Category: Brain Health

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Proactive Measures for Brain Health: Strategies to Combat Dementia and Alzheimer’s

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Welcome back to Green Wisdom Health, the podcast that provides a path to vibrant health and clarity of mind. Today’s episode is Proactive Measures for Brain Health: Strategies to Combat Dementia and Alzheimer’s —an urgent exploration into the intricacies of our most vital organ. We’re diving deep into the genetic nuances of single nucleotide polymorphisms—SNPs—and how methylation defects can ripple through our health, affecting everything from liver function to serious health conditions like diabetes, dementia, and autoimmune disorders.

Join Janet Lewis and Dr. Stephen Lewis for profound personal accounts and critical insights into how something as simple as a b twelve methyl supplement can profoundly impact your energy and overall well-being. We’ll dissect the alarming connection between common sleep medications and the risk of dementia and why bolstering your brain’s health with the right minerals, particularly omega-3 fatty acids, is non-negotiable in today’s dietary landscape.

We’re not just talking fish oil here—we’re looking at the broader impact of our food choices. We cover everything from the perils of seed oils and farmed fish to monitoring allergies and environmental factors such as high copper levels.

But that’s not all. Our conversation will also bring to light the importance of liver health, particularly in the wee hours of the night, the controversial role of alcohol, and how toxins can spark inflammation, leading to a cascade of neurological diseases.

Vitamin D, cholesterol, and carnitine are all interlinked, and we’re unraveling the connections with practical advice on supplements, lifestyle, and preventative measures. Because the stakes are high, dementia and Alzheimer’s threaten not just our health but also our financial stability and relationships.

We’ll discuss how to reverse cognitive decline with a comprehensive approach. This includes optimal memory support and potent carotenoids such as lutein, crucial for your eyes and the cradle of your cognition in the fight against Alzheimer’s.

So grab a healthy snack, settle in, and take a proactive step into better brain health.

Remember, this isn’t just a journey—it’s a commitment to love, patience, and perseverance for a productive, healthy life. This is Green Wisdom Health, and we’re starting right now.

“The night is a battlefield for detoxification; our liver meridian working overtime between 1 and 3 am to cleanse us of the day’s intake.” – Dr. Lewis

Today on Green Wisdom Health:

? The crucial link between methylation defects and various health issues – Why your liver health could be the key to understanding and improving your overall wellness.

? The power of Omega-3s – Discover the importance of these essential fatty acids for brain health and why modern diets are falling short.

? Risks hiding in common sleep aids – Learn about over-the-counter medications that could be secretly jeopardizing your mental faculties.

? Personal experiences with B12 methyl supplementation – Hear first-hand accounts of the energy and health benefits it can bring into your life.

? Strategies to avert neurodegenerative diseases – Adopting preventive measures to fend off cognitive decline before it’s too late.

? Curated supplementation advice – From carotenoids to ginkgo biloba, get recommendations on natural ways to bolster your brain health and memory.

Resources Mentioned:

– “The Omega-3 Connection” by Dr. Andrew Stoll – for an in-depth understanding of the importance of omega-3 fatty acids.

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Remember, it’s never too late to make changes that can enhance your health and vitality. Be proactive, be informed, and most importantly, be kind to your brain. We’ll be back next time with more Green Wisdom Health. Stay tuned and stay healthy!

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Don’t Neglect Your Mental Fitness

Mental fitness is a concept used to help us enhance our thought patterns and overall mental and cognitive well-being. Just as the body can be strengthened through physical exercise, our minds too can be made more resilient through conscious training and healthy lifestyle practices. By developing an awareness of our thoughts, feelings, and behaviors, we can become more confident and capable in the world.

Everyone has experienced feeling overwhelmed, stressed, and helpless amidst the pressures of daily life, and many people have found this especially true over the last two years. It is when we let these types of thoughts dominate that we run into problems. Feeding into negative beliefs will only make them occur more frequently, as the brain forms neural pathways that become reinforced. The practice of mental fitness is about rewiring the neural pathways that don’t serve us, so that we experience positive thoughts more often than negative ones, and supporting our mental and cognitive health daily.

Instead of responding to challenges emotionally, which often leads to frustration and defeat, mental fitness allows you to step back and respond in a way that is calm, rational, and positive. It also helps to improve our cognition, brain health and memory for years to come.

Ways You Can Optimize Your Mental Fitness

Achieving peace of mind and optimal brain health may sound easier said than done, but there are many small changes and practices that you can add to your routine to keep your brain in top shape.

1 – Sleep

Getting enough sleep not only prevents illness, it also significantly improves your mental health and cognitive functioning. Make sure that you are getting at least seven to eight hours of sleep every night so that your brain functions optimally.

2 – Exercise

Physical fitness is closely connected to mental fitness; you cannot achieve a healthy mind if your body is not performing properly. This is also true the other way around, as poor physical health may also impact mental health. The benefits of leading an active life are well documented. Physical activity increases the flow of oxygen to the brain and releases endorphins – our happy hormones. These so-called “happy chemicals” will help relieve stress and improve your mental state.

3 – Mindfulness

The ability to recognize when a thought is negative or unhelpful is crucial to developing mental fitness. Take the time to step back from your negative thoughts and question their validity. You can then reframe them to more positive ones that serve you and your goals. These can take some retraining, and it’s often useful to talk with a healthcare professional.

4 – Doing new things

Being adaptable and open to change is a major component of mental fitness. Find new ways to challenge yourself and your mental fitness will grow with the world around you. This could be as simple as taking up a new hobby or trying a new food. Studies on Alzheimer’s have found that engaging your brain in different ways helps support brain cells and strengthen neural connections. Variety will increase your brain’s vitality.

5 – Playing!

Many fun recreation activities help keep your brain active. Doing puzzles and playing games have a positive effect on mental fitness. It increases problem solving skills and can help keep the brain sharp. Many physical activities, including dancing and tai chi, have cognitive benefits since the brain must work to remember steps or movements involved.

6 – Active listening

Sometimes, we listen merely to respond, but the type of listening that mental fitness requires is slow and thoughtful. Deep listening will increase your knowledge and your capacity to reason and relate to others.

7 – Spend time in nature

If your stress levels have been high lately, you may benefit from adding at least 20 minutes of outdoor time into your daily routine. Think of it as a “nature pill” for your well-being. Studies have shown that connecting with nature and “forest bathing” can significantly lower stress hormones.

8 – Reading

Even if you only spend 15 minutes a day doing it, reading can be a highly beneficial activity to aid your mental fitness. Visualizing the action on the pages will help you relax and ignite your imagination. Reading also strengthens connections in the brain and improves memory and concentration.

9 – Meditation

Learning to calm your mind and hone your thoughts will significantly increase your mental fitness and help you manage stress. Spend a moment taking in your surroundings and focusing on your breath with no distractions. It will likely be challenging at first, but your mind and body will thank you for it. Many apps and websites can guide you through the basics of meditation.

10 – Foods and Supplements

Many essential nutrients play a role in supporting mental fitness. Vitamin D, for example, helps protect against depression and anxiety disorders. Studies show that a lack of omega-3s in the diet has detrimental effects on cognitive function and has been associated with chronic inflammation, potentially contributing to depression symptoms. Magnesium is also a key player in mental health, as this mineral helps to regulate many key neurotransmitters involved in mood regulation. Magnesium deficiency has been associated with anxiety, ADHD, fatigue, and low libido.

Focus on a natural, whole foods diet with a variety of fruits and vegetables, quality protein and healthy fats. Avoid or limit alcohol as it can alter communication pathways in the brain, as well sugar and processed foods which are oftentimes contributors to impaired cognitive skills and self control.

Like any physical exercise, mental fitness requires a bit of discipline to create a routine. The good news is that science has shown that our brains are elastic and can be trained just as any muscle can to become stronger. With just a few small but meaningful changes, you can adjust your mindset to get more clarity while supporting your brain health for years to come. And, don’t be afraid to reach out – we can help!

Sources:

Albert PR. Adult neuroplasticity: A new “cure” for major depression?. J Psychiatry Neurosci. 2019;44(3):147-150. doi:10.1503/jpn.190072

 Briguglio M, Vitale JA, Galentino R, et al. Healthy Eating, Physical Activity, and Sleep Hygiene (HEPAS) as the Winning Triad for Sustaining Physical and Mental Health in Patients at Risk for or with Neuropsychiatric Disorders: Considerations for Clinical Practice. Neuropsychiatr Dis Treat. 2020;16:55-70. Published 2020 Jan 8. doi:10.2147/NDT.S229206

