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CD23428438 Posts: 96
6/19/18 6:08 P

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Wow......Very Informative. I am going to try and do some of these things each day. Surprised nobody is reading this information. Glad, I did. emoticon emoticon emoticon

12/4/16 12:33 P

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I have now been making the necessary changes to ensure my senior years turn out radically different than my mothers.
I've now ordered my B Complex and Omega-3s and yesterday I picked up my Krill (Alaskan Salmon)1000mg per pill.

This morning I had my 1/2c Steele Cut Oats with my walnuts, pumpkin and sunflower seeds and almond milk. a med Gala Apple for my fruit portion.

I picked up everything I'll need to make my salad for the day; romaine lettuce spinach kale mix, mini cucumbers, red onions and Tim tomatoes.

Supper I have a cup of mixed vegetables steamed 2 cups of salad and my 4-6 oz of roast chicken

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/27/16 5:32 P

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The Plan

This 28 day plan is designed to introduce one new element a week, creating a foundation on which to build our brain's health.
it is recommended we start with this:

Week 1: Start Reducing Your Sugar and Carb Intake. THIS IS VITAL

Cut down to 100 grams of carbs per day or 60 grams plus vegetables and make sure you're getting some form of fat with every meal; coconut oil, fish, fatty plants like nuts and avocado, or naturally raised meat/eggs/dairy; NOT from Trans fats or commercially prepared vegetables oils.
And be sure you eat roughly every three hours to curb the sugar cravings.

Week 2 Start Removing Fake (processed foods)

READ LABELS Do you recognize everything on the label? if not, then the possibility is that it isn't real food. Having spent the first week cutting down your carbs, this will hopefully be much easier than you might have expected a week ago.
A few other questions to ask are:
Is this food a fake substitute for another food? ( like any brand of margarine or I Can't Believe it's Not Butter, Cool Whip for real whipped cream, powdered flavourings for real herbs etc.)

Is this food designed to save you time? (frozen meals, drinkable yogurts, instant oatmeal, food designed to eat in cars; drive thrus)

Week 3 Start Some Exercise.

You'll notice the examples in Strategy # 6 don't take a lot of time and the benefits come quite quickly. Variety is key. Do these intervals, but perhaps ad a yoga on alternate days.

Week 4 Start Managing Stress

Begin practising meditational breathing and remember it takes 2-3 weeks to get a brain pattern going. Start noticing where you're over thinking issues or where you're adding more drama to something than necessary. If you're not getting 8 full hours of sleep a night arrange your life to do that starting now.

Source Will Mitchell The Unbreakable Brain

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/27/16 5:31 P

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Strategy # 7 Supplementation

Unfortunately we have learned that today it is absolutely possible to have a great diet and still not be getting the full nutrients we need because there are so many factors working against us. family members don't want to eat these same foods, restaurants no longer cater to well rounded diets like in days gone by, our produce has a shadow of the nutrient density that it use to have. Most of that has occurred before 1970. So we've have been on a sinking ship of health ever since. With that sinking ship came the increase of sickness and disease, Dementia and Alzheimer's.

This is were supplements come in - to fill in these gaps.

To start with the most important.

The B Vitamins Riboflavin (B2), B6, folic acid (B9) and B12. A B Complex will have all of these but some supplements for brain health may have these optimized in relation to each other for best use. Live is the food richest in B vitamins - a weekly staple a generation ago but not any more.
Myself I love a good feed of liver once a week.

Amino Acids like theanine, tyrosine and carnitine will help with brain function and improve our ability to burn fat for steady energy. These can be helpful when we aren't digesting protein in an ideal way.

Herbs like Ginkgo Biloba and Ashwaganda are helpful but they work on a different time frame than the nutrients mentioned above. Nutrients can be felt in days. Herbs on the other hand some have a short term effect that you may feel immediately, and or a long term effect that might take months to kick in. These slower effects likely work by activating genes that help us resist those negative symptoms. Ashwaganda also helps our hormones, increases melatonin and our energy. ginseng is a good herb as well, but finding good quality Gingko is difficult and expensive.

If you have been on a statin drug CoQ10 is even more important for you than it already is for everyone else as we age.

Vitamin D is a vitamin that the majority of us are deficient in since the animals we raise often are indoors. it has a tremendous number of uses in the body as well as the brain. So I highly recommend using a vitamin A, and D or D and K2 supplement.

Everyone has heard of fish oil and unless you eat fish once or twice a week, taking a fish oil supplement is a good idea. And as someone pointed out is cheaper than buying fish these days.

From the sea, seaweed is our best source for iodine because it also contains every trace mineral. However, simple iodine supplements do exist if you can't handle seaweed.

Copper and Zinc can be taken as supplements as well or it's as simple as eating liver (copper) once a week and oysters every other week (zinc)

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/27/16 5:30 P

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Strategy # 6 Exercise

If you aren't already exercising, there are a variety of options to get you started. It is very clear that exercise is one of the key elements to keeping or regaining brain health. Our brains and our body's want , need you to move!

Now, contrary to popular belief this does not mean we have to go to an actual gym every day. If you like the gym, go to the gym, fine, but if you don't it doesn't take but more than a few minutes out of your day to reap the benefits.

That's right. Only a few minutes a day. One of the biggest changes in exercise science in the4 last decade is the understanding that short minutes of intensity causes the most improvement in the shortest amount of time. So we've three here that have the added benefit of being particularly accessible for the middle aged to the older generation.

As always please be sure to check with your physician before starting an exercise program.

Exercise Option 1: 30 Minutes, Moderate-to-High Intensity

Walk at a moderate-to-high (6-7 out of 10) pace for 3 minutes, followed by gentle strolling for 3 minutes. Repeat 5 times for a total 30 minutes. Do this at least 4 times per week.

Option 2 12 Minutes, High Intensity

Before each meal, walk as hard and as fast as you can for one minute, followed by gentle strolling for 1 minute. Repeat 6 times. you can substitute some upper body weight lifting for a couple of the4 walking sessions. Repeat 4 - 6 times per week

Option 3 15 minutes, Low-Moderate-High Intensity

Run, walk, bike or row for 30 seconds, increase intensity to moderate for 20 seconds, then go as hard as you can for 10 seconds. Rest for 2 minutes. repeat this 5 times. Do this 3 - 4 times per week
Notice a theme here? It's the short higher-intensity exercise that is helpful. So ANYTHING you do that falls within that description will help.

If none of these work for you then find what does but make certain you do it!

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/27/16 2:42 P

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Strategy # 3 The Importance of Coconut Oil In Our Diet

With the realization that low-fat and no-fat are more harmful than better there has now begun a research in the specific effects of medium chain triglycerides, most often seen in coconut oil. As mentioned before coconut oil helps feed the brain, especially where there is insulin resistance.

While there have been plenty of animal trials that show that using medium triglycerides are useful in the aide in Alzheimer reduction, there have also been human studies that show the same thing, specifically in Alzheimer's patients. Another study showed the reversal by eating high carbohydrates.

When a patient is treated for Epilepsy with the ketogenic diet, a high carbohydrate meal can rapidly reverse the anti-seizure effect of the diet. It is therefore of interest that high carb intake worsens cognitive performance and behaviour in patients with Alzheimer's.

Research has shown variations in how much we need but at the moment it looks like the more you can do the better. There was a case study of a woman who treated her husband with Alzheimer's with 5 Tbsps. a day. One study saw improvement in just one day!

Out of everything this is probably the easiest strategy to implement.
Coconut oil comes in two forms, unrefined; virgin or raw, and refined. The refined in this case only means that the proteins have been removed which reduces or eliminates the taste of coconut, but other than that the health benefits remain the same.
I've added to my coffee or tea and even into a hot soup. I cook with it to stir fry or fry eggs. It's simple. Use it to replace with what ever you have used in a different kind of fat.

Strategy # 4 Reducing Your Stress

Stress does do real damage tot he brain in a variety of ways, and it would be a wise thing to consider that even when we think we are not under stress the body recognises stress differently than we do. So there's a very good possibility that you are.

