Your Brain Health is in Your Hands

Yes, cognitive decline may be both preventable and reversible

I'm starting to experience the dreaded “grasping for words” and what-the-heck-did-I come-into-this-room-for episodes. I’m not going to lie: this is very disconcerting. Although slightly reminiscent of the “Momnesia” I experienced during pregnancy and into early motherhood (which is a real physiological change, by the way, due to fluctuating hormones), I know for certain I’m not pregnant and the light fog of menopause lifted eons ago. Maybe I'm just juggling too many things and my mind is pulled in too many different directions. That’s got to be it. Or, God forbid, is this the inevitable creeping up on me? Will cognitive decline be an inescapable part of aging?

In my ongoing research for Ageosophy, I’ve been coming across the topics of memory, dementia, and Alzheimer’s quite a lot lately. Many of us have family members that have had some form of cognitive dysfunction… I experienced it taking care of my elderly mom in our home for 13 years. From severe “sundowning” and belligerent toddler-like outbursts to the sadness of bewildering confusion…her symptoms ran the gamut. Conventional wisdom espouses this as an unavoidable aspect of getting older and—as I discovered—maddeningly, most doctors offer little remedy or hope.

Perplexing Stats
I needed to learn more, but looking into this worrisome subject revealed a very perplexing set of statistics: 1) it is estimated that less than 1% of Alzheimer’s cases are caused by deterministic genes (genes that cause disease.); and 2) currently, more than 6 million Americans are living with Alzheimer’s, which is projected to increase to nearly 13 million by 2050. 

Just to be clear, a disease that 99 out of 100 people could most likely prevent, is expected to double in the next 25 years? This doesn’t square at all. The more I research, the more it has become crystal clear that our seemingly wonderful, modern-day lifestyles have led us down the wrong path and lulled us into a complacency that is essentially our undoing. It appears that the vast majority of age-related cognitive issues are not only preventable but also may very well be reversible. Astonishingly, although this is not in the headlines, emerging science is showing that the myriad of cognition ills plaguing our society are nearly entirely related to lifestyle.

This really shouldn’t be that surprising in light of the fact that the leading killers in our country—heart disease and stroke—are, alarmingly, 90% preventable. Hmm. I see a disconcerting connection here. Digging deep into statistics and analysis reveals that most maladies have a lifestyle component that is within our control. So what part of our lifestyle should we pay the most attention to? All of it. This is the foundation of my Ageosophy: it’s not just one thing that matters most, it is the sum of all the synergistic puzzle pieces that are inextricably intertwined. 

Alzheimer’s as an optional disease
Dr. Dale Bredesen is an internationally recognized expert in the mechanisms of neurodegenerative diseases and author of the New York Times bestseller The End of Alzheimer's and the follow-up The End of Alzheimer's Program. With robust science behind him, he is leading the clarion call to wake all of us up to the fact that our brain health is in our hands. As the developer of the Bredesen Protocol, he sees Alzheimer’s as a rare disease that is “optional” and has a firm belief—and case studies that support his thesis—that we can take steps to maximize our brain power, effectively preventing and reversing cognitive decline.

Dr. Bredesen promotes early prevention in our late thirties, forties, and fifties and for those already experiencing symptoms, taking immediate steps to mitigate and reverse the decline. His overarching message is if something changes in your memory, even in the slightest—act. Act now! Starting to forget simple things (or reaching for words) is in the “subjective cognitive impairment” phase that lasts about 10 years, which is ample time to formulate a game plan and take action.

The top line of Dr. Bredesen's program is lessening the insults to the brain caused by inflammation, insulin resistance, toxins, infections, inadequate levels of nutrients, and lack of movement. Sugar is especially deleterious to the brain as continuous spikes in insulin make the blood vessels brittle, less pliable…and they begin to atrophy. The cornerstone of his plan is the KetoFLEX 12/3 diet which triggers ketosis and allows the brain to restore through fasting. Hand in glove with the diet are restorative sleep, targeted supplementation, exercise, and brain training. An engaging and informative primer on Dr. Breseden’s philosophy and program can be found on The Resetter Podcast with Dr. Mindy Pelz, episode Conquering Cognitive Decline & Making Alzheimer’s Optional with Dale Breseden.

Change your brain
Dr. Breseden has good company in this brain health space. Dr. Daniel Amen, a psychiatrist and clinical neuroscientist, has developed multiple strategies to think smarter, feel happier, have better focus, and remember more, based on his 40+ years of clinical practice. His mantra is that with proper daily diet, exercise, and thought habits, you can change your brain, you can make it better, and you can change your life. Tap into his deep well of knowledge through his books Change Your Brain Everyday, Change Your Brain, Change Your Life, and his eponymous Amen Clinics in multiple cities around the U.S.

As food has a huge impact on our brain health, Dr. Uma Naidoo, a nutritional psychiatrist at Harvard Medical School, provides actionable nutrition recommendations and brain-healthy recipes in her book, This is Your Brain on Food. Coupling science with her experience as a professionally trained chef, Dr. Naidoo shows how a sound—and delicious—whole-food diet can treat and prevent a wide range of psychological and cognitive health issues. If you or a loved one is suffering from depression, anxiety, or OCD, or if you simply want to improve your mood and mental focus, her book is a must-have.

Also championing the connection between our brains and food is health and science journalist Max Lugavere. After his beloved mother was diagnosed with early-onset dementia and later succumbed to the disease, Lugavere set out to discover the myriad of ways our daily habits impact the health of our bodies and brain. He collaborated with top scientists and clinicians to develop a program he dubbed Genius Living. In his two books, Genius Foods and The Genius Life, he focuses on food and lifestyle choices and shares a treasure trove of small changes you can make in your daily routine that will optimize your physical and mental well-being for decades to come­.

Take control
My ardent desire for Ageosophy is to inspire you to take charge of your health and this topic perfectly illuminates the necessity and viability of taking the wheel in your journey to live well, age great. There is an undeniable connection between lifestyle and nearly all diseases, including what ails the brain. I know first-hand that cleaning up your diet and lifestyle habits will have a cascading effect throughout your life. I’ve written several posts about my tried and true principles that you may find helpful in your own journey to take charge of your health: The Ten Tenets of Ageosophy, Eating Epiphanies, Part 1, and Eating Epiphanies, Part 2.

Ooops, I almost forgot…circling back to my absent-minded and that-word-is-escaping-me events…what do I plan to do? Well, initially, I was slightly stymied and admittedly dispirited considering I already check quite a few boxes. For instance, I eat a super clean diet and supplement with Omega 3s, exercise 5-6 days a week, regularly fast, carve out 7-8 hours for sleep, yada yada. However, after giving it more thought, there are several areas I need to pay more attention to: adding in supplements focusing on cognition, consistently playing brain games (I’m woefully lacking), testing our home for molds and cleaning the air, and taking measures to declutter my brain…if that’s possible. I’m even considering taking up pickleball. Luckily, thanks to the rapidly advancing field of brain health, there are a lot of tools at my disposal!

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