December 2022 Newsletter
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease (AD). On my journey of discovering ways to mitigate my risk, I pass this information on to you in this Brain-Body-Health (BBH) Newsletter.
"At the center of the Universe is a loving heart that continues to beat and that wants the best for every person. Anything that we can do to help foster the intellect and spirit and emotional growth of our fellow human beings, that is our job."
— Fred Rogers, "Mister Rogers' Neighborhood"
LESSONS FROM LIFE
As I look over the 2022 newsletters and review your feedback, I am filled with gratitude. When I started BBH Newsletter, I wasn’t sure if anyone was interested in reading about preventing dementia but you dear readers have proved me wrong. As I talk with you on the streets or during our coaching sessions, your thoughtful questions keep me writing and researching. Throughout the year, you have been intrigued enough to keep reading and spreading the word about dementia prevention. Thank you! For this last issue of 2022, I’m using our SLEDS+ to highlight our learning curve this year.
LESSONS FROM COACHING
SLEEP: Non-negotiable. Optimized when you are getting 8 hours. If you are not getting this, get thee to a sleep doctor or contact BBH. Read: Matthew Walker, Why We Sleep.
LEARNING: Add in Brain HQ to speed cognition. Read: Soft WIRED: How The New Science of Brain Plasticity Can Change Your Life. Obtain yearly necessary Laboratory work (*see Coaching Section). Find out your APOE 4 status via genetic testing at 23andme.
EXERCISE: The best thing you can do for your brain is this- Strength Training and Aerobic Exercise. Surprise, we found out it also reduces cancer.
DIET: Optimizing diet means reducing simple carbohydrates, red meat, and eliminating processed foods (cereals, corn chips, cookies, pies, cake, french fries). We learned the value of increasing protein and fiber and reducing our saturated fat and alcohol.
SOCIALIZATION: Challenging with the pandemic, but we Zoomed with each other, walked together, and connected via online groups. Keep up the good work and continue to be safe and healthy. It’s tridemic time so wear masks indoors!
STRESS REDUCTION: Yoga, Qi Gong, meditation, silence, solitude, online groups. Finding what makes us feel good and milk it. This is in accordance with how neuroplasticity builds “muscle memory” and keeps our neanderthal nervous system in check.
LESSONS FROM SCIENCE
This month one of the most popular stories that has put Alzheimer’s Disease (AD) and the APOE4 gene at the forefront of the news is this Vanityfair article. It centers on Chris Hemsworth, who finds out he carries 2 copies of the APOE4 gene, while in a series focused on health and longevity called Limitless. I’ve just rejoined Disney plus so I can watch it. It is exciting to see the APOE4 gene explained in the news and more people are calling to talk about it. Here’s more on our APOE4 family story.
Most of you know I live with three prior generations of trauma from AD. My mission is to be the first in 4 generations to not develop this disease and to pass on strategies and research to you. Preventing dementia begins with knowing your risk. The strongest genetic risk is the APOE 4 gene. These recent articles on Mr. Hemsworth are strong reminders of why everyone needs to know if they carry this gene. The APOE4 gene predisposes to not only AD, but Lewy body dementia, heart attack, diabetes, lipid disorders, and inflammation all of which co-contribute to AD 23andme (which is $70 off till December 30th).
Now’s the time to check to see if you have this genetic variation. Contact BBH if you have questions about getting this test.
Here's to the NEW YEAR and optimizing our health,
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“If you want to go FAST, go alone. If you want to go FAR, go together."
- African proverb