awakeningfromalzheimers Day 11 https://regainyourbrain.awakeningfromalzheimers.com/new-episode Dr. David Perlmutter (L.A., CA) is going to reveal how to give your brain a second chance to be better… books: the Grain Brain and The grain Brain Whole Life Plan - in this episode: - - The things we do that compromise the brain's ability to rejuvenate itself... - - Common medications to beware of, because they cause Alzheimer’s… - - How to grow your hippocampus, the part of your brain where memory happens... - - The standard neurological evaluation – make sure YOU know what needs to be tested… - - The natural supplements that help your brain and memory the most... - - The one activity that slashes your risk for Alzheimer’s by 50%... - - The bottom line on stress, sleep, supplements, diet, and exercise – what you need to know... - - What your doctor isn’t telling you about your blood sugar, and what it actually does to your brain... - Brain is generating new cells all the time even if 80 or 90 yrs old, - - and, we can enhance the process - how do you amplify growth of new cells, and differentiation of those cells so they become specialized, and amplify neuroplascity that allows cells to connect to other cells and redirect its growth - fundamental chemical: BDNF (growth hormone for the brain), a higher level of BDNF means you are resistant to getting Alz - - higher levels of BDNF corelate w/slower levels of decolne of the brain - - in fact growth in the memory center of people w/higher levels of BDNF - - so, brain regenerates itself w/BDNF - BDNF is a youth hormone - - buy sneakers, aerobic exercise, the best way to generate BDNF - - all you have to do is exercise, 7 days/week, easy to make an excuse 45min - 60 min/day - resistance exercise is effective as well - basically caloric expendature, walking, dancing, biking, what ever you do to burn calories - 85, risk is 5050, woman risk is higher, no Rx treatment that works - herbs that have an effect on BDNF - - tuneric, omega-3, DHA, whole coffee fruit, keto diet, gut bacteria - - - gut brain connection - beuterate speeds up production of BDNF - if already diagnosed w/alz, limited ability to reverse... - - but, nutrition, hormone balancine, detoxification, aerobic exercises, stabilazition of blood parameters like homosistine, vid-D levels - able to reverse alz - alz is preventable in 1st place - e.g., easier to check the stove, the iron, the fire place before leaving the house than putting out the fire after it starts - - areobic exercise will reduce risk by 50% - - people who don't develop type-2 diabeties will reduce risk by 50% - - people who take acid blocking drugs (called proton pump inhibitors) have 44% incresse risk of alz. type dementia - - - also a 16% increase risk for heart attack and doubeling risk of death from that event - acid indigestion, take this pill and the world will be a better place... that's not reality - there exists a balance in body growth of new brain cells stimulated by BDNF, and, there is inflamation - exercise, take tumeric, take DHA, full coffee food concentrate enhances brain's ability to regenerate - suplements - - most important: exercise - - maximise importance of vit-d, in normal range isnt meaningful, 30 & 90, and you're 32, scrapong by, be up around 80 or 90 - - blood test for homosistine s/b low, hi levels corespond to higher risk for alzshrinkage of memory center - - A1C blood sugar level s/b lower, higher A1C the greater the decline of the hipoclampus - - fasting insulin s/b low - - looking at toxicology and hormone levers are important but not an area of familiarity w/most doctors - - and these can be fixed - - lypo poly sacride (LPS) a marker of leakeness of the gut and inflamation - no silver bullet, rather silver buckshot - - no 1 thing will cause decline, it's a multiple of things, so need to target as many things as possible - exercise: always a way to do more than doing right now - - cant run 3 miles... walk from the bedroom to the living room several times, then around the block, then... - - sedentary for 11hrs /day will lead to cognitive decline - eat right for gut bacteria, book: Brain Maker - - determines the set point of inflamation in body - - inflam is primary feature of brain degeneration in alz, parkinsens, huntingtons, ms, autism - - - so target inflamation at its source - people who favor carbs an calorie source have 85% increased chance of getting alz. dementia - ... who favor fat as a calorie source have 44% risk reduction - note: vegetable fats, corn oil, saflower oil are bad and increase inflamation - - fish oil, oils in nuts and seeds, grass fed