Nancy K. Lonsdorf, MD Low Risk Level Result

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LOW RISK LEVEL

Congratulations! Your lifestyle is already very supportive of optimal brain function and lowering your risk of cognitive decline. Your score indicates your lifestyle is helping you maintain a healthy brain as you age.

You are already taking important steps every day to maintain your mental sharpness as you move forward in your life, and I’m eager to share more!

As I’m sure you know first hand, it’s a big challenge with our overly-busy schedules to fit in the lifestyle habits we need to keep our bodies and brains from deteriorating as we age. I applaud your demonstrated commitment to investing in your health on a daily basis. Research supports that your current habits can help you maintain a sharp mind and healthy brain in the years to come.

To further support you in your quest for a healthy brain, I’d like to share with you the top 3 habits I recommend to protect and optimize your brain function, and why. I’m hoping it will inspire you to continue to invest in your brain health each day, no matter what distractions life may bring your way!

3 KEYS TO A

Sharp Mind for Life

Stay Active! - Move your body!
Good news—your body isn't picky—just move!

Cutting Edge Findings: You may wonder how much exercise is needed to protect your mind and memory. Researchers addressed this very question in a surprising study published in June 2018 in the journal Neurology: Clinical Practice.

A research team led by Joyce Gomes-Osman at the University of Miami Miller School of Medicine studied data from 11,000+ older people in over 100 studies, and found that people who exercised about 52 hours, cumulatively, over a period of about six months showed better overall cognitive and executive function and faster processing speed*

Interestingly, the total cumulative time over the 6 months was the only variable connected to improved functioning--- not exercise intensity, type or number of minutes each time or even each week. Exercise included any type of weights/resistance training, aerobic or mind-body approaches.

Conclusion: An average of about 2 hr. of exercise a week over 6 months can deliverrs big results for our minds and memory.

Take your pick of a 20 min. brisk walk daily or 2 hours of aerobic classes weekly, a 1 hr. yoga class and 2 30 min weight lifting sessions, or the combination of your liking. Switch it out, mix it up, keep it simple, make it varied ---just do whatever keeps you moving and loving it!

Stay Mentally Active, too!
Mental exercise/learning is also key for our brains.

We hear a lot about online brain games. Ever wonder to yourself—to do or not to do?

You may enjoy online brain games and training, or perhaps they intimidate you, or you find them stressful or you don’t really like being on the computer or…..

Perhaps you prefer to learn something new in another way---like learn to play an instrument, dance or learn a new language.

The good news from research is that you can learn as you like! The key is to learn something new. Just do it!

BRAIN TRAINING ONLINE:
If you like online brain games, I’ll make it easy for you. I recommend the site BrainHQ.com* and in particular, the game “Double Decision.”

[Note: You may choose to play online games you like, but I believe you should make a point of including this one in your routine--- research shows it yields superior results for immediate and long-term cognition and quality of life.]

More than 100 published scientific papers show the benefits of BrainHQ exercises. My favorite shows that just 2 hr per week for 5 weeks with BrainHQ was associated with better processing speed, fewer car crashes, greater independence and better health-related quality of life than controls as much as 10 years later, even when the subjects did not continue regular practice training during those 10 years.

So even a limited investment in this training—specifically BrainHQ’s “Double Decision” exercise--can give lasting results!

Please note: I do not benefit from recommending BrainHQ, other than I know you will get a proven and effective approach to improving cognition and long-term health and functionality.

Eat A Wholesome Diet
- and At the Right Times!

It’s clear that diet is key to optimal brain health and preventing cognitive decline. Research confirms that many foods and healthy eating habits support better brain health. Here are a few main points!

Eat mainly (like 90% or more) organic, whole foods, meaning fresh vegetables, whole fruits, nuts, seeds, healthy oils, legumes, whole grains and for non-vegetarians, cold water fish such as wild caught salmon. A “Mediterranean” diet is a good guide.
Include fresh berries such as blueberries and blackberries in your diet at least 2-3 times a week.
Include walnuts (soak in water overnight is best) and almonds (ideally soaked and blanched), and other unsalted, unprocessed nuts such as brazil nuts—at least a handful 3 times a week.
Eat plenty of healthy oils, especially 100 % organic cold pressed olive oil. Some recommend as much as 80% dietary fat as measured by caloric intake.
Organic coconut oil; grass-fed, organic ghee (clarified) butter and MCT oil may be used in moderation when transitioning to a lower carb diet that promotes ketosis (burning fat for fuel by fasting at least 12 hr. a night.) If you have ApoE4 or high cholesterol, use sparingly and for a limited time (for example, 1-2 months.)
Follow the “12/3” rule--- fast on water only from dinner to bedtime. This promotes good melatonin production, deeper sleep and “autophagy,” a metabolic “house-cleaning” your brain and body is designed to do during the night.
Have your main meal at noon and a lighter evening meal (digests better and helps keep dinner light for better sleep and “autophagy” promotion.)
Strictly avoid sweets, sugar, processed foods, deep fried foods and refined flour and other grains. (Alzheimer’s is often called “Diabetes of the brain.” Optimizing blood sugar and insulin sensitivity is key to brain health!)

Feeling overwhelmed by so many recommendations?

No worries! Pick the top one or two that sound the easiest and start there. After a week or 2 of working that into your schedule until it becomes easy, then pick another recommendation to integrate.

Want to lean more about how to keep your brain healthy?

Dive into more details and hear from Dr. Nancy
and experts in the field in her Online Course and
Master class, My Ageless Brain™.

Dr. Nancy interviews and discusses with such world-renowned experts such as Dale Bredesen, MD, the pioneering research scientist who is the first to develop a protocol and document the reversal of cognitive decline through a non-pharmacologic, multi-modality natural approach;

Ann Hathaway, MD, Dr. Bredesen’s “go-to” expert on hormones and cognition; and Sonia Rapaport, MD, a leading expert in the field of Environmentally-Acquired Illness and its role in cognitive decline, and more.

>>>Check out my Online Course and Master class, My Ageless Brain™

You’ll learn about the 3 main causes and “sub-types” of Alzheimer’s, how to identify your unique vulnerabilities that may be predisposing you to memory loss and how to go about correcting them.

Remember! Cognitive decline is now preventable!