Here are some places to look:

Do you work more than 40 hours a week?
Have you taken a vacation for a week or longer without work?
Are you over scheduled?
Do you get at least 8 hours of sleep a night?
Is the TV or radio constantly going in the house?
Do you watch the news every night?
Do you spend more than 2 hours a day looking at screens? (TV Computer...)
Do you travel a lot? (Sitting for long periods of time, large crowds, foreign germs, noise, restaurants, all contribute to stress.)
Do you eat a lot of sugar, carbs, or processed foods?
Do you exercise too much(more than 2 hours at a time more than 3 0 4 times a week)?
And most importantly, do you over think or worry, creating your own stress?

The best solution for stress (other than adequate sleep and rest) is meditation.
And before you dismiss meditation as some new age practice, consider that there are huge amounts of research on its health benefits. A large part of that is because meditation helps with stress and our reactions to stress. It has been shown in studies directly related to cognitive function that starting meditation or yoga practice will help your brain. So if you've never experienced meditation keep an open mind and give it a honest attempt.

It's helpful to find a meditation teacher but if that's not feasible the internet can easily support you in the practice.

Getting a brain pattern set takes about 2-3 weeks so a daily practice will get you there sooner than not. Don't get frustrated. You'll notice that your ability to focus will start showing up in daily life, from improved sleep to better concentration.

Also are helpful are smartphone apps - one of the best is Insight Timer by Spotlight Six Software. It offers timer presets with different bell signaling for beginning, ending and intervals in the middle. It tracks your consistency, ahs a journal, community support as well as guided meditations.

Strategy # 5 Sleep

Start sleeping 8 hours a night.

If you haven't been doing this already, it's probably for one of two reasons; first the physical inability to get a full night's sleep. Adrenal Fatigue - one of the side effects of poor blood sugar - is a major cause, so a significant number of people have been able to solve their sleep problems by Strategy # 1's recommended solutions.
Other common causes are sleep apnea, alcohol/tobacco use and poor sleep hygiene.

Other reasons for some are because their lives are set up in such a way that make it difficult or impossible; a busy work schedule; putting in overtime and getting to bed late and up early the next morning. Or you stay up watching late night television or socializing in real time or internet social sites, or a bay keeps you up several times a night.

The only solution for those that fall into this second category is to realize just how important sleep is - just as important as eating and brushing your teeth or going to the bathroom. This is something that simply must be done or our lives suffer.
One way to start incorporating sleep structure is to set an actual alarm for bedtime and honour it. If you have family waking you up, go to bed earlier. It sounds simple and obvious, because it is. You just need to treat it a vital importance and critical in order to do what needs to be done.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/27/16 10:29 A

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The 28 Day Plan

With everything we now know that is involved with brain health, it unfortunately takes more than just reading, or taking a miracle pill to completely turn things around. It means applying the knowledge we've been given.
That being the case we've also been provided with a 28 day plan which implements one new element introduced per week, for a significant impact.

There are more than four elements here, so we've emphasized which ones are vital and which ones you can choose from. And just like any program, it's the constantly, "getting back into the saddle" with consistency that makes this transformation from new, unfamiliar actions to doing what it takes to take care of ourselves.

Strategy #1 VITAL Managing Your Blood Sugar

There's absolutely no doubt that Alzheimer's and Dementia are driven in large by sugar intake!
We live longer now than we did in the past, which may be a significant part of the reason we see increased cognitive decline. We have however, radically changed how we eat which influences the biggest change in how much sugar we ingest.

If like myself you are now more than just concerned about cognitive decline (and I would assume you are if you've been reading and following the vital information that I've been supplying here for all)we can't get off sugar fast enough. It IS that bad for us. Never mind how it increases heart disease, or causes depression, or inflammation, or effects your sleep. We're strictly dealing with the brain, but if you take this on, the impact for your entire life's health will be enormous.

Sugar does not necessarily mean candy or cookies. It also includes refined carbohydrates such as pastas and breads, these turn into sugars as well. It means that added sugars are in most store-bought foods - everything from salad dressings to pastas sauces, ketchup to guacamole in a jar. It has tricky names too, like corn syrup, high fructose corn syrup, dextrose, maltose, anything with an -ose ending.
And don't fall for that it says organic it's better or that brown sugar is better or maple syrup or honey or agave nectar are preferable (they are not!) or that Heart Healthy or whole grain or Natural mean anything.

If you are buying food items in bags, boxes or cans more often than not those foods WILL include one form of sugar or another.

As you can imagine, sugar is highly addictive, so for most people "just cut it out" is much easier said than done. For that reason, there's a whole program that's all about managing blood sugar www.smartbloodsugar.com/ However, here is a summary of what it takes to make the changes necessary for our brains.

1. Eat every three hours or before you're hungry. This prevents sugar cravings

2. Eat fat with everything. No exceptions. Fat provides the satiety response and when your body is burning fat as fuel it helps to keep our blood sugar levels stable.

3. Limit your carb intake. here are two options for doing this:
a. Max 100 grams per day or
b. Max 60 grams of carbs per day not including green vegetables, carrots or beets.

Most find it too tedious to count carbs for every single vegetable which is why there is the second option. Nobody got Diabetes or Alzheimer's from eating too many vegetables. So if you go 105 or 110 grams per day it's not a real issue. Just as long as those carbs are coming from nutrient dense foods rather than refined carbs; pastas, breads, sweets or sugar loaded drinks.

If it comes from any other source but the produce section in your grocery store, count it. This should be fairly easy because most everything that is outside the produce section comes with a nutrition label.
Count colourful vegetables including potatoes, sweet potatoes, corn and beans.

And that's it. You don't have to count for the duration of your life either. After a month you'll have a pretty good idea of what you should or shouldn't count to get to 60 grams per day. In the meantime this will get you there.

While this all sounds a little daunting. It's not as difficult as you think. You'll soon know that you're on the right track once you notice your moods, energy and your ability to concentrate are no longer as dependent on how recently you ate. You'll probably notice this improvement within the first week.

And remember, better brain health does not happen over night but with consistency definitely will over time.
You don't have to get it perfect, but if you're going to start somewhere it WOULD be here.

Strategy # 2 VITAL Trading Real Food For Fake Food

We've heard it our whole lives "Eat more fresh fruits and vegetables"
We've heard that for good reason.
Fake (heavily marketed processed foods) wreak havoc on our guts, our brains and our health in general. And the more we eat of them the worse it gets.
Fake foods are filled with ingredients you WON'T find in your kitchen; prepackaged frozen TV dinners, breakfast foods, and desserts. Have you seen the list of ingredients in these?!!!
Things that come with a mix; Kraft dinner; Mac and Cheese, or added flavourings that come in sealed envelopes or cheese out of a jar or can. And butter alternatives? Those AREN'T real! Entire isles of crazy drinks, chips and snacks, included in that low-fat foods - ie fat free or low fat milk Does that come from a grass fed cow?

To feed our brains we need actual food with actual nutrition it! And processed foods certainly does not!
If you want to reverse the damage that has happened so far (trust me, we all have some) we need the highest quality of food affordable to help.

This looks like this:
As close to natural or organic as possible or free-range meat, eggs an(d dairy as you can find.
Organic fruits and vegetables as often as you can (farmer's markets) (Remember the soil quality issue? Organic vegetables are grown in a much higher quality soil)
Foods that haven't been processed: changed added to or subtracted from.
Restricting how often you eat in restaurants. Even high quality establishments serve processed food.
Learning how to make meals with original ingredients.

We know that this is the part people tend to resist (along with getting rid of the sugar) We totally get that and you don't have to do it all at once. But we do ask you to consider this: You are already reading this and following it because you either have some cognitive decline or you are concerned about your future quality of life.

So my question: When do you want to start?

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/26/16 8:12 P

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Herbal Support
There are many herbs that have been used for centuries to improve sharpness and memory, and more recent research has started delving in to these plants.

Ginkgo Biloba is the rising star out of all the "memory boosters" currently being investigated.
Drs. in European countries already prescribe ginko for patients with dementia and several systematic reviews have shown that ginko is at least as beneficial for management of dementia as the most commonly prescribed medicines.
Ginkgo's strongest suit is its ability to improve blood flow in the small vessels of the brain (and elsewhere). But this is not the only effect of the wonder plant. Ginkgo has also shown support with mental accuracy, mental calmness, short-term memory, general intelligence, visuospatial abilities and attentional processing speed.
It has even been shown to improve the ability to remember appointments, a well-known problem directly associated with middle age.

