B R A I N H E A LT H T I P S
DR. DANIEL AMEN
RISA GROUX
Psychiatrist and Founder of Amen Clinics, Author
Holistic Nutritionist
PROTECT YOUR BRAIN.
Avoid direct impact like heading a soccer ball.
FRESH FOODS.
Enjoy a varied diet that includes non-processed, organic foods.
SLEEP.
Try to sleep for 7 – 8 hours every night.
HEALTHY FATS.
Healthy fats are vital to brain function and Alzheimer’s prevention.
Sources of healthy fats include avocados, butter, egg yolks, coconuts
and coconut oil, raw nuts and nut oils, and grass-fed meats.
EXERCISE.
Engage in physical activity at least 4 times a week.
DR. DALE BREDESEN
STABILIZE BLOOD SUGAR.
Decrease inflammation and stabilize blood sugar naturally
by adding turmeric, ginger and cinnamon to your meals.
Director of Neurodegenerative Disease Research, UCLA
BERMUDA FOOD TRIANGLE.
Avoid the “Ber-food-a Triangle” — the damaging combination
of simple carbohydrates, saturated fats, and low fiber intake.
DAILY FAST.
Fast for 12 – 16 hours from the last meal in the evening until the first
meal the next day, and for at least three hours before bed.
This cleanses the brain.
BRAIN-PREDICTIVE BLOOD VALUES.
Know your brain-predictive blood values, including homocysteine,
fasting insulin, hemoglobin A1c, Vitamin D, and hs-CRP.
D R . R O B E R TA B R I N TO N
Expert in Neurodegenerative Diseases
HORMONE THERAPY.
Hormone therapy is appropriate for treating symptoms of
perimenopause and menopause such as hot flashes, insomnia,
depression, and cognitive dysfunction. Hormone therapy is not
effective many years past menopause and when there are no
symptoms of the menopause. VITAMINS.
Individuals should take Vitamin D to reduce inflammation
and B Vitamins including folic acid to aid metabolism.
CC DONELAN
Director of Education for the Brain Health and Wellness Center
VEGETABLES.
Increase your intake of plant-based foods to help reduce blood fat
levels, regulate blood sugar and reduce inflammation.
FRUITS.
Aim for 3-5 servings of fruit per day. Choose whole fruits over juices
to boost fiber intake.
OMEGA-3s.
Omega-3 fatty acids make up a major part of our brain cells but
can only be ingested, not made by our bodies. Sources of Omega3s include fish, fish oils, green leafy vegetables, walnuts, and chia,
hemp and flax seeds.
D R . K E I T H FA R G O
Director of Scientific Programs & Outreach, Alzheimer’s Association
EXERCISE.
Engage in regular cardio exercise that elevates
heart rate and increases blood flow.
QUIT SMOKING.
Quitting smoking can reduce the risk of cognitive decline
to levels comparable to those who have not smoked.
HEALTHY HEART, HEALTHY BRAIN.
Risk factors for cardiovascular disease and stroke like obesity, high
blood pressure and diabetes negatively impact your cognitive health
DR. RICHARD ISAACSON
Nutrition Expert, Author The Alzheimer’s Prevention & Treatment Diet
FATS.
Certain fats are essential in protecting against memory loss, specifically
polyunsaturated fats and monounsaturated fats. There are brain-healthy
fats in olive oil and fish like wild salmon, albacore tuna, lake trout,
sardines and mackerel.
CLINICAL TRIALS.
Alzheimer’s prevention clinical trials are currently underway for both
early-onset (genetic) and late onset disease. To learn more about getting
involved in a study, visit www.alzu.org.
M A X L U GAV E R E
Filmmaker, Media Personality
TRY SOMETHING NEW.
Leave your comfort zone. The brain thrives in novel
environments and under new situations.
STOP STRESSING.
Banish chronic stress with the help of meditation.
EAT CHOCOLATE.
Eat dark chocolate with a cacao content of 80+%. It enhances
blood flow to the brain, and improves memory function and
athletic performance.
D R. PA M E L A P E E K E
Host of HER radio, Author of New York Times bestsellers Body for Life for
Women and The Hunger Fix
STAND UP.
Stand up as much as you can throughout your day to
stimulate the growth of new brain cells. RELAX.
Close your eyes, rest your mind and rejuvenate your
brain cells as often as you can each day. VEGETABLES.
Eat greens to prevent dementia.
JASMIN RAHIM
Nutrition Expert and Wellness Coach, Founder of Moving Nutrition
FATS.
There’s strong scientific evidence that including naturally high-fat foods
into the diet can prevent Alzheimer’s and improve cognitive function.
Healthy fat sources include sardines, wild salmon, mackerel, eggs,
coconut oil, ghee, butter, avocado, nuts and seeds.
