Aradi Orozco

We’re delighted to have you with us for another session! This one is particularly interesting as we’ll discuss neuroprotection—that is, how to safeguard your brain and entire nervous system to prevent degenerative diseases such as Alzheimer’s.

If you’ve ever cared for someone with senile dementia or Alzheimer’s, you’ll know it’s not a pleasant way to grow old. While modern medicine helps us live longer, it doesn’t guarantee a good quality of life in old age.

It would be a mistake to think that the nervous system isn’t related to diet or lifestyle. In fact, some doctors are beginning to refer to Alzheimer’s as “type 3 diabetes” because it often occurs in people with type 2 diabetes. Even insulin resistance has been linked to Alzheimer’s.

Neuroprotection may not be a term that grabs attention. Preventing wrinkles, losing weight, or caring for your joints are topics that tend to interest the masses. We often overlook the brain, the organ that governs nearly all the functions of our body. Just think about how rarely you hear of someone visiting a neurologist—it’s usually only when severe problems arise.

Perhaps the only brain-boosting supplement widely known is omega-3, but it’s not the only tool. Vitamin B12 is another that’s often recommended for those experiencing mental fatigue. However, what’s the point of buying the most expensive omega-3 supplement if you’re not getting enough sleep? Sleep is one of the key elements for balancing your entire body, including your brain.

As Dr Peter Attia explains, our understanding of Alzheimer’s is limited compared to conditions like atherosclerosis. It’s not reversible, as some cases of diabetes can be, nor can symptoms be managed as effectively as in cancer.

Modern medicine has extended life expectancy, but this has exposed us to conditions that were less common 800 years ago—mainly because people rarely lived beyond 40. This doesn’t mean these conditions didn’t exist; ancient records describe memory loss and confusion. In 1906, Dr Alois Alzheimer performed an autopsy and discovered structural changes in the brain of a patient who had exhibited the symptoms we now recognise as Alzheimer’s.

While genetic tests can indicate the risk of developing certain diseases, this doesn’t mean nothing can be done to prevent them. As we’ve repeatedly mentioned, good habits are the foundation. Now, let’s move on to supplements and diet.

Omega-3 is the standout supplement for brain health. Choose one derived from wild, sustainable fishing with an adequate amount of EPA and DHA. The latter is often prescribed in high doses to individuals carrying the gene that increases Alzheimer’s risk. Most omega-3 supplements contain 1 gram, but read the label carefully and look for one with 500 milligrams of EPA and an equal amount of DHA. Some products contain less DHA, so you may need to adjust the dosage.

The preventative dose for various conditions is considered to be 1.5 grams of omega-3 per day.

Don’t forget vitamin D, especially if you have limited sun exposure due to long winters or spending all day indoors at work or home. Vitamin D is linked to memory and neuronal health.

The ketogenic diet has shown positive results in patients with Alzheimer’s and other neurological conditions, as the brain loses its ability to use glucose as fuel.

The most evidence-supported tool is exercise, both strength training and cardiovascular activities. Both should be included in any protocol to prevent neurodegenerative diseases.

Sleep is also crucial. Quality sleep and stress management, which go hand in hand, are pillars of brain health. If you experience anxiety or high stress levels, we encourage you to explore the courses we’ve prepared for you.

Other neuroprotective supplements include rhodiola, Bacopa monnieri extract, and magnolia extract. When considering supplementation, look for adequate doses. Some supplements contain very low doses or simply dehydrated plants, but extracts are more potent, and some are specially treated for better absorption. For instance, rhodiola requires a dose of 4.5 milligrams of rhodioloside, the active component.

It’s possible to protect your brain from future diseases—start today!

In our next session, we’ll continue focusing on brain health by discussing stress and mental well-being. See you then!

References

• Attia, Peter, M.D. Outlive: The Science & Art of Longevity. Harmony, 2023.

• Elsevier. “Recommendations for Omega-3 Intake During Different Stages of a Woman’s Life.” Elsevier.