Our brains define who we are as individuals.

Your personality, moods, memories, ability to think, imagine and communicate all come from your brain.

It allows us to make decisions, create relationships, express our creativity, and to love.

So caring for your brain health means you can retain your independence and continue being “YOU” as you age.

Because when the brain stops working properly, you slowly lose some or all of these abilities, and “YOU” gradually disappear.

This loss of brain functions falls under the umbrella category of Dementia.

What is Dementia?

Dementia doesn’t happen overnight.

It takes decades before symptoms show up.

Dementia covers a wide variety of diseases and conditions that may include declining memory, language, problem-solving, other thinking skills, and coordination.^* https://www.alz.org/alzheimers-dementia/what-is-dementia

Conditions that fall under Dementia are Huntington’s disease, Parkinson’s disease, Lewy Body dementia, and Alzheimer’s disease, just to name a few.^* https://www.alz.org/alzheimers-dementia/what-is-dementia/types-of-dementia

Alzheimer’s is the most common form of dementia and only rarely is caused by genetics.^* https://www.alz.org/alzheimers-dementia/what-is-dementia

That means everyone is a target.

About 5.8 million American’s live with Alzheimer’s, significantly reducing their ability to enjoy their lives.^* https://www.alz.org/alzheimers-dementia/facts-figures

Plus, the added emotional and financial strain on their loved ones who must watch them fade-away while caring for them.

As your mental abilities decline, so does the skill to care for yourself, and you become dependent on help from others.

It’s an emotional whirlwind of confusion, frustration, depression, being frightened, and filled with rage for all parties involved.

Causes of Dementia

Inflammation has become a four-letter-word.

Scientists believe inflammation is linked to almost all diseases, including Dementias.

Inflammation can produce feelings of depression and anxiety.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 5

And a mid-life-crisis can show up as brain-shrinkage later in life.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 5

Dementia also has a strong connection to other inflammatory conditions, such as heart disease, type 2 diabetes.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 5

Some people first develop insulin resistance, but it can also stem from any type of inflammation, causing a ripple effect to begin spreading throughout your body.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 5

Including in your brain.

At some point, the brain’s ability to deal with the inflammation becomes overwhelming, causing brain proteins tau and amyloid to go haywire, leading to brain cell damage.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 5

This damage interferes with your brain’s ability to communicate to other areas, and thinking, feelings, and behavior are negatively affected.^* https://www.alz.org/alzheimers-dementia/what-is-dementia

Slowly, over time, it steals your life.

Causes of Inflammation that can lead to Dementia include: ^* https://www.alz.org/alzheimers-dementia/what-is-dementia

• Constant stress
• Poor sleep
• Lack of exercise
• Insulin resistance
• Inflammatory conditions
• Emotional turmoil, anxiety, depression
• Type 2 Diabetes
• Diseases of the heart
• Troublesome toxins
• Poor diet

Symptoms of Declining Brain Health

It can take 20-30 years for symptoms of damage to your brain to rear its ugly head.

Some signs include:^* https://www.alz.org/alzheimers-dementia/what-is-dementia

• Problems with short-term memory
• Losing track of a purse, wallet, or keys
• Paying bills and calculating
• Planning your day, the order of or missing a step while preparing meals
• Remembering appointments
• Getting lost and confusion of your location or direction

Most people consider these to be a simple sign of aging.

But it doesn’t have to be.

There are steps you can take, starting today, to help prevent further damage.

3 Steps to Help Prevent Dementia

There is no cure for Dementias, including Alzheimer’s disease, so prevention is your best bet to age with dignity and vibrancy.

1. Nutritious Diet

One of the most significant ways to make a difference is with the food you put in your mouth.

Avoiding sugary foods and condiments, and starchy carbs that raise glucose levels is a fabulous start!^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

High glucose levels overwhelm your systems and stimulate inflammatory markers and free radical damage.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

Cutting down on fast foods, preservatives, and additives from prepared and packaged foods as well as refined grains make a big impact on brain health.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

Stock up on above-ground leafy vegetables, berries, fruit, wild-caught fish, free-range poultry and eggs, grass-fed meats, probiotic-rich dairies, like full-fat yogurt and kefir.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

Make sure to include healthy fats, such as avocadoes, olives, and fatty fish, including SMASH fish.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

SMASH stands for salmon, mackerel, anchovies, sardines, and herring.

Avoid margarine and vegetable oils, including soybean and canola; use coconut, avocado, and olive oils.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 122, 58-72,

Plan your meals to include lots of color and variety to gain multiple vitamins, minerals, and other nutrients.

2. Remove or Cut Down Toxins

Our industrial world is full of toxic substances that are harmful to our brains.

One study found that newborn babies had 287 toxins in their umbilical cord blood before taking their first breath.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 120

And 210 of those toxins were deadly to brain cells.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 120

So limiting your exposure can only have a beneficial effect on your brain health.