In 2015 researchers published a meta-analysis supporting the mental benefits of supplementation with Ginkgo Biloba. First and foremost they showed that ginko was both safe and well tolerated at many different dosages, although 120--240 mg were the most common and the amount the made the most difference Second, ginko was also shown to both slow and stabilize mental decline in patience with dementia or other cognitive impairments. But that's not all. There were other clinical benefits in many other categories including behaviour, and functional. Of special importance is the fact that these positive results were seen in patience with Alzheimer's and dementia, yes, and also with patience with "mile" cognitive impairments.
Importantly - one has to take Ginkgo for a long period of time typically at least 3 months, to reap the benefit. So if you decide to take it, you must be consistent!

Ashwagandha Root

For hundreds of years this root has been revered in Asia for its antioxidant, rejuvenating and anti-inflammatory properties. However, recent studies show there is more to this root that just protecting the human body against cellular damage.
They have now shown that an extract from the root can be used to benefit the cardiopulmonary, endocrine and central nervous systems.
It has also mad eth e news as a possible way to decrease depression. A group of adults given a high concentration dose of the root extract for just 60 days showed startling results with substantially reduced levels of serum cortisol which measures our stress and anxiety.

This is another herb that has been shown to improve cognitive function.
In one study subjects over the age of 65 showed significantly improved delayed word recall, could remember items and pick out important details amidst irrelevant information. And as an added bonus depression and anxiety decreased as well. In another study - taking Bacopa for 3 months at a dosage of 300 mg per day significantly improved cognitive function and working memory accuracy.

In another study there was found that in combining Ginkgo and Bacopa had even better effects. The researchers could induce Alzheimer's with certain drugs and saw that not only did the subjects have better memory in water maze tests but that the herb combination was productive against a reduction in neurons and cholinergic neuronal densities (how Alzheimer's disease looks in the brain.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/25/16 12:20 P

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Essential Minerals

Vitamins are not the only necessary supplementary essentials when it comes to brain health; certain minerals have a place at the table as well. Copper and Zinc are two trace - but essential minerals which have shown to be important in cognition.

Copper coupled with iron, is necessary for the body to build red blood cells. It also plays a role in preventing bone deficiency and producing healthy connective tissue. This mineral can be found in many types of foods, especially seafood, nuts, grain products, wheat bran cereal and especially organ meats.

For the most part copper is stored in the body within the bones and muscles, and the liver regulates how much can be found in the bloodstream at any one time. Copper deficiency can cause anemia and neural symptoms. And while a copper deficiency may be a potential reason for impaired cognition, copper deficiency is rare unless zinc supplementation is being used. Which brings us to...

This mineral has a hypercritical role in the brain. So much so that a deficit can cause death of neurons. Zinc regulates the communication between the hippocampus and the brain's neurons, playing a direct role in improving learning capacity and memory. And so it appears that the right intake of zinc is a key part of achieving a "brain shield".
A 2013 study showed confirmation that there is a positive association between zinc supplementation and improvement in cognition (though the authors stressed that this association needs to be investigated further before too many claims can be made)

While zinc clearly plays a critical role, more zinc is not always better. Too high of a dosage can produce neurological problems, such as ataxia ( a movement disorder), tingling in the fingers and nerve pain in the limbs. Interestingly, these neurological symptoms are not produced by the presence of zinc itself, but because too much zinc can produce a copper deficiency.

To better picture this, imagine a mineral see-saw going down on the one side only to pop up on the other. the presence of the right amount of zinc keeps copper in check and reduces the possibility of copper toxicity. Too much zinc however, can make copper levels too low. So check to be sure that your zinc supplementation comes with coper included.

Iodine and Trace Minerals
Seaweed is your best source of iodine and it can help you kick out toxic chemicals (fluorine, bromine, chlorine) and heavier metals (lead, cadmium, and mercury) Seaweed is a superfood and historically was eaten by every human population that could trade with the coastal peoples.

it is mainly the iodine in seaweed that helps us do all of that. It also has compounds like align that helps with heavy metal detoxification and is one of the richest sources of trace minerals as it has every single one!
Trace minerals are needed for numerous enzymes in our brains and body. It's hard to get enough of these in our diet and there are so many that it's hard to put them all in a supplement. So add seaweed to your diets!

Amino Acids and Antioxidants
other than water, the world's most popular beverage is tea. Tea contains a special amino acid known as L-Theanine that alters the brain's alertness and restfulness.

Have you ever known any one who operates well under pressure. Someone who does not seem to experience any anxiety, even under stressful situations? Many who do well under stress are exhibiting some of the benefits of tea consumption.
Those that consume L-Theanine can exist in a state of wakeful relaxation without ever feeling drowsy or falling asleep. they are also able to sustain attention for longer periods of time when asked to preform difficult tasks, as evidenced by enhancement to the alpha-band activity of the brain.

Tyrosine (N-acetyl L-tyrosine)
This is an amino acid which functions as a chemical building-block of dopamine. N-Acetyl L-Tyrosine is a more heat-stable and soluble for of Tyrosine, often used in supplements.
The use of this mineral as a supplement has grown very rapidly over the last decade. It's claim is that it does everything from building muscles mass to stimulating the brain by balancing neurotransmitter levels.

An interesting study to confirm this involved placing test subjects in "acute environmental stress" or in layman's terms very cold water. The study verified that exposure to cold dampens mental performance( no surprise there!) and the supplementation of tyrosine projected working memory under that environmental stress.

L-Carnitine (Acetyl-L-carnitine)
L-carnitine is a derivative of the amino acid lysine, and acetyl-L-carnitine is a very well researched supplement synthesized from l-carnitine to be more biologically available.
For many years acetyl- L-carnitine was considered an interesting biological curiosity with little to no practical application. This is no longer the case. Acetyl-L-carnitine often referred to as ALCAR is now a blazing hot subject. Especially in the field of dementia and Alzheimer's research.

So what is ALCAR exactly?
it is believed that ALCAR serves as a powerful antioxidant by promoting the creation of certain kinds of free radical "scavengers" that roams the body. This supplement has been used for successfully to promote attention concentration, better reaction times and improved performance in memory.
It is believed that ALCAR boosts the body's energy production at the cellular level (inside the mitochondria) and this reduces both physical and mental fatigue.

Studies have shown that daily supplementation of ALCAR serves as a protective function for the central nervous system. In fact it's showing great promise as a treatment for Alzheimer's, Down's Syndrome, and Parkinson's. Supplementation seems to provide the most dramatic results in patients with earlier onset or faster rate of decline of CNS disorders.

CoQ10 Shorthand for coenzyme Q10, an antioxidant made by the human body that's essential for all the basic functions of the body's cells. As humans age our levels of CoQ10 decline and some of the results of the decline are what people think of as "getting older". Individuals suffering from medical conditions such as Parkinson's, cancer, Diabetes and heart disease have lower levels of this important antioxidant. CoQ10 also drops 9sometimes alarmingly) with the consumption of statins and anti-hypertensive drugs, commonly taken by seniors.

Fortunately it is possible to increase the body's store house of this antioxidant by supplementing with a man-made version.
CoQ10 has been linked to so many wonderful benefits that is hard to list them all.
First, CoQ10 supplementation has been used to lower blood pressure and heart failure; in fact the evidence for both of these is particularly strong. it has also been used to reduce the effects of high cholesterol, eye disease, asthma and chronic fatigue. Some preliminary studies suggests that the use of CoQ10 coupled with other antioxidants and minerals may reduce the appearance of aging such as skin roughness and wrinkles. Other research even suggests that in combination with acetyl-l-carnitine and Omega-3 may reduce the effects of age related macular degeneration.

The most interesting and cutting edge use of this man-made version seems to be associated with its use to combat the effects of Alzheimer's, especially if used in the early stages. It all has to do with the ability to slow the rate of neuronal (brain cell) death. In the initial stage of Alzheimer's scientists have discovered that there is a decline in the levels of energy metabolism; the cells are just not pumping enough energy to take car of the basic housekeeping. This appears to be due to the damage of DNA at the mitochondrial level; the power plant of the cells.

If the power plant of our cells is off it's game, the amount of energy they produce just plummets. And while the pathophysiology of Alzheimer's is not completely known, we do know that this failure to produce energy, coupled with the decline of activity of something called the electron transport chain, is what may result in what we see as dementia.

