Are you keeping you brain plumped and pumped?
Did you know that your brain can shrink in response to a variety of environmental exposures such as poor diet, inflammation, and aging?
Did you also know that you can use lifestyle changes to improve brain function and prevent many of the age-associated problems with memory, mood, and mental focus?
June is Brain Awareness Month!
Did you know that Alzheimer’s disease kills more people than prostate cancer and breast cancer combined?
As our brains age, they can slow down so we have trouble with memory, and mood, and motivation. This slowing down is caused by changes in neurotransmitters, reduced blood flow, and buildup of dysfunctional proteins called amyloid. These amyloid proteins can interfere with the function of brain cells (neurons) and eventually lead to neuron destruction (brain cell death).
-7.5h per night clears amyloid (by “flushing” amyloid away from neuron buildups)
-sleep loss is the most predominant risk factor for Alzheimer’s risk (more than age, genetics, etc).
-increases brain blood flow
-loosens amyloid for clearing
-total of just 3 hours per week of exercise (30min x 6 days per week = 2% of your day)!
-2/3 cardio (alternate fast/slow walking)
-1/3 strength (full body = legs, back, chest, shoulders, arms)
Eat Anti-Inflammatory Foods and Spices
-healthy fats (avocado, olive oil, nuts, fish oil) – the brain is mostly Fat (~60%)!
-spices (turmeric, oregano, basil, rosemary, thyme, cinnamon, nutmeg)
-Fast once per week = 14h to 16h to increase autophagy (cellular housekeeping)
-stop eating after dinner
-eat a healthy lunch
-controls blood sugar
Social Connection and Brain Exercise