The Top Foods and Tips for Total Brain Health and Prevent Dementia

June is Alzheimer’s and Brain Awareness month so we wanted to share with you our top tips to keeping your brain healthy and functioning at all ages! These wellness tips are aimed at boosting nutrient intake, getting rid of toxins and engaging in healthy lifestyle behaviors every day. These foods and tips will also work to optimize your overall health. 

There is a current rise in the Alzheimer’s disease epidemic. Research projects that by the year 2050 one new case of the disease will develop every 33 seconds and an estimated 1 million individuals will develop it annually in the U.S. 

What is Alzheimer’s disease?

Alzheimer’s disease (AD) is a neurodegenerative disease that slowly destroys brain cells called neurons. AD can affect different regions of the brain and the most devastating effects are seen on memory, language and thinking skills.

In AD, there are abnormal deposits of toxic proteins called amyloid that form sticky plaques and there are other strands of proteins called tau that twist together. Together, amyloid and tau cause damage and cell death to brain cells. Many of the aspects of AD disease process are still unclear to researchers. What they do know is that the result of this neuronal damage is significant memory loss, cognitive decline, and ultimately a loss of activities of daily living.

In order for one to be clinically diagnosed with AD, one has to have evidence of memory loss and a deficit of one other cognitive characteristic such as the ability to focus one’s attention on a specific task and complete it. 

There are currently no effective treatments or cures for AD only drugs that treat symptoms.   

What are the causes of Alzheimer’s disease?

There are two types of AD: early-onset and late-onset. Early-onset affects individuals before the age of 65 and is usually the result of specific genetic risk factors that cause mutations in one of three genes called APP, PSEN1 and PSEN2. Late-onset AD typically affects individuals older than 65, and constitutes the great majority of cases. Late-onset isn’t likely due to genetics. In fact, even if an individual’s parents both had late-onset AD, they wouldn’t necessarily get it. Often it is the result of environmental, lifestyle and epigenetic factors (much the same as any other chronic disease).

Alzheimer’s disease is a complex disease with a multitude of potential risk factors, many of which are similar to other chronic diseases like heart disease. Risk factors include:

  • Inflammation of the brain, called neuroinflammation
  • An accumulation of harmful free radicals in cells, called oxidative damage
  • Leaky gut syndrome
  • Bacteria that causes gum disease (which is often the result of leaky gut)
  • Viral infections
  • Aging
  • Family history of AD
  • Expression of certain genes

What is the best way to eat for brain health?

A combination of intermittent fasting and an organic, Paleo diet is the best way to keep your brain healthy. It is the same diet plan we would recommend for our heart disease patients and for other prevention of other chronic diseases.

Intermittent fasting has been shown to be beneficial to neurological health. Try the 16/8 method. Fast for a sixteen-hour window (try after dinner until the next day) and eat only between the 8-hour window. Research has found that fasting can improve neural connections in the brain, prevent the formation of toxic amyloid plaques and improve memory and cognition (Source).

If you’re a morning coffee drinker, we recommend Cardiology Coffee. This coffee has the highest antioxidant capacity there is, which greatly benefits the brain. You can drink 1-2  cups, and studies say more, of Cardiology Coffee in the morning.

The Paleo diet has tremendous evidence for improving Alzheimer’s disease risk factors such as inflammation, hypertension, cholesterol, triglycerides and the list goes on and on. Alzheimer’s disease has become a metabolic disorder and the Paleo diet is great for improving aspects of metabolic health.

The Paleo diet is the ideal diet for preventing AD for a number of reasons. It eliminates simple carbohydrates, gluten and processed foods from the diet and replaces them with vegetables, fruits and healthy proteins and fats.

Additionally, the grass-fed meat, poultry and wild-caught fish found on a Paleo diet are rich in a nutrient called CoQ10. CoQ10 is a naturally occurring antioxidant that can increase cellular function and reduce amyloid plaque formation.

Key nutrients for brain health:

Anti-inflammatory nutrients like omega 3 fatty acids and turmeric

CoQ10 antioxidant

N-acetyl cysteine (to increase glutathione antioxidant)

Brain-Boosting Shake recipe YOU are guaranteed to LOVE:

2 scoops vanilla Daily Defense

1 teaspoon Daily Greens

½ of an avocado

1 tablespoon MCT oil

½ c. organic frozen blueberries

Mix all the ingredients in a blender and enjoy your brain-boosting drink! 

What are healthy lifestyle behaviors for a healthy brain:

  1. Get adequate sunshine and vitamin D
  2. See a chiropractor regularly
  3. Manage your stress
  4. Engage in mental or educational activities often (helps your brain cells communicate better)
  5. Eat a healthy organic diet free of pesticides and chemicals
  6. Use natural products in your house. Here’s a list of what we use.
  7. Have good oral hygiene
  8. Improve your gut health
  9. Move your body for at least 30 minutes each day
  10. Drink good quality water everyday
  11. Maintain a healthy cardiovascular system

Key supplements and nutrients to support brain health and prevent neurodegenerative disease:

  • Omega DHA: 2 caps per day, or as directed by your doctor
    • It is a known fact that people with high intakes of omega 3 fatty acids from fish have a lower risk of Alzheimer’s disease
    • Omega 3 fats are essential for reducing cellular inflammation and are key components of brain cell membranes
  • Curcu Gold: 1 cap 3 times per day, or as directed by your doctor
    • Curcu Gold contains turmeric, which is a highly anti-inflammatory compound than can help lower oxidative stress
    • Research has shown that it could help also in reducing toxic amyloid-beta plaque formation in the brain (Source)
  • GlutaBoost: 1 cap 2 times per day, or as directed by your doctor
    • GlutaBoost contains N-acetyl cysteine, which is the precursor to glutathione (the body’s master cellular antioxidant)
    • Protects cells from oxidation by increasing cell’s antioxidant fighting power
  • Berbe: 2 caps 2 times per day, or as directed by your doctor
    • Berberine is a plant compound that has been shown to manage insulin resistance and protect brain cells
    • It also inhibits atherosclerosis and lowers blood glucose, both of which are risk factors for AD
    • Research has also shown it can help prevent accumulation of harmful amyloid and tau proteins in the brain (Source)

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