Are You Brain Healthy? Tips for a Healthier Brain

I bet everyone reading this article has heard of Alzheimer’s disease. Did you know almost 7,000,000 Americans are suffering from this devastating condition? And if we do not find a cure, it is estimated that by 2050, we will have almost 13,000,000 Americans suffering from Alzheimer’s.

Alzheimer’s disease is caused by damage to cells in the brain called neurons. It is a degenerative process where brain cells are overwhelmed by the buildup of sticky deposits. When these deposits form, they damage the surrounding brain cells, leading to memory loss and other symptoms of Alzheimer’s disease.

However, scientists have been studying if it’s possible to make our brain more resilient to Alzheimer’s disease and to aging in general. The latest research seems to show that you can make positive lifestyle changes that can strengthen the brain and resist damage from Alzheimer’s. Scientists have focused on something called cognitive reserve – the brain’s ability to remain sharp and healthy despite the onset of Alzheimer’s disease.

In one recent trial, lifestyle changes helped some people with early memory loss combat changes associated with Alzheimer’s disease. The study was small with only a few dozen participants, and not everyone responded to the therapy. However, some patients had rather remarkable results.

These and many other studies like it center around three principles:

1. Eat properly
2. Exercise more
3. Get adequate sleep and lower stress

Eat Properly: A diet rich in whole grains, fresh fruits, lots of vegetables, and lean protein has been shown to improve overall health, reduce heart disease, and more recently, is associated with a reduced risk of dementia. One part of a healthy diet that should not be overlooked is the use of extra-virgin olive oil. In a study published in March 2024 from Harvard Medical School, it was shown that daily intake of approximately 1 1/2 teaspoons of olive oil was associated with a 28% reduction in the risk of dementia. The secret behind these dietary interventions may be something called a “polyphenol.” Polyphenols are plant micronutrients that act as powerful antioxidants in the body and can promote blood vessel health and circulation, reduce chronic inflammation, help control blood sugars, lower cancer risk, and raise immunity. There are over 8,000 different types and are found in fruits, vegetables, nuts, and seeds. A super simple way to boost brain health is by following the MIND diet – Mediterranean Interventional Neurodegenerative Delay diet. Scientists have shown that following a MIND diet can produce the following benefits: Slow memory loss, reduce dementia risk< reduce brain shrinkage as we age (yes, our brains shrink as we age, just like our muscles) and actually increase brain size, and possibly lead to less Alzheimer’s disease damage in the brain.

Exercise More: Science is equally strong on how exercise can also lead to many of the same changes as following the MIND diet. Recent studies have shown that in as little as 30 minutes of exercise per week, you can improve your brain function and increase the size of your brain! Now, to get the benefit out of 30 minutes of exercise per week, it does require moderate to intense exercise for those 30 minutes, so please consult your physician before starting or increasing any new exercise activity.

Get Adequate Sleep and Lower Stress Levels: I have run out of room on the paper to go into detail; however, please consider attending one of my seminars to learn more!

PLEASE consider attending one of my FREE SEMINARS on brain health right here in The Villages! In this short and entertaining seminar, I will give you simple and easy-to-follow information on how you can improve your brain health! Topics include proper brain nutrition, what type of sleep is best for the brain, what type of exercise and how much is needed to improve brain health, and what can be done to reduce your risk of Alzheimer’s disease!

Craig Curtis, MD
K2 Medical Research

(352) 707-5252
www.CraigCurtisMD.com