This is your brain. This is your brain on good food.

Just because we can't see signs of aging in our brain doesn't mean it's not happening.

Alzheimer’s is of particular interest to me since my mother suffered and passed away from this terrible disease. Not just my mom, but two of her brothers and several cousins on her side of the family. One of my cousins developed it in her thirties, she was only a few years older than me, and passed away a few years ago. Clearly one would believe it’s genetic, as do I. But did you know that your diet affects not only the more obvious aspects of your health, your diet could affect if you develop Alzheimers? We say in health coaching, “genetics loads the gun, but your environment pulls the trigger.” Wouldn’t you want to know if you could evade terrible chronic diseases? Not just Alzheimers, but chronic heart disease, arthritis, even MS, are all caused by chronic inflammation.

Alzheimer’s can start decades before we become symptomatic. Which means, our brain is losing mass and function long before we start showing signs. People with symptoms of depression are twice as likely to develop Alzheimer’s. 

Standard Guidelines for Alzheimer’s are Normal, Mild Cognitive Impairment, and Alzheimer’s. Recently a fourth guideline was added, Preclinical Stage, which is where changes are already brewing. This is relatively new, due to new research developments where brain scans can show us what we could not previously see.  As we gain weight, our brain matter decreases. Excess fat increases inflammatory cytokines, (a type of signaling molecule from the immune system) which decrease brain function. Especially in the prefrontal cortex, which is one third of your brain. It’s where forethought, judgement, planning, impulse control, reasoning and memory reside. Essentially your plump brain matter, which is like a grape, becomes a raisin.

Behavior and lifestyle choices can either accelerate or decelerate brain health. Society tells us to “eat what we want” and tempts us with stacks of greasy, cheesy burgers and processed nutrient-deficient junk foods. We are told that all we have to do is go on medication or have surgery - problem solved! But why do we need to go to such extremes? A few healthy choices make all the difference, and they’re simple - and free! Even better news, this type of brain damage can be reversed through diet. Before and After scans, research developed through SPECT scans at the Amen Institute, show a brain deterioration in the Preclinical stage, and reversal of damage after diet was changed. Of course diet is key, but other lifestyle factors are just as important.

Consider what I like to call Primary Food: Not the food you eat, but the “food” that makes your life complete. Four important factors are Relationships, Creativity, Spirituality and Career. 

Relationships: How are the relationships in your life? Do you have at least 3 friends you can call on a bad day? People are contagious. Do you have meaningful connections in your life? Humans are a relational species. This is proven in the Blue Zones, where people die well into their late 90s and 100s with very few morbidities. People who live in Blue Zones have meaningful, life-long relationships.

 Creativity: What inspires and motivates you? Do you have hobbies or interests? Do you have creative outlets to incorporate movement into your life? Physical exercise? Gardening? Walks in nature? Do you ride a bike? Paint? Write? Simply writing in a journal helps get the creative juices flowing. 

Spirituality: What is your meaning in life? Why are you here? People who are conscientious and “show up” live longer! Whether you practice a specific religion or find connection in a different way, having a purpose in life connects you with a deeper meaning. 

Career: Are you doing what you love? Does your job “pay the bills”? Contributing on a professional level gives us satisfaction. If you’re not happy in your job, perhaps changing jobs is not an option, but finding ways to create positive elements throughout the day will create happiness. 

All of these are inter-connected and are just as important as what we eat. We can gain back brain health as well as overall health, if we are aware of how simple it is to make healthy adjustments to our overall lifestyle. What are you doing to create longevity? The goal isn’t just to live as long as possible. The true objective is to live as vibrantly and energetically as possible, for as long as possible.

Dr. Daniel Amen, MD: https://www.amenclinics.com/conditions/memory-problems-and-dementia/

Blue Zones, Dr. Dan Buettner: https://www.bluezones.com/about/history/