November 2024 Newsletter | Your Brain Care Score
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.
Hello Brain-Body-Health Citizen Scientists!
It’s officially autumn, and the trees here in our small town in northern California are showing off their beautiful colors. With Thanksgiving almost upon us, thoughts of gratitude naturally come to mind. For me, I am grateful for another year that I have not developed Alzheimer’s Disease. According to research, pausing for even a moment and reflecting on what you are thankful for helps down-regulate stress neurons from your 'to-do list' to a place of calmness. Consider it a gift to your body and brain. 🧠
What are you thankful for in your life for? It’s worth the reflection!
Speaking of gratitude, my new neighbor just gifted me with this month's Harvard Heart Health Letter. We know that heart health is directly related to brain health. So, I was intrigued to discover there is a ‘Brain Care Score’. Wouldn’t it be nice if you could give yourself a grade for your brain health practices? Well, here it is! It’s called the McCance Brain Care Score. This measurement is the first of its kind - tallying points from 12 physical, lifestyle, and social emotions domains. It has been validated using nearly 400,00 adults ages 40-69 who were followed for 12.5 years. The study first published here found that people who had higher care scores had lower risks of developing strokes or dementia and even depression. We have known for a long time that Alzheimer’s Disease (AD), the most common form of dementia, and vascular dementia, the second leading cause, often occur together. It's hard to tell them apart since their symptoms are similar: slowed thinking, confusion, and problems with attention, concentration, and organization. Remember our brains are metabolically demanding and require constant changes in blood vessels dilating and constricting. Damage to the brain's small vessels is the most common cause of vascular dementia. The good news is that the McCance Brain Care Score portents benefits for both AD and vascular dementia.
What are factors that affect the brain care score:
1: Physical Components: B/P, blood sugar, cholesterol, BMI
2: Lifestyle Components: nutrition, alcohol intake, smoking, aerobic activities, and sleep
3: Social-emotional Components: stress management, social relationships, and meaning in life
It will come as no surprise to our BBH Citizen Scientists that these factors are all included in SLEDSSSS resources.
Sorry, I am unable to print the test due to copyright laws, but you can go to the actual study and rate the factors listed above.
Tell me what your brain care score is, and I will gift you with a 1-year subscription to Brain HQ. The first person will receive this computer brain training with 15+ yrs scientific proof of benefit, with 100+ peer-reviewed papers and independently validated.
Lessons from Coaching:
One concern often shared by BBH Citizen Scientists is how to approach someone experiencing changes in their thinking, memory, or behavior. Before taking action, it’s essential to consider how you would want someone to start this conversation if the roles were reversed. A helpful approach is to begin with general questions and gradually move toward specifics. Simply showing curiosity can ease anxiety for both you and your loved one. Having a sense of humor is also important.
Keep the conversation honest and brief, while being mindful of what might be sensitive or triggering for the concerned person. For instance, asking directly, "Have you noticed any memory challenges lately?" may feel too blunt for some. Instead, you could lead with an indirect question like, "I’ve been feeling a bit stressed lately—how about you?" which could naturally transition into, "Have you been experiencing any challenges, too?"
Using “I” statements can also be effective, such as saying, "I noticed you left the stove on a couple of times last month." This is a specific observation that feels less accusatory. Additionally, gathering input from other family members about any changes they’ve noticed can provide a fuller picture. This collaborative approach can help guide the next steps in addressing the situation
If you’ve been following BBH, you are aware of many factors that can cause cognitive impairment. Our model of SLEDSSSS can help guide you in understanding things that may be contributing to the problem. Make notes of specific factors that fit the concerned person and share them with your primary care provider (PCP).
Next, it's time for a visit to your PCP for an assessment and evaluation. You can pass your concerns on to the PCP during the appointment. Vital signs, laboratory work, and most importantly a brief cognitive test called a MOCA, short for Montreal Cognitive Assessment will be done. The MOCA will give you an idea of how significant the cognitive impairment is. It can also be used as a simple follow-up tool to be done at 3-6 month intervals. A list of various tests used for the initial assessment is on the SLEDSSSS site. I can’t emphasize enough how important it is that your PCP has experience with cognitive impairment or is willing to refer you to a memory care center usually an academic center. For us, in Northern, California the closest centers are UCSF, UC Davis, and Stanford. These appointments can take months due to the increasing number of people needing assessments. So don’t wait to get into your PCP. If you are seeing changes act now. We know there are many reasons for memory impairment and many actions you can take to create improvement. The old narrative of “there is nothing to do” is simply not true. But it is not a quick fix nor a guaranteed one, but one thing we know is the earlier you start the better chance you have of improving.
I offer coaching sessions to help navigate and improve brain health for you or a loved one. Contact me to schedule a session
Lessons from Science:
1) New research shows the shingles vaccine, Shringrix may reduce Alzheimer’s
2) Study finds cognitive impairment in college students who vape:
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To optimal health and peace for all!
Subscribe to the email list for news and updates on Body-Brain Health
“If you want to go FAST, go alone. If you want to go FAR, go together."
- African proverb
To our optimized health!