Health for 60's and Over
We have more resources in our favor
than ever before
despite modern-day aging factors!
THESE ARE SOME OF THEM
4 Simple Ways To Help Keep Alzheimer's Out Of Your Future
By MIKE ZIMMERMAN
Exercise, a good diet, and mental challenges are great for your brain individually. Together? They'll make you
unstoppable, at least according to animal studies. Here, ranked from
most-research-backed to least, are the things to focus on.
1. Exercise 3 hours a week.
You've experienced it yourself on a mind-clearing walk: Moving your body is really great for your brain, both now and years from now. Majid Fotuhi of
NeurExpand recommends keeping your heart rate up for at least 20 minutes at a
time. In one study, people who increased their three weekly walks from 10 to 40
minutes expanded their hippocampi by 2% after a year—the equivalent of getting
2 to 4 years younger above the neck. Exercise increases levels of brain-derived
neurotrophic factor (BDNF), a protein that's essentially fertilizer for the brain.
2. Meditate 10 minutes a day.
Too much cortisol is hippocampal poison. Basic mindful meditation is an
effective weapon against it (as is exercise). Fotuhi trains his patients to
start with a simple 5-5-5 routine: Sit up straight, close your eyes, and inhale
slowly for a count of 5, then exhale for a count of 5. Do this for 5 minutes.
Stay with the count and the movement of your breath, even if your mind wanders.
Practice this twice a day—or, if you're stressed all the time, 3 or 4 daily.
3. Get 1,500 mg of omega-3s daily.
People who have higher levels of DHA and EPA (found in fatty fish) also have
(surprise!) larger hippocampi.
4. Memorize something every day.
Growing your brain might not be as simple as signing up for Lumosity—in fact,
Fotuhi and a host of other neurologists find such arbitrary games to be
ineffective—but making a habit of memorizing things will tone your hippocampi.
Med students whose hippocampi were measured before and after they prepped for
the boards substantially expanded their hippocampi after studying. People who
learned to juggle (which is essentially memorization of physical movements)
showed an increase in gray matter after 3 months. UCLA neurologist Gary Small
recommends cross training, too.
"Your brain loves variety," he says,
so challenge it whenever you can.
Increased social interaction helps, as does
learning a new skill or language.
Never Forget Another Name
When you meet someone new, what are you fixated on? Yourself: What kind of impression you're making, your handshake, if you are making eye contact or have spinach in your teeth. That's why the new acquaintance's name never gets locked in. You can change that. Pick out one or two things about the person—a trait, where they're from (e.g., "Steve with the big beard is from Boston"). To keep his brain firing, neurologist Majid Fotuhi plays this game with himself whenever he lectures in front of a large group. He interacts with the audience and tries to memorize up to 50 names—and usually succeeds. "Now I can't not do this trick when I meet someone one-on-one—I don't even have to try anymore," he says. "My wife, who always used to say she was bad at names, never forgets anymore, either. It makes people feel good, and we're building synapses in the process."
Expanding our Hippocampus yields results against onset of
This should be a standard procedure Worldwide!
A Harvard-trained neurologist Majid Fotuhi has commenced
a NeurExpand Brain Center in suburban Washington. He's getting some remarkable results helping
people grow their brains—82% of his patients see measurable advances in
cognitive function, and most experience an expansion in brain size, he says.
There's good reason to believe that this is something we all should want to do.
What drives middle-aged people to clinics like Fotuhi's: those mild to major
memory gaps that make us fear we're slowly going crazy. Most of us turn out not
to have dementia but, rather, to be stressed out, hormonally affected, or even
just paralyzed by fear of forgetting. We do all have shrinking hippocampi,
however, and Fotuhi will ferret out the main exacerbating reasons for this
before recommending a plan to reverse or slow the problem. Cognitive decline is
cognitive decline; it all leads somewhere bad if it can't be reversed, and
everyone wins if it can. Take Pascale Meraldi, a landscaper in Baltimore, who
thought she was developing early-onset Alzheimer's at 51. "When I would
try to speak, I couldn't recall words," she says. "I thought I was
losing my mind." Fotuhi's read: She was distractingly busy and deeply
stressed—and making toxic her hippocampi with cortisol overload.
