destroyed from a lack of knowledge. (Hosea 4:6)  I’d be very grateful if you’d help it spread the word so that more people can live their best life now free and to the fullest.




  1. WHFoods
  3. World’s Healthiest Foods, Sage
  4. Naturalpedia.comml

Top 10 Diseases & Conditions Part 6 of 10: Alzheimers – Memories Matter

  1. TOP 10 Diseases & Conditions Part 1 of 10: Heart Matters. 1 in 3
  2. TOP 10 Diseases & Conditions Part 2 of 10: Cancer Wars. 1 in 3
  3. TOP 10 Diseases & Conditions Part 3 of 10: You Take My Breath Away 155,041
  4. Top 10 Diseases & Conditions Part 4 of 10: Accidents Happen (unintentional injuries; 5.2%)
  5. Top 10 Diseases & Conditions Part 5 of 10: Stroke (cerebrovascular diseases): 1 in 6

Alzheimer’s disease: 1 in 9 (110,561) over age 65   >  1 in 3 over 85


  • 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.

Topic lineup:

  • Types of Dementia
  • Brain facts
  • What causes dementia?
  • What do medical research journals say?
  • The Healthy Brain: Is Multifaceted
  • Music for Memory
  • Recipes

Types of Dementia:

Brain facts:

  1. Your brain is made up of about 75 percent water.
  2. 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.
  3. Your brain uses 20 percent of the total oxygen in your body.
  4. The old adage of humans only using 10% of their brain is not true. Every part of the brain has a known function.
  5. Every time you recall a memory or have a new thought, you are creating a new connection in your brain.
  6. Memories triggered by scent have a stronger emotional connection, and therefore appear more intense than other memory triggers.
  7. While awake, your brain generates between 10 and 23 watts of power — or enough energy to power a light bulb.
  8. Studies show that brain waves are more active while dreaming than when you are awake.
  9. 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.


  • 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.


If amyloid plaque doesn’t cause Alzheimer’s disease, what does?

“Other conditions can also cause dementia or dimension like symptoms:

  • including reactions to medications
  • nutritional deficiencies
  • infections
  • poisoning
  • brain tumors
  • hypoxia

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)

  1. Accumulation of proteins (beta-amyloid) in the brain.
  2. Damage to vessels that supply blood to the brain (Polyunsaturated fats, blood pressure drugs constrict vessels and slow down oxygen of the brain
  3. Abnormal clumps of protein in the brain (problems with body being able to brake down amino acids)
  4. 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.
  5. Thyroid and hormonal imbalance – A lower thyroid condition is due to deficiencies or some type of adrenal stimulus.  Iodine is vital for brain development.
  6. 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.)
  7. Vascular – insufficient blood flow to portions of the brain.  The mental deterioration proceeds in the stair step pattern toward cognitive decline and stroke.
  8. 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

  9. 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.
  10. 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.
  11. Sleep Medication – Ambien might be associated with increased risk in dementia an elderly population, including hypertension, diabetes, and stroke.  Journal of medicine – Baltimore
  12. Stagnation, stress, and inactivityYour brain gets charged with movement.
  13. Anti-cholinergic drugs – block neurotransmitters.
  14. Polypharmacy – multiple medication usage
  15. 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] 
  16. 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.  



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?

Vegetable oils are oxidative stress in a bottle.  The liquid molecules are bonded together tightly as an epoxy adhesive, a lacquer as they react to oxygen. To create these polyunsaturated oils, they break these bonding molecules up into liquid form, with solvents, chemicals (hexane), high heat, pressure, refined, and bleached.  All this processing creates mangled molecules, stripping away the antioxidants, vitamin E, and other nutritional benefits and leaving us with flavorless oils, and a mess for our bodies to deal with. These oils contain 5% of these mangled molecules and the average intake is 30%.  These mangled molecules are as toxic as PCB’s, mercury, and lead and kills mitochondria in the heart of the cell that creates energy.  Look at your ingredient list:  corn, canola, Cotton seed, soy, sunflower, safflower, even recently refined palm oil.  These are main ingredient in most of your processed snack foods, mayonnaise, store-bought dressings.  This profoundly alters the biochemistry of our body and fat.  The best thing to do to get a good quality olive oil, balsamic vinegar, and apple cider vinegar, toasted sesame oil, coconut oil.

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.”

Translational Psychiatry

     “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.”


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.

The Protocol:

  • 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 or a vegan replacement like Mega X with no fishy taste, and coenzyme Q10 each day
  • 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.”


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.


  1. 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.
  2. Healthy protein production
  3. Healthy blood supply
  4. Healthy neuro-transmiting – the brain functions like a battery.  It is charged by its normal position and motion of the vertebra.
  5. Healthy metabolic process
  7. 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:

  1. Switch Hands – like brushing your teeth, eating, and using your computer mouse.  Using your non-dominant hand results in increased brain activity.
  2. 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.
  3. Do Things Upside Down or Backwards – This forces your brain to really think every time you glance at your watch.
  4. 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
  5. Take New Routes – You can take new routes when walking, biking, or riding public transportation.
  6. 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 for Memory

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.


Avocado Smoothie

  • 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
  • Ice


  1. Place all ingredients in blender.
  2. Blend until smooth.


  1. 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.
  2. High in folate, avocados are thought to prevent the formation of brain tangles thought to cause Alzheimer’s.
  3. 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.
  4. 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.
  5. Vitamin K improves blood flow, decreases risk of stroke and may also help to prevent Alzheimer’s.
  6. 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.


  1. Contain high levels of tryptophan, which is converted into serotonin – the happy-mood brain neurotransmitter.
  2. Bananas are a rich source of both vitamin B-6 and carbohydrates, which also help your brain make these important neurochemicals.
  3. 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.
  4. 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 diet

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.





  8. Dr. John Bergman – How to Reverse Dementia