Nobody wants to develop dementia or Alzheimer’s disease as they age. But everyone can be proactive and prevent these debilitating medical conditions from happening. If you want to decrease your risks of losing brain power, here’s our advice and recommendations listed according to how you can LEARN to stay young.
Lose weight and eat right
Obesity doubles your risk of Alzheimer’s disease. Get to a good weight rapidly and keep it there. Multiple weight loss programs are available for you, including our True Diet options. We recommend that you do a low carbohydrate diet and get the weight off. Maintain adequate protein so you don’t lose muscle mass. Then increase your fats and proteins.
This can be a ketogenic diet and ketones are what your brain cells need to function properly. Think of these as nutrients for the brain. One way to maintain these is to eat coconut oil, i.e. medium chain fatty acids. Take 1-3 tablespoons a day, but start slow and build them up gradually.
Avoid a high sugar diet. Research shows that high sugar disrupts your memory and contributes to the shrinking of the part of your brain associated with Alzheimer’s disease, your hippocampus. Pick fruits and vegetables with a low glycemic index. As a good rule of thumb, pick those with a glycemic index of <50.
Such a diet should keep your glucose and insulin levels in the low-normal range. Blood tests that you could do to check this are:
Fasting glucose < 95 mg/dL,
Hemoglobin A1c between 4.8 and 5.4 %
Fructosamine, 188-223 umol/L
Fast insulin , < 8 mIU/ml ideal is ,<3,
Exercise your body and your brain
Strive to exercise every day, but at least do it 5 days a week for 20 minutes per session. Aerobic exercise can induce the production of new neurons and can protect the existing ones so less degeneration of your nerves occur.
Exercising your brain is as important as exercising your body. Continue to keep your mind active. Keep intellectually stimulated. Read a book, do crossword puzzles, learn a second language, or whatever keeps your mind working. Remember, if you don’t use it, you’ll lose it.
Attack Age Inducers
There are several supplements that can help decrease your risk of developing dementias. Many decrease inflammation, some anti-oxidants, and other actions that attack mechanisms within your body that speed up the aging process. Here is a short list of some supplements you should take:
Curcumin (Turmeric) 500 mg twice a day
Omega 3 FFAs (DHA and EPA), 1000 to 3000 gm per day
Resveratrol at least 100 mg per day
Alpha-lipoic acid 600 mg per day
Vitamin 5 5,000 to 10,000 u per day
Probiotics at least 10B/capsule 1-3 times per day with 10 different strains
Others include green tea extract, milk thistle, bacopa, sulforaphone, ashwagandha, organic coffee.
Labs you should test for may include:
Vitamin D: you want to have a level >50 for best results
Homocystein <8 umol/L. Above 10 doubles your risk of Alzheimers
CRP, 0-3 mg/L
Compared to levels of Vitamin D of >50 ng/ml, levels <25 doubles your risk, and levels between 25 to 50 increases your risk by 50%. Elevated homocysteine levels can damage the lining of your blood vessels, called endothelium. To decrease this damage, try taking berberine and B vitamins, especially the methylated form of folate. Elevated CRP suggests the presence of inflammation in your body. Taking the above supplements may help this.
Replenish and Repair
Hormone therapy, particularly estradiol, has been shown to reduce your risks of developing dementia and Alzheimer’s disease. We recommend bioidentical hormone pellet therapy of estradiol and testosterone for women, and testosterone pellet therapy for men. Some of the testosterone gets converted to estradiol and this has been shown to be protective in men and women.
If you have medical conditions, get them repaired. Whether it’s arthritis, diabetes, or autoimmune diseases, be aggressive in treating and reversing them to increase your mental capacities.
Nourish your Mind and SoulRN
Getting adequate sleep has been shown to decrease your risk of developing dementia. People who have impaired sleep are two times more likely to develop dementia than those who get 7 to 9 hours of sleep a night.
Reduce the stresses in your life, stay socially connected, and spiritually stimulated. All these have been shown to increase mental capabilities and are associated with longevity.