The incredible decades-old discovery that underlies his
program: While the hippocampi may shrink (and already have for most of Fotuhi's
patients), they can also expand quite easily. By now, a raft of research has
shown that in response to healthy behaviors, the brain can react like an
exercised muscle, growing bigger and stronger, at any age. This is central to
Fotuhi's work, since research has established that people with bigger
hippocampi tend to have a lower risk of dementia.
"The hippocampus research may not be entirely there
yet," says Small, who writes about these issues in his new book, 2
Weeks to a Younger Brain, "but, frankly, I don't want to wait 10 years
for the studies. There's enough suggestive evidence to get started now."
In unpublished research, Fotuhi found that the majority
of patients who've taken part in NeurExpand's prescribed 3-month program saw
measurable gains in hippocampus size and cognitive function. Many had come to
him with symptoms of dementia.
"I saw a patient whose sister wanted me to confirm
that she was not competent and needed to be put in a nursing home," he
says. "She was 69 and forgetful and confused, and was basically watching
TV all day every day. After she spent 3 months working with the brain fitness
program team, the scans showed that her hippocampi had grown about 8.6%, which
amounts to having reversed the age of her brain by about 17 years. Now she has
improved so much, she wants to go back to work."
Given my mild forgetfulness, Fotuhi also recommends
memory exercises using playing cards (see above). Directly challenging my
short-term memory, he promises, will help those baby neurons that my brain
produces take hold and mature.
Given time to spread, this could be the way of the
future. Cheers to Majid Fotuhi for this wonderful discovery.
Adapted from an article: The Thrilling New Science Of
Alzheimer's Prevention That Could Change Everything
by MIKE ZIMMERMAN
The interplay of early-life stress, nutrition, and immune activation
and how this can sometimes relate with cognitive decline issues
Early-life adversity increases the vulnerability to develop psychopathologies and cognitive decline later in life. This association is supported by clinical and preclinical studies. Remarkably, experiences of stress during this sensitive period, in the form of abuse or neglect but also early malnutrition or an early immune challenge elicit very similar long-term effects on brain structure and function. During early-life, both exogenous factors like nutrition and maternal care, as well as endogenous modulators, including stress hormones and mediator of immunological activity affect brain development. The interplay of these key elements and their underlying molecular mechanisms are not fully understood. We discuss how these different key elements of the early-life environment interact and affect one another and suggest that it is a synergistic action of these elements that shapes cognition throughout life. Finally, we consider different intervention studies aiming to prevent these early-life adversity induced consequences. The emerging evidence for the intriguing interplay of stress, nutrition, and immune activity in the early-life programming calls for a more in depth understanding of the interaction of these elements and the underlying mechanisms. This knowledge will help to develop intervention strategies that will converge on a more complete set of changes induced by early-life adversity.
6 Ways to keep your
brain healthy and sharp, and also reduce
the risk of Alzheimer's with these
Two studies that used dietary questionnaires to assess and
quantify adherence to the diet in different populations found that patients who
were most adherent to the Mediterranean style diet had a lower incidence of
Alzheimer’s, compared with those who did not follow this diet.
Drink a glass of red wine or purple grape juice with your evening
meal. Components in grape skins protect brain cells from the toxic effect of
oxidative stress and beta amyloid. 120ml is plenty, do not use long-life concentrates.
Take folic acid supplements
If you don't take a supplement, eat foods high in folate.
High levels of homocysteine may be associated with poor cognitive function.
Some findings indicate that reducing homocysteine with folic acid may increase
cognitive function. This should be in the form of a Vitamin B Complex with a good dose of Folate or including foods on a consistent basis like dark leafy greens, broccoli, peas, beans and lentils, avocados and citrus fruits - make a choice of these daily.
Increase omega-3 fatty acids
In the Framingham study, individuals with the top quartile
levels of docosahexaenoic acid (DHA) found in fatty fish like salmon, mackerel,
and tuna, measured at baseline had lower rates of Alzheimer’s over nine years
of follow-up. These fish are all rich in omega-3 fatty acids. Atlantic Salmon is a better choice than tuna. Also, if you are considering a Fish Oil supplement, make sure that it is of good quality and a good date. It is advisable to keep the
packet in the fridge (for freshness).