MINDFUL EATING.
Research has shown that people who cook at home are generally
healthier and have lower rates of chronic disease than those who don’t
cook at home. Mindful, relaxed eating helps to support neuroplasticity,
decrease inflammation, alleviate stress, and improve digestion.
L I LY S A R A FA N
JOSH ZABAR
CEO, Home Care Assistance
Food and Nutrition Entrepreneur
EAT SUPERFOODS.
Superfoods are nutrient-rich foods that promote physical and mental
well-being by increasing circulation and promoting blood flow to the
brain.
HERBS.
Herbs that enhance, increase and maintain brain health include
Schizandra, Ginseng and Eleuthero.
MINIMIZE STRESS.
Stress shuts down systems in your body, including the part of your
brain that allows you to learn. In order to reduce stress, set aside
personal time for Yoga, meditation or prayer.
SOCIALIZE.
Rich, meaningful relationships boost mood and sharpen
cognitive function.
D R . R U DY TA N Z I
Vice Chair of Neurology, Massachusetts General Hospital
MOVEMENT.
Keep moving — physically, mentally and spiritually.
HEALTHY HEART, HEALTHY BRAIN.
What’s good for your heart is good for your brain.
Try a Mediterranean Diet.
SLEEP.
Get 7-8 hours of sleep. During the deepest stage of sleep, your brain
consolidates memories and cleans itself out of the protein debris that
can cause diseases like Alzheimer’s and Parkinson’s.
ANNE TUMLINSON
Founder of Daughterhood
DELIRIUM.
If you have dementia or care for someone who does, educate
yourself about delirium — a state of greater than normal confusion
that happens in stressful situations.
DAILY TO-DOs.
1) Meditate
2) Drink spring water
3) Exercise for at least 30-60 minutes per day
ALEX ZIMMERMAN
Equinox Director of Tier 4 Programming
EXERCISE.
Steady-state cardio is helpful in stabilizing mood and supporting
executive functioning. High-intensity cardio followed by easy activity
increases brain-derived neurotrophic factor (BDNF), which supports
the growth of new neurons and synapses vital to learning and cognitive
function. Multi-dimensional movement, such as Yoga and cross-training,
help build new connections in the brain. Tai chi, Meditation and
Mindfulness help train the attention centers in the brain, improving
focus and productivity.
R E B EC CA PAC H EC O
Equinox Sports Club Star Yoga Instructor and Author of Do Your Om Thing
Beat Stress with Your Breath.
Our breath is the easiest, cheapest, and most portable tool we have to
reduce stress each day. Combat anxiety by evenly matching the length of
your inhale to that of your exhale.
Remember to Recharge.
Legs-up-the-wall pose is one of the lights-out, best-on-earth ways
to revitalize a tired body and boost your brain power. Simply recline
comfortably on the floor with both legs resting on a nearby wall.
SUPPORT SERVICES.
Younger and middle-aged adults should learn about the options
for paying for long-term support services if they should need
them later in life.
END-OF-LIFE WISHES.
Families should get comfortable talking about how they want their
advanced illness and end-of-treatment plans to go. Older adults
should share their wishes with their adult children — both in-person
and in-writing.
DR. TRACY YOUNG-PEARSE
Assistant Professor of Neurology, Bringham and Women’s Hospital
MIND WORKOUTS.
Actively seek out opportunities to exercise your mind, including
stimulating conversations, Sudoku or crossword puzzles, and books.
HEALTHY BODY, HEALTHY MIND.
All of our body’s systems are intimately connected. Cognitive
abilities take a hit when other systems in the body are ailing. Eat well,
exercise, and see your doctor regularly to take good care of your
brain and body.
HEAD PROTECTION.
Head injuries from contact sports and everyday accidents can
have a huge impact on the brain that may not manifest until many
years later. If you or your children are engaged in contact sports,
or if you ride bicycles or motorbikes, be mindful of the potential
consequences of multiple head injuries on your brain, and always
wear protective helmets if you are engaged in these activities. MOVE FOR MINDS,™ founded by Maria Shriver and Equinox Sports Clubs, is a
groundbreaking experience where participants use their brains and bodies to
engage in physical fitness challenges, including Yoga and guided meditation
and Equinox’s “The Cut” Boxing class, then explore a first-of-its-kind marketplace
featuring superstars from the fields of brain research, fitness, nutrition, meditation,
sleep and caregiving. Women and men who participate in MOVE FOR MINDS pledge
to raise money to fund cutting-edge research on women’s brains and Alzheimer’s.
The inaugural MOVE FOR MINDS takes place on May 21, 2016 in six cities across the
country.
Thank you to our sponsor: