ReCODE: Key Concepts for a Healthy Brain
This is the final article in a series of six articles based upon the research and conclusions of Dale Bredesen, M.D. as published in his book, The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline.1 The first article in the series can be found here: Maintain Your Brain – Introduction.
- For lab test results that are out of range, aim to reach optimal levels to correct the imbalance between synapse preservation and synapse destruction that is the root cause of cognitive decline.
- Address as many out-of-range results as possible. Remember the metaphor of the Alzheimer’s-vulnerable brain as a leaky roof with up to 36 holes? The more holes we can patch, the better the chance of averting or reversing Alzheimer’s.
- Address the root cause of each out-of-range result. For example, if there is inflammation, remove the cause rather than just suppress it and have it flare up again later.
- Personalize the program according to each person’s lab results.
- Realizing that not every personalized protocol will be followed to the letter, following enough steps sufficiently will take take the person to the “tipping point” or “threshold” from synapse destruction to synapse maintenance and preservation.
- The program is dynamic, in that the person tweaks it to optimize it, guided by the ongoing results.
- Drugs are not the first line of treatment and may not even be necessary.
- The earlier treatment is started, the greater the chance for complete reversal.
- Don’t be overwhelmed by the apparent complexity or number of elements that may be indicated. There is a workaround or crutch for nearly every element. You can make it work. Think about the alternative: possible progressive dementia.
The Anti-Alzheimer’s Diet Ketoflex 12/3 2
To understand why this diet is optimal for cognitive function, let’s look at its components:
- The first part, “Keto” refers to ketosis, the process by which the liver breaks down fat when you are low on carbohydrates. Mild ketosis is optimal for cognitive function. Here’s how to promote ketosis:
- A low carbohydrate diet (minimize sugars, bread, white potatoes, white rice, soft drinks, alcohol, candy, cakes, and processed foods);
- Moderate exercise (at least 150 minutes per week);
- Fast (don’t eat) for at least 12 hours between supper and breakfast; and
- Consume fats such as MCT oil (medium-chain triglyceride oil) or unsaturated fats such as olive oil, avocado and nuts.
This regimen switches your metabolism from carbohydrate burning and insulin resistant, which promotes Alzheimer’s, to fat burning and insulin sensitive, which helps prevent it.
- If you experience carbohydrate craving or feel low-energy, it helps to take MCT oil (medium-chain triglyceride oil) (1 gram capsules or 1 teaspoon of liquid) or coconut oil (1 to 3 teaspoons daily).
- Because ketosis is such a critical part of the program, Dr. Bredesen recommends purchasing a ketone meter to measure the ketone betahydroxybutyrate in your blood. Your betahydroxybutyrate level should be in a range from 0.5 mM to 4 mM.
The brand of meter mentioned by him in Appendix B of his book (Precision Xtra) and another that seems to be preferred by many of the visitors to the APoE4.info blog referred to by Dr. Bredesen (Keto-Mojo) are both available on Amazon. The meters also function as blood glucose meters. For ketone testing, make sure you buy ketone (not glucose) strips for blood (not urine) testing. (And yes, your finger has to be pricked with a lancet for testing with either of these meters.)
- The second part of Ketoflex 12/3, “flex” indicates that the diet is flexible. is is basically a plant-based. Include both cooked and uncooked vegetable of as many colors as possible. Fish, poultry and meat are considered “condiments” (included in small portions). Recommended protein is 1 gram per day for each kilogram of body weight. A person weighing 154 pounds (70 kilograms) would eat 70 grams of protein per day. According to the of Academy of Nutrition and Dietetics, 4 ounces of chicken contain 36 grams of protein, 4 ounces of lean ground beef provide about 28 grams of protein, and 4 ounces of cooked sockeye salmon provide about 29 grams of protein.
- The 12/3 part of Ketoflex 12/3 is to indicate that there should be no eating for 12 hours between the last meal of the deal and the first meal of the next day and that 3 hours should pass without eating between supper and bedtime. This regimen helps with insulin, melatonin and growth hormone levels, as well as inducing ketosis.