Reach for berries
Berries contain high levels of biologically active
components, including a class of compounds called anthocyanosides, which fight
memory impairment associated with free radicals and beta-amyloid plaques in the
brain. Eat berries each day for maximum benefit. Berries like blueberries, elderberries, raspberries and cranberries
are fine for this purpose and also yield other benefits due to their Xylitol content that activates the glutathione
antioxidant system against free radicals and Ellagic Acid that is believed to have a protective role also.It has an Anti-Aging effect on our brain.
Eat more fruits and veggies
A population-based cohort study of 1,836 older
Japanese-Americans found that a moderate consumption of home-made fruit and
vegetable juices was associated with decreased incidence of Alzheimer’s over
seven to nine years of follow-up.
Adapted from Prevention.Com
A MESSAGE OF HOPE
IN NURSING HOMES
I found this Testimony separately Online by someone whose dad was in a desperately confused state.
All signs of her dad's behavior were discouraging and read what followed.
got to the living room. My kids had stringed instruments and started to play.
They played some songs that I knew he loved and had been singing for more than
half a century. Dad immediately perked up. He sang along, he smiled, he showed
nostalgic recongnition. He even stood up and started "directing." We
sang and sang and sang. He clearly enjoyed it. What was interesting is that he
seemed mentally better after we had been singing. When I had arrived, I don't
think he knew I was his daugther or even someone he knew. Later he was
introducing me to someone as his daughter. I wonder what would happen if my Dad had a lot more singing
time each day.
You could try this and find your own personal results!
Study Suggests Emotions Last After Memory Fades
By Alissa Sauer Alzheimer's Research/ Dementia
A famous quote
from Maya Angelou states, “I’ve learned that people will forget what you said,
people will forget what you did, but people will never forget how you made them
A new study gives
evidence to her claim by showing that people who have Alzheimer’s may experience emotions long after a memory
has faded. Learn more about this study.
Emotions Even Without Memory Recall
It’s no surprise that
people with Alzheimer’s have trouble recalling memories. It is, after all, the
hallmark symptom of the disease. However, a new study has found that events can
have a longer term and profound effect on how they feel, even if they do not
remember the particular event.
In the study,
researchers from the University of Iowa asked 17 adults with probable
Alzheimer’s and 17 without the disease to watch film clips that were
intended to make them feel sad or happy. They collected real-time emotion
ratings at three different points and also gave a memory test after each point.
Not surprisingly, the participants with Alzheimer’s had trouble recalling the
film clip. Of the participants with Alzheimer’s, four could not remember any
single fact about the film and one could not remember seeing a film.
participants reported elevated emotions from the film lasting for more
than 30 minutes, long after the memory of the film clip faded.
Emotional Effects and Caregiving
The study’s authors
hope that their findings will impact the actions of caregivers and improve the
quality of life for people living with Alzheimer’s.
High AGE Levels May Heighten Risk for Alzheimer’s
By Alissa Sauer Alzheimer's Research
It’s no secret
that diet plays a crucial role in the development of Alzheimer’s and related
dementias. But, did you know that you could effect the onset of Alzheimer’s by
the way you prepare your meat? A recent study shows that a certain natural
chemical found in fried and barbecued foods may increase the risk of dementia.
Between AGE’s and Alzheimer’s
published Monday in Proceedings of the National Academy of Sciences found
that chemicals called “advanced glycation endproducts (AGEs)” can increase the
risk of Alzheimer’s and dementia. AGEs are a natural chemical found in our
bodies and in some cooked foods. Previous research has determined that a high
amount of AGEs can increase one’s risk for diabetes, heart disease, and
It is important to
note that all foods contain some level of AGEs, but the chemical is higher in
meats. Because the production of AGEs is sped up by heat, cooking food a
particularly way can significantly increase the amount of the chemical present
in any food. This means that foods cooked on high heat or barbecued, like steak
and burgers, have a higher amount of AGEs when compared with raw foods, such as
vegetables, fruits, or whole grains.
While research is not
conclusive enough to suggest any permanent changes to diet, it is widely
accepted that following a Mediterranean diet rich in fruits, vegetables
and legumes can reduce the chance of developing Alzheimer’s and related
Make sure you take a natural Vit D3 Supplement
(some are chemical and will not benefit you)
Try adding fresh powdered Turmeric to your diet
and refrain from a sedentary lifestyle
go for 20-40 minute walks 4-5 times a week.
