June is Brain Health and Alzheimer’s Awareness Month
June is Brain Health and Alzheimer’s Awareness Month.
Keep your Brain Health Strong!
Our brain is a fabulous computer, and its health needs to stay tuned. It is the command center of our nervous system and all the body’s physiological processes. The brain grows three times its size in the first year of life and achieves its maximum mass at age 25. After age 25, there is a modest loss until age 60. We lose 0.5-1% of brain volume each year after age 60. Most of us have problems with forgetting as we age.
What happens to impair our memory? According to neuropsychiatrist Daniel Amen,
think BRIGHT MINDS.
- B = Blood Flow to the brain is important. When blood vessels supplying the brain are damaged, narrowed, or blocked, the supply of oxygen and nutrients is reduced. Decreased blood flow to the brain affects memory. Vascular dementia is one of the main causes of impaired memory. Have your cholesterol checked. High LDL cholesterol is now listed as a risk factor for dementia.
- R = Retirement/Aging—
Those who retire early have a higher risk of dementia than those who work longer. Have a plan to keep the brain active, such as traveling, interacting with others, and learning new skills. Also, have your vision and hearing checked regularly. Both vision loss and hearing loss are now risk factors for dementia. - I = Inflammation—
A study from Johns Hopkins tracked blood biomarkers of inflammation, called C-reactive Proteins, and found that those with chronic inflammation had the most white matter damage in the brain. White matter carries information between nerve cells. To fight inflammation, follow a diet like the MIND diet, a combination of the Mediterranean and DASH diets. Also, take care of your teeth. Poor dental health can lead to a decline in brain health. - G = Genetics –
They are not our destiny. Having the gene for Alzheimer’s increases your risk, but does not mean you will acquire Alzheimer’s disease. - H = Head Trauma –
Symptoms depend on what part of the brain is injured. Symptoms can include depression, memory loss, personality changes, or Parkinson’s disease. They can occur years after the trauma. Protect your brain. It is like soft butter in a rigid container. - T = Toxins –
Avoid or limit alcohol. Don’t smoke anything. Marijuana negatively affects the hippocampus, the brain’s major memory center. Drink more water. Sleep 7-9 hours. Sleep supports the body’s natural detoxification system. Eat cruciferous veggies like broccoli, brussels sprouts, and cauliflower. They have a detoxifying ability. The antioxidants of fruits and vegetables protect cells against damage. - M = Mental Health—
Anything that hurts your mind hurts your brain. Our thoughts determine our perception and our feelings 100% of the time. We have 70,000 thoughts a day. Don’t latch on to the bad ones. Quiet your mind every day. Try things like writing what you are grateful for, walking in nature, deep breathing, meditation, prayer, journaling, or creating art or music. - I = Immunity/Infections –
A weakened immune system can increase the risk of memory issues and dementia. Keep your immune system healthy by not smoking and eating a diet high in fruits, vegetables, and mushrooms. Take a multivitamin, exercise, minimize stress, and maintain a healthy weight. Be sure to wash your hands. Poor handwashing is the #1 cause of infections. - N = Neurohormone deficiencies –
Discuss checking your hormone levels, such as estrogen, testosterone, and thyroid, every few years. Include fiber in your diet. Work your way up to 30 grams per day. Fiber feeds our microbiome, which affects our hormone levels. Avoid hormone disruptors found in our plastics. - D = ‘Diabesity’ –
Diabetes and obesity go hand in hand. Both lead to depression, inflammation, Alzheimer’s disease, hypertension, and strokes. The problem is insulin resistance. Avoid highly processed, refined carbohydrate foods and saturated fats. These contribute to insulin resistance. - S = Sleep issues –
Aim for seven to nine hours of sleep per night. If you snore, get tested for sleep apnea. Keep the bedroom cool and dark. Avoid eating within two to three hours of bedtime. Turn off electronics 30 minutes before bedtime.
Let’s keep our brains healthy throughout our lifetime.
Discuss this with your health care provider.