The electron transport chain is the final stage in energy production; the process that leads to the formation of ATP (energy) in the mitochondria. To simplify think of what happens when you plug in a lamp. When the switch is turned on it creates a chain reaction: electricity begins to flow and it does because of one atom stealing an electron from another atom next to it. This process reoccurs again and again, with electrons flowing until the switch is turned off or the plug is pulled. The same process occurs in the brain. The electron transport chain is a long chain of compounds in which electrons are stolen and accepted. in short, it is an essential stage of creation of energy...without it the brain slows down.

Supplementation with antioxidants appears to be quite useful for those who suffer from cognitive decline. Researchers have combined multiple supplements including Omega-3s, selenium and certain vitamins in a n attempt to provide a counterbalancing effect, producing a moderate improvement in symptoms of dementia. This new and exciting area of research is known as mitochondrial medicine and is fully focused on keeping the mitochondria (figuratively speaking) with their noses to the grindstone in keeping the single greatest work of these powerhouses producing energy.

The end result of supplementation is an exciting glimpse into what can happen with prevention. If mitochondrial medicine such as occurs with C0Q10 supplementation is used early in the Alzheimer's game, it is very likely possible to produce a slowdown in the death of nerve cells in the brain!

Source: Will Mitchel The Unbreakable Brain

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/24/16 6:10 P

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Vitamin's For Brain Health Continued.

Vitamin D
This vitamin always called the sunshine vitamin is mainly produced by our skin during exposure to the sunlight. You'd think that that would mean little or no risk of deficiency but now with the over zealous use of sunblock and avoidance of direct sunlight has created an unintended consequence, especially for folks who live in the northern climates. The now debunked low-fat recommendations contributed to this, too. Why, because vitamin D is fat soluble and needs the fat in foods to be absorbed. Thus, vitamin D inefficiency and deficiency are now considered major potential problems in adults.

Supplementation with this vitamin is considered standard practice for fall prevention in the at-risk baby boomer generation. It is also responsible for helping manage the calcium levels and is a critical factor in the ability for our body's cells to communicate with one another.

What about vitamin D's role in mental function? Lower D blood levels are linked to a higher risk of cognitive impairment. this has been confirmed in many studies in that adults with lower vitamin D levels preformed much worse on a cognitive performance test.
men with lower levels preformed much worse with a test in numbers
Adults aged 65 and older with levels less than 12ng/mL were 2.3 times as likely to have cognitive impairment as those with levels above 26ng/mL
Older adults with levels lower than 10ng/mL had a 60% increase risk of decline compared to those with levels above 20ng/mL There was also a 30% increase of risk of decline in decision making.
Adults greater than 65 yrs young with levels lower than 10ng/mL had 4 times the increased risk compared to those with levels above 30ng/mL.

The bigger picture. In 2013 individuals with lowered levels of Vitamin D displayed many negative cognitive consequences; higher frequency of dementia or a tendency to score worse on cognitive testing, and depression. Those with depression are routinely found to have lower levels of vitamin D. Matter of fact the lower the levels the greater the odds of depression diagnoses. Therefore, obviously the ability to maintain adequate levels of vitamin D is a vital part of brain health.

Since this vitamin is fat soluble it can be stored in body fat for later use, so there is the possibility of overdosing if the nutritional supplement chosen is not balanced.

Fish Oil
For decades fish has been described as brain food, and for good reason. As humans we have the capability to manufacture many of the fats we need from other fats or from building blocks found circulating in our bodies. But this is not the case for Omega-3 fatty acids.
Omega-3s are essential fats - which, just like essential vitamins, cannot be made by the body so must be taken in by food or supplementation.

Certain kinds of nuts (especially walnuts) flax seed, vegetable oils and leafy green vegetables are high in omega-3s, but the best way to get them is to eat fish especially oily fish; salmon, albacore, tuna, sardines, mackerel, herring and lake trout.

So why are omega-3s so very special? Without them your cell membranes would leak and malfunction. We would not make certain hormones responsible for the gamut of our body's regulations; blood clotting, inflammation control, and so on. Without Omega-3s we couldn't even contract or relax our arteries. Omega-3s play a protective role, helping the body to control autoimmune diseases like Lupus and Rheumatoid Arthritis. They even bind to receptors in cells that are responsible for our very genetic code, DNA.

And then there is the impact it has on our brain. In a 2015 study, researchers investigated whether the use of fish oil supplements would reduce cognitive decline and brain atrophy. During a community initiative called the Alzheimer's Disease Neuroimaging Initiative they used MRIs to examine the brain images of almost 500 people about two fifths of whom had a diagnosis of Alzheimer's. At the end of the study, that after taking fish oil supplements, those with normal cognition showed improved thinking and fewer signs of cognitive decline. The use of fish oils even reduced the level of atrophy present in one or more areas of the brain!

But Omega-3s are not just known for their ability to slow cognitive decline of aging. They have also been heralded as a safer alternative to antidepressants.
Antidepressants continue to hit the news with story after story of side effects, including greater risks of depression and suicide!
Because of this, doctors and researchers are turning their eyes toward the potential benefits of more natural options- including the use of Omega-3 fatty acids.
A huge scientific study was conducted to investigate the role of fish oils on depression. In this study, a comparison was made between those who took cod liver oil and those who did not. They also compared it between those who took it long-term and those who took it short-term. The results were fascinating. They found that those who took it for longer durations had significantly lower risk of depression. In fact, those who took the oil wee about 30% less likely to show clinical signs of the mood disorder. Just one more reason to consume Omega-3s!

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/24/16 6:08 P

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Last I spoke on When Food Is Not enough: Smart Supplementation Which were the most essential nutrients and vitamins There were 13. I ended it by saying next we would answer the questions how, why and what the four most well-researched B vitamins actually do for the brain and body

The B vitamins all tend to work synergistically, serving as helpers to each other and to the other essential vitamin. Because of this it is difficult to tease out discrete functions for each one.

B2 Riboflavin is critical as a helper by converting B complex vitamins into useable form. Without it vitamin B 6 and folate B9 would be next to useless. Without it in concert with the other bs it would be impossible for us to release energy from carbs - without which, the brain and body would immediately begin to falter.
It also acts on it's own as an antioxidant working diligently to remove free radicals from our bodies.

B6 This vitamin works synergistically with folate to help it stimulate revascularization of the arteries leading to the heart.
And just what does revascularization of the hear have to do with the brain's health?
The short answer is - a lot! Scientists studying cardiovascular disease have long believed in something called the homocysteine theory. Homocysteine is an a-amino acid that is produced when proteins begin to break down. Elevated levels are considered potentially dangerous because it can damage arterial walls in the heart.
But this theory is not restricted to the heart any more. This theory can now be applied equally to vascular dementia and Alzheimer's patients.
Some researchers believe that too high levels cause mental impairments directly acting as a toxin or poison of sorts.
Either way the problem is the same in that elevated levels affect cognitive health in a huge variety of ways. B6 is one piece of the solution in lowering them.

Here are some of the results associated with lowering high homocysteine levels in the body:
* A slowing of the atrophy of the brain associated with aging.
* Enhanced cognition
* Enhanced episodic memory (your own personal experiences)
* Enhanced semantic memory ( the ability to remember things taught to you)

Folate; as folic acid, and B12 has many positive benefits including the ability to support cognitive processing speed, memory and fluency in healthy adults. On the other end of the health spectrum, deficiencies have been shown to play a significant role in neuro-developmental disorders, psychiatric disease, and dementia.

We know that B12 is found in dark leafy green vegetables
However a study was conducted to find out if people could lower their higher levels of homocysteine levels by eating lots of green leafy vegetables or by taking the vitamin B12 supplement.
Those who eat the dark green leafy vegetables showed no improvement in their B12 levels and their homocysteine levels failed to drop. Those who took the supplements showed higher B12 levels and a significant drop in their high plasma total homocysteine concentrations. This is not surprising because B12 is found in animal products, not in plants, which is why it's a common deficiency in vegetarians.