Also refrain from negative and anxious thoughts
and keep your mind active (engage in an interest)
These things will help.
If you are not underweight, try taking 1 Tbsp of
Virgin Coconut Oil 1 or 2 times daily.
Vitamin B-12 helps maintain healthy nerve cells and red
A vitamin B-12 deficiency — most common in older adults and
vegetarians — can cause various signs and symptoms, including memory loss. In
such cases, vitamin B-12 supplements can help improve memory.
A study reveals that vitamins B6, B12,
and folic acid, as well as ... Vitamin B Cocktail Already Used
for Dementia Prevention in Sweden.
And Two recent studies show that compounds in
cinnamon, and vitamins B12, B6, and folate may delay the onset and/or slow
progression of the disease.
Vitamin treatment consisting of 0.8 mg folic acid, 20 mg
vitamin B6 and 0.5 mg vitamin B12 slowed shrinkage of the whole brain volume
over the course of two years
The vitamin treatment also reduced, by as much
as seven-fold, the cerebral atrophy in certain brain regions that are
particularly vulnerable to damage associated with Alzheimer’s disease. (Joseph Mercola)
Vitamin D deficiency markedly increases the
risk of dementia and Alzheimer’s disease. It is extremely prevalent among the elderly and is not uncommon in
younger adults as well. In addition, vitamin D deficiency is associated with an
increased risk of stroke. Therefore, low blood vitamin D concentrations
increase the risk of dementia and Alzheimer’s disease through both
neurodegenerative and vascular mechanisms.
Lack of mental activity and exercise
mid-life may be a risk factor for developing Alzheimer’s.
Moderate sugar, salt, and alcohol intake.
for other ways to boost your memory? Get plenty of sleep and avoid excess
stress. (Alzheimers Info)
Play strategy games, or try games specifically
designed to exercise your brain.
Read and write daily. Especially with non-dominant hand if possible.
Seek new activities and unfamiliar
settings, like traveling or a new hobby.
Continue your education by taking a class
or learning a new language.
Try doing things with your non-dominant hand. If
you’re right-handed, use your left hand to brush your teeth and open doors, or
take the first stair with your left leg.
Take up new hobbies. Hobbies involving
hand-eye coordination and mental calculation (like sewing, wood-working) are
great ways to involve different parts of the brain. Either playing or listening
to music can have a positive effect on the brain. (Alzheimers Info)
Also, MELATONIN has been shown to reverse Alzheimer's.
Therapeutic doses are between 10-25mg/night
A few Reports on Niacinamide (Vitamin B3) I read Online
mother started taking Niacinamide 500mg twice daily for Alzheimer's and
realized immediate improvement with her memory and cognitive functioning. We
could see a dramatic improvement with the first dose, and continued improvement
with each successive dose. Over the course of a week or so, she is functioning
at close to 100%.
It took just under four months for us to see what seemed to
be a full cure, but we started to notice improvement even after a few days.
For example, my mother was able to remember that my father
was in the hospital after about three days on niacinamide. She was able to
remember how to shower after about a week and a half, but she still forgot
where the soap was. She was able to remember where the soap was a few days
My mother asked me to post another message about what the
past few months have been like (since she started on the niacinamide). She said
that it was like having windows suddenly flung open, like she could suddenly
see things again that had been hidden from her.
My father has been taking 325 mg of "no flush"
niacin for 4 months.
I, and others, have noticed a lessening of his
Alzheimer's/Dementia symptoms. He is less confused. He is sharper. As mentioned
in another post, I just got back from a visit with him. We played cards. He
played a spelling bee type game with my son. He would not have done these
things a few months ago.
Bacopa (Bacopa monnieri)
is an aquatic herb that is commonly used in Ayurvedic medicine
(the traditional medical system of India) to address neurological and cognitive deficiencies. Studies show that subjects who took bacopa
had improved memory function, and the Natural Medicines Comprehensive Database concludes that bacopa is “possibly effective” for aiding in learning and memory improvement. (Dr Andrew Weil)