What do you do for cognitive health?

[Seahawk]

^^^ Awesome!!!

D and K2 are on my daily list and I take only one prescription drug.

Also, I filter all water, whole house and a Brita Jug.

Thanks again.

[Seahawk]

Bump!

Originally Posted by brainz01

This has been a huge area of interest for me since losing my otherwise healthy father to Alzheimers in 2016. He was only 70 years old, but his mental health had declined rapidly over the prior 10 years. His Alzheimers was essentially unexplained and doctors offered no solutions or recommendations at the time. It's a nasty, lonely, expensive disease that opens one's eyes to the reality that relationships are at the brain level, hence caring for a demtia patient can feel like tending to the living dead. It sucks.

It was published after my father died, but Dale Bredesen's "The end of Alzheimers" provides an insightful theory about the many causes of dementia. The book uses a metaphor of "holes in a roof" to describe how dementia is generally a cumulative failure rather than a single point failure, which is partly why pharmaceutical interventions which target a single mode of damage are typically ineffective treatments. A single hole in your roof will cause your house to deteriorate over time, but multiple holes will quickly destroy it. The book addresses the likely "holes" in our brain health. Bredesen breaks the holes into groupings including metabolic issues (insulin resistance), nutrient deficiencies, and toxic exposures.

As for what's the best prevention for dementia, I'll summarize my personal findings:

1) Reduce your sugar and carbohydrate intake. Too much sugar creates insulin resistance, the inability for the body to efficiently process sugar over time. This reduction in metabolic activity essentially starves your brain and contributes to the build up of toxic waste products and misfolded proteins that are hallmarks of dementia. A1C is a good (cheap) measure of your sugar levels. Try to be 5.0 or less. 5.5+ is pre diabetic and not good. There's a reason some call dementia diabetes of the brain. High sugar levels are bad in general and to be avoided.

2) Get regular exercise. Both muscle mass and cardio vascular health are associated with improved insulin resistance and greater tolerance of sugar. Exercise also benefits sleep quality. HIIT exercises are also great because of how they provide temporary excess stress that seems to benefit health by challenging the body's dynamic response.

3) Get quality sleep, typically 7+ hours a night. As noted, exercise really helps with sleep. But so does eating earlier in the evening, having a set bed time, sound and light-free environments, and no alcohol before bed.

4) Eat healthy, real food. This gets contentious fsst, but IMO a whole foods, ketogenic or carnivore diet is likely best for brain and overall health. Carnivores are the smartest of the mammals, and while humans can eat a variety of foods and stay alive, it's very clear that we are anatomically preferentially carnivorous given our short guts, highly acidic stomachs, and forward facing eyes.

Grass fed red meat, eggs, and butter are king. Pork and chicken are OK. Green leafy veggies and/or broccoi/cauliflower tend to be pretty healthy. Some colorful berries have benefits in moderation, but in general, most fruits aren't especially good for regular consumption. Starchy veggies can have a place in moderation depending on your caloric needs, but for most adults are unnecessary. Grains (wheat, corn, rice) are usually not great for you for multiple reasons, and for some (including me) are disastrous for body inflammation and allergies. Avoid food that come in a box or a plastic bag and is shelf stable - these are typically grain-based processed foods. Also avoid seed oils. Olive and avacado oils are OK. Tallow, lard, coconut oil, and butter are preferred cooking fats.

5) Key supplements:
- Vitamin D (with K2). Few people get enough sun these days. D is fundamental to hundreds of body processes inclusing metabolism and immune response. The K2 helps with calcium regulation and plaque formation and helps prevent haleart attacks. D also helps with testosterone and other hormone balance.

- Magnesium (glycinate) . Our soils are generally depleted and veggies no longer have this in the amounts we need. This will synergize with Vit D and also help with blood pressure and heart arthymias which increase with age.

- Zinc (with copper). Same idea as Magnesium. Also boosts testosterone and hormone balance.

- Boron. For testosterone and bone health.

6) : Avoid these things

- Heavy metals and molds. Toxic.

- Smoking. Just don't.

- Chronic stress. And if you have unavoidable stress, find a healthy outlet for de-stress like exercise, yoga/meditation, friends, therapists, religion, etc.

- Alcohol. Not great for sleep. Not good for liver and metabolic health. Consume sparingly and preferably not every day.

- Seed oils. These are not natural parts of the human diet and should be avoided as they are inflammatory.

- Many Pharmaceuticals. This is a long and complex topic but many drugs have side effects and should be used as a last resort if diet and lifestyle can't manage the underlying issue. I'll throw rocks at statins in particular - - I think they are poison and contributed to my father's rapid decline which started within a year or two of him being prescribed such. Cholesterol has been unfairly demonized over the past 50 years on the back of very poor science and researcher bias. Cholesterol is required by the body for many important processes, and especially brain function - - statistically speaking, taking a statin will not extend your life, but it will come with side effects. Choose carefully. Flame suit on...

