Brain Health: Reduce Dementia Risk

There is some new and exciting information surfacing with respect to Alzheimer’s, all kinds of dementia, and their prevention. Moreover, if you care for your brain, you can not only prevent Alzheimer’s, but reverse some of the symptoms for those battling the disease as well. The research comes out of the Food for the Brain Foundation and is outlined in a book by Dr. Patrick Holford titled Optimum Nutrition for the Mind. Dr. Holford says, “You are the architect of your own brain.” That means there is so much you can do to ensure brain health and full functionality.

Let’s take a look at this research so seniors in Forest Hills and elsewhere can reap the benefits. Here is an excellent YouTube interview with Dr. Holford. It is worth listening to if you are even 18 years old and certainly older.

Background

The most common form of dementia is Alzheimer’s disease accounting for two-thirds of all dementias. It afflicts nearly 7 million Americans 65 and over. Furthermore, in New York State, about 12.7% of those aged 65 and over have Alzheimer’s which makes it a state with one of the highest incidences of the disease.

Basically, according to Dr. Holford’s research, Alzheimer’s is a shrinking of the central part of the brain. Moreover, the density of the brain is directly related to dementia risk. In sum, feed and care for the brain and you can reverse disease.

Good for All Age Groups

Cognitive health starts at least as young as age 18. We should be nurturing our brains as early as we can or we will suffer cognitive decline. The truth is our brains start shrinking from that early age, but we only notice it when it gets to a serious point at around age 60. If we incorporate good eating, sleeping, and activity into our lifestyles, there is no reason to look forward to cognitive health way into old age.

Alzheimer’s Disease is Preventable

While one in a hundred is due to genetics, 50% of Alzheimer’s disease is due to known risk factors that you are in control of or can change. These are:

• Sugar levels
• Vitamin B levels
• Brain fat
• Antioxidants
• Gut health
• Sleep
• Physical activity
• Mental activity

Let’s take a look at the nutritional factors.

Feeding the Brain

With the proliferation of sugar and the reduction of fresh fruits and vegetables in the modern diet, there has been a massive increase in the occurrence of dementia and Alzheimer’s worldwide. In fact, the protocol for brain health is actually to reduce sugars, increase antioxidants and B vitamins, and make sure you feed your brain enough fat. Therefore, low fat is turning out to be more harmful than first thought. Most of us don’t know that the brain is actually composed of 60% fat. The big question is which fats are the ones we need to focus on to nourish our brains?

Fish as Brain Food

Remember when your great grandparents had their weekly dose of cod liver oil? That was not a silly convention or old wives’ tale. It turns it out was an essential component to a healthy diet for brain health. Remember when we used to call fish brain food? Well, it is! It is critical to have enough omega 3 fatty acids to keep your brain well-oiled, as it were.

SMASH IT!

The initiative out of the Food for the Brain Foundation is called SMASH IT.

• Salmon,
• Mackerel,
• Anchovies,
• Sardines, and
• Herring

are all fish that are high in omega 3 oils and should be a regular part of your diet in every age group.

Marine phytoplanktons such as algae are excellent sources of trace minerals such as selenium, iron, magnesium, and iodine as well as EPA and DHA which are essential for proper brain function.  Also as important for brain health and nervous system functions, they are a rich source of B complex vitamins.

Marine Plus Plants

It is essential to have both marine and plant food to achieve the desired results. For example, one study showed that those who were given B vitamin supplements with a high levels of omega 3 in their system experienced 73% less brain shrinkage. On the other hand, those given vitamin B with low omega 3 levels saw no change. In the ideal combination, the reduced brain shrinkage achieved by these nutrients actually outperformed the anti-amyloid drug that was used to prevent that same shrinkage.

Sugar is Obviously Bad

Our brains run on ketones or glucose. They cannot burn fatty acids. Fats must be converted into ketones in the liver. That is why the ketogenic diet is so beneficial to brain health. However, glucose is another story.

