June 2022 Newsletter | Our Cognitive Health
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease (AD). On my journey of discovering ways to mitigate my risk, I pass this information on to you in this Brain-Body-Health (BBH) Newsletter.
“Any act to change the world around us begins with us.”
—Valarie Kaur
WELCOME TO BRAIN-BODY-HEALTH
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease. I am committed to saving every brain cell I can based on scientific practices and passing that information on to you! Together we can shift the narrative of hopelessness to one of expanding possibilities that improve cognitive health and prevent dementia.
LESSONS FROM BRAIN-BODY-HEALTH
This month has been an exciting and busy one. As some of you know, a big part of the reason I write this newsletter is to get information out into the world about how to improve brain health. The current gap that exists between current research and scientific-backed interventions can take 10-20 years to make their way into clinical practice. I’ve personally run into this wall many times leading to the frustration that I’ve outlined in the BBH March Newsletter. As a result, I’ve often wondered how to reach health care providers with new research supporting actionable steps toward better brain health. So it was with enthusiasm that I presented a Brain Health Talk to our local family practice residents from UC Davis. Their knowledge base on brain health was remarkable. YAY! Also this month, my sister organized a Brain Health potluck that was lots of fun and resulted in a 3-hour sharing about challenges with Alzheimer’s Disease and of course great healthy foods. Thank-you Bean!
Finally, I participated in an interview with men’s health expert, Jed Diamond from MenAlive.com. With these speaking experiences, I’m feeling hopeful about spreading the word about actions that will make a difference in our Brain Health.
Each month as I sit down to write BBH newsletter, I reflect on the information that has come my way via client questions, my health challenges, and the literature I read and listen to. Since starting BBH in 2016, I stay informed on the topic of Alzheimer’s Disease (the #1 cause of dementia) and other neurodegenerative diseases by listening to podcasts (one of my favorite thing to do while walking), websites, research, books, and movies. Here is a list of my favorite resources:
evolvingpast.com - Research and clinical evidence for reversing Alzheimer’s Disease
beingpatient.com - News, advice, stories, and support
peterattiamd.com - Podcast “The Drive”- Top health experts interviewed. His goal is to participate in Centenarian Olympics.
“The XX Brain”, by Lisa Mosconi, Ph.D. Book on why women are more at risk of Alzheimer's. Her brief talk, “The latest findings on sex-based differences in the Brain”, on YouTube.
“Still Mine”; A touching movie based on a true story about a couple challenged by Alzheimer’s Disease. Available on Youtube and Vimeo.
LESSONS FROM COACHING
Here are a few questions from clients this month:
My doctor does not want to order some of the tests you have suggested such as the calcium scan; APOB and Lp(a) How best to have this conversation on the benefits of these tests?
I advised this client on these tests and provided reasons why they were applicable. She was part of Kaiser that has specific tests requirements for all patients, a one-size-fits-all approach. She has decided to change doctors. This is an example of the wall separating research from actual clinical practice discussed above. If your doctor is reluctant to order these tests, check out BBH Healthcare resources for functional medicine practitioners.
Last month you addressed the need for increasing amounts of protein, especially in older adults which were .8 - 2 grams protein per kilogram of body weight. What are the grams per pound of body weight?
Sorry for the confusion. I sometimes forget that in the States we have not joined the rest of the world in using the metric system. In the US system this translates to .8 - 2 grams of protein for every pound of body weight (ie. 2.2 kilograms equal 1 pound) For instance, I weigh 120 lbs and was using the old guidelines of .5 gm/kg or 60 gms of protein per day. I have lost muscle mass over the last 5-10 years. To increase lean muscle mass, I’ve added strength training exercises, and whey protein about 20 grams/ day. I’m now up to 80 grams of protein per day with a mid-afternoon whey protein shake or sometimes I’ll eat 3 slices of turkey (about 20 gms). Why is this a good idea?
A few studious clients gave suggestions of what whey protein powder they are using and info on strength training tips.
All 3 of these protein powders are available online.
PaleoPro Protein Powder Sent by Catherine, this is an example of a whey protein isolate that removes 90% of the casein protein which is better for those of us with lactose intolerance. It contains 26 grams of protein, sweetened with Monk Fruit which may cause gastrointestinal symptoms like bloating and gas. It also contains ‘natural flavors’ which are unregulated meaning nobody knows what substances are being used. Other than that this looks pretty good.
Organic Raw Whey by Happy Healthy Cows: made with Whey concentrate and no other additives with 21 grams of protein/serving. The concentrate removes 80% of casein products.
Solgar’s Whey protein- unflavored is the one I’ve started with @ 20 grams of protein/ serving. Ingredients: Whey concentrate, additive sunflower lecithin. I am tolerating this well despite being prone to lactose intolerance.
Thanks to Maggie who sent this great article, “Power of the Squat.”
To our optimized health!
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- African proverb