Did you know 1 in 10 people ages 65 and older in the U.S. have dementia? According to the CDC, the number of people affected by Alzheimer's disease and related dementias in the U.S. is projected to increase to 9.3 million by 2060. That's an alarming statistic!
Thankfully, there are ways we can improve our brain health and it starts with our diet and lifestyle.
Cognitive decline is related to the health of blood vessels in the brain and the brain's blood supply to the heart. That means while we nourish our cardiovascular system, it also is helping our brain to function properly.
Here are ways to improve heart and brain health simultaneously:
Reduce sugar intake
Choose foods enriched with omega 3 fatty acids such as:
nuts and seeds
Stay active and move your body daily. Specifically resistance training.
Manage your stress levels with deep breathing exercises
Often I hear from clients who suffer from brain fog- a symptom that is not as serious as brain disorders such as Alzheimer's disease, but should not go unchecked if it persists.
Brain fog symptoms include:
Forgetting names of people you know
Stumbling on certain words
Short term memory loss
Lack of focus and mental clarity
Here are ways to avoid brain fog and prevent further issues related to brain disorders:
Ensure you are getting a minimum of seven hours of sleep. if you are sleep deprived, we recommend bringing your body into a calm state before bed. This can be achieved with a baking soda bath to help alkalize the body and decompress. We also recommend no use of electronics 30 minutes before bed to avoid overstimulation. Lastly, we recommend to clients a magnesium supplement such as Natural Vitality Calm
LIMIT ALCOHOL USE AND DECREASE SUGAR INTAKE
Excessive and long term use of alcohol can cause thiamine (vitamin B1) deficiency in the body, which increases the risk of memory loss and other brain issues such as mental confusion. When the body ingests too much sugar, a single instance of elevated glucose in the bloodstream can be harmful to the brain, causing cognitive dysfunction, memory loss and lack of focus. Alzheimer’s disease has been classified by some doctors as type-3 diabetes for this very reason.
CHOOSE SUPPLEMENTS OVER PHARMACEUTICALS
According to the Alzheimer's Disease Research, many prescription drugs might improve immediate effects to your body, but long term it can bring on deeper health issues and side effects such as brain fog and memory loss. Of course, discuss with your doctor on medication that may be necessary for your health. When we need a boost in our health for better sleep, digestion, ect, we recommend specific supplements to our clients that best meet their needs that have zero side effects to the brain. A vitamin B supplement such as Quicksilver Methyl-B Complex impacts brain function, energy levels and cell metabolism.
DAILY BRAIN STIMULANT EXERCISES
When it comes to brain exercises, we recommend always trying and learning new things. Whether it's taking a workshop/lecture on a topic that interests you, a pottery class, or daily crossword puzzle, it's important to always keep your brain active with new activities to promote better brain health and longevity.
Be sure to get these brain exercises into your daily routine and follow our recommendations for better brain health.
Looking for a brain-boosting recipe? Try our delicious Maple Dijon Salmon.
Physical Activity: A Viable Way to Reduce the Risks of Mild Cognitive Impairment, Alzheimer’s Disease, and Vascular Dementia in Older Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332965/
The combined effects of exercise and foods in preventing neurological and cognitive disorders:
Brain Foods- the role of diet in brain performance and health
"Is It Something I'm Taking?" Medications That Can Mimic Dementia