Alzheimer’s disease, neuron degeneration and what we can do to delay it succesfully
This is the last article of the series. I sincerely hope that you enjoyed it and learned to apply even a part of it, to keep your brain healthy until some very advanced age. This is also for you @regenerette, to give you some ideas. Test it, keep what is good for you and forget about the rest.
On my last blog post I was talking about the tests needed to detect it early. Once we know that we are prone to some subtype of Alzheimer’s Disease (AD), what can we do to succesfully delay it (or even keep it at bay, if we are really lucky, genetically and otherwise).
There are five causes that are usually related to early cognitive decline for every one of us, and we can deal with them optimizing our mental health adequatelly:
- Insulin resistance
- Inflammation and infections
- toxins (can be biological, chemical or physical)
- hormonal balance, nutrients for the brain and trophic factor enhancing
- restoration and protection of synapses (even for lost of dysfunctional ones).
Diet: A Keto-diet can greatly improve in relation with inflammation. This is a good video explaining the dangers of this diet and the benefits of this kind of diet.
Exercise: You will need to make an effort in here, with 5–6 times a week, aerobic and strenght, for 30–50 minutes.
Stress reduction: Meditation, yoga postures and pranayama exercices can greatly help with this issue.
Brain training: 30 minutes 3 times a week or 15 minutes for 6 times a week.
Supplements that help preventing or delaying AD:
-MCT oil 1–3 g daily
-Curcumin or turmeric 1 g twice daily
-Ashwaganda 500 mg twice per day
-Bacopa monieri 250–500 mg twice per day
-Gotu kola 500 mg 1–2 times per day
-There are other Ayurvedic remedies indicated for this, without enough research done at the moment: Rhodiola, Hericium, Shankhpushpi, Triphala, Guduchi, Guggul and few more.
-Magnesium threonate 2 g per day (in the evening, can have sedative effect, not before driving or using heavy machinery)
-Ubiquinol 100 mg
-PQQ 10–20 mg
-Resveratrol 100 mg
-Nicotinamide riboside 100mg
-Omega3: DHA 1 g, EPA 0.5–1 g
-Liposomal glutathione 250 mg 2 times per day
-Enough vitamin D and K (D level target of 50–80)
-Probiotics and prebiotics (read here and here)
-Mixed tocopherols and tocotrienols (vitamin E desired level 12–20)
-Detoxification protocols if heavy metals or biotoxins are present
-Specific antibiotic treatment if infection is present
-Discontinue or minimize medication interfering with cognitive function if possible.
Note: All the supplements are preferable to be from natural sources (fruits, veggies, dairy etc) as they are better absorbed than the farmaceutical products. You may need at least 6 months of dedicated effort to undue what you probably done wrong for your entire life. You don’t need to do or use all of them, but test and adopt the habits that help you the most and implement them in your daily routine.
Live long and and prosper!
George
Previous related posts:
How to (not) lose your mind — a (not so) original approach on Alzheimer’s disease (1)
Alzheimer’s disease and vitamin B group optimal levels (2)
The homocysteine blood test, hippocampus atrophy and cognitive decline (3)
Alzheimer’s disease and the insulin resistance (4)
Alzheimer’s disease and the inflammation (5)
Alzheimer’s disease and the lack of vitamin D (6)
Alzheimer’s disease and the hormonal (im)balance (7)
Alzheimer’s disease, metals, heavy metals and other kinds of rock (8)
Alzheimer’s disease and the secret weapon against it (the sleeeeeeeep) (9)
Alzheimer’s disease and the danger of lipids (I mean bad cholesterol, but you know that) (10)
Alzheimer’s disease and two very important vitamins related to it (11)
Alzheimer’s disease and the links to the gut intestinal flora (12)
The Alzheimer’s disease and the bloodstream-brain barrier (13)
Alzheimer's disease, gluten sensitivity and autoantibodies (14)
Alzheimer’s disease early detection — complete list of tests (15)
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Thank you so much. I also emailed you.
I am using for the past 3 months most of the things here, supplements, practices for relaxation, Astaxanthin also, D3 and K2, Klamath algae, Turmeric complex etc.
Reblogged and liked!
Happy to help. This is all I could do as i worked in weekend 8-20 shifts. Oh, almost forgot, check Wim Hoff techniques if you do not know about him yet.
I know him. I'm about to start the breathing techniques this week. Thank you!
I do not know if you checked his writings about mitochondria and cold showers.
Rather his videos, but I will look into his writing using cold showers for psoriasis, autoimmunity, hernia if any writings on this. Thank you for the direction!
Have you read my email?
i , i think i send a reply. i you get it.
I'll check tomorrow.
Hey, thanks for all this information. As I've seen a parent struggle with this disease, this topic is definitely of interest to me. Regarding this specific post, I do have a question (probably a dumb one) about the exercise part. There's a lot of info out there about the recommended minimum amount, but I find it quite difficult to figure out what is too much. I'm guessing at some point it can induce inflammation and become somewhat counter-productive. I realize it can vary a lot from one person to another, but I don't find the typical 'Just listen to your body' answer satisfying. Is there any metrics that could be used to kind of detect over-exercising (I've read about heart rate variability for instance)? Just curious if you had any comments on that. Thanks!
It is not the exercise that is the problem for some, but not letting enough time in between trainings to recover. It is indeed individual, but for me training a good sleep and 24 hours rest do the trick. That means 3-4 trainings for day. If i start to feel incomfortable i stop, even if i trained only 5 minutes.
Another way is to increase progresivelly, so if i did lets say 8 repetition chest with 50kg, next time i try 9 reps or 55 kg. but there is no exact science. There is an optimal cycle to prevent the lactic acid in muscle though.