Dr. Ornish was the first to show that diet and lifestyle change can reverse heart disease. Caldwell Essylton and others have now replicated that.

Dr. Ornish was the first to show that early-stage prostate cancer could also be slowed through similar diet and lifestyle changes.

And Ornish showed that the same diet and lifestyle changes can affect telomeres, the ends of your DNA that unravel as you age.

But, here’s the kicker, as indicated by the article’s name, reversing early-stage Alzheimer’s requires “intensive” lifestyle change.

In fact, the bottom line could be interpreted as “the stricter the change, the better the result.”

The basics were a low-fat, whole-food, plant-based diet, low in refined carbohydrates and sweeteners with selected supplements added. The study also included moderate exercise, stress management techniques & support groups. These basic changes resulted in a moderate change in just 20 weeks.

20 weeks to do what no drug can!

And here’s the important news for you and your loved ones who are trying to avoid this devastating disease:

We know, without a doubt that it takes less effort to avoid a disease than it does to reverse it.

Put another way, you don’t have to make the “intensive” change Ornish’s test group did, but you DO have to do SOMETHING!

And the more you do, the higher your likelihood of preventing this disease. We know it’s universally the most dreaded issue in aging.

With that in mind, I’m considering creating a low-cost program to get you started. Likely, 4-6 sessions (over as many weeks). It would be complete with several simple tasty recipes. Likely, I’d add a cooking demo (in-person or online), and material on the other recommended changes too.

Interested? email me:

The post Significant Improvement in Early Stage Alzheimers’?! appeared first on Dr Leslie K. Empowered Wellness.

What was I going to blog on today? Oh Yeah. . . brain fog, memory loss & cognitive decline!
-Yes, that WAS intentional. As if you didn’t know
.
We all want to actively GROW our brain power, not just preserve it. And this series of articles will address that as well as the unfortunate other side: brain fog, cognitive decline and memory loss that may be the first signs of developing dementia.

To ensure we’re using the same terminology: Dementia is a generalized term for loss of cognitive functions: thinking, remembering, and reasoning. Alzheimer’s disease is the most common, most well-known, and most feared type of dementia.

The brain shrinkage that precedes a dementia diagnosis can begin many years earlier. This is one reason why prevention and early diagnosis are key. We’ll discuss both.

While there’s no cure for dementia, numerous studies suggest that early intervention and lifestyle changes can significantly reduce the risk of developing cognitive decline. In this blog series, we’ll explore various strategies to maintain brain health, starting with an overview of prevention techniques.

Neuroplasticity

“Neuroplasticity” is the brain’s remarkable ability to reorganize itself by forming new neural connections throughout life. This adaptability is crucial for learning, memory, and recovery from brain injuries. Originally recognized in the adult brain in the 1960s, it wasn’t commonly understood by the general public until the 1990s.

As we age, promoting neuroplasticity becomes vital in preserving cognitive function and preventing mental decline.

Various studies highlight how activities that challenge the brain, like learning a new skill or engaging in complex tasks, can enhance neuroplasticity and cognitive resilience. These activities become more and more vital to our well-being as we age.

Brain-Derived Neurotrophic Factor (BDNF) and the Role of Exercise

Brain-Derived Neurotrophic Factor (BDNF) is a protein crucial for brain health. It supports the survival and growth of neurons and is essential for learning, memory, and cognitive resilience. High levels of BDNF are associated with improved cognitive function and protection against neurodegenerative diseases.

Exercise is one of the most effective ways to increase BDNF levels in the brain. Both aerobic exercises, like running or swimming, and resistance training can boost BDNF, supporting brain health and enhancing neuroplasticity. A meta-analysis published in Neuroscience documents numerous articles showing regular exercise led to significant increases in BDNF levels. The increase improves cognitive performance and protects against age-related decline.

Incorporating regular exercise into your routine is a powerful way to support overall brain health. The best evidence says we should all aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Add strength training exercises twice a week for the best results.

Good Nutrition

What we eat significantly impacts our brain health. A balanced diet rich in antioxidants, healthy fats, vitamins, and minerals provides the brain with the necessary resources to function optimally. Foods like leafy greens, berries, nuts, soy, and fatty fish support cognitive health.

Research published in Proceedings of the Nutrition Society emphasizes the link between nutrition and brain function, highlighting the importance of a diet that supports brain health throughout life.

Appropriate Amounts of Sleep

Sleep plays a critical role in memory consolidation and brain detoxification. During sleep, the brain processes information from the day and clears out harmful waste products. Lack of sleep can impair cognitive function and increase the risk of neurodegenerative diseases.

The Journal of Clinical Sleep Medicine outlines how sleep quality and duration are crucial for maintaining cognitive performance and preventing decline.

Brain Exercises

Just like our bodies, our brains need regular exercise to stay fit. Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new language, can strengthen cognitive abilities and promote neuroplasticity.

Studies suggest that consistent brain exercises can enhance cognitive reserve and delay the onset of dementia-related symptoms.

Preventing cognitive decline and memory loss is