Robert S. Wilson, Tianhao Wang, Lei Yu, Francine Grodstein, David A. Bennett, Patricia A. Boyle, Cognitive Activity and Onset Age of Incident Alzheimer Disease Demential Neurology Aug 2021, 97 (9) e922-e929; DOI: 10.1212/WNL.0000000000012388

Centeno RPR. Effect of Mindfulness on Empathy and Self-Compassion: An Adapted MBCT Program on Filipino College Students. Behav Sci (Basel). 2020;10(3):61. Published 2020 Feb 27. doi:10.3390/bs10030061

Hunter MR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Front Psychol. 2019;10:722. Published 2019 Apr 4. doi:10.3389/fpsyg.2019.00722

Maraz A, Király O, Urbán R, Griffiths MD, Demetrovics Z. Why do you dance? Development of the Dance Motivation Inventory (DMI). PLoS One. 2015;10(3):e0122866. Published 2015 Mar 24. doi:10.1371/journal.pone.0122866

Lang F, Ma K, Leibrock CB. 1,25(OH)2D3 in Brain Function and Neuropsychiatric Disease. Neurosignals. 2019;27(1):40-49. doi: 10.33594/000000182. PMID: 31769259.

Effatpanah M, Rezaei M, Effatpanah H, Effatpanah Z, Varkaneh HK, Mousavi SM, Fatahi S, Rinaldi G, Hashemi R. Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry Res. 2019 Apr;274:228-234. doi: 10.1016/j.psychres.2019.02.043. Epub 2019 Feb 19. PMID: 30807974.

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Build a Solid Foundation with Healthy Habits for a Healthy Brain

We tend not to think very much about our brain when we’re young. That might be a bit of a philosophical conundrum (can a brain think about itself?), but it also can carry unfortunate repercussions down the road. It’s important to build a strong foundation of brain health for better aging, both physically and mentally. As we age, the mind-body connection becomes even more pronounced, and our physical health profoundly impacts our mental health – and vice versa.

Although it’s often taken for granted, your brain plays a vital role in your quality of life. As the command control center of your nervous system, functions regulated by your brain include memory, moods, energy, and mobility. Each of these functions are complex and tightly interconnected. In fact, it’s difficult to define brain health, since so many different processes are involved.

Why is taking care of our brain health so important?

One thing is certain: As we age, risks to brain health increase. One in four adults will experience a stroke in their lifetime, every five years after the age of 65, risk of Alzheimer’s doubles and other neurological conditions go up.

Perhaps the most shocking statistic out of the CDC shows that 77.4 % of adults aged 45 – 65+ with at least 1 chronic disease show significant cognitive decline compared to just 22.6 % with no chronic disease (88.3 % being female)

However, there are many things we can do to protect our brain health. Although there is a genetic risk in Alzheimer’s, deterministic genes (genes that directly cause a disease, as opposed to risk genes which increase the risk) are tied to less than one percent of Alzheimer’s cases. By looking after our physical body before we experience problems, we can reduce our risk.

Let’s take a deep dive into some protective measures we can take for brain health.

Eat for brain health.

A diet high in antioxidants minimizes the oxidative damage that can lead to impaired cognitive functioning, particularly with regards to memory. Foods high in antioxidants include brightly colored produce, spices like turmeric and curry, and many beans. Many foods high in Vitamin C are antioxidants, and studies show a link between low intake of Vitamin C and the development of dementia. As well, choose foods high in omega-3 fatty acids whenever possible. Your brain cells contain the fatty acids DPA and EHA, and  a diet high in omega-3 fatty acids helps your brain build new cells. Good sources include nuts and seeds, fatty fish, and plant oils like flaxseed oil.

Coffee has also been linked to a reduced risk of stroke and Alzheimer’s, perhaps because of its antioxidant qualities. If you don’t like coffee, green tea may have even stronger brain-health benefits, in part because of its high levels of the amino acid L-theanine, which can trigger a relaxation response in the brain that balances the stimulating effects of caffeine.

To counteract oxidative stress and damage to the brain, avoid excess alcohol, sugar, and processed foods.

Keep your blood sugar in check.

High blood sugar is associated with an increased risk of cognitive impairment, even if a person doesn’t develop diabetes. You may start to hear Alzheimer’s being referred to as “Type 3 diabetes” more and more as research has shown clear links between insulin dysregulation and cognitive impairment leading to Alzheimer’s disease. A balanced diet, including fats and protein with each meal and eating plenty of fibre can help keep your blood sugar levels stable.

