Hi everyone- I tuned into the Alzheimer’s – The Science of Prevention hosted by Dr. David Perlmutter, MD. I wanted to post my notes taken from the sessions. It is important to reduce your intake of simple and refined carbohydrates (flour and sugar). Consume a lower carbohydrate diet or even a ketogenic diet that is focused on ample amounts of plant foods and fiber. Exercise regularly. Consider fasting at least 12 hours overnight for optimal brain function. Get good quality sleep.
We can influence our genes through epigenetics. Genes are there as a potential. How we eat, who we interact with, what we choose to do can influence our gene expression. Neuroplasticity is a reality. Nutritional regimes can change how genes are activated or deactivated thru methylation/demethylation histone deacetylase inhibitors. The ApoE4 gene- if we inherit one or two copies, we have a higher risk of developing Alzheimer’s disease. Diet and lifestyle changes can offset your inheritance of the Alzheimer’s gene. There is a clear genetic component in 5% of cases. Genes are not your fate and you can have a dramatic effect on how your genes are read out. If you are going to get home gene testing, you need professional help and counsel on interpreting the results.
The quality of our sleep is so important. We can change the expression of more than 90% of genes that influence health and longevity. We have the ability to grow new nerve cells- neurogenesis. The brain can grow new nerve cells until death. We can increase the connection of your brain cells. The regeneration of the brain, rewiring our brain is called neuroplasticity. Exercise and fasting on occasion activate beta-hydroxbutyrate; histone deacetylase inhibitor which positively influence our expression of genes.
Music therapy stimulates the growth of brain neurons. Crossword puzzles are also helpful to preservation of brain function. Reading, learning new things. You need to challenge the brain with new learning and new activity. Playing games, interacting with people, playing Bingo, doing puzzles, meditating- all these things are helpful to maintain your brain function.