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.
Share your experiences with these suggestions
in the comments below
Eating for Health.
After John’s heart attack, his doctor talked with him about eating for health and the diets that could lower his risk of another one. He recommended a whole-food, plant-based diet (plant-focused), a vegetarian diet (includes dairy and eggs), or a Mediterranean diet (includes fish, dairy, eggs, and poultry). Research shows all three meet most of the same nutritional goals. The whole-food, plant-based diet requires a B12 supplement. There is research supporting its role in improving heart disease and diabetes. The vegetarian and Mediterranean diet also benefits heart disease and diabetes. This plan is eaten in regions known for longevity. These dietary patterns also have a great nutritional profile.
All of these diets include proteins, carbohydrates, and fats within the recommended macronutrient ranges. Macronutrients are important for energy, hormone production, and overall body function, so it’s important to include all food groups. Using My Plate (Download E-Book Here) is a helpful way to make sure your diet is balanced.
John decided to follow the Mediterranean diet because it best suited his needs. Since he often ate out, the fish, poultry, and egg options gave him the flexibility he wanted.
The Mediterranean diet focuses on plants but allows fish, poultry, and dairy. Red meat is eaten occasionally. It offers helpful plant compounds, such as antioxidants and phytonutrients, along with fiber and water. It’s low in saturated fats, trans fats, cholesterol, sodium, added sugars, ultra-processed foods, and red and processed meats.
He planned his meals using My Plate guidelines. He filled half of his plate with non-starchy vegetables in green, red, yellow, orange, and purple—each color offering different health benefits. The other half was split between protein and starchy vegetables. His protein came from fish, poultry, legumes, eggs, nuts, and seeds. He kept red meat to 4 ounces a week and avoided processed meats. The last section of his plate included grains such as brown rice, whole-grain pasta, or whole-grain bread, or starchy veggies like half a potato or corn. He ate a bowl of fruit for dessert. Fermented foods such as yogurt, cheeses, sauerkraut, and kimchi, plus plenty of herbs and spices, added flavor without extra salt or sugar. These fermented foods also helped his good gut bacteria, which support the whole body. When he got hungry in the afternoon, he snacked on a handful of nuts.
After a few weeks of eating for health, John felt more energetic and his mood improved. His taste buds changed, and he started craving healthier foods. He looked forward to his next doctor’s visit, confident his Hemoglobin A1c and lipid profile would have improved.
What has worked for you in creating healthy eating habits.
Please share your experiences below
Happy Daylight Saving Time.
Sleep Awareness Month starts with daylight saving time, when most Americans lose an hour of sleep. This month aims to celebrate the benefits of good sleep, raise awareness about sleep problems, and encourage the prevention and treatment of sleep disorders. More than 70 million Americans face chronic sleep issues. Unfortunately, being tired has become a badge of honor, seen as a sign of hard work and dedication.
Sleep is beneficial to our health.
- It strengthens the immune system,
- Helps repair tissue damage
- Promotes cardiac health. Lack of sleep is a risk factor for cardiovascular problems, including high blood pressure, heart attack, stroke, and heart disease.
- Contributes to better metabolism, including blood pressure regulation. Deep sleep helps the cells respond to insulin. Those with poor sleep have an increased risk of Type 2 diabetes.
- Sleep clears waste from the brain and improves brain function. Good sleep improves concentration, learning, and logical reasoning.
Most adults need 7 to 9 hours of sleep each night. Children need more:
Ages 5 and younger need 10 to 16 hours.
Ages 6 -12 need 9 to 12 hours.
Ages 13-18 need 8 to 10 hours.
Losing sleep is a serious safety risk. Feeling drowsy slows your reaction time just as much as driving drunk. Fatigue causes about 100,000 car crashes and 1,550 deaths each year in the US. Poor sleep reduces attention, alertness, concentration, and problem-solving skills, making it harder to think and learn.
How to improve your sleep:
- Eat well — don’t go to bed hungry or stuffed. Include fruits, vegetables, whole grains, legumes, nuts, seeds, fermented foods, and healthy oils like extra-virgin olive oil and Omega-3s to support your gut microbiome. A diverse gut microbiome usually means better sleep. The good gut bacteria help produce chemicals like serotonin, GABA, melatonin, and tryptophan that can improve sleep. Be careful with nicotine, caffeine, and alcohol since their stimulating effects can last for hours. Alcohol might make you sleepy at first, but it can disturb your sleep later.
- Regular exercise can help you sleep better. Spending time outside every day also makes a difference.
- Limit daytime naps to under an hour.
- Create a calm sleep space. Keep your room cool, dark, and quiet. Avoid screens that emit light for at least an hour before bed. Try calming activities like a warm bath or relaxation exercises before sleeping.
- Manage your worries. I use a meditation where you imagine leaving your worries on the front porch when you come inside. Don’t worry, no one will take them. Take time to calm your mind.
Find what works best for you to improve your sleep. It’s great for your health!