Control your blood pressure and exercise regularly.

Not only does high blood pressure increase the risk of stroke, it can also impair blood flow to the brain. This can raise the risk of vascular dementia. One study found that a 10-mmHg increase in systolic blood pressure raised the risk of cognitive problems by 9%. One way to improve blood pressure is to maintain a regular exercise routine. Numerous studies show a clear link between even modest exercise and improved metabolism in the parts of the brain responsible for learning and memory function as well.

Be cautious with medications.

Certain kinds of commonly prescribed medication can impair brain function, including many medications for anxiety, sleep problems and allergy symptoms. It’s always important to review the side effects of any medications with a healthcare practitioner and discuss alternative treatments.

Keep your brain active.

“Use it or lose it” doesn’t just apply to your physical health. Activities that stimulate your brain and help develop new neural connections include puzzles, vocabulary exercises, crossword puzzles, learning a new language, and listening to (or playing) music.

Physical activities that require some mental concentration have similar benefits. The practice of tai chi has been found to increase brain volume, and dancing improves spatial memory and overall cognitive health – not to mention its numerous social and physical benefits.

Research supplements.

If you can’t get all your nutrients from diet or have trouble with absorption, supplementation of certain brain healthy supplements can be beneficial. Some supplements that are beneficial for brain health include:

  • Fish oil, which contains high levels of Omega-3 fatty acid.
  • B vitamins and folic acid, which help with the production of neurotransmitters.
  • Vitamin D, which is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s.

Be sure to speak with your healthcare provider before including any new supplements to see if they are right for you – we would be happy to help!

Attitude is everything.

One of the most important things you can do to protect your brain health is to simply commit to protecting it. Studies show that feeling that you are in control of your own aging process, which includes your brain health, leads to healthier outcomes. One study found that among people with a genetic predisposition to dementia, a positive attitude to aging led to an almost 50% reduction in developing any form of dementia.

Taking steps towards an overall healthier lifestyle will help you gain that sense of control. Talk to us about the changes you can make to protect your brain.

Sources:

Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol. 2016 Apr;16(2):89-95. doi: 10.1136/practneurol-2015-001162. Epub 2015 Dec 16. PMID: 26677204.

Launer LJ, Masaki K, Petrovitch H, Foley D, Havlik RJ. The association between midlife blood pressure levels and late-life cognitive function. The Honolulu-Asia Aging Study. JAMA. 1995 Dec 20;274(23):1846-51. PMID: 7500533.

Smith PJ, Potter GG, McLaren ME, Blumenthal JA. Impact of aerobic exercise on neurobehavioral outcomes. Ment Health Phys Act. 2013;6(3):139-153. doi:10.1016/j.mhpa.2013.06.008

Littlejohns TJ, Henley WE, Lang IA, et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology. 2014;83(10):920-928. doi:10.1212/WNL.0000000000000755

Wysocza?ski T, Soko?a-Wysocza?ska E, P?kala J, Lochy?ski S, Czy? K, Bodkowski R, Herbinger G, Patkowska-Soko?a B, Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31. doi: 10.2174/0929867323666160122114439. PMID: 26795198.

Wei GX, Xu T, Fan FM, et al. Can Taichi reshape the brain? A brain morphometry study. PLoS One. 2013;8(4):e61038. Published 2013 Apr 9. doi:10.1371/journal.pone.0061038

Basso JC, Satyal MK, Rugh R. Dance on the Brain: Enhancing Intra- and Inter-Brain Synchrony. Front Hum Neurosci. 2021;14:584312. Published 2021 Jan 7. doi:10.3389/fnhum.2020.584312

Paleologos M, Cumming RG, Lazarus R. Cohort study of vitamin C intake and cognitive impairment. Am J Epidemiol. 1998 Jul 1;148(1):45-50. doi: 10.1093/oxfordjournals.aje.a009559. PMID: 9663403.

Kaiser Permanente, Dementia risk tied to blood sugar level, even with no diabetes, August 7, 2013.

Positive age beliefs protect against dementia even among elders with high-risk gene

Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLOS ONE 13(2): e0191004.

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Cutting Through Brain Fog: How to Gain Clarity

Brain fog is one of the more common symptoms we see in practice, as well as being one of the most elusive and hard to pin down. A sudden onset of poor concentration, mental fatigue, inability to focus, confusion, and memory issues make even the simplest tasks seem overwhelming and can negatively affect all aspects of life. Let’s take a look at the various causes of brain fog, and what you can do to clear things up.

