Does someone you love keep repeating themselves, forgetting why they walked into a room, or seem generally more forgetful? Observing these shifts can be concerning. Whether it's early signs of cognitive decline, or you want to optimize brain health, proactive steps can make a real difference.
Someone is diagnosed with dementia every three seconds worldwide. There are also. multiple types of dementia. While I'm not offering medical advice, below is a list of immediate recommendations I would consider.
Kindly note, this information is not medical advice and should not replace professional medical consultations or evaluations.
1. Incorporate Physical Activity:
➡️ Key Takeaway: Prioritize physical activity for optimal brain health. Aim for at least 30 minutes of heart-elevating exercise 3-5 days per week. To truly boost cerebral blood flow, promote neurogenesis, and strengthen cognitive resilience, consistently aim for daily body movement, ideally reaching 10,000 steps
*For detailed research, please refer to the end of this article.
➡️ Key Takeaway: Supplements can be vital by supplying specific nutrients and precursors to restore critical brain functions like glutathione recycling and mitigate neurotoxicity, addressing the biochemical root causes of Alzheimer's.
*For detailed research, please refer to the end of this article.
3. Stop Consuming Toxins:
Alcohol
Artificial Sweeteners
Caffeine
Illicit Drugs
Mercury
MSG (Monosodium Glutamate)
Pesticides and Herbicides
Processed Foods (and PUFAs)
Sugar (and High-fructose corn syrup)
Trans Fats
➡️ Key Takeaway: Research consistently demonstrates that these substances can induce neuroinflammation, impair cerebral blood flow, disrupt neurotransmitter systems, accelerate neuronal damage, and diminish cognitive function, collectively increasing the risk of neurodegenerative diseases and hindering overall brain performance.
*For detailed research, please refer to the end of this article.
4. Choose Healthy Lifestyle Habits:
Eat more whole foods & stay hydrated
Exercise, exercise, exercise!!!
Foster meaningful relationships
Learn something new/ pick up a new skill
Manage stress
Memorize lyrics to a song
Play games and puzzles
Prioritize sleep
Read books (especially novels)
Try something new, even a new commute
➡️ Key Takeaway: A commitment to diversified lifestyle interventions is scientifically correlated with enhanced neuroplasticity, sustained cognitive function, and reduced risk of neurodegenerative processes.
*For detailed research, please refer to the end of this article.
Detailed Research
1. Physical Activity
Wendy Suzuki, Professor of Neural Science and Psychology at the Center for Neural Science at New York University, has extensively studied exercise and the positive correlation it has with brain health and recommends 3-4 days of exercise which elevates your heart rate.
The greatest benefits for brain function were seen with at least 30 minutes of exercise most days of the week, aiming for 150 minutes weekly: Recent research, reviewing data from over 250,000 participants across 2,700 studies, indicates that consistent moderate exercise is key for cognitive benefits. (Research article)
Key Takeaway: Workout 3-4 days per week (minimum) at least 30 minutes and get your hear heart elevated. Best case: move your body every day. Walking is great! Aim for at least 10,000 steps per day
Melanin: a unifying theory of disease as exemplified by Parkinson’s, Alzheimer’s, and Lewy body dementia (Notes: Glyphosate has been shown to inhibit the synthesis of melanin. In my opinion, it seems when the brain loses melanin, especially neuromelanin, its cells receive less energy and this energy deficit weakens the immune system, making it less effective at clearing pathogens which can cause the distinctive plaques of Alzheimer's, Parkinson's, and Lewy Body Dementia. This is an instance where I would recommend spending time outdoors without sunscreen and without sunglasses. Also, since Glyphosate is known to block melanin production, I would recommend incorporating more organic food into your diet!).
Elevation of glutathione as a therapeutic strategy in Alzheimer disease (Notes: You can eat food to get more glutathione into your diet! I recommend eating more sulfur-rich foods, such as broccoli, garlic, and onions, and foods high in selenium, which is an integral part of the enzyme that helps regenerate glutathione.
Cognitive Improvement with Glutathione Supplement in Alzheimer’s Disease: A Way Forward (Notes: In my opinion, the core problem in Alzheimer's disease is a breakdown in how our body reuses glutathione. This failure causes mercury, which is usually held securely by glutathione, to become 'unbound' or 'free.' This 'free' mercury then poisons essential enzymes in our cells, particularly those with sensitive sulfur components, including crucial ones like phosphatases and kinases.)
The effect of N-acetylcysteine (NAC) on human cognition – A systematic review (Notes: In my opinion, nitric oxide is a critical molecule for the brain that acts as a double-edged sword: while it's essential for healthy functions like learning, memory, and blood vessel health, both too little and too much can contribute to brain damage and the development of dementia. I recommend boosting nitric oxide naturally by working out, singing, humming, getting sunlight exposure, and deep breathing.)
➡️➡️➡️➡️ I think everyone should check out Recode by Dr. Dale Bredensen; his course has been clinically proven to reverse cognitive decline
3. Toxins:
Dr. Daniel Amen, a double board-certified psychiatrist and founder of Amen Clinics, emphasizes that high consumption of caffeine and sugary drinks like orange juice can harm brain health by disrupting blood flow, sleep, and blood sugar, potentially increasing risks for dementia and cognitive decline. He advises starting your day with refined carbohydrates can further impair focus and energy, underscoring the importance of positive thinking and balanced nutrition for optimal brain function.
Dr. Dale Bredesen, Neuroscientist, emphasizes that the conventional Western diet and lifestyle actively promote dementia. His protocol: KETOFlex, which strongly echoes "Ancestral living" principles, highlights food as a critical intervention to counteract a lifetime of eroding brain health. In essence, he argues food choices are central to preventing and reversing cognitive decline.