Folate, on the other hand is found in vegetables. In fact, that's where the word comes from - folia in Latin means foliage. Folate is also key in keeping homocysteine levels down. In fact, one of the findings in a recent gold-standard systemic review was that longer-term supplementation with folic acid and Vitamin B12 appeared to improve the cognitive function of healthy older people with high homocysteine levels. The review also supported the idea that folic acid could improve the response of people with Alzheimer's disease to some of the medications.
Greater Vitamin B12 intake has been associated with a higher volume of gray matter in the brain. and in the people who already have mild cognitive decline, taking folic acid, B6, and B 12 can slow the rate of brain atrophy.

Clearly, B vitamins play a vital role in mental health!

To Be Continued

Edited by: NOMORESTALLING at: 11/24/2016 (18:10)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/21/16 7:06 P

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When Food Is Not enough: Smart Supplementation

Today's typical American diet is lacking; often failing to provide the full nutrients we need for our health. Even those of us that take great pains to eat well - eliminating processed foods, little or no sugar, and only organic produce and pasture raised meats - can do nothing about the fact that today's farming techniques have depleted the soil of which has been a part of our food chain and thereby depleting the nutrients.
Crops are not rotated as often as they used to be and modern fertilizers have been enhanced in order to force the ground to produce but cannot maintain the soil's same nutritional value.

Many recent studies show that while children need more nutrients to grow, we of the older generations need more nutrients to counterbalance the malabsorption associated with advancing age.
As we grow older the GI tract preforms its function with less and less proficiency; compounding this effect is the fact that many medications taken by baby boomers interferes with the absorption of nutrients. Therefore it is very clear that there are times when food is simply not enough. This is why we need supplementation to support our health throughout our aging years.

Essential Vitamins
There are 13. They are:
Vitamin A
8 B Complex Vitamins
B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic
B6 Pridoxine
B7 Biotin
B9 Folic Acid
B12 Cobalamins

Vitamin C, D, E & K
Of these Vitamin D and the B vitamins are often thought of as the "brain health" vitamins.

B Vitamins

B vitamins are crucial to our entire bodies health, making it possible for us to extract energy from food, create red blood cells, and protect our nervous system.
Clinicians have long been aware of the role that deficiencies in B vitamins plays on cognition. And the sum total of literature has skyrocketed since 2004!

In A Whole New Challenging Life Lesson 9 we'll take a look at what the four most well-researched B vitamins actually do for the brain and body

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/20/16 4:52 P

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What Do Our Brains Need part 2

Fad Diets Come and Go for a Reason

Calories are NOT created equal. If you don't believe this, I challenge you to live on fast food for a month. Or lemons and organic maple syrup (a popular "cleanse" diet) or energy bars and drinks. If you have Netflix take a moment to click through for the latest documentary on some poor soul who got talked into ruining his health so that the public could "see if it's possible to live on Big Macs alone! fad diets usually come into vogue, usually supported by some charismatic supporter on television or in the supermarket rags, and then they die a slow unnoticed death.

sadly, we have all know the effects these fad diets have had on our bodies. The question begs, What have they done to our brains?! Two words; NOTHING GOOD!
The typical western diet of bad fats, simple carbs and sugar has definitely been linked to cognitive impairment. Researchers have come to believe that this kind of high sugar and bad fat lifestyle actually disrupts memory through altering the blood-brain barrier and creating dysfunction in the hippocampus. Many other parts of the brain can tolerate an onslaught from environmental toxins, or dramatic changes in the body's cardiopulmonary and metabolic states, but the hippocampus notices.. And the hippocampus is what plays a vitally important part role in memory and specific types of learning.

So is a low fat diet the way to go? NO. why because low levels of dietary fat coupled with high levels of dietary carbs, produces a cascade of other problems. The brain is not capable of functioning without fats. Fats are essential to our diet. It fills us up, providing satiety, stabilizes our blood sugar, giving us consistent delivery of energy over time, supplies our brains with the necessary nutrients that helps restore damaged blood vessels and cell membranes.
This also doesn't mean that saturated fats are the bad fats and unsaturated fats are the good fats. Our cell membranes are 50% saturated fats! So in order for our bodies to function we have to eat good fats and not "fake" fats like hydrogenated fats or trans fats, especially along with a high carb diet.
Interestingly, there is a body of research that supports the idea that the development of cognitive diseases, such as Alzheimer's can be partially predicted by diet!
Alzheimer's being called "Type 3 Diabetes" because of the strong connection between diet and onset; the relationship between eating too many poor-quality carbs and developing insulin resistance. What most people don't understand is that insulin also serves as a function in brain signaling.
In 2012, animal researchers looked at what would occur if they disrupted insulin's proper role as a neural signal. The result was pretty much akin to dementia. Many are starting to speculate that the low-fat "doctor approved" diet trend was a huge mistake because it reduced he very macronutrient our brains need, and contributed to the escalation of the Alzheimer's epidemic.

A Diet For Brain & Body

So, what kind of diet does, support brain health?

The obvious answer is clear:

Lots of fruits and vegetables the healthy fats and organic as much as possible:
grass fed meats, free range eggs, and dairy.
Gluten free, low glycemic, low grain, low carb.
NO PROCESSED foods and
NO SUGARS OR SUGAR SUBSTITUES including artificial sweeteners, preservatives, or other ingredients you don't recognize or unable to pronounce.
Another philosophy I have is if the ingredients aren't listed it STAYS on the store shelf!

More specifically, there are a large number of studies currently underway investigating the effectiveness of certain foods on cognitive health. The National Institute on Aging is examining the benefits of Omega 3 fatty acids, lipoic acid, blueberries and coconut oil on brain function. Even walnuts, dark chocolate, avocados and eggs are making the splash in the research.
Omega 3s have received a lot of air time for their spectacular effects on the heart, but they appear to be just as useful for reducing the effects of aging on the brain.
omega-3's help with just about every role the brain must assume in its role as a repository for memory.
Omega 3s can be added to the diet by eating fish, especially salmon or halibut, flaxseed oil being very careful to keep it fresh and or dietary supplements.

Coconut Oil
This oil headlines a lot lately as the largest superfood to decrease the risks of dementia associated with Alzheimer's. As one of those ketone foods we talked about, there is some emerging research looking at the ability it has to improve the ability of the brain to function in insulin resistance over long term use.

this fruit is chalk full of antioxidants which help promote over all health, reduce inflammation and circulation, including obviously in the brain.

These bad boys have been heralded as "anti-Alzheimer's" foods because of their chemical makeup including vitamins B and E, Omega 3s and more.

(poor demonized eggs!) are back and better than ever. They've been vindicated in heart health and are now emerging as a great way to get choline a necessary precursor for acetylcholine.

Finally a reason to eat chocolate without hiding your stash LOL
Dark chocolate (85%) contains cocoa flavanols, which are antioxidants that circulate through the body fighting free radicals and preventing cellular damage and decay. It has also shown to enhance memory by protecting and supporting a special part of the brain known as the dentate gyrus.

Round out your diet with avocados for brain healthy magnesium and you are well on your way to a "brain supportive' diet.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/20/16 4:51 P

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What Do Our Brains Need

5.3 million. According to the Alzheimer's Assoc. that is how many currently have Alzheimer's. Shocking to many but taking a serious look at how our food industry and medications have transitioned, not nearly as shocking. When all is said and done who is to blame? MAN, period.
They've taken God's perfection and added their science and in doing so have in effect poisoned the human race and caused death rather than life. That is the harsh reality.

So now we are fighting for our lives; physically and mentally.

So let's take a moment to think about our brain's health across the whole continuum.
If brain health exists on a spectrum, with Alzheimer's and dementia lurking on one end and the "perfect brain" a state of complete mental clarity in which no one resides on the other end, but there is however, a proven way to move toward that state of complete mental clarity, what does that mean to the Alzheimer's sufferer and to the rest of us?

It would mean remembering where we left the car keys, or which kid you were talking to and about what, or how to fill out Wednesday's crossword puzzle.
Perhaps more importantly, it would meaning knowing how many of the day's pills had already been taken and - better by far - why they are being taken in the first place.

So how do we get there?

Top of the list:

It is most unfortunate that we live in an age where there is no lack of additives, preservatives that cause, obesity, and a list of huge proportion of health issues and diseases, cognitive decline amongst them.
We also live in an age were there is no lack of nutritional advice. Every magazine, every television talk show features a segment with their opinions and no tw3o seem to be in agreement. Not to mention the jillions of books that have been published.
The truth is no one knows everything about the relationship between the foods we choose and our brainpower, but there are some facts that have stood the test of time.