When we ingest too much sugar, the body responds with insulin to deal with it. When there is too much glucose, the body turns the excess into fat. However, the more insulin the body produces, the more resistant it becomes to this hormone and the more insulin it needs to produce to metabolize the sugar. This over-reaction of insulin leads to a condition known as insulin resistance. The result is the brain is actually deprived of the glucose that it sorely needs due to the overproduction of insulin that has occurred. That is why people who over consume sugar often have brain fog.

Coconut Oil is Good

Coconut oil contains C8 which is a primary producer of ketones. Consuming coconut oil is a great way to reverse this cycle of insulin resistance. In fact, it was found that giving 2 tablespoons of coconut oil a day to dementia patients helped them make more ketones and and improve their cognition. It was so powerful that it was able to accomplish this without even cutting out sugar!

Antioxidants are Critical

As the brain consumes and uses its fuel, oxygen is expelled, kind of like exhaust from an engine. As such, it is so important to replace the oxygen with antioxidants. Great sources of these are all the brightly colored fruits and vegetables that are so flavorful and healthy.

Other Factors

While these nutritional factors are critical to brain health, let’s not forget some other obvious emotional and physical factors that impact good brain health. There are many psychosocial and physical factors that can greatly impact cognition. Here are some of the most important:

Loneliness is a Factor

An important element in keeping cognitively fit is keeping active. Research has shown that those who remain socially active have a better chance of staying cognitively alert for a longer period of time. Unfortunately, too many of the elderly suffer from loneliness. In fact, it is epidemic among this demographic. They are often physically compromised, and in addition, their social circles naturally shrink. As such, it is important to keep them participating and joining in social activities.

Check Their Hearing

Another factor that can impact mental stimulation and sociability is hearing loss. Impaired hearing and improper hearing aids can mean isolation and shying away from social situations. It is imperative that the elderly keep up with their hearing health and annual testing. We must take very seriously how greatly this has the potential to impact every facet of their social and mental health.

Sleep is Critical

Sleep is such a complex process that scientists are still learning how important it is to your overall health, and brain health specifically. More important, many people don’t understand how important sleep is to your brain health. For example, your brain is still active while you are sleeping and it offers the cells an opportunity to remove toxins that you accumulate while you are awake.

While most adults need 7 to 9 hours of sleep, most people don’t get that these days. People work longer work hours, especially those who work from home. They are always ‘at work’. Moreover, activities and entertainment have been veering toward 24 hour cycles for quite some time. All this is worse for those over 60 years old whose sleep patterns tend to be shorter, lighter, and subject to multiple awakenings. They also may be on medication that impacts their sleep cycle negatively.

Physical Activity

Unfortunately, about 11% of Americans report experiencing subjective cognitive decline (SCD) within the past 12 months. The good news is studies have shown that regular physical activity helps prevent this decline. In fact, the Alzheimer’s Association feels it is important enough to include it in their protocol ’10 Ways to Love Your Brain’. Recent studies have concluded that at least 150-300 minutes of moderate intensity exercise or 75-150 minutes of vigorous exercise have the potential to keep your brain healthy.

Conclusion

Contrary to traditional thinking, not only can our brain health be impacted by our actions, but our brain is almost totally within our control. If we implement even small lifestyle and nutritional changes, there is no reason to think we cannot be mentally fit into our centennial years.

David York Agency Homecare Helps Seniors in Forest Hills

At David York Agency, we understand the many challenges and risks faced by the aging and elderly. We are dedicated to providing care to support them through all of those ups and downs. At David York Home Healthcare Agency, extraordinary service is what sets us apart from other companies in Forest Hills that provide in home healthcare services.

DYA we could provide direction as to how to manage the total care of your senior loved one. Whatever your care needs, we are there for you, always striving to exceed your expectations. For more information about David York Agency’s qualified, compassionate caregivers, contact us at (718) 376-7755. A free phone consultation can help you determine what services would meet your needs. We aim to provide you and your loved one with the assistance they need. If you’d like to hear more from us, please like us on Facebook or follow us on X or LinkedIn.

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