Make foods with a glycemic index lower than 35 the bulk of your diet. The Harvard Medical School Health website has a list of the glycemic idea for 100 foods here: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods. Avoid the “Dirty Dozen” and focus on the “Clean 15” seasonal.local and non-GMO foods here: http://www.fullyraw.com/dirty-dozen-clean-15/
- Avoid fruit juices in favor of whole fruits (for their fiber). The best fruits include wild berries, lemons, limes, tomatoes, and avocados.
- Avoid foods with simple carbohydrates, saturated fats, and lack of fiber.
- Avoid gluten and dairy as much as possible.
- Reduce toxins by eating detoxifying plants: cilantro, cauliflower, broccoli, cabbage, kale, radishes, Brussel sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, mama, rapini, daikon, wasabi, bok choy, avocados, artichokes, beets, danderions, garlic, ginger, grapefruit, lemons, olives oil, and seaweed.
- Include good fats in your diet, such as those from avocados, nuts, seeds, olive oil and MCT oil.
- Avoid processed foods in favor of whole foods. Processing introduces many damaging molecules.
- Probiotics and prebiotics should be included. Food sources include kimchi, sauerkraut, sour pickles, miso soup, and kombucha. (More information after the Healing Your Gut section, below.)
- Digestive enzymes are helpful, especially when switching from a carbohydrate rich diet to a good-fat-rich diet.
- Optimize nutrition and cognitive protection with supplements. Recommended daily doses for each unless you test optimal:
- Vitamin B1 (Thiamine) 50 mg
- Pantothenic Acid (a/k/a/ vitamin B5) 100 – 200 mg
- Vitamin B6 (P5P form) 20 – 50 mgs
- Vitamin B12 (methylcobalamin) 1 mg
- Vitamin B9 (methyltetrahydrofolate or methyl-folate) 0.8 – 5 mgs
- Note: All of the above B vitamins in their active forms are included in Thorne Research Basic B Complex, which is Approved by Consumer Lab and available for purchase from Amazon on this site.
- Vitamin C 1 gram (1,000 mg)
- Vitamin D3 Take 2,500 IU daily until you test within the 50 to 80 range. Or subtract your current level from your goal and multiple by 100. For example, if your goals is 70 and your current level is 20, multiple the difference by 100. 70-20 = 50 X 100 = 5,000 IU per day/
- Vitamin K As MK7 100 mcg for those taking Vitamin D
- Vitamin E as mixed tocopherols and tocotrienols 400 to 800 IU for vitamin E < 13
- Nicotinamide ribosome, 100 mg, for all.
- Citicoline, 250 mg twice a day to support synaptic growth and maintenance
- ALCAR (acetyl-L-carnitine), 500 mg to increase nerve growth
- Ubiquinol, 100 mg to support mitochondrial function in everyone
- Polyquinoline quinone (PQQ), 10 to 20 mg to increase mitochondrial number for everyone
- Omega-3 DHA from fish oil, kris or algae, 1 gram (1,000 mg)
- Whole coffee fruit extract, 100 mg once or twice a day for 3 months
- Ashwagandha, 500 mg twice a day with meals to reduce amyloid and stress
- Bacopa monnieri, 250 mg twice a day with meals to improve one of the brain’s key transmitter systems
- Gotu kola, 500 mg twice a day with meals to increase focus and alertness
- Hericium erinaceus (lion’s mane), 500 mg 1 or 2 times a day for nerve growth
- Rhodiola, 200 mg 1 or 2 times a day for anxiety and stress
- Shankhpushpi (skullcap), 2 or 3 tsp or capsules a day to enhance branching of neurons in the hippocampus
- For those with type 3 (toxic) Alzheimer’s disease, MCI or SCI, tinospora cordifolia (guduchi), 300 mg 2 or 3 times a day is helpful to boost immune support.