We HAVE To Eat.

Let's forget our body's for just a moment. Forget feeding our bones, our muscles, blood and organs. Pretend they are working on auto pilot. We STILL have to eat. Our brains need fuel and on a regular basis.

One of the strange things about moving through middle age and into our sunset years is that, for some, appetites diminish. We look at food and it just doesn't seem to hold the same appeal; doesn't taste the same either.
Sadly, this disinterest in food can become so radical, so profound that it has become to some as "anorexia of aging". So, researchers have taken on the task of determining if this is associated with neurocognitive performance in depressed adults. Their findings? It positively is.
Researchers have found that late-onset depression is almost always teamed with cognitive decline and the decline in appetite might be a "marker" for mental decline.
I can already hear the protests "That's not me! I eat like a horse!" Even eating may not be enough. As our bodies age, our gastrointestinal tracts don not function as they did. Our mouths don't create as much saliva as they once did to start the digestive process early enough. The food isn't mechanically destroyed in our stomachs, or chemically broken down as completely, or absorbed as quickly through our intestines( Constipation anyone?)
Frustratingly, as we settle into our retirement years our guts start to fail us, and the result is less fuel for the brain, not to mention the other organs and systems of our body; nervous, musculoskeletal, cardiovascular, immune, and skin.

This decline in our GI tract means that not only do we have to eat, but we MUST eat the RIGHT foods!

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/19/16 12:00 P

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Our Brains on Prescription Drugs

Prescription drugs are in all probability cause memory loss or other cognitive deficits. Why because there are tons of drugs out there that alter neurotransmitters. And we now know that this causes problems with the health of our brains over time.

So it's more than probable that we are not by nature declining mentally, but our medications are very possibly at fault.

Now, before we all run to the medicine cabinet and pitch and toss it is important to reiterate that you should not stop taking prescription medications without express recommendations from your physician. IF you are on any of the following drugs and think they are having a negative effect, talk to your doctor and see what alternatives are available.

There are several different classes of antidepressants. The ones worst for memory loss are trycyclic antidepressants. These include Sinequan, Tofranil, Elavil, Pamelor, Vivactil, Anafranil, Triavil,, Asendin, Limbitrol and Narpramin. These drugs are anticholinergic, meaning that they interfere with acetylcholine, the most important neurotransmitter for thinking. Just over half of the people taking these drugs will experience loss of concentration. About 35% will say they have memory impairment.

For the record we don't need to be depressed to be prescribed trycyclic antidepressant. Eating disorders, chronic pain, menstrual crams, OCD, and even hormonal issues like hot flashes can spur a doctor to prescribe thee medications.

Selective Serotonin inhibitors (SSRI's) are another common class of antidepressant. These are found to impair episodic memory- the memory of details and events in our lives.

Lithium - which is used to regulate bipolar mood swings - is also associated with cognitive dysfunction.

Diabetes Medications
We've already discussed how diabetes can lead to dementia, but some medications that reduce blood glucose cause cognitive decline all on their own. Metformin is but one example, ostensibly by causing B12 and other vitamin deficiencies.

Cholesterol-Lowering Medications
Statins are notorious for causing severe memory loss.
There are different kinds of Statins on the market, such as Zocor, Crestor, Lipitor, Pravachol, and Lescol. These work by lowering the amount of cholesterol produced by the body. Cholesterol is also important for the connections between nerve cells.

Cholesterol is used as a precursor compound for different hormones for a chemical that our body synthesises called dolichol. This chemical is essential for your memory but it doesn't get created when cholesterol synthesis is blocked.

One study by the University of California San Diego surveyed 171 patients between the age of 34 and 86 to discover how frequently memory and other cognitive problems resulted by taking statins.
75% experienced negative changes in cognitive functioning. 84% stopped statin therapy and 90% of them reported improvement within about 21/2 weeks!
Some of which had been diagnoses with Alzheimer's or dementia had their diagnosis reversed!
Since 2009 the FDA requires statins to include a warning about possible memory problems. (Possible?!)

Drugs to Reduce Blood Pressure
Beta-blockers are commonly prescribed for congestive heart failure, arrhythmia, high blood pressure, and fast heart rate as well as migraines and angina. Lopressor, Toprol, Coreq, Tenormin, Betapace, and Inderal are some of the most commonly used. These cause memory problems by preventing the neurotransmitters epinephrine and norepinephrine from retrieving memory, especially in patients who already have cognitive decline.

The list goes on. Parkinson's Medications, Narcotic painkillers, Steroids, Antibiotics, Antihistamines, Benzodiazepines, Antiseisure Medications, Sleeping pills, and even drugs for incontinence.

What's the bottom line here? You'll have to decide for yourself but perhaps it's that just about every medication you have ever or will ever be prescribed has a potential for interference with the brain's cognitive functions.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/17/16 8:23 P

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Hi everyone,

Sorry for my absence I've had a very rough emotional week with family stuff going on. Hopefully it's beginning to lift a little. If I can get through tomorrow and the weekend I'll be back full strength Monday. I'm home for the week Took a week off. Still monitoring things from home but not 100% concentrated like I would be at work. Will have more to post on the prevention of Alzheimer's a well.
Right now I'm going to grab my supper and go try and relax with hubby.

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/14/16 9:15 A

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I know I'm putting an awful lot of information in these but I'm going chapter to chapter through his book. Because this is no longer just a label anymore, nor is it hereditary; genetic but it has become a part of the aging process which means it threatens our QUALITY OF LIFE and I'll be damned if I live out my life the same way my parents are! And now knowing what I know, if I can put this out there to as many as possible and have it taken SERIOUSLY you don't have to either!

emoticon emoticon emoticon

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/13/16 6:09 P

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The Risk Factors

Doctor and scientists alike have spent a lot of time trying to figure out the causes of Alzheimer's and dementia, just as they have been diligently trying to figure out what cause a multiple number of diseases. In theory, as with anything in life we can determine that A causes B. All we have to do to stop B from happening is eliminate A, right?

It is unfortunate however that as humans we are not quadratic equations. We can't just solve for X. Everyone is different and even if we feed two different people the exact same diet or give them the exact same stressors, their bodies react differently. SO the best we can do is make educated guesses as to what increases our risks.

In general, the risk for dementia is age related, not gender related. However, woman with two genetic copies of the e4 variation of the APOE gene have double risk than men.
90% of Alzheimer's occurs after 60, but new cases are not common after 90. It is twice as common in African-American as in Caucasian-Americans.

However, if you are trying to guess as to what actually causes Alzheimer's, there a number of things we can point to. In particular medical, lifestyle, and environmental factors.

Medical Issues

As a whole our nation is pretty terrible at preventative medicine. What we typically "think as preventative" is really just early detection. While it's true that regular screening through tests such as pap smears, prostate exams have saved thousands of lives, they are still not preventing any diseases as so much as catching them early enough that treatment is effective. True preventative requires complete lifestyle change to keep these diseases from showing up in the first place.

Part of the reason is because medicine has advanced to what it has today we don't think of cancer or diabetes, or heart failure as an immediate threats. It's something that happens to other people, but I won't get it.
Added to that, most people are under the mistaken assumption that mental and physical ailments are completely separate from one another. They think that if they develop diabetes, heart disease or god forbid, cancer that at least their mental faculties will remain in tact.
unfortunately we are all in for a rude awakening. The reality is that chronic diseases are just the opposite of what we have come to believe. They actually account for 7 out of 10 leading cause of death in the US. And study after study shows that if you do contract any of these diseases that it's not long before cognitive changes set in as well.

These include
Heart Disease, the number one killer; atrial fibrillation (irregular heat beat) leading to strokes, heart attacks, and embolisms (blood clots). Hypertension, causing damage to the cerebral arteries which leads to brain atrophy and lesions.
It comes as no surprise that dementia can be caused by strokes, atherosclerosis (plague build ups in the blood vessels) causing blockages to the brain causing cognitive decline.

The connection between the two is now so strong that Alzheimer's is being referred to as "Type 3 Diabetes"
Additionally diabetics have high blood pressure, heart disease,, kidney problems, which bring their risks to cognitive health.

