Dr Mindy here and on this video I'm going to go through seven different things you can do to
prevent Alzheimer's and cognitive decline and you can do these things today in fact some of them are
going to be going in and looking at lab results that you may have gotten from your doctor so
I want to walk through some of those key markers that will really help you understand mental health
and cognition at a deeper level I think you'll see as I go through these seven things that part
of Alzheimer's part of dementia part of cognitive decline happens because our whole metabolic system
gets turned all upside down so I want to show you how to put make that right again so that you
can really keep your mind sharp okay I have to remember them all so I've written them all down
here and I just want to go through them one by one and I want to make sure you don't lose any of
these seven because they're all equally important I did not put them in any specific order so please
listen all the way through this is too important of a video two min people are getting Alzheimer's
too many people are suffering from dementia and they don't know why these are the seven things
you can do first I want you to look at hemoglobin A1c so if you've gone go get your lab work if you
have it from your doctor I want you to look at the number of hemoglobin A1c there are two
reasons this is really vitally important the first is hemoglobin A1c is an indication of what your
glucose and Insulin has been doing for 90 days so in general we say it's your insulin levels for 90
days but in general what or more specifically what I want you to remember is that hemoglobin
A1c is telling you are you moving towards insulin resistance are you already in insulin resistance
or are you moving towards insulin sensitivity so you want that number under five if it is over
five you are moving towards insulin resistance if it is under five you are moving you are insulin
sensitive and you're moving more towards an insulin sensitive body which is really important
for the brain part of what I hope you know but if you don't I really want to point out that they're
calling Alzheimer's type 3 diabetes because it is when our glucose and Insulin system gets off then
all of that extra sugar starts to get stored in the brain and slows down the functionality of your
brain specifically an area called the hippocampus where Alzheimer's will start so that hemoglobin
A1c has to be that first thing you look at now the other part of hemoglobin A1c is that it tells us
how much oxygen is moving throughout your system if your hemoglobin A1c is up around six seven we
know you are getting less oxygen to your tissues specifically your brain without proper oxygen
oxygenation of your brain you are going to see these neurons start to die and you're going to see
this amyloid plaquin show up in the hippocampus so that that blood number is so important so if
either go look at what your test did the last time your doctor had it or go get a hemoglobin A1C test
on my website you can find an at-home kit if you haven't done one yet but that is a critical number
okay number two that was all just the first tip number two is we have to remember that the
brain has two fuel sources one is glucose and one is ketones so if you're not tapping into
this fat burning system where you're getting ketones made from burning fat in your body
and making ketones you're literally depriving your brain of 50 of its preferred fuel source
that's crazy over time if you don't feed the brain what it wants those that plaquing will
appear and the neurons will start to degenerate ketones bring those that neuronal Health back and
they start to supercharge your neurons so make sure you're doing the metabolic switching that
I've been teaching you all here and that you're dipping into the fat burning Energy System so
that you can make ketones that's number two and number three is also along those lines of
something that I talk a lot about which is we've got to bring our toxic load down so it's funny
because in our younger years we don't really think about like the lotions we put on our face
or the makeup we use or the hair products we use we're so much more focused on beauty and making
sure we look good but in that we often bring our toxic levels up the problem with toxins is they
start to Decay the neurons in your brain and they do it two ways one is they will block the ends of
the receptor sites of your neurons so if you have endocrine disruptors at the end of a neuron what's
going to happen is the information is going to come across to the axon of the neuron it'll go
across the body of the neuron to the dendrites that carry that information out and what will
ultimately end up happening is if there are toxins there the message stops now what that looks like
to you today is it looks like you walk into a room and you're like why did I come here what
what was I doing in this room or you're in the middle of a conversation with somebody and you
say what am I what was I talking about that is a classic indication of where a thought got stopped
at the end of that neuron and it's largely due to toxicity so one of my favorite apps that you could
all should be going to is Think Dirty app and you can scan your beauty products you can scan your
household cleaners another app that I recommend a lot of my patients use is called Skin Deep you can
do the same thing you can scan all all of your products you can also go to the environmental
working groups website and they have a bunch of lists of household cleaners and sunscreens but
if you want to prevent Alzheimer's you're going to need to get familiar with the toxins that are
destroying the neurons in your brain that's absolutely in the top recommendation that I