beef, wild fish are good for us, reduce inflamation and increase BDNF - nurture gut bactria - - probiotic are the good bacteria and prebiotic fiber is what they eat - - - as in Mexican yam hicama, garlic, onions, leeks, dandilion greens, asparagus, chickory root - - - can get a previotic fiber product made from acacia gum, 1tspn 2x/day and nurture gut bactria - suplements - - DHA, Omega-3 from fish & fish oil, - - Vit-D (amt depends on blood test & amount of sun exposure on your skin) - - - so amt needed could be somewhere btwn 2,000 and 10,000 iu/day - - B vits are relly important because they lower homosistine; is high (like 18), need more B vits - - tumeric increases BDNF, reduces the load of plaque in the brain - - - people who eat curry foods have lower risk for dementia - - alpha lite foic acid (ALF), NAC (natacytilsistine) - - high grade probiotic 30billion, 50billion, stability: is it good for as long on shelf - - non-gmo is also a plus - - prebiotic fiber powder - - whole coffee fruit concentrate - - exercise - - sage, sage afficionalis good for brain as enhances BDNF - eat on daily basis - - brain fcns better on fat than on sugar! - - eat sugar and blood sugar rises threatens brain - - blood sugar of 100 to 105 is increased risk of dementia - - - orange juice: 12oz glass has 9tsp of sugar, & those 36grams of carbs are rerally detremental - - - should limit carbs to 60 to 80/day - - - diet drinks, 1/day will tripple risk for alz., double risk for diabeties, and increased risk for becoming obese - - - - because of changes that occur on the gut bacteria - - what to drink to not harm, but help gut bactereia? - - - water, fruit flavored water, drinks e health food stores w/tumeric in them, ashwagonda, camoocha (water it down), tea, coffee - - - - coffee w/coconut oil in it - fats, ketones, ketogenic diets - - time in ketosis / day is a good thing, e.g., dont have breakfast - - - similar to pushing iron one day and not the next, then again and not - - - is ok to miss a breakfast, body evolved expecting that - - longere extension of night time fast is good, so, a couple days a week skip it, actually lessens stress on body - stress - - disfunctional for brain, cortosol, increases leakeness of gut and so increases inflamation - - - high levels of cort. are toxic for brain - - turn off TV and skip TV news - - medittion, exercise, disengage bombardment of stuff - - SLEEP: get restorative sleep, a brain tonic - - - may be getting interruped sleep which is not restorative - - - - will know if restorative if by having a sleep study, everyone should have this done - - - - may get 8-10hrs sleep, but arousing several times during the night and this is not the restorative type of sleep that your brain needs to clean up, consolidate memory and rid itself of accumulated debris that would otherwise compromise brain function - - - - sleep apnea, may have and not know, but is preventing restorative sleep & have dramatically increased risk for alz. - - - sleep & BDNF - Preventing disease makes the most sense - - govt is an illness based program - - more impt to keep people healthy in 1st place - the grain brain whole life plan: approach life w/gratitude - - brain actually changes when you express gratitude - - - gratitude is antidote for detrimental effects of stress 56:57 - - - - in an environmental which is not peaceful, i.e., stressful - - - - way to get out of that is to rework your attitude to be grateful for all that is going on, acting on it and giving back - - - this probably has the least scientific underpinning - - - e.g., hiking in Utah, came upon a sign, arrow left & arrow right; left: "FOR CLIMBERS" right: "FOR HIKERS" - - - - could have lamented the fact that not feeling like a climber any more, but, felt grateful that still a hiker - - - be grateful for what you can do, not for what you can't do - - - cant run 3 miles, be grateful you can walk out the front door and get to the mail box - - - celebrating glass half full and what you can achieve vs lamenting what is no longer available - the program: all the things we talked about... - - book, grain brain: focused on carb, sugars, glutin - - book, brain maker: focused on gut bacteria - - books were about the why, why is the science telling us, is what it telling us important - - the new book is about the how, how do we leverage that information and create a play so day to day we can help health, and so brain - - now, Peggy Sarlin, what will change with you having been exposed to all this information? - - - some breakfasts w/only coffee (w/coconut oil) - - - put on James Brown "I feel good" and dance KF!