– Exercise: 20 minutes of aerobic/cardio’ exercise daily will turn on the production of BDNF (brain-derived neurotropic factor), the brain’s ‘growth hormone’. Anything that increases your heart and breathing rate in a way that can be sustained for 20 mins or so. Brisk walking, running, swimming, a slow jog, cycling or Cross Trainer.
– Sleep: 8 hours a night is vital for brain health.
– Overnight Fasting: 14 to 16 hours of daily fasting is recommended. This has a lot to do with the ApoE4 gene and its inflammatory nature. Have your last meal at 5 pm, and breakfast the following day between 7-9am. This will be beneficial if only for 2 days a week.
– Reduce Stress.This is essential to help keep inflammation down.
– Gut Health: Address Leaky Gut and SIBO, as an unhealthy microbiome has been linked to AD, and your gut after all, is your second brain. The microbes living in your nose and sinuses have been getting lots of attention of late also. There needs to be a healthy balance.
– Prescription and over-the-counter drugs: Those taken to help you sleep, for allergies, reflux, pain and more are being increasingly linked to dementia.
– ‘The Vielight’: Dr. Lew Lim’s device stimulates the brain with near-infrared light. Using it for 20 mins a day has been found to boost cognition and reduce symptoms in patients with Alzheimer’s.
– Electromagnetic exposure: Wireless technologies need to be avoided, or at least massively reduced. This particular type of radiation activates the voltage-gated calcium channels (VGCCs) in your cells, and you’ll find most of these VGCCs in your brain, heart and male testes. Try removing wifi in your home/office, and use a plug-in chord instead to connect to the internet.
– Aluminium is toxic to the brain at high levels, and research has shown that an accumulation has been linked to the progression of this disease. Particularly avoid heating food in aluminium as the heat will release more toxic compounds.
– Alcohol is a toxin and can cause brain cells to die faster than normal, so avoid excessive amounts. Organic and preservative-free red wine is your best option.
– Microwave exposure and glyphosate (RoundUp) both disrupt our blood-brain barrier, and therefore mitochondrial dysfunction, which are among the most significant factors contributing to Alzheimer’s Disease.
– Exercise: Vital for the prevention and treatment of AD. Those who regularly physical active had the lowest levels of tangles and plaques on their PET scans, meaning they had a much lower risk of developing Alzheimer’s disease.
For more info’ on Alzheimer’s Disease, check out my Blog.