If you have had a parent with Alzheimer’s disease, you know how terrible this disease is and how it affects the whole family. The afflicted person is deprived of their memory and his recognition of close relatives. They ultimately lose the ability to manage even the simple affairs of everyday life and can end up institutionalizing. The cause is supposed to be the deposit of toxic protein by-products (called amyloid plates and tau tangles) in the brain over time. Full Blown, there is currently no cure for Alzheimer’s disease.
But there is hope, both in the current scientific research and, more importantly, for this discussion, in the lifestyle changes that we can all make to trigger this terrible disease. These changes are incapable in the acronym neuro.
(Warning: the summary of information from this layman is based on a Zoe.com Podcast by neurologists, drs. Ayesh and Dean Sherzai, researchers with 20 years of experience in The Alzheimer’s prevention program at Loma Linda Institute in California. Of course, you must request the advice of a health professional if you need medical assistance or an opinion.)
Let’s go to work. The brain is an organ of 3 pounds made up of 87 billion neurons and some 400 miles of vascular network. It uses almost 50% of the body’s oxygen and 25% of its energy. Normally, it is flexible and capable of driving around, internal growth and change.
Alzheimer’s is a progressive neurodegenerative disorder, which is ultimately caused by decades of inflammation, oxidation, lipid fat and deregulation of glucose (sugar) which damages the brain over time. The disease afflicts some 7 million Americans and more than 50 million people worldwide.
The team of neurologist husband and wife claims that we can direct this disease by simple “neuro” practices. In a word, learn to nourish, challenge, rest and protect your brain.
The acronym Neuro represents 5 steps that we can take to prevent the normal cognitive decline linked to the age of progressively progressively progressing in Alzheimer’s disease. The suggested steps – Nutrition, exercise, relaxation, catering and optimization – are intended to browse progress in full -fledged disease, which, as indicated, is currently considered incurable. Remember that the brain has an incredible ability to develop and create new neurons.
- The diet is important. The Authors Suggest Relying Heavoy on High Fiber Plant-Based, Mediterranean Diet or Mind Diet, Which Includes Things Like Extra Virgin Olive Oil, Polyphenols and Flavanols from Fruits and Berries (Blueberries, Strawberries), Leafy Greens, Omega-3 Fatty Fish (Like Salmon, mackerel, sardines), whole grains, as well as nuts, seeds (linen, chia and hemp seeds). And avoid excessive sugars, saturated fats of meat and alcohol consumption are essential. Essential vitamins include vitamin B-12, D and omega-3. Your body cannot make omega-3. Stay in polyunsaturated fatty acids and control LDL cholesterol levels. Limit refined processed foods and carbohydrates, as well as alcohol. Simple steps help reduce inflammation.
- Physical exercise is just as important and helps develop new brain fabrics. It can also help reduce stress. You don’t need to lift weights or go to the extreme. The work of large muscles in leg exercises releases growth hormones; Squats and slits work your glutes, ischioshijambiers and quadriceps muscles. The hormones of the exercise include BDNF (neurotrophic factor derived from the brain), as well as VGF and GDNF (i.e. vascular growth and cell protection cells). The exercise can reduce the chances of progression to dementia by 35%.
- Stress management and challenge the brain. Stress and chronic concerns can overload you with cortisol and adrenaline. These hormones can do the opposite – and can really reduce brain tissue (hippocampus) if these stresses are prolonged or chronic in nature. On the other hand, stress management and the challenge of the brain with new learning and new problem solving can help extend the paths of neurons. Among other things, such activities of “good stress” release dopamine, happy hormone. So identify and reduce bad constraints. Do you put back, learn a new language, learn to play an instrument, make puzzles. …
- Restful sleep. Mom was right: try to take 7 to 8 hours of deep sleep every night. Deep sleep helps reorganize memories / information and cleanses the brain. (The documents have spoken of the importance of paradoxical sleep and the deep sleep stages). Your lymphatic system circulates the cleaning lymphatic fluid through the brain while you sleep. All this is part of the household interview up there. Be aware of drinking too much caffeine and alcohol, which can hinder deep rest.
- Continue to challenge your brain. Learn new things, solve problems and puzzles with various and complex activities. Your brain learns to adapt and creates new ways. The new tasks are entering different brain lobes (front, occipital, parietal and cerebellum and the engine cortex). I interpret this step to say when you challenge your brain to grow, it will. Continue to make new brains.
Finally, the Podcast Zoe stressed that it was not only one thing, but the cumulative effect of these changes in neuro lifestyle that can better keep your brain healthy.
I hope this summary helps. If you can save an hour, try to listen to the real podcast or read the transcription. But whatever you do, continue healthy lifestyle changes. They can help you avoid Alzheimer’s disease and make other health benefits.
Be good, sautérelles!
Nick Della Volpe is a lawyer, gardener and former member of the Knoxville municipal council.