Staying Mentally Fit
March is Wellness Month in Palo Pinto County.
So, let’s begin by focusing on staying mentally fit as we explore overall wellness. Through my coaching training, I became a Three-Principles Facilitator. The Three Principles—Universal Mind, Thought, and Consciousness are psychological principles that shape how we see the world around us. In this day of unprecedented events, our thoughts (often negative) whirl through our heads like a snow globe gone wild, creating constant stress. The stress response is important for us to flee from danger or be prepared to fight. It is only designed to be activated for about 30 minutes every 2-3 days. Constant activation wears down the body and mental state. It is a risk factor for most chronic diseases and can trigger anxiety and even depression. The components of the Three Principles are Universal Mind, Thoughts, and Consciousness.
Universal Mind
Today was a peaceful day. I sat by the riverbank, listening to the wind in the trees, the crows cawing, and a flock of wild geese flying overhead. As I took in the beauty of nature, I felt a warm, peaceful, loving sensation. My mind calmed from daily stress, and I connected to a place where wisdom, insight, peace, well-being, joy, and creativity live.
When God created us, he gave us a spiritual connection called the Universal Mind. It’s our inner guide to the wisdom of the Universe. Let the mind become quiet and look for a warm, peaceful feeling. That’s when answers to worries and problems come, creativity flows, and peace of mind grows. We all have access to it. It is our default setting.
Thought
From birth, we’re given the gift of thought. A constant stream of thoughts runs through our heads, all day, every day. Some are happy, some are sad, some are angry, and some are even wicked. They flow like the ticker tape on a news channel. Every thought carries a feeling. We create these thoughts, but don’t control the creation. Our sad thoughts create sad feelings. Angry thoughts evoke the feeling of anger. Happy thoughts bring happiness. We have about 70,000 thoughts a day, so most pass unnoticed unless we focus on them. Thoughts only have power if we give them power. Without our attention, they’re harmless. Remember, our thoughts shape our feelings 100% of the time. Feelings act like rumble strips on the road, warning us about our thinking. If we constantly focus on negative thoughts, then it can lead to depression or anxiety. There are great counselors in Mineral Wells who can help. Also, talk to your healthcare provider. Sometimes medication that boosts serotonin can improve well-being.
Consciousness
This is our ability to be aware of reality through our five senses, as shaped by our thoughts. For example, I used to have a 30-minute commute to work through the country. When I was present in the moment, I noticed the countryside around me, the ducks on the pond, and the wild hogs by the side of the road. When I was in my head, lost in thoughts, I don’t even remember the drive.
These three principles work together to shape our experience. Our experience doesn’t come from our past, personality, other people, or circumstances. The experience of every moment comes from within. How you use your thoughts creates the experience you have.
Be sure to share your experiences in staying mentally fit, below
Healthy Habit 8: Hormone Harmony
Your hormones tell the story of balance inside your body. This section explores how those signals shift through midlife and how to work with them, not against them, using movement, nutrition, and stress reduction to find steady ground again.
Many conversations focus on Female Hormones, but Male hormones play an important part in Healthy Lifestyles also
Hormones are your body’s messengers. They influence energy, mood, weight, sleep, libido, temperature regulation, and more. As we age, hormonal shifts are natural, but that doesn’t mean we’re powerless in how we respond to them.
The transition through midlife, especially during perimenopause and andropause, can bring significant changes. These aren’t just about reproduction; they affect every system in the body. The key is learning to work with your changing body rather than fight it.
Understanding the Shifts
For women, estrogen, progesterone, and testosterone fluctuate during perimenopause and decline after menopause. This can impact:
- Mood and memory
- Sleep and hot flashes.
- Weight distribution and metabolism
- Skin and joint comfort
- Bone density and libido
For men, testosterone often declines gradually starting in midlife. This may influence:
- Energy and motivation
- Muscle mass and strength
- Sexual function and mood
- Fatigue and sleep quality
Everyone’s experience is unique. Some changes are mild; others may be disruptive. The good news is that many lifestyle factors can support hormonal balance.
Lifestyle and Food Choices That Help
- Eat the right amount of protein and healthy fats to support hormone production.
- Manage stress, which can suppress key hormones like testosterone and progesterone.
- Move regularly, including strength training and gentle cardio.
- Prioritize sleep, which regulates hormonal rhythms.
- Reduce sugar and alcohol, which can cause fluctuations and inflammation.
- Include fiber and cruciferous vegetables to support hormone detox pathways.
When to Explore Testing or HRT Options
If lifestyle shifts aren’t enough, it’s worth discussing your symptoms with a healthcare provider trained in midlife hormone health. They may suggest:
- Blood or saliva testing
- Bioidentical hormone replacement therapy (HRT)
- Herbal or natural supplements to ease symptoms.
- Thyroid or adrenal function testing, which often overlap with midlife changes.
The goal is to alleviate discomfort and restore balance, allowing you to function and feel your best as you age. Aging is inevitable, but being miserable and in pain is not.
