Protect Your Brain NOW. Stay Independent for LIFE.

Despite what some people think, only 3% - 5% of Alzheimer’s disease is due to genetics. Instead, unhealthy habits that we have in our thirties accumulate over time and contribute to our risk for Alzheimer’s, Parkinsons, and dementia. As a woman, you’re more likely to be impacted by these factors, due to how hormones, particularly estrogen, affect your brain. The good news is that any positive lifestyle changes you make at any stage of your life will help.

Dr. Louisa Nicola, neurophysiologist and human performance coach, goes into detail about what you can do to protect your brain for life on an episode of Dhru Purohit’s podcast. Listen to it in its entirety here. I’ve highlighted the main factors you can focus on for preventing cognitive decline and disease below.

The 3 main risk factors for Alzheimer’s disease, dementia, and cognitive decline

Inadequate activity

What’s good for the heart is also good for the brain. Around 70%-80% of gray matter is affected by exercise. Keep in mind that a sedentary lifestyle negatively impacts women more than men, because of the difference in our hormones.

Aerobic training, in particular, is essential for helping to improve brain size. One study showed that 50-year-olds who engaged in maximal aerobic exercise for 2-4 hours total per week reversed the aging of their hearts by 20 years. Who wouldn’t want that?

If you love your brain, learn to love exercise and treat it like hygiene.

Try to get a minimum of 150-300 minutes of moderate to intense movement weekly and work up to a daily goal of 12,500 steps.

Inadequate sleep

Good amounts of uninterrupted deep and REM sleep over time is how you activate your glymphatic system to repair, detoxify, and refresh your brain. Without it, you can accumulate amyloid protein that leads to neuronal death.

Regularity of sleep might be even more important than quantity and quality (but let’s not fool ourselves–they’re ALL important). Going to bed and waking up within about 30 minutes of the same time every day helps your brain go into the deep and REM sleep that you need.

Inadequate nutrition

For brain health in particular, you need omega-3s. It decreases inflammation; can clear out amyloid beta; helps with cell membrane fluidity; and so much more. It’s absolutely neuroprotective.

Try to get at least 4 grams daily, which you can boost with a supplement as it's pretty Impossible to get from our American diet.

Eat fresh produce, because your brain needs antioxidants and polyphenols. Red meat is NOT bad for the brain.

Creatine is probably the best thing for cell energy metabolism. It’s also neuroprotective. While you probably consume some creatine(if you eat meat), you can easily supplement with at least 3-5 grams daily.

WONDERFULNESS PRO TIPS

✴️ Strive for these three things when it comes to sleep.

Quantity (at least 6 hours regularly); quality (get adequate deep and REM sleep); and timing (go to sleep and wake up at relatively the same time every day).

✴️ Supplement wisely.

A basic multi is fine, but for specific vitamins and minerals it’s best to test first to see your current levels. That said, everyone would most likely benefit from taking at least 2 grams of a quality omega-3 fish oil supplement and at least 3 grams creatine daily.