Alzheimer's disease and what we can do to delay it succesfully

 

On my last blog post I was talking about the tests needed to detect it early. Once we know that we are prone to some subtype of Alzheimer's Disease (AD), what can we do to succesfully delay it (or even keep it at bay, if we are really lucky, genetically and otherwise). 

There are five causes that are usually related to early cognitive decline for every one of us, and we can deal with them optimizing our mental health adequatelly:

• Insulin resistance
• Inflammation and infections
• toxins (can be biological, chemical or physical)
• hormonal balance, nutrients for the brain and trophic factor enhancing
• restoration and protection of synapses (even for lost of dysfunctional ones).

Diet: A Keto-diet can greatly improve in relation with inflammation. This is a good video explaining the dangers of this diet and the benefits of this kind of diet. 

Exercise: You will need to make an effort in here, with 5-6 times a week, aerobic and strenght, for 30-50 minutes.

Stress reduction: Meditation, yoga postures and pranayama exercices can greatly help with this issue.

Brain training: 30 minutes 3 times a week or 15 minutes for 6 times a week.

Supplements that help preventing or delaying AD:

-MCT oil 1-3 g daily

-Curcumin or turmeric 1 g twice daily

-Ashwaganda 500 mg twice per day

-Bacopa monieri 250-500 mg twice per day

-Gotu kola 500 mg 1-2 times per day

-There are other Ayurvedic remedies indicated for this, without enough research done at the moment: Rhodiola, Hericium, Shankhpushpi, Triphala, Guduchi, Guggul and few more.

-Magnesium threonate 2 g per day (in the evening, can have sedative effect, not before driving or using heavy machinery)

-Ubiquinol 100 mg

-PQQ 10-20 mg

-Resveratrol 100 mg

-Nicotinamide riboside 100mg

-Omega3: DHA 1 g, EPA 0.5-1 g

-Liposomal glutathione 250 mg 2 times per day

-Enough vitamin D and K (D level targer of 50-80)

-Probiotics and prebiotics (read here and here) 

-Mixed tocopherols and tocotrienols (vitamin E desired level 12-20)

-Detoxification protocols if heavy metals or biotoxins are present

-Specific antibiotic treatment if infection is present

-Discontinue or minimize medication interfering with cognitive function if possible. 

Note: All the supplements are preferable to be from natural sources (fruits, veggies, dairy etc) as they are better absorbed than the farmaceutical products. You may need at least 6 months of dedicated effort to undue what you probably done wrong for your entire life. You don't need to do or use all of them, but test and adopt the habits that help you the most and implement them in your daily routine. 

Live long and and prosper!

G.

 

Playfulness and the art of changing yourself

Motto: "Play is the work of the child." Maria Montessori

But somebody else also said: In the moment we forget how to play as a child, we die inside. A bit dramatic, but the latest researches showed this to be true to some extent. If we are focusing only on the adult side of life, on solving problems, getting bigger wages and fame or reputation, we are wrong. Doing the same thing over and over will have a deep impact on our feelings, even if it is something that we like (hedonic adaptation is a bxxxh, i know). What we need is to do something new every day (neuroplasticity reasons, anthropological reasons, magical reasons, you name it), to find new ways of play, new hobbies ( Did you know that learning how to juggle can change your life, your attitude and rewire your brain? Learning a second language will do something similar too.).

So, your task for today is to find a new way to play, as a child, in a non-competitive manner.

If you want the master level task - find a new hobby for you and become better at it in the next six months.

Good luck,
G.

Focused mindset - Jack Canfield

What fit your schedule better, exercising one hour a day or being dead 24 hours a day?

If you have problems with your password, change it to incorrect, so every time you forget your computer will tell you: your password is incorrect.

E+R=O Events plus Response equal Outcome. Take 100% responsibility for your actions.

Focus on the what, not on the how.

Use the technique of B.H.A.G. Big Hairy Audacious Goal. If you set breakthrough goals, then you will challenge yourself to do them.

Once per day, in the morning or evening, complete  the following phrase 5 times:
- I am so happy and grateful that i am now........

Brain hacks and tips (with the help of Dr. Daniel G. Amen)

Human attention span now is 8 seconds. Goldfish attention span is 9 seconds.

You are in a war for your healthy brain and your body.

Alzheimer start in your brain decades before onset. Depression, diabetes, obesity - according to the latest research the cure for all three is the same.

What about mindset, are you a sheep(90% of us) or a sheepdog(10%of us)?

50% of our brain is visual!

Ketogenic diet is helping with seizures. 70% plant food, 30% proteins.

Change your brain, change your life. Suplements: multivitamine, fish oil (omega3)

Essence - turning pain to purpose.

Get it. Give it. Keep it forever. Change the world.

P.M.S. formula. Primitive, mechanical and spontaneous - the steps of learning in martial arts.

People do not change when they see the light, they change when they feel the heat.

What is good and bad for your brain (Mark Hyman)

Bad for brain: sugar, flour, additives, colorants, alcohol, aspartame, heavy metals, drugs, lack of sleep, not exercising, some kind of food.
Good for brain: MCT oil, multivitamin, fish oil, vitamin D.

Quote: "The bigger the belly, the smaller the brain"

Helpful strategies:
-Optimizing your gut.
-Muscle mass - to maintain it. High Intensity Training - is very good.

The good news

You know that feeling when you want to do something and and you feel that nothing can stop you to do it. You feel the call, and you know that you will do it, because it is something that you are really interested in.
It started with research for a blog post about why our love fade with time. About why we stop being in love. I looked for the biochemical, psychological, medical and anthropological explanation. Then i understood that, in order to find why we stop being in love, i need to understand why we fall in love, at first. I found so many ground breaking researches and information. I read what happen with our body when we fall in love, when we are in love and when love starts to go away. How our brain react, how our body change, how we become better, stronger and more creative than ever. Is is amazing. And how it is something else that cannot be measured by science, how it is really something transcendent, that we cannot measure at our actual level of progress. What is be hing a kiss, or even more, what happen when we make love. And more i found, more i understand that i do not know enough.
In conclusion, probably i will write a book, it is too much about this to cover in a blog post. We will keep in touch. I will tell you more when i will start to do it.