- For those with type 1 (inflammatory) Alzheimer’s disease, MCI or SCI, triphala – a combination of amalaki, haritaki, and bibhitaki – is useful to reduce inflammation. Take on an empty stomach: a capsule or make tea from powder.
- Avoid damaging food while cooking. Here are ideas to minimize loss of nutritional value and minimize production of AGEs (advanced glycation end products), which are associated with inflammation, oxidative stress, and many of the pathologies we see with diabetes and other chronic diseases.
- Moist heat, shorter cooking times, lower temperatures using acidic liquids such as lemon, lime, and vinegar;
- Food choices: uncooked plants have no AGEs;
- Grilling, searing, roasting, broiling, and frying all produce AGEs.
- If you are following the Ketoflex 12/3 diet and
- Your fasting insulin remains over 4.5 or
- Your hemoglobin A1c remains over 5.5% or
- Your fasting glucose remains over 90
No problem: try these one-at-a-time and check again on glucose control and insulin sensitivity:
- If zinc level is below 100, try zinc picolinate, 20 to 50 mg daily and check glucose in 2 months.
- If RBC magnesium is less than 5.2, try magnesium glycerinate, 500 mg a day or magnesium threonate, 2 grams a day.
- Cinnamon – just 1/4 tsp a day – is a wonderful way to improve glycemic control. Sprinkle on food or take 1 gram capsules.
- Alpha-lipoic acid is an antioxidant. 60 to 100 mg a day.
- Chromium picolinate lowers blood glucose. 400 mcg to 1 mg a day.
- Berberine lowers blood glucose. 300 to 500 mg a day.
Your doctor may prescribe metformin to reduce blood glucose.
Regular Exercise: Importance and Benefits3
Dr. Bredesen says, “Sitting is the new smoking. . . .sitting is detrimental to cognitive and physical (especially cardiovascular) health”. Most relevant benefits:
Exercise . . .
- reduces insulin resistance, a key factor in Alzheimer’s disease;
- increases ketosis, aiding production of the neuron-supporting molecule BDNF;
- increases size of hippocampus, aiding memory;
- improves vascular function, crucial for healthy neurons and synapses;
- reduces stress, a trigger of Alzheimer’s-promoting inflammation;
- improves sleep;
- nurtures newborn neurons; and
- improves mood.
Combine aerobic exercise (walking, jogging, spinning or dancing) with weight training 4 or 5 days a week for a total of 45 to 60 minutes per day. I have chosen to use economical resistance bands for my total body workouts. You can easily choose the appropriate level of resistance for your strength. Here is a 30-minute strength training YouTube video for men and women. I use it 2 or 3 times a week: 30 Minute Total Body resistance band workout. Other options include working out at a gym or with guidance from a trainer or health coach.
Sleeping Well: Indispensable for Optimizing Brain Health4
- Deal with sleep apnea if indicated.
- Get as close to 8 hours of sleep as possible.
- Avoid sleeping pills, which can compromise cognitive function.
- Light decreases melatonin, which your brain produces at night. Also, as we age, our production of melatonin declines. Many people find that they sleep better and awaken more refreshed if they take at least the amount the brain normally produces at bedtime (0.3 to 0.5 mg). If more is needed, it’s fine to take up to 20 mg.
- Melatonin, 0.3 mg to 20 mg at bedtime.
If waking up in the middle of the night occurs, especially if fixating on one thought or continually mulling over problems or things to be done, taking 100 or 200 mg of 5-HTP may help. Don’t take 5-HTP if taking an SSRI antidepressant such as Prozac or Zoloft.
- 5-HTP, 100 to 200 mg
If you’re waking up due to stress, consider meditation or a recording such as Neural Agility (“meditation on steroids”). Listening to this program drives brain frequencies that are associated with relaxation and enhanced synapse plasticity, benefitting formation of new memories. Research shows that regular meditation increases the volume of the brain’s hippocampus and reduces stress levels.
