Expert's Advice

Easy Tips to Keep Your Brain Healthy

We are all probably aware that cholesterol build up in our vessels causes blockage within the arteries to our heart (leading to heart attack and heart failure) and brain (leading to stroke), but recent evidence has shown that this same narrowing of our vessels is also a major contributor to Alzheimer’s disease.[i] Therefore, the “plaques and tangles” that develop in Alzheimer’s disease may be the brain’s response to the damage done by poor blood flow.  Examination of the brains of Alzheimer’s patients finds significant blockages in the arteries that bring blood to the critical memory centers of the brain. In other words, similar to heart disease and stroke, a high blood cholesterol level is a major risk factor for the development of Alzheimer’s disease.[ii]  

So, where is all this bad cholesterol coming from?  Your liver actually makes cholesterol; but this is good, because your body needs a limited amount of cholesterol to function normally, and our liver makes all the cholesterol that we need.  Excess cholesterol becomes an issue when our bodies are exposed to additional cholesterol and saturated fat from our food, specifically from eating animal products (all types of meat, eggs, and dairy).  And, it is important to note that cholesterol is not found in plant foods. 

A whole food plant-based diet (focused on reducing animal products and ultra-processed foods and increasing whole plant foods) has been shown to be effective in decreasing the risk of AD.[iii] In fact, the evidence is so clear that the 2014 Dietary and Lifestyle Guidelines for the Prevention of Alzheimer’s Disease states that, “Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should replace meat and dairy products as primary staples of the diet.”[iv] And it turns out that there are some specific foods, coined the “Neuro 9,” that have been research-proven to lower cholesterol and improve brain health. 

The “Neuro 9” for brain health

1.      Leafy greens lower blood LDL cholesterol levels (the “bad cholesterol”) and raise blood HDL cholesterol levels (the “good” cholesterol)[v], prevent cholesterol build-up in our vessels, and also have special brain antioxidants[vi] [vii] making them powerful for brain health. 

2.      Whole grains have been repeatedly proven to reduce blood cholesterol, coronary artery disease and heart disease.[viii] [ix] 

3.      Cruciferous vegetables (such as broccoli, cauliflower, kale, cabbage, and collard greens) contain sulforaphane, a substance shown to protect against brain deterioration.[x]

4.      Beans are high in B vitamins and fiber, reducing the risk of Alzheimer's disease.[xi] and cholesterol.  Soy is particularly good at lowering LDL blood cholesterol levels.[xii] [xiii] [xiv] 

5.      Berries have been shown to decrease cognitive decline[xv] and symptoms of dementia.[xvi]  

6.      Nuts (especially Brazil nuts and pecans) are known to be effective at decreasing blood cholesterol levels.[xvii] [xviii] [xix] Because Brazil nuts are high in selenium (a healthy nutrient at normal doses), have no more than 2 Brazil nuts per day.

7.      Flax seeds (30 grams - or about 4 tablespoons per day) have been shown to decrease blood LDL cholesterol levels (the “bad cholesterol”) by 15% within one month.[xx]

8.      Tea (green tea, black tea, oolong tea) can both lower blood cholesterol[xxi] and decrease cognitive decline.[xxii]

9.      Herbs and spices like turmeric and saffron can improve Alzheimer’s symptoms,[xxiii] with saffron[xxiv] even shown to be as effective as a leading Alzheimer medication (Aricept®) in controlling AD symptoms.[xxv]

Please note: It is very important to make these dietary changes under the supervision of your doctor so that he or she can work with you to lower and eventually discontinue your medications as your cholesterol levels normalize. Imagine that! Normal cholesterol levels without medication.  It is in your power! Your heart and brain will thank you.

Laura Varich, M.D.

Citations

BONE HEALTH

We typically think of osteoporosis as affecting those over age 50 or 65, but the younger you start to work on doing things to improve your bone health, the better your chances of reducing the likelihood that you develop osteoporosis or osteopenia. Invest the time now to prevent future bone health issues.   

Here are a list of my top 6 recommendations to improve your bone health: 

1.      Eat a balanced, plant-forward diet with calcium. Try to get 1,200 mg of calcium through diet alone, if possible. Follow this link to a great website where you can calculate your average daily calcium intake to ensure you are getting enough:  Calcium Calculator.  Some recent studies show that excessive calcium supplementation may increase your risk of heart disease, so it is BEST to get adequate calcium from food. If you can’t find a way to get enough calcium through your diet, then supplement only what you are lacking to achieve a total of 1,200 mg of calcium per day. Calcium citrate is what I prefer because sometimes calcium carbonate can cause constipation. Good sources of plant-based dietary calcium include spinach, kale, collards, chia seeds, dried figs, nut butters, and plant based milks. If eating tofu, make sure it has calcium sulfate in it to get those calcium benefits.  

2.      Have your vitamin D levels checked. Almost half of the US population is deficient in vitamin D. For most individuals taking a small supplement of 1,000 - 2000 units of Vitamin D 3 daily is safe and effective. If you have osteoporosis, osteopenia, or a history of Vitamin D deficiency you may require more, so consult your doctor.

3.      Perform regular weight-bearing exercise and strength training. Jogging and walking are beneficial, but adding some weight training to your routine gives you the most bang for your buck. Weight training puts stress on your bones which triggers your body to adapt by strengthening the skeletal system. You should try to do resistance training two to three times per week. It’s important to note that activities like yoga and tai chi improve your balance and reduce your risk of falls, which is huge in preventing fractures. 

4.      Avoid smoking and limit alcohol and caffeine intake as these are risk factors for developing decreased bone density.

5.      Maintain a healthy body weight. Those who are underweight with a body mass index less than 19 are at greater risk of osteoporosis and osteopenia.

6.      Get a bone density test (DEXA scan) if you are at risk. Generally, we start screening DEXA scans at the age of 65 in women, but we do order it in younger women and in men with certain risk factors. 

Book Recomendation

• Getting up at 5 am can help improve energy, focus, and productivity thereby helping you become the best version of yourself. If you get up at 5 am, you can focus on one high value activity before other normal daily life things steal your attention. You can achieve a state of flow when you have a peaceful start to your day and can be focused and uninterrupted.  

• Be mentally tough and have the right mindset to achieve personal success. Self-discipline  and perseverance always trumps talent and giftedness.

• Set goals and visualize yourself achieving these goals. Visualization is a very powerful tool and when combined with a concrete action plan and consistency in your daily routine, you’ll be unstoppable.

• You need to cultivate your best self by improving your mindset, your emotional health and wellbeing, your physical health/fitness, and your spirituality. Know who you are and what you have to offer to the world. 

• Day stacking- small things done daily lead to the greatest amount of impact. Consistency in structuring your days in this intentional manner can lead to great fulfillment.

• You have to do more than just waking up at 5 am. You have to make use of this time. The author recommends the 20-20-20 formula: 20 mins to move, 20 mins to reflect, and 20 mins to grow. 

• 20 mins to move: sweat gets rid of cortisol. 

• 20 mins to reflect: Achieve deep peace and solitude by reflecting on what’s most important to you. At this time, you won’t have all the distractions that you have when others are awake. Meditation would be a great thing to do. 

• 20 mins of personal growth: Take this time to learn something new. Lifelong learning  allows you to acquire new skills, knowledge, and just makes you a more interesting person at social gatherings.

• Getting things accomplished early before everyone else wakes up allows you to have more time during the rest of the day to cultivate meaningful relationships and connections with others.

• Even though you will be waking up at 5 am, you can still get the appropriate amount of sleep. Fall asleep no later than 10 pm. Blue light from phones, computers, and TV's around bedtime messes with your circadian rhythm and causes sleep deprivation, so try to avoid screens after 8 pm.

These were just my take home points. I recommend reading it yourself to see what portions of the book resonate with you the most. 

Recipe of the Month

Embracing Fall with Every Bite! 

Dive into the cozy flavors of fall with these healthy Pumpkin Spice Cookies!  Packed with 4g of fiber, 4g of protein, and zero cholesterol. they're the perfect guilt-free treat to savor this season. 

As the leaves change and the air turns crisp, these cookies truly capture the essence of fall. They make for a delightful way to fuel your day and satisfy those pumpkin spice cravings! 

Instructions

• In a small bowl, combine the mixture of chia, flax, and hemp seeds with the oat milk. Let the seeds soak in the fridge for about 30 minutes or until most of the milk has been absorbed and it is a gelatinous consistency. (This strange sounding concoction is in place of an egg to hold the cookies together.)

• Preheat the oven to 350 degrees.

• In a large mixing bowl, add together all ingredients, including the seed/oat milk mixture, and stir.

• Scoop onto a lightly greased cookie sheet, about 2 to 2.5 tablespoons per cookie

• Form cookies by hand

• Bake for 15-20 minutes

• Let cool, and enjoy!

~Special bonus spooky snack~

OCTOBER Challenge

Wake up everyday at 5 am for one month: EVERY DAY, including the weekends! I realize that this sounds insane and like a terrible idea, but trust me! I was never a morning person. Never. But, I wanted to become more productive and efficient with my time, so that I could spend more time with my family. There is something exhilarating about being awake before the rest of the world and knocking out a huge chunk of your to-do list. It’s like a jump-start to your life.  

Spread the Word

If you know anyone who you think would be interested in receiving my next newsletter, please feel free to forward them this email. Tell them that they can subscribe to my newsletter by going to DOLifeCoaching.com so that they can receive them in the future. Thank you!

Cheers to a healthier you,

Arianna Becker, D.O.

Module 1: Basic Nutrition - Preview

Module 3: Physical Activity - Preview