People sometimes manifest dementia-like symptoms - forgetfulness, disorientation, inattentiveness, and slowed responses.
While researchers are working to unravel the associating between depression and cognitive decline, the best thing to dos is to take active step to handle any depression you may be experiencing.

Pernicious Anemia/Vitamin B12 Deficiency,
Vitamin B12 is vital to the nervous system to function properly, so the possibility of getting dementia like symptoms are there if you have pernicious anemia or vitamin B12 deficiency.
Symptoms include: confusion, slowness, irritability, and apathy, as well as loss of balance, numbness and tingling. Fortunately theses are easily detected through a simple blood test and a treatment through vitamin B12 supplementation.

Lifestyle and Environmental Factors,
The reality of the above medical issues, generally speaking, is that they are the result of a long period of lifestyle choices long before any symptoms ever show up.
It is most unfortunate that we live in a society where processed foods are cheap, 60+ hour work weeks, a full night's sleep is scarce, and exercise is an inconvenience.
Our bodies were never designed to endure this kind of stress and after years of dealing with it these have become the results.

Remember the Bredesen, study that was first talked about - taking away processed foods, adding in fruits, vegetables, naturally raised meats, eating organic as much as possible, and emphasizing low glycemic, low grain, low inflammatory foods.
Much of the research on diet , nutrition, and disease that has come out in the last couple of decades points to the simple truth: that one way or the other inflammation is the source for most of our modern diseases!

Poor blood sugar - leads to insulin resistance, which causes inflammation
Processed foods - foods manufactured in a lab by chemical engineers causes inflammation.
Antibiotics, - which are injected indiscriminately into our livestock, causes inflammation
Toxins, - which are plentiful in our foods thanks to unrelenting use of pesticides, causes inflammation.
With any of these, plague can build up in the brain impairing the neurons' ability to communicate with each other. Then, because we are not eating well our bodies lack the proper nutrients to break down the plague which further increases the problem and turns it into a vicious cycle making impaired cognition an obvious result.

Needless to say that our risk of Alzheimer's is significantly higher if we eat:
Processed foods, Conventionally grown red meat and vegetables
Grains, starches, and other high glycemic foods.

Stress does indeed damage the brain. Most noticeably causing high levels of cortisol which over time atrophies the hippocampus and our memories.
Stress not only ages our brain but shortens our telomeres - the sequences at the end of our chromosomes that protect our chromosomes from aging - a bumper if you will. Essentially they regulate our life span and as we age they shorten. So stress literally ages and damages our DNA if we don't manage it!

Anything that reduces oxygen to the brain is going to increase our risk of cognitive decline, and the fact that smoking does that is a no brainer. Smoking increases our risk of Alzheimer's by 45%! and 14% of all Alzheimer's cases can be directly attributed to smoking! If you have additional heath issues and smoke your probability only gets worse!

Who of us has never questioned the wisdom of "sleeping third of our lives away," but now we know that sleep is the only way to restore our brains function t 100%
Sleep is important for memory consolidation (moving memories from short-term to long-term, clearing metabolic waste from the brain, body growth/repair in general, behaviour/moods, and there is no shortage of proof of how sleep impacts cognition.

Exercise or lack thereof,
We've already talked about how diet impacts dementia directly and of course we know diet effects health issues.
It follows naturally that the flip side of that equation would be exercise. People who don't exercise are more likely to develop Alzheimer's. And studies show that woman are nearly twice as likely to develop it without exercise.

We are starting to see a clearer picture that we are surrounded by toxins. And most everything that is toxic to our bodies eventually effects our mot complex organ; the brain.
Pesticides like DDT which is still out there in our environment, are much higher in brains of Alzheimer's patients.
Aluminum is another. For decades research on the subject continues to prove that the two are linked. Obviously sources of aluminum are pot and pans, antiperspirants, antacids, vaccines. aluminum foil, soda and food cans.
Toxins called nitrosamines, which come from meats cooked at high temperatures, have also been linked. The common use of nitrogen-containing compounds(nitrates, and nitrites as preservatives) along with cooking methods 9e.g. grilling) that bind the nitrogen to amino acids in protein foods is causing more stress on our bodies as well. This stresses our arterial lining, the endothelium, increases our insulin resistance and thus Alzheimer's (Actually anything that damages the capillaries or microcirculation, can reduce brain volume.
Then there's fluoride toxicity. The penial gland, located just behind your forehead is where melatonin is made. This gland is sensitive to fluoride, collecting more than any other part of the body. After too much fluoride the gland calcifies effecting our melatonin production thereby effecting our quality of sleep.
Where do we get fluoride? Antidepressant drugs like Prozac (1/2 fluoride by weight) another fluoride based drug is Cipro, cooking with Teflon and of course added to our water supply.
So besides taking all the normal precautions to avoid unnecessary exposure to toxins, good nutrition is how our bodies clean themselves.

Lastly, Genetics which we've already covered.

We've now covered a lot of information in what causes this dreaded disease. So before moving on, it is worth noting that there are four easily reversible causes of dementia:

Hypothyroidism - a deficiency in the ability of the thyroid to produce important hormones

Vitamin B12 Deficiency - There are 13 essential vitamins that because the body cannot make enough of them on it's own, so you have to ingest or inject them.

Lyme Disease - a tick born bacterial illness causing inflammation and neurological problems. People who spend a lot of time in tall grasses and heavily wooded areas are at higher risk. In addition to memory loss, symptoms may include joint pain, numb or weak limbs, depression, partial facial paralysis, fatigue and more.

Neurosyphilis - the result of syphilis left untreated for many years, at which point the disease spreads to the brain and spinal cord.

ALL people with memory difficulties should get tested fro thyroid function, B12 deficiency, as these are easily detectible and reversible.
The other two should be tested fro as well if there are risk factors involved.

Source The Unbreakable Brain Will Mitchell

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/13/16 12:31 P

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The Science of the brain

From medical research on Alzheimer's we now have the knowledge that the cause is the misfiring of the brain So what causes our brains to stop working properly, and what can we do to fix it--let's look at how it works.

Obviously we already know that the brain is a very specialized organ setting us a part from the rest of the animal kingdom. A most vital organ that has nutritional needs and chemical stresses requiring the supporting nutritional foods and exercise to function in optimal capacity and stay working strong.

The brain uses 87% of an 8 pound baby's metabolism and 25% as adults - which is pretty impressive, considering it comprises 1-2% of our body weight!
I'm not going to go into a lot of detail of who does what function in the brain because it's too mind-boggling complicated. ( no pun intended)
But to give us a very crude crash course, there are three main parts to the brain:

The Brain Stem
This controls our most basic functions: the autonomic systems This includes breathing, digestion, heartbeat etc. - the things that "run on their own".

The Cerebellum
This mostly controls our physical movements; balance and motor skills. It does serve some of our cognitive functions. Those mostly associated with repetition and automatic responses like language, emotions and so called procedural memories (things like riding a bike, tying a shoelace or reading.

The Cerebrum or Cerebral Cortex
This makes up for 3/4s of our brain controlling some of our autonomic functions but the bulk of our cognitive activity takes place here. This includes our perception, conscious thought, and memory retention. It also has a number of sub-sections, but the parts most critically associated with memory are

The Prefrontal Cortex
Located right behind your forehead this stores our short-term ad long-term memories

The Limbic System
Located in the centre of our brain plays a number of key roles in processing those memories.
Particularly the Hippocampus which converts short-term memory into long-term memory and the Basal Ganglia which has a s section called the striatum important in forming and retrieving our procedural memories.
As has been said all of these tie together in incredibly complex ways most of which are involved in memory function one way or the other, stored in it's particular section of the brain specific to it's kind of experience.
All of which to say, the brain is far to complex to simply point to the specific part that controls memory and say "There it is! Let's fix what's broke!" No, it's a dense and highly connected web that processes countless pieces of information simultaneously. And here is why this is so very important; because of how interconnected it is the brain needs highly efficient communication system in order to function to do it's job properly.