- Good sleep hygiene includes:
- Darkening the sleeping quarters or wearing a sleep mask (preserves melatonin);
- A quiet environment, with EMF-emitting devices (all TVs, video players, and mobile electronic device screens) turned off (see f, below, if you must read on your Kindle or laptop);
- Winding down, specially after a high-pressure day;
- Going to sleep before midnight if possible;
- Not exercising a few hours before bedtime;
- Lights out entirely, especially LEDs – if reading helps you wind down, use filters for reading lights or portable electronic screens;
- No caffeine or other stimulants after early afternoon;
- No heavy evening meals; and
- Keeping hydrated, but try not to drink so much water as to necessitate a bathroom run during the wee hours.
We humans evolved to handle intermittent stress, not constant stress. Stress increases levels of cortisol, which at high levels is toxic to our brains— in particular to the memory-consolidating hippocampus, which is one of the first structures to be assaulted by Alzheimer’s disease. For many people, meditation and yoga are powerful stress reducers, lowering cortisol, protecting the hippocampus from atrophy, and increasing the thickness of the cerebral cortex.
One simple stress-reduction method is to take a few slow, deep breaths (from the diaphragm, not the chest). Also mentioned are meditation, yoga, music, laughter, movement, and cutting back on caffeine and alcohol.
Hundreds of scientific papers have shown important cognitive effect of brain training. For example, one speed processing training program called Double Decision reduced the risk for dementia by nearly 50 percent ten years after the training, which is far more than any drug ever has. Several internet-based programs are mentioned in the book: Posit Science (Brain HQ), Lumosity, Dakim, and Cogstate. Dr. Bredesen seems most familiar with Posit Science and Brain HQ and says that they are ”years ahead of everyone else in this field”. Programs consisting of 10 to 20 mounts a day for 5 days a week or 30 minutes a day for 3 days per week are available. You can find them here: https://www.brainhq.com/.
Dealing with Inflammation7
Inflammation is one of the most important drivers of cognitive decline, and it feeds directly into the Alzheimer’s disease mechanisms. Resolving inflammation is therefore critical to reversing cognitive decline. Once your lab tests have determined why inflammation is present, I recommend a three-pronged approach to reducing it.
Resolve the inflammation:
An effective way to do this is by taking supplements called specialized pro-resolving mediators (SPMs), such as in a fish oil product called SPM Active. At present, SPM Active is only available through authorized practitioners, some of whom may be found on the website of the manufacturer, Metagenics.
Inhibit new inflammation:
Anti-inflammatories such as omega-3 and curcumin help prevent new inflammation. Dr. Bredesen recommends one gram daily of the omega-3 DHA (docosahexaenoic acid), from fish oil or krill or algae, and the same amount ( 1 gram) of curcumin.
- Author’s note: Doctor’s Best® High Absorption Curcumin provides that amount an is Consumer Lab’s Top Pick for high quality and lowest cost. Recommended sources of the anti-inflammatory EPA and DHA Omega fatty acids are NutriGold® Triple Strength Omega-3 Gold® and Viva Naturals Ultra Strength Omega-3 Fish Oil. Both have high concentrations EPA and DHA to counter inflammation and are Approved by Consumer Lab and both are in soft gel form. Take 4 tablets of either of these to get the 1 g (1,000 mg) of DHA daily that Dr. Bredesen recommends. Another option is Wellsona Brain Health Omega, 500 mg of DHA in each soft gel, but only 50 mg of EPA. If a liquid is preferred to the large soft gels then 2 tsp (10 ml) of CL Approved Barlean’s Fresh Catch® Fish Oil – Orange Flavor will give you the Bredesen-recommended 1 g of DHA.8
According to Consumer Lab, Omega-3 fatty acid DHA (900 to 2,000 mg daily), such as from fish or algal oil, may slow some aspects of age-related cognitive decline in people without dementia, particularly those who are not getting significant omega-3 fatty acids in their diets. DHA has been shown to foster memory-enhancement in healthy individuals. In a small study of healthy, young adults, better working memory performance was found to correlate with higher levels of DHA (as measured in red blood cell membranes), but not EPA.9
There are many other anti-inflammatories, such as ginger, cinnamon, pregnenolone, cloves, thyme, as well as anti-inflammatory foods such as green leafy vegetables, beets, and broccoli. Avoid non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen because they can damage the gut and kidneys. How important is pregnenolone? Dr. Bredesen states “Pregnenolone is the master steroid, from which estrogens, testosterone, and cortisol (among others) are derived . . .” and that stress can reduce one’s pregnenolone level. He recommends, “It can be addressed by over-the-counter pregnenolone supplements starting at 10 mg daily and then moving up to 25 mg or whatever boosts you to a pregnenolone level of 50 to 100 ng/ dL.” Consumer Lab has not yet reported any reviews of pregnenolone products.10
Remove all inflammatory sources.