There are many ways to help reduce your toxic load, improve your inflammatory responses, and improve brain health.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 58-72, 120-130

Shifting some habits can help your brain repair some damage and improve specific markers like memory.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 58-72, 120-130

By eliminating many toxins that promote inflammation, you can relieve the stress on your brain.^* The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 58-72, 120-130

AVOID:^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561392/
The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 58-72, 120-130
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561392/

1. Limit alcohol
2. Eliminate smoking
3. Reduce added sugars, including high fructose corn syrup, cane sugar, agave, honey, and rice syrup
4. Eliminate margarine and vegetable oils including canola and soybean oil,
5. Avoid artificial sweeteners – use natural options like stevia, erythritol, and xylitol
6. Steer clear of processed foods, nitrites or nitrates
7. Decrease salt
8. Avoid plastics whenever possible – use glass containers, and beeswax wrapping

3. Staying Active

Exercise and movement score big points for keeping your entire metabolism healthy, including brain functions.^* https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Regular aerobic exercise helps protect your memory and thinking skills.^* https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Research shows aerobic exercise promotes brain cell growth in the hippocampus, the area involved in verbal memory and learning.^* https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Remember, your brain controls many aspects of your life, including your unique characteristics and identity.

Keep your brain happy and healthy with proper nutrition, lowering toxins, and exercise.

These wise choices help improve your overall well-being and quality of life, especially as you age.

10 Ways to limit your toxic load and inflammatory risk:

Limiting toxins and eating nourishing foods means your brain can now focus on regenerating new cells, called neurogenesis.^* https://www.jneurosci.org/content/22/3/612
https://www.ncbi.nlm.nih.gov/books/NBK3874
https://www.ncbi.nlm.nih.gov/pubmed/19066584

ADD:^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561392/
The Science of Prevention (2019), Dr. David Perlmutter MD, Episodes 1-12 Transcripts, pp 58-72, 120-130
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561392/

1. Focus on quality sleep
2. Drink more water
3. Eat antioxidant-rich foods (onions, broccoli, garlic, and berries)
4. Eat foods high in probiotics (full-fat yogurt, kefir, kombucha) and prebiotics (berries, colorful vegetables)
5. Get active (cha-cha-cha! Score! Homerun! Namaste)
6. Switch to natural cleaning products (vinegar and baking soda, eco-friendly laundry soap, plant-based dish soaps)
7. Choose natural body care options (replace antiperspirants with deodorant, use natural makeup, moisturizers, and shampoos)
8. Use stainless steel cookware and throw out the dangerous non-stick ones
9. Choose whole, unprocessed foods
10. Choose organic and non-GMO foods (without glyphosate pesticides)

Other Brain-Supporting Options:

GABA – Gamma-Aminobutyric Acid – helps calm your racing brain so you can sleep.^* https://www.healthline.com/health/gamma-aminobutyric-acid#takeaway
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160
https://thesleepdoctor.com/2018/06/19/understanding-gaba/
It also supports relaxation, reduces stress and fatigue, and can help balance your mood.^* https://www.healthline.com/health/gamma-aminobutyric-acid#takeaway
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594160
https://thesleepdoctor.com/2018/06/19/understanding-gaba/

Bacopa Monnieri – helps remove some of the iron in the brain known to interact with beta-amyloid plaques.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448442
It helps prevent DNA damage involved in severe memory loss and helps decrease forgetfulness.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448442

Alpha-GPC – Alpha-Glyceryl-phosphorylcholine – is an essential building block for making the neurotransmitter acetylcholine.^* https://www.webmd.com/vitamins/ai/ingredientmono-1087/alpha-gpc
And it supports healthy memory, thinking skills, and learning.^* https://www.webmd.com/vitamins/ai/ingredientmono-1087/alpha-gpc

PS – Phosphatidylserine – supports memory functions, healthy nerve membranes, and can help safely slow, halt, and even reverse the deterioration.^* https://www.ncbi.nlm.nih.gov/pubmed/25933483

Huperzine-A – has neuroprotective properties against toxins and brain cell death.^* https://www.ncbi.nlm.nih.gov/pubmed/27086593
It blocks the enzyme that breaks down acetylcholine neurotransmitters.^* https://www.ncbi.nlm.nih.gov/pubmed/27086593

Niacin – reduces damage to DNA, oxidative stress, free radical damage, and protein toxicity.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412771/
It also helps with cellular functions, neurogenesis, and promoting healthy immunity. ^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412771/

L-Theanine – helps relax the mind without drowsiness, and enhances mental alertness and attention.^* https://www.ncbi.nlm.nih.gov/pubmed/18296328

L-Tyrosine – helps boost hormones that support your cognitive abilities during stressful situations.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/

Vitamin B6 – Pyridoxine – helps improve cognition and delay brain function deterioration in older folks.^* https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
It also helps improve mood and immune health.^* https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

Chlorella – potent algae that help detoxify heavy metals like mercury.^* https://pubmed.ncbi.nlm.nih.gov/21297350/

Cilantro – helps remove heavy metals from your body like lead and pesticide chemicals like phthalates.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055906/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446471/

Sulfur-rich foods – enhance the elimination of heavy metals like cadmium ^* https://pubmed.ncbi.nlm.nih.gov/18521705/

Swapping some poor habits for some of these suggestions will help you nourish a healthier brain, stay sharp, and enjoy aging with your loved ones.