have for you okay number four this is specific for women but men don't turn away because I still got
three more great ones for you but women we have to learn to keep estrogen at its age appropriate High
part of what we know about estrogen is it's neuroprotective there are several parts of
our brain including our prefrontal cortex our hippocampus the dorsal striatum in the Deep parts
of the brain that really affect our cognitive abilities and they are dense with estrogen
receptor sites so as we go through our menopausal years and we lose estrogen we no longer have this
precursor this hormone nutrient for these parts of our brain to nourish our brain in order to allow
decision making to be effortless to keep our cognitive optimistic can-do part of our brain
up and keep the the memory and the moods and the hippocampus working at their best estrogen is a
fuel source for these parts of the brain so if you haven't looked at the menopause reset the
book I wrote the five lifestyle changes that need to occur after 40 women make sure you go and see
that get that book we Are reissuing it out into the world with a sleep chapter but it is available
for order right now on Amazon and Barnes Noble and all the places where books are sold so you can get
it there but there are five lifestyle changes that I definitely want you to make in order to
keep your age appropriate estrogen at its peak okay number five this is for both men and women
and it's a nutrient that I that is called bdnf I like to think of bdnf as your fertilizer for your
brain and the reason that bdnf is so important is that it will supercharge and grow the neurons and
allow you to keep that cognitive intelligence at its height so think about this for for a moment
you have trillions of these neurons going through sending messages in your brain every second of
your day and if you don't use those neurons you lose them they start to wither away now we add
in a high hemoglobin A1c we add in low ketones we add in a high toxic load and you're going to lose
those neurons very quickly but one of the ways you can bring neurons back and even grow some new ones
is through this Miracle-Gro nutrient called bdnf and there's one way you get it that's through hit
training where you are bringing your heart rate up high for about 45 seconds and then recovering
for about 15 seconds and then bringing it back up high for 45 the classic hit training was done by
a doctor a researcher in Japan called tabatus a lot of you might know tabata's training was
done 30 seconds on of a high intensity training 30 seconds off where you're resting that triggers if
the on is really really intense and then you rest for 30 seconds it will trigger bdnf so make sure
you're putting some of that hit training into your weekly or monthly workout routine okay number six
number six is really committing to Quality sleep there's a lot of ways you can do this the first is
you have to prioritize sleep you ideally want to be in bed two to three hours after the sun comes
down that's gonna when your brain and your body is going to start to repair so make sure you're going
to bed on time also make sure you're looking at things like the blue light exposure that
you have before you go to bed and make sure that you're engaging in more parasympathetic activities
before you go to bed I know in my house when the sun sets that's a sign to me to finish up
my last meal and start to wind my brain down knowing that in two to three hours after that
moment I've got to get into bed so make sure that you're committing to sleep the quality of sleep
is massively important maybe even more important than how much sleep you get although most experts
would agree seven to nine hours a night is good sleep you it's it's work it's just like working
out you got to really commit to that in order to get that kind of good sleep for yourself
okay and then the last one and perhaps one of my favorite and becoming quickly one of my new
favorites is get yourself exposure to a hyperbaric oxygen chamber this is massively important I just
got done doing a fundraiser on the power of for women with hyperbarics LeAnn Rimes and I did that
together a couple weeks ago down in L.A but the reason that I'm was passionate about Hyperbaric
or Leanne's passion about Hyperbaric is because we are seeing incredible evidence that when you
bring oxygen into the neurons of of the brain the brain heals so if you look at everything I
just taught you it's it's diet it's toxic load it's exercise it's sleep and you're doing that
as foundational work for great cognitive health and then you supercharge that with something like
hyperbaric oxygen you literally what I just mapped out for you there is literally seven ways you
will never get Alzheimer's you will never see cognitive decline but if you have a loved one
that's experiencing that those are seven amazing ways that you can start to implement now and a
hyperbaric oxygen is an incredible tool I will leave links from my favorite places to go and
find resources to get hyperbaric oxygen in the notes here so those of you that want to
explore that have the opportunity to do so but there's a lot you can do you don't have to live
with the diagnosis of Alzheimer's Alzheimer's is happening more often to women than than men
there's a large reason for that that's another video but I really want to make sure that we all
stay healthy together and those are my seven things okay if you've made it this far in the
video It's a Sign you definitely need to subscribe if you love that video and you want to dive into
more of the information I have on this channel go to this video I on this video want to talk
about the healthy foods that you might be eating that will stop you from a long and healthy life