What Causes Brain Fog?

It may surprise you to read that brain fog is a well-documented symptom of a number of chronic conditions. It is particularly prevalent in diseases involving inflammation, fatigue, and blood sugar imbalance such as diabetes, depression, and autoimmune diseases, as well as Chronic Fatigue Syndrome (CFS/ME), and Fibromyalgia.

Research into the factors that contribute to brain fog identify the following triggers:

Hormone Imbalance

Brain fog is perhaps most commonly reported by women going through hormonal changes, such as in pregnancy and perimenopause. Why is that? The brain is sensitive to the fluctuations of estrogen and progesterone that occur during both of these life events, contributing to ‘mommy brain’ and the memory issues that are often attributed to menopause.

Perimenopausal women report that brain fog significantly impacts their quality of life, overall health, and productivity. The Study of Women’s Health Across the Nation (SWAN) has observed over 3,300 women throughout the menopausal transition, measuring cognitive abilities before, during, and after menopause.

The good news is that while the results showed that cognitive performance was impaired during the transition to menopause (aka perimenopause), it did go back up to pre-perimenopause levels once menopause had been reached.

Stress and Anxiety

When faced with chronic stress and anxiety, our fight or flight response gets stuck in overdrive. This means our adrenal glands, designed to pump out stress hormones in short bursts, end up releasing continued high levels of cortisol and adrenaline which can contribute to cloudy thinking.

During the stress response, the part of your brain that thinks deeply and stores memories is put on the back burner while the part that allows you to respond immediately to protect you from danger is prioritized. This works well in a real emergency, but not so well when you need to dig into that work report or solve a complex problem.

Yeast Infections

Candida albicans is a yeast naturally present in our bodies, which when unbalanced is the biggest cause of human fungal infections in the world. Under the right conditions, candida populations can quickly overgrow, displacing good microbes and colonizing the gut, urinary tract, genitals, mouth, and skin.

Brain fog is a classic sign of Candida overgrowth. A ground-breaking 2019 study showed that Candida can actually enter the brain and cause neuroinflammation, contributing to brain fog. When the Candida infection was cleared out, memory improved.

Food Sensitivities

If you can’t think clearly after eating certain foods, you may have a food sensitivity. Brain fog is a hallmark symptom. Food sensitivities are very individual, but common offenders include dairy, wheat, nuts, and food additives like red food coloring, MSG, and aspartame.

Celiac Disease

Celiac Disease sufferers commonly report attention difficulties and unclear thinking. In a 2014 study, 11 Celiac Disease patients were given a gluten-free diet for a year. As their intestinal lining healed, their cognitive measurements improved.

Nutrient Deficiencies

Research has linked low levels of iron, vitamin D, and folate (vitamin B9) with brain fog. B12 is the best-known deficiency associated with foggy thinking and memory issues. Studies have demonstrated that B12 supplementation can improve symptoms of Alzheimer’s and as well as minor cognitive impairments.

One study involving over 2,500 participants demonstrated that supplementation with vitamin B12 improved cognitive performance, especially when combined with vitamins B6 and B9 (folate).

Chronic Infections

Chronic infections such as Hepatitis C, Epstein Barr Virus, and HPV have all been connected to the symptom of brain fog. If your immune system isn’t functioning optimally, these infections can infiltrate your cells. Chronic Hepatitis C sufferers report that frequent problems with focus and memory recall significantly interfere with their ability to perform daily activities. And these symptoms often stick around long after the initial infection is gone.

Chemotherapy

Many patients receiving chemotherapy for breast or prostate cancer experience a degree of cognitive dysfunction affecting their working memory, concentration, information processing speed, reaction time, visuospatial ability, and executive function. Often Labelled as “chemo brain”, these symptoms typically persist for approximately 6 months after the end of treatment.

How to Banish Brain Fog

1 – Drink Plenty of Water

Even mild dehydration can make it hard to concentrate. Space out the recommended 8 glasses per day and sip slowly. This will allow your body to properly absorb and use the water.

2 – Keep a Food Journal to Identify Food Sensitivities

Try keeping a food journal for a month, noting what you eat and when you feel cloudy thinking coming on. Chances are that you will find a pattern that points to the culprit foods. The ultimate test? Eliminate those foods entirely for 2 weeks and see if your thinking comes into focus.