Possible culprits include leaky gut, diets high in either simple carbohydrates or trans fats, and chronic infections such as from Lyme disease, viruses such as Herpes simplex, or molds such as Aspergillus or Penicillium and poor oral hygiene.
Healing the Gut 11
The importance of your digestive system in maintaining brain health is beginning to be recognized across the entire spectrum of medical, health and nutritional authorities.
Dr, David Perlmutter makes a convincing case that it is the most important element in his book, Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life.
According to Dr. Bredesen, “Healing your gut reduces systemic inflammation, improves nutrient absorption, enhances immune responses, and supports an optimal microbiome, thus increasing the products of the microbiome, such as some hormones and neurotransmitters. It is a key tactic in the prevention and reversal of cognitive decline.”
The first step is to eliminate or minimize the impact of your microbiome’s enemies: sugar, alcohol, GMO foods, antibiotics, certain anti-inflammatories (e.g., steroids and NSAIDs such as ibuprofen) and stress.
In addition to eliminating or minimizing these potential insults to the gut, there are complementary measures for gut healing. One method is bone broth, which traditional cultures known for their longevity have used over the ages. If you don’t find bone broth to your liking, there are workarounds Some people take colostrum capsules or L-glutamine capsules or zinc carnosine, all of which help heal the gut.
Maintaining Your Gut After Healing It 12
After healing your gut, it is time to consider taking prebiotics and probiotics. Dr. Bredesen recommends testing for leaky gut before beginning taking them because, if you take probiotics while your gut is still leaky, you run the risk of leaking the bacterial fragments into your bloodstream, increasing the inflammation. The good doctor suggests getting the Cyrex Array test. That would be Cyrex Array 2, according to the Cyrex Lab employee I spoke with, at a cost of $195 (not including your medical provider’s charges for prescription and interpretation).
Probiotics and Prebiotics 13
Probiotics are live helpful microscopic organisms. They are helpful bacteria that suppress the activities of harmful bacteria. They help your food pass normally through your digestive tract, extracting the nutrients and passing out waste material without diarrhea or constipation . These beneficial bacteria are included in many foods and supplements. Although there are foods that are good sources of probiotics (kimchi, sauerkraut, sour pickles, miso soup, and kombucha), some of these may not be to your liking. Many prefer to take regular probiotic supplements. Prebiotics provide food for the probiotic bacteria to thrive. Fiber-rich foods such as jicama, onions, leeks, and garlic are some sources of prebiotics. Some probiotic supplements include prebiotics and reveal that on the labels.
Guidelines for choosing probiotic supplements:
- Select a probiotic that has at least these five probiotic strains:
- Lactobacillus Plantarum (L. Plantarum)
- Lactobacillus Acidophilus (L.Acidophilus)
- Lactobacillus Brevis (L. Brevis)
- Bifidobacterium Lactis (also called B. Animalis)
- Bifidobacterium Longum
Also in our article, Selecting Probiotics (click here), there is a list of many other probiotic strains with details of the functions they serve in our bodies. Choose one that has at least 30 billion CFU (colony-forming units – which represent live bacterial counts).