Anyway, after thousands of hours of research and years of [ongoing] personal testing and experiments, I am an advocate of the above. I've never felt better or more mentally sharp. Physically stronger and leaner. And my chronic health issues including allergies and anxiety went away. No meds.

It's not easy making lifestyle changes, or choices that some experts will tell you are unhealthy or unethical (eg eating red meat and saturated fat). But there is abundant research and anecdotal support for the benefits of the above measures. And the results are tangible. There are too many of us with similar success stories.

Good luck with your journey and be well.



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[brainz01]

Originally Posted by Seahawk

^^^ Awesome!!!

D and K2 are on my daily list and I take only one prescription drug.

Also, I filter all water, whole house and a Brita Jug.

Thanks again.

Thank you! And echoing a few off of your list:

- Creatine: Amazing for brain and muscle support - - better clarity, less anxiety, stronger in the gym. Very well researched.

- Essential oils. Lavender in the diffuser for relaxation. So nice... Tea Tree oil is hippie WD40 - - you can put that stuff on anything and it will make it better (I kid, kinda, but probably don't do that). But it does work great as an antibacterial for treating skin infections like zits, cuts, bug bites, hang nails, and the like.



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[Por_sha911]

I exercise the brain: math, music (which is math) and reading. I also pray what the Bible says:
"God did not give us a spirit of fear but of power, love, and a sound mind" 2 Tim 1:7

[LWJ]

I am starting to learn Italian on Monday! This has me terrified and excited all together.

[wdfifteen]

To me, people who make music and play chess are magicians. I watch as close as I can, and I still can't figure out how they do it.

Now and then I'll drag out my old Calculus book and work through a few problems. Riddle 3 made me a man.

[3rd_gear_Ted]

Check the rhythm of the wave sets and wade out into the surf and have that first wave roll over you as you paddle into the line up.
Look to the west and watch the sunrise
A quick thank you Jesus to clear your head and center your Chi.

"Catch a wave and your sitting on top of the world."

[jyl]

I’m in a book club, we are working through the Feyman Lectures. For most of Vol 1 I was reading carefully and following the math, now I’m just grokking the concepts - electrostatics lost my interest.

[dw1]

Originally Posted by Dixie

I drink. The alcohol kills off the slow, wounded brain cells leaving room for new, healthy ones. Now, where was I going with this post?

[Racerbvd]

How is your hearing? They have figured that is a big issue, connected to dementia. If you are hard of hearing, go to a specialist and get a quality pair of hearing aids.

[Alan A]

Originally Posted by Dixie

I drink. The alcohol kills off the slow, wounded brain cells leaving room for new, healthy ones. Now, where was I going with this post?

That’s the Buffalo theory. Sadly it only works for the liver.

Brain cells don’t grow back. And - around here at least - it feels like the expression “they started with a gracious plenty” is in short supply.

[A930Rocket]

Nothing really. Staying busy with work, mentally and physically. Lots of reading. Parents lived to 91 and 95, but last years were with Alzheimer’s. Execute plan B early enough while I still have enough marbles.

[masraum]

Originally Posted by 3rd_gear_Ted

Check the rhythm of the wave sets and wade out into the surf and have that first wave roll over you as you paddle into the line up.
Look to the west and watch the sunrise
A quick thank you Jesus to clear your head and center your Chi.

"Catch a wave and your sitting on top of the world."

What planet are you on? Sunrise is in the east, sunset is in the west.
You may want to do a bit more to boost your cognitive health.

[Gogar]

I like to drink and tell the same stories over and over and over and to refine the details.

[wdfifteen]

Originally Posted by jhynesrockmtn

Her Doc said the keys to staving off or slowing brain deterioration was social activity, physical activity and brain work. Puzzles, reading, hobbies.

The social activity is the hard one for me. There aren’t many people I enjoy spending time with.

[masraum]

Originally Posted by wdfifteen

The social activity is the hard one for me. There aren’t many people I enjoy spending time with.

Yeah, my wife and this place is generally about as social as I want to be. I'm a little social at work, but not a lot.

[herr_oberst]

Originally Posted by Gogar

I like to drink and tell the same stories over and over and over and to refine the details.

I had dinner with a friend and her octogenarian parents last night. With very little alcohol at the table, I ended up telling a few stories over and over, because the parents were asking the same questions over and over.

[stevej37]

I read a lot. Car mag subs and a Kindle Reader. I have a few hundred books that I've read on it.
I especially like the reader...works great outdoors and is the weight of a thin paperback.

[rwest]

Originally Posted by wdfifteen

The social activity is the hard one for me. There aren’t many people I enjoy spending time with.

I’m 57 and retired. I go to a late night swing dance every Thursday and mostly dance with girls and women younger than 25 or so, because that’s about all there is. They seem to like dancing with me and remembering so many names, jobs, schools and other facts about their lives has got to be good for my brain. Hopefully hanging around the youngsters will keep me at least young at heart.