3 – Eat Good Protein, Fat and Sugar

Your brain needs high-quality protein, fat and sugar to function at its best.

Eat less sugar and processed foods to avoid feeding Candida. Did you hear that Ireland recently declared that Subway bread could not legally be called ‘bread’ because of its high sugar content? Sugar lurks where you least suspect it – read food labels or ask for ingredient lists.

Fresh fruit is your best sugar source. Include antioxidant-rich fruits like blueberries, strawberries, goji berries, and raspberries, your brain will thank you!

Get both fat and protein with cold-water fish like salmon, sardines, mackerel, and herring. Healthy fat sources include virgin olive oil, walnuts, avocado, and coconut oil.

4 – Improve Sleep Quality and Quantity

Weekend sleep catch up doesn’t work. Implement a predictable nighttime routine so your body knows when to get into sleep mode. Make sure your bedroom is completely dark, which ramps up melatonin (the ‘sleep hormone’) production to bring on sleepiness.

5 – Reduce Stress by Focussing on the Now

Anxiety and stress often involve constant worry. Listen to your thoughts – what are you worrying about? Are you caught in a thought loop about a past conversation or a worry about the future? 

As Buddhist monk Thich Nhat Hanh says: “The past is gone, the future is not yet here, and if we do not  go back to ourselves in the present moment, we cannot be in touch with life.” Next time you catch yourself ruminating, do something physical that will bring your focus back to the present moment. Go for a walk, take a bath – anything that connects you with the here and now.

With so many potential causes of brain fog, where do you start? Let’s get to the root of what’s really going on. We can do testing for food sensitivities, Candida, and nutritional deficiencies. We can check your hormone status. Let’s work together on a solid treatment plan involving brain-nourishing nutrients, foods, and lifestyle changes. Isn’t it time to clear the fog and get back to a life lived with clarity, vision, and joy?

References

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Brain Fog, Foggy Head Anxiety Symptoms. Anxiety Centre. Accessed on October 10, 2020. https://www.anxietycentre.com/anxiety-symptoms/brain-fog.shtml

Candida infection can reach brain and impair memory. Medical News Today. Accessed on October 10, 2020. https://www.medicalnewstoday.com/articles/324106#Why-study-C.-albicans-and-the-brain?

Carnitine Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/

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Senzolo M, Schiff S, D’Aloiso CM, Crivellin C, Cholongitas E, Burra P, Montagnese S. Neuropsychological alterations in hepatitis C infection: the role of inflammation. World J Gastroenterol. 2011 Aug 7;17(29):3369-74. doi: 10.3748/wjg.v17.i29.3369. PMID: 21876628; PMCID: PMC3160562.

Traina G. The neurobiology of acetyl-L-carnitine. Front Biosci (Landmark Ed). 2016 Jun 1;21:1314-29. doi: 10.2741/4459. PMID: 27100509.

Vitamin B12 Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Wu, Y., Du, S., Johnson, J.L. et al. Microglia and amyloid precursor protein coordinate control of transient Candida cerebritis with memory deficits. Nat Commun 10, 58 (2019). https://doi.org/10.1038/s41467-018-07991-4

Xu J, Zhu XY, Sun H, Xu XQ, Xu SA, Suo Y, Cao LJ, Zhou Q, Yu HJ, Cao WZ. Low vitamin D levels are associated with cognitive impairment in patients with Hashimoto thyroiditis. BMC Endocr Disord. 2018 Nov 26;18(1):87. doi: 10.1186/s12902-018-0314-7. PMID: 30477467; PMCID: PMC6260768.

6 Possible Causes of Brain Fog. Healthline. Accessed on October 10, 2020. https://www.healthline.com/health/brain-fog

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Supporting Brain Health

Fish on plate; supporting brain health.

Many people only begin to consider the health of their brain as they get older, or as they notice a decline in memory, learning speed, or focus. However, as with any health journey, people typically have better results when they start young. Fortunately there are many things you can do to help support your brain throughout your life, from supplements to diet and lifestyle changes. Let’s go over a few simple ways you can help support your brain.