Think of probiotic CFUs as individual living cells. When you select a probiotic, whether in a store or online, be sure to check the label of each probiotic you consider buying. They look something like this:
Notice that the 2 probiotics with the greatest number of CFUs (a total of 30 billion, almost 6% of the total) are two of the 5 most important probiotics. Also, notice that the product label pictured above contains a prebiotic fiber, which is food for the probiotics listed. There are 11 individual strains of probiotics with a total of 51 billion active, living bad bacteria fighters in this product. There is no reason to settle for fewer CFUs unless your health care provider recommends otherwise.
Of the probiotic products offered on this site, only two have Consumer Lab’s Approved status. Most of those Approved by CL have fewer than the 5 essential strains recommended by Drs. Bredesen and Perlmutter and/or lack the number of recommended CFUs. Although VSL #3® The Living Shield® looks attractive with 225 billion CFUs, a call to one of the U.S. providers informed me that all VSL products are now manufactured in Italy. CL recommends buying only VSL made in the U.S.A. I have included others by Garden of Life because every supplement by Garden of Life that I have checked has been Approved. I have been taking Garden of Life’s Raw Probiotics Men 50 & Wiser since before I started this site on the recommendation of an elderly Sprouts employee. Dr. Perlmutter’s name is associated with the formulation of at least 2 of Garden of Life’s probiotic products.
One question that is asked on Amazon is whether refrigeration is required because the product contains live bacteria cultures. Some of the bacteria will die after manufacture and before consumed. Trustworthy companies allow for that and estimate the number of CFUs that will survive until the stated expiration date. This is from the label of one of the Garden of Life probiotics:
“At Expiration Date under recommended storage conditions. Best if refrigerated. Store in a dry place at 71ºF (22ºC) or below.”
The Rhinosinal Microbiome 14
Potentially even more important in dealing with cognitive decline is the rhinosinal microbiome in your nose and sinuses. Chronic rhinosinusitis (inflammation of the nose and sinuses) is often caused by mold species and/or bacteria such as MARCoNS (Staph bacteria that form protective coatings called biofilms and are resistant to many antibiotics). Biofilms shield bacteria from antibiotics, making them much more difficult to eradicate. For persons with symptoms of type 3 Alzheimer’s disease or chronic sinus problems, it is important to address this microbiome. More information available at http:// www.survivingmold.com or on page 204 of Dr. Bredesen’s book.
Hormone Balance 15
Prescriptions are required for hormones. Further, professional medical help is necessary to attain optimal hormone levels. Choose one who is experienced with the impact of hormones on cognitive function. Hormones interact with each other so expert help with balancing them is important. Bioidenticals are preferred to the synthetics such as Premarin. Too much or too little of these hormones can contribute to cognitive decline:
- Thyroid function is suboptimal in many people with cognitive decline. It is preferable to take the combination of T3 and T4 found in thyroid extracts such as Armour Thyroid or NP Thyroid or Nature-Throid.
- Estradiol and progesterone (for women) have powerful effects throughout the body, including the brain.
- Testosterone – needs attention if total level is below 300 ng/ dL or the free testosterone level is below 6 pg/ ml (for men). For women, the target levels are much lower, of course, and women should have total testosterone levels in the 30 to 70 range. Of the non-prescription medications, Ashwagandha has been shown to help increase testosterone levels as well as sperm count in men.
- Adrenal function— cortisol, pregnenolone, and DHEA: Pregnenolone is the master steroid, from which estrogens, testosterone, and cortisol (among others) are derived. Stress can use up too much pregnenolone to produce cortisol, leaving an insufficient amount of pregnenolone to produce adequate amounts of testosterone and estrogen. This shortage can be made up by taking pregnenolone supplements starting at 10 mg daily and then moving up to 25 mg or whatever boosts you to a pregnenolone level of 50 to 100 ng/ dL. Recall that pregnenolone is also recommended as an anti-inflammatory.
