PRE CLASS HOMEWORK
Action Plan: G
Video: Dr. Mercola Interviews Dr. Perlmutter (Full Interview)
POST CLASS NOTES & RECIPES
We spoke a lot about toxic thoughts this week in our brain health class and how to use our brain (thoughts) to create sustainable change.
We also discussed the fact that there is a MIND BODY effect but also a BODY MIND effect
Statistics tell us that 10% of 65-year-olds, 25% of 75-year-olds, and 50% of 85-year-olds will develop dementia or Alzheimer’s disease. Alzheimer’s is now the seventh leading cause of death.
Scientists now call Alzheimer’s disease “Type 3 diabetes.” this is because insulin resistance and elevated HbA1C (blood sugars) have been result in an increased incidence of Alzheimer's disease and Dementia.
Dementia actually begins when you’re younger and takes decades to develop and worsen.
Eating sugar and refined carbs can cause pre-dementia and dementia. But cutting out the sugar and refined carbs and adding healthy fats can prevent, and even reverse, pre-dementia and early dementia.
More recent studies show people with diabetes have a four-fold risk for developing Alzheimer’s.You don’t have to have full blown type 2 diabetes to develop brain damage and memory loss from high insulin levels and insulin resistance.
We once thought we could not reverse artery-clogging plaque that triggered heart disease. We now know otherwise. Similarly, dementia can be reversed if caught early enough and by attending to all the factors that affect brain function – including diet, exercise, stress, nutritional deficiencies, toxins, hormonal imbalances, and inflammation.
To do this is, in fact, quite simple. The basic principles of Functional Medicine, or treating the root cause of disease, help optimize your biological functions. Simply get rid of the bad stuff and put in the good stuff. Your body takes care of the rest. It knows what to do and heals itself.
8 Steps to Reverse Memory Loss (From Mark Hyman)
1. Balance your blood sugar with a whole-foods, low-glycemic diet. You can achieve this by taking out the bad stuff (refined carbs, sugar, alcohol, caffeine, processed foods, dairy, and inflammatory, omega-6 rich oils such as vegetable and seed oils) and putting in the good stuff (healthy fats like avocados, walnuts, almonds and cashews, grass-fed meats, pastured chicken and eggs, olive and coconut oil).
2. Eat healthy fats that make your brain happy. These include omega 3 fats in wild fatty fish, as well as coconut oil, extra-virgin olive oil, avocados, whole eggs, nuts, and seeds.
3. Exercise daily. Even a 30-minute walk can help. More active readers might want to incorporate high-intensity interval training or weight lifting. Studies show physical activity can prevent and even slow down the progression of cognitive decline and brain diseases like dementia.
4. Supplement wisely. At the very least, take a multi-vitamin and mineral supplement, an omega 3 fat supplement, extra B6, B12, and folate, as well as vitamin D3. And, a good probiotic will enhance the brain-gut relationship. (Tumeric, Resveratrol and DHA are also well researched supplements that benefit our brains)
5. Check your thyroid and sex hormone levels. If they are out of balance, you will want to treat them.
6. Detox from mercury or other heavy metals.
7. Control stress levels. Chronic stress takes a toll on your body and brain.Relaxation isn’t a luxury if you want to prevent or reverse dementia. Whether that involves deep breathing, meditation, or yoga, find something that helps you calm down.
8. Get 8 hours of sleep every night. Studies show poor sleep becomes a risk factor for cognitive decline and Alzheimer’s disease. Aim for at least 8 hours of quality sleep every night.
And ... what you were really waiting for is the lemon bar recipe...Here is a link to the Rawtarian’s website for the lemon bar cookies I love. I use less dates and probably more lemon and lemon rind.
Here is a delicious recipe by our Health Coach Melanie
10 oz of macadamia nuts
1/2 cup of shredded coconut
1/2 T of coconut oil1 T of lemon zest
Juice of 1/2 lemon
1 t of vanilla
5 pitted medjool dates
1/2 cup of shredded coconut (do not place in processor)
Add everything to a food processor. Blend together until finely mixed. Form into balls and roll in shredded coconut. Keep refrigerated. Enjoy!!
Here is a link to the Rawtarian’s website for the lemon bar cookies I love. I use less dates and probably more lemon and lemon rind.