Fish Oil

One of the most commonly recommended supplements is fish oil, and for several reasons. High-quality fish oil has a wide range of potential health benefits including, but not limited to, supporting brain health, balancing cholesterol levels, and reducing blood pressure, triglyceride levels, and inflammation. The omega-3s (EPA and DHA) found in high-quality fish oil are crucial for healthy brain function throughout a person’s life. Pregnant women are advised to supplement with fish oil throughout pregnancy as it is necessary for healthy brain development in the baby. Lower levels of DHA later in life have been associated with a decrease in brain size, which can signal accelerated brain aging. Fish oil is also heavily recommended for people with heart disease, or a family history of heart disease.

Dietary and Lifestyle Changes

Eating a diet rich in organic fruits and vegetables, plenty of healthy fats to support the brain, high-quality meats, and plenty of water may also help support the brain, as well as the rest of the body. It’s also important to get a minimum of seven to eight hours of sleep each night, as sleep deprivation can have negative effects on memory and focus, along with other negative health effects. Eating a healthy diet may also help decrease inflammation in the body, which is important because high inflammation levels are believed to contribute to accelerated aging, chronic diseases, hormone imbalances, certain types of cancer, etc. Engaging in activities that stimulate the brain like puzzles, reading, and learning new things may also help support healthy brain function.

You can listen to our Start When You’re Young to Protect Your Brain podcast episode on our website here. You can also listen on our YouTube channel here.

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What to Know About Alzheimer’s and Dementia

Elderly couple walking; what ot know about Azlheimer's and dementia.

Azheimer’s disease and dementia are conditions that more commonly affect people over age 65, but can occur earlier in life in the form of early-onset Alzheimer’s disease or early-onset dementia. The severity of these conditions can vary from person to person, and may worsen as they get older. These conditions are relatively common, and a person’s risk of developing these often increase as they age. However, as research in this area progresses, more and more potential causes and treatments are being discovered. Let’s take a look at what you need to know about Alzheimer’s and dementia, like what may contribute to their development, and what might help lower your risk.

Differences Between Alzheimer’s and Dementia

There are some key differences between Alzheimer’s disease and dementia. Dementia is more of a general term referring to a collection of symptoms including difficulty concentrating and remembering events, changes in mood or personality, depression, withdrawal, and increased confusion. It can have many potential causes such as stroke, brain tumors, certain medications, vitamin or mineral deficiencies, and certain diseases. Dementia is also often curable if the root cause is addressed correctly and timely.

Conversely, Alzheimer’s disease does not currently have a known cause and is typically believed to be incurable. There are many potential risk factors including heavy metal exposure, genetic predisposition, high blood pressure, history of smoking, poor diet, inadequate consumption of healthy fats, and vitamin and mineral deficiencies. Although it is not known what exactly causes Alzheimer’s disease, reducing the risk factors may potentially help reduce your risk of developing it.

What Can You Do?

Even though the cause of Alzheimer’s disease is unknown, there is some evidence to suggest that a healthy lifestyle and varied diet may help reduce the risk of developing it. Taking a fish oil supplement in addition to eating a healthy diet full of plenty of good fats like coconut oil, olive oil, and avocados is an important step to give your brain the fuel it needs. Eating enough good fats will also help provide your body with the fats it needs to create hormones and help keep them balanced.

Including plenty of organic fruits and vegetables in your diet is also important because it can help you get the vitamins, minerals, and antioxidants you need each day. However, as we’ve mentioned in the past, most of the soil that the produce we consume is grown in is very depleted of nutrients, meaning the food it produces is also depleted. So, eating a varied diet full of fruits and vegetables still may not provide all the nutrients you need, so taking a multivitamin like Active Mega Multi each day is recommended. Certain types of mushrooms have also been shown to increase energy, memory retention, and overall cognitive function. It can be difficult to find some of these mushrooms in grocery stores, or to know how to cook and eat them. A supplement like Immune Essentials that contains several different types of beneficial mushrooms in capsule form is an easy way to get more of these mushrooms into your day. GPC Liquid is another supplement that is great for brain health, as well as fetal brain development in the womb which is why it is also in our Prenatal Nutrients. GPC has also been shown to aid in learning and memory, as well as help improve athletic performance and increase levels of growth hormone.

While having a family history of Alzheimer’s disease can be scary, you can work on giving your brain the nutrients it needs each day. You can also work on decreasing risk factors by quitting smoking, including more fruits, vegetables, and healthy fats in your diet, and exercising often. Having a healthy lifestyle and diet may help increase your quality of life and decrease your risk of developing a host of other health conditions, so every little change is worth it!

You can listen to our Just in Case You Missed It! podcast episode here. You can also listen to it on our YouTube channel here.