Metal Homeostasis 16
Mercury in some Alzheimer’s patients is especially harmful and can be easily eliminated. Dental fillings contain mercury and can be carefully and gradually removed by a biological dentist trained to do so without exposing one to high heels of mercury in the process. The Quicksilver method uses pulsed treatments to remove mercury, lead, arsenic, iron and other potentially toxic metals from your system.
If the ratio of copper to zinc is too high (more than 1.3:1), it can be reduced to an optimal level with:
- Zinc picolinate (25 mg to 50 mg daily)
- Alpha-lipoic acid (ALA), (30 mg to 60 mg daily)
- Vitamin C, 1 g to 3 g daily (to chelate and remove copper)
- Pyridoxine (vitamin B6) 100 mg daily (to enhance detoxification)
- Manganese 15 mg to 30 mg each day (to support antioxidant enzymatic effects)
- Stress reduction; and
- The avoidance of supplements with high copper contents.
There are several ways to inactivate and excrete pathogen-associated biotoxins, and increase cognition in type 3 Alzheimer’s, MCI, or SCI:
- Intravenous glutathione, which is a powerful antioxidant and antitoxin, may bring a rapid improvement in mental status, but it typically lasts only a few hours. Nevertheless, twice-weekly infusions can lead to sustained gains in cognition.
- Alternatively, you can increase glutathione with liposomal glutathione, nebulized glutathione, or N-acetylcysteine capsules.
- Intranasal VIP (vasoactive intestinal peptide) provides trophic support to the brain. It is typically administered once MARCoNS cultures are negative. These administrations are often associated with cognitive improvement.
- Certain foods enhance detoxification. They include cilantro, cruciferous vegetables (cauliflower, broccoli, various types of cabbage, kale, radishes, Brussels sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, maca, rapini, daikon, wasabi, and bok choy), avocados, artichokes, beets, dandelions, garlic, ginger, grapefruit, lemons, olive oil, and seaweed.
- Taking cholestyramine, Welchol, or guggul (or, especially for metals, Chlorella).
- Enhancing secretion by sauna and urination after drinking filtered water.
- Bioidentical hormone optimization.
Thank you for your attention. We hope that this series of articles, Maintain Your Brain, has accomplished for you the purpose of this series, which is to:
- Make it clear that here is no simple silver bullet or magic potion to stop Alzheimer’s dead in its tracks;
- Lower your expectation that any one or two medications can reverse cognitive decline;
- Point you toward resources that may help you and those whom you care about:
- Stay mentally sharp and healthy and avoid cognitive decline;
- Stop and reverse cognitive decline and impairment (SCI and MCI); and
- Reverse Alzheimer’s disease.
- Offer supplements recommended for brain health in the book on which this article is bases:
- that, for those that have been tested by the independent Consumer Lab, carry the Lab’s Approved status; or
- that are produced by companies whom offer a range of supplements and whom have had products Approved by Consumer Lab or which have an average Amazon rating of 4.0.
MyLongHealthyLife.com aims to continue to present the most authoritative, reliable and up-to-date information on staying mentally sharp and healthy at every age. You may want to give us your email address so that we can alert you when we update (at least weekly) our Brain Health News blog. The blog is committed to report news from The Harvard Medical School, The Mayo Clinic along with other reputable medical, natural and alternative/integrative nutrition sources. Click here to receive Brain Health News alerts and updates.
Best wishes for a long and healthy life for you and everyone you care about!
1 Bredesen, Dale. The End of Alzheimer’s, Penguin Publishing Group. Kindle Edition, pp. 171-175
2 ibid. p. 178-190
3 ibid. p. 191
4 ibid. p. 191-196
5 ibid. p. 196-197
6 ibid. p. 197-198
7 ibid. p. 198-199
9 ibid., p. 199
10 ibid. pp. 200-202
11 ibid. pp. 202-203
12 ibid. pp. 203-204
13 ibid. pp. 205-210
14 ibid. pp. 211-213
15 ibid. pp. 215-218
16 ibid. pp. 203-205
17 ibid. pp. 211-213