When the System Misfires

The communications system comes in the form of neurotransmitters; chemicals that literally transmit information from one part of the brain to another. We may associate the names of serotonin or dopamine our brain's natural "happy chemicals." These are manufactured and formed in one section and then released to travel to the other parts to produce a distinct experience or emotion, both of which effect memory. Other neurotransmitters involved with our memory, learning, attention, and wakefulness functions include:

Acerylcholine which impacts attention and concentration.
Glutamate the most abundant neurotransmitter in the nervous system which does the actual work of strengthening the synapses between the pre-frontal cortex and the Hippocampus (forming our long-term memories)

Epinephrine more commonly known as adrenaline, strengthens the memory connections during stressful situations so that the strength of the memory is proportional to its importance; and
Norepinephrine which has been found to stimulate the spatial memory retrieval ( in other words, remembering where you are and where you are going).

However, unlike other tissues in our bodies our neurons don't store energy themselves, but are instead are constantly fed by the blood vessels around it which in turn feeds the neurons with the supply of oxygen they need, otherwise the neurons die.
In fact the brain is such a sensitive organ that even minor drops in blood sugar or oxygen can significantly reduce its functionality. This leads to symptoms like fatigue, the inability to concentrate and irritability or other mood swings. (Sound familiar?)
Point and fact, the body can not function without the brain, therefore we must keep it fed with the much needed energies, supplying the energy that keeps it functioning at optimal capacity!

All this means is we need to be feeding it with and giving it access to the proper ingredients in order for it to preform all of its myriad functions. It needs the production of new proteins, which requires minerals like calcium and magnesium along with Serotonin, dopamine, and glutamate made up of amino acids. Acetylcholine is made form choline, a B vitamin (found in liver and egg yolks. There are more than a hundred neurotransmitters known so far and the basic message is the same: they are all made from nutrients.

And of course there's more:

We know that when our bodies are exposed to something for long periods of time it will adapt to accommodate. For example starring at a bright light for say fifteen minutes and then looking away. We have difficulty seeing properly for a little while.
Now imagine staring at that same bright light for 20 years. How long do you think it would take for our vision to be restored? Days? Months? Years, Never?

The same thing happens in our bodies when constantly exposed to certain stressors. They acclimate and/or become damaged over time.
For example, cortisol is the hormone released during stress. The Hippocampus has many of those receptors which is why we are often able to remember the most detailed accounts of highly stressful situations. The stress receptors flood the Hippocampus the same time as the incident which is what produces the highly detailed memory. However, too much cortisol over time damages the hippocampus in the same way the long term over exposure to bright light damages the eyes, which in turn damages our ability to recall short and long-term memories. And in today's world we humans are exposed to far too much long-term levels of high stress.

The upshot? When the brain lacks the ability to retrieve energy from the blood vessels, it gets damaged and can not function at optimal capacity.

Alzheimer's, effectively is the result of one or more of the above occurring over long periods of time. In various parts of the brain plaques build up and neural fibers get tangled, causing break down in the communication system resulting in the slow and steady death of the neurons and synapses. These then atrophy, leading to memory issues and eventually disorientation, speech impediments, behavioral issues and all the other symptoms we associate with Alzheimer's and dementia.

And although "pruning" is a natural normal part of our brains function - unneeded neurons die off so that the body doesn't waste energy feeding cells that don't need - obviously we want the brain to be smart enough about the neurons it chooses to kill off. That is why it is vitally important in how we use and feed those neurons.

Source: The Unbreakable Brain by Will Mitchel

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

11/12/16 5:21 P

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As of late there's a whole lot more than just weight-loss; diet and exercise that has become relevant even prevalent to our future quality of life and I want to get this out there because if not checked at the door now, means serious cognitive decline to most if not all of us.

What am I talking about? I'm talking about Dementia and Alzheimer's.

My mother was diagnosed with it two years ago. And now she lives in an imprisonment of her broken mind. And while she lives in her imprisonment we live in a hell outside that imprisonment.

There have been many advances in the world of medicine with Alzheimer but still one in three people will die of dementia in the United States. Two thirds of them woman.

Due to my own mother slowly dyeing of this life stealing, life threatening disease I have made it my mission, almost a vendetta to decrease my chances of following suit.

Is it possible to reverse Dementia, and Alzheimer's, even prevent it? The answer is YES!.

I of course have lived an entirely different lifestyle than my mom so I have already increased my chances of preventing this for myself. If we had realized in time what was happening we could have had a much better chance of reversing it in her!

With the natural aging process we all expect some decline, minds are less sharp and our physical capabilities are reduced. Forgetting where you put your car keys, your children or pet's names but what's worse is the growing prevalence of Alzheimer's and other dementia related diseases that is causing millions of people to suffer as they lose their autonomy, freedom and independence bit by bit.

While the brain still holds mysteries there is a lot we have come to know about getting and keeping it healthy and reversing the damage that might already be there.

Our brains are the interface between our minds and spirits in this world, but it is also an organ, a physical organ that like all other organs, has nutritional needs and chemical stresses. Just like keeping our bodies physically fit requires exercise and nutritious food, our brains need to be fed and exercised to stay strong and sharp or get stronger and sharper.

So what do we need to do?

In the fall of 2014 press release Dr. Dale Bredesen said: The existing Alzheimer drugs only effect a single target while Alzheimer disease is more complex. Imagine having a roof with 36 holes in it and your drug patched one hole very well. The Alzheimer drug may have worked but only patched a single hole which leaves 35 other holes with leaks.
His point was that Alzheimer's is a disease in which multiple factors - inflammation, poor blood sugar, poor nutrition, life stressors, etc - all come together to form a single terrible result. So he wanted to see what would happen if he could patch as many holes as he could.

So a study was designed to do just that.

He took ten people at different stages with varying degrees of cognitive decline and put them on a multi-faceted regime. He started with managing their blood sugar, eating a low glycemic, low grain, low inflammatory diet. They took out processed foods and added in fresh fruits and vegetables and healthy meats (as naturally raised or organic as possible).He then added stress reduction in the form of mediation and 30-60 minutes of exercise per day 4-6 times per week. They took B vitamins and herbs like ginko, ashwaganda and bacopa ( need to find out what these are) and made sure their vitamin D levels were optimal. They took supplements like zinc and copper, CoQ10, and carnitine. He also made sure they had no less than 8 hours of sleep per night. If they had sleep apnea, they were treated for it. They ate medium chain triglyceride oil.

Here's what happened. Are you sitting down? It worked!

One 67 year old patient who would get lost driving, forget where her exits were. She'd forget what she had read by the time she'd get to the bottom of the page. She'd mix up the names of her pets, forget where light switches were in a house she'd lived in for years. Her mother had died of dementia and her doctor had told her she had the same condition.
Though she was only able to take on some of the suggestions, within 3 months she was navigating with no problems, remembering phone numbers without difficulty read and retain information, and over all, she became asymptomatic. She noted that her memory had been better than it had been in years. On one occasion she contracted an acute viral illness and had to stop the program and noticed a decline, which reversed when she could again restart the program. Two and a half years later now age 70, she remains symptom free and continues to work full time.
There are other examples but overall Dr Bredesen's study had a 90% improvement rate which means 9 out of the 10 participants saw distinct sustainable and noticeable changes in their cognition. Only one of them the most advance Alzheimer patient did not improve.

It is preventable if caught in time! If they can do it, and cause such huge improvement so can we! We just have to start!

Genetics you ask?

The APOE gene deals with cholesterol production and transport, and it's called a "risk-factor gene" because a certain variation of it (APOEe4 allele or genetic version increases a person's risk of developing cardiovascular disease and Alzheimer's. Approximately 14% of the Caucasian population and 19% of the African decent have APOEe4 version.

Here's the thing though - just because the two are associated does not mean that APOEe4 causes Alzheimer's. People get Alzheimer's who have different stains of A_POE, and there are people with APOEe4 who don't get it at all. It simply means that the risk could be greater. especially if other factors are in place.

Scientists are beginning to realize that it's a combination of multiple genes, lifestyle and the added epigenetic stressors (outside influences) diet and exercise, chemicals, smoking, certain nutrients, and stress that turn those genes on or off and cause disease.

This is why people even in the same family will not all have the same health issues. It is also the reason why genetic testing for Alzheimer's is not recommended. Regardless of what our genes say or don't say, there are steps to take to prevent and reverse cognitive decline!

Trust me I'm on a mission. And as I learn I will pass it onto you! I'm right now reading The Unbreakable Brain by Will Mitchell who's grandmother died of Alzheimer's and made it his mission in life to find answers and I believe he has.

Edited by: NOMORESTALLING at: 11/26/2016 (15:58)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

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