Hormonal changes are not a flaw in the system; they’re part of the natural evolution of the body. When you support your hormones instead of fearing them, you allow yourself to move through midlife with power, grace, and clarity.
Reflection:
Notice patterns in your mood, energy, and sleep this week. Do they align with your stress levels, diet, or movement? Awareness is the first step toward Hormonal balance.
Have you managed your Hormone Harmony well, as we have aged?
Share your experience below.
February is Heart Month!
Let’s take a moment to learn about and appreciate your heart. Your heart is about the size of your fist and weighs roughly 10 ounces. It sits just behind and slightly to the left of your breastbone, in the center of your chest. It is protected by your breastbone and rib cage. The heart’s main job is to pump blood throughout your body. It removes the carbon dioxide waste product and picks up oxygen to deliver to the cells. The heart also works with your nervous system to control your heart rate, and your endocrine system to release hormones that tell your blood vessels when to constrict or relax.
The heart’s strong walls squeeze and relax to pump blood through your body. A muscle layer called the septum divides the heart into left and right sides. The heart is also wrapped in a protective sac that makes fluid, which helps prevent it from rubbing against other organs. Your heart has four chambers: two on the top and two on the bottom.
Right atrium: Two large veins, the superior and inferior vena cava, bring oxygen-poor blood to the right atrium. From there, the
right atrium pumps this blood to the right ventricle.
Right ventricle: This chamber sends oxygen-poor blood to your lungs through the pulmonary artery. In your lungs, carbon dioxide is removed, and the blood picks up fresh oxygen.
Left atrium: This chamber receives oxygen-rich blood from the pulmonary veins and pumps it into the left ventricle.
Left ventricle: This chamber is larger and stronger than the right ventricle. It pumps oxygen-rich blood to the rest of your body.
Heart valves are small flaps that open and close to let blood flow through your heart. They also make sure blood moves in the right direction.
The coronary arteries are the first branches off the aorta, supplying oxygen-rich blood to the heart muscle. Other arteries branch off the aorta to carry oxygen-rich blood to the rest of your body.
The heart has its own electrical system that controls the rhythm and speed of your heartbeats. The signals start at the top of the right atrium and travel down to the bottom of the ventricles.
The Heart Attack
If a coronary arteries become blocked, the heart is deprived of the oxygen-rich blood it needs to function properly. A partial blockage creates a condition known as angina. It is a short-lived pain or discomfort that occurs with increased demand, such as during exercise or extreme stress. This is a warning sign that a heart attack can happen. A heart attack is the death of the heart muscle. How bad it is depends on the location of the blockage and how much heart muscle the artery supplies.
For example:
John left work with bad indigestion. He tried taking antacids, but they didn’t help. Soon, the pain spread down his arm. Alone at home, he worried the ambulance would take too long, so he drove himself to the emergency room. He felt a bit dizzy while driving, and the dizziness got worse as he reached the ER parking lot. He remembers getting out of the car, but nothing after that. The switchboard operator, watching the parking lot camera, saw John pass out and quickly alerted the emergency room staff. The doctor and two nurses rushed out. John was in cardiac arrest, so they started CPR and put him on a stretcher to bring him inside. The heart monitor showed he was in ventricular fibrillation, meaning his heart was quivering instead of pumping blood. They used a defibrillator, but his heart rhythm didn’t change. After giving him epinephrine and using the defibrillator again, his heart finally returned to a normal rhythm. The EKG showed he was having a heart attack. John was stabilized and sent to a larger hospital for advanced care. Doctors found that his main coronary artery, which supplies blood to the left side of his heart, was blocked, so they performed a procedure to restore blood flow.
John was very fortunate that day.
- Many people ignore or deny heart attack symptoms for about two hours before calling 911. Most cardiac arrests happen during this time.
- John managed to reach the hospital before passing out, and the switchboard operator noticed when he collapsed in the parking lot. When the heart doesn’t get enough oxygen, dangerous heart rhythms can happen. If this had happened while he was driving, he could have crashed.
- If John had called 911, the ambulance team would have brought oxygen, medicine, and equipment to lower his risk of cardiac arrest.
Signs and symptoms of a heart attack include:
- Chest pain or discomfort that feels like crushing, squeezing, heaviness, or even bad indigestion.
- Pain in the neck, arm, jaw, or back.
- Shortness of breath.
- Sweating, nausea, or feeling lightheaded.
If you notice any of these symptoms, call 911 right away.
And remember, typically, in men, symptoms of a heart attack include chest pain or discomfort, arm, neck, jaw, or back pain, shortness of breath, sweating, nausea, or lightheadedness.
Women may or may not have these symptoms. They may experience tiredness that won’t go away or feels excessive, anxiety, dizziness, palpitations. Many women attribute these symptoms to less life-threatening conditions such as acid reflux, the flu, or normal aging.
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and comment below to share any personal experiences
