Go into a regular convalescent home – not even one designated for ‘memory impaired’ people – and you will be astounded at how our brains can degenerate. If you’ve witnessed Alzheimer’s within your own family, you know firsthand how sad and scary it is.
Senile dementia, Alzheimer’s, Parkinson’s – some scary things that are becoming common in modern life.
People often think there’s nothing you can do to avoid or prevent dementia – that it’s hereditary, or simply ‘bad luck’. That’s not true.
Research over the past 5-10 years has revealed how the brain can be kept in a healthy condition late in life. The catch? You better start now (‘It’s never too late to do the right thing’).
Remember, your health in 10, 20, 30, 40 years from now is being determined by what you’re doing today.
Top 4 To Do:
1. Eat healthy fats
2. Exercise daily
‘A favorable lifestyle was associated with a lower risk of dementia and there was no significant interaction between genetic risk and healthy lifestyle. Regular physical activity was defined as … at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week …or engaging in moderate physical activity at least 5 days a week or vigorous activity once a week.’ [article link]
3. Get optimal sleep
4. Be grateful
[read ‘What are you thinking?’]
Top 4 To Avoid
1. Artificial sweeteners
[read Your worst enemy – Artificial Sweeteners]
2. Sugar
‘Sugar impairs your brain function, memory and cognitive ability; omega-3 deficiency makes it worse.’ [article link]
3. Processed vegetable oils – they disrupt the important omega-6 to omega-3 ratios (and cause cancer)
4. Wheat foods
Alzheimer’s is now being referred to as ‘Type 3 Diabetes’ [read here]
Important concept: the brain loves fat – healthy/good fats that is.
From fetal development through to old age, your brain needs good fats to stay functioning at a healthy level. Actually, not only the brain, but many functions throughout the body – immune, endocrine, hormonal – are dependent upon a constant supply of good fats to be and stay healthy.
What are good fats?
Here’s a list of healthy fats (list of bad fats below):
Omega-3 fats from cold water fish and fish oil [read Why Omega-3]
Raw nuts (especially walnuts, almonds, filberts, Brazil nuts
Avocado
Olive oil
Coconut oil
Butter from pastured cows
Fat from pastured meat (versus from feed-lot fed animals)
As described in other articles [here and here], cell membranes are composed of fatty acids and cholesterol; therefore, good fats = good cell function = health.
The Bad Fats
Man-made fats are deadly – steer clear of them at all costs:
Margarine
Hydrogenated oils
Partially hydrogenated oils
Processed vegetable oils – canola, soy, cottonseed, corn
Related article on the brain and Alzheimer’s: Size Does Matter
A good article 13 Habits That Make Your Brain Age Faster
REFERENCES
BOOKS:
Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John Ratey, M.D.
[John Ratey, M.D. psychiatry prof at Harvard Med Schoolhe, explains the tremendous benefits of exercise, specifically cardio-intensive activities like running and biking. Through a combination of interviews, frontline work as a clinic researcher, and extensive analysis of the latest scientific literature, it concludes that frequent, moderate-to-high intensity cardio permanently improves not only physical health, but mental and psychological health too.]
Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by Dr. David Perlmutter, M.D.
[Renowned neurologist David Perlmutter, M.D. blows the lid off a finding that’s been buried in medical literature for far too long: carbs are destroying your brain. Even so-called healthy carbs like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, decreased libido, and much more.]
The Omega-3 Connection: The Groundbreaking Antidepression Diet and Brain Program by Dr. Andrew Stoll, MD
[Andrew Stoll, M.D. director of psychopharmacology at Harvard Medical School, on why our ancestors relied so much on omega 3 oils, found in oily fish, flaxseed, game, human breast milk and walnuts, for their brain development and general health.]
ARTICLES:
- Cutuli D Functional and Structural Benefits Induced by Omega-3 Polyunsaturated Fatty Acids During Aging. Curr Neuropharmacol. 2017 May; 15(4): 534–542. [article link]
- Derbyshire E Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018 Aug; 10(8): 1094. [article link]
- Hooper C, et al The relationship of omega-3 polyunsaturated fatty acids in red blood cell membranes with cognitive function and brain structure: A review focused on Alzheimer’s disease. J Prev Alz Dis 2018;5(1):78-84 [article link]
- McNamara RK, Vannest JJ, Valentine CJ. Role of perinatal long-chain omega-3 fatty acids in cortical circuit maturation: Mechanisms and implications for psychopathology. World J Psychiatry. 2015 Mar 22; 5(1): 15–34. [article link]
- Cholewski M, Tomczykowa M, Tomczyk M. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients. 2018 Nov; 10(11): 1662. [article link]
- Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Crit Rev Food Sci Nutr. 2014; 54(5):572-9 [article link]
- Brenna JT, Carlson SE. Docosahexaenoic acid and human brain development: evidence that a dietary supply is needed for optimal development. J Hum Evol. 2014 Dec 77:99-106. [article link]
- Crawford MA, et al. A quantum theory for the irreplaceable role of docosahexaenoic acid in neural cell signalling throughout evolution. Prostaglandins Leukot Essent Fatty Acids. 2013 Jan;88(1):5-13. [article link]
- Murphy RA, et al. Suboptimal Plasma Long Chain n-3 Concentrations are Common among Adults in the United States, NHANES 2003–2004. Nutrients. 2015 Dec; 7(12):10282–10289 [article link]
- Gibson RA, Muhlhausler B, Makrides M. Conversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life. Matern Child Nutr. 2011 Apr 7(Suppl 2):17-26. [article link]
- Taha AY, et al. Dietary omega-6 fatty acid lowering increases bioavailability of omega-3 polyunsaturated fatty acids in human plasma lipid pools. Prostaglandins Leukot Essent Fatty Acids. 2014 May 90(5):151-7. [article link]
- Agrawal R, Gomez‐Pinilla F ‘Metabolic syndrome’ in the brain: deficiency in omega‐3 fatty acid exacerbates dysfunctions in insulin receptor signalling and cognition. J Physiology. 2012 May 590(12): 2485-2499. [article link]
- Lourida I, Soni M, Thompson-Coon J, et al. Mediterranean diet, cognitive function, and dementia: a systematic review. Epidemiology. 2013;24(4):479-489. [artilcle link]
- McEvoy CT, Guyer H, Langa KM, Yaffe K. Neuroprotective diets are associated with better cognitive function: the Health and Retirement Study. J Am Geriatr Soc. 2017;65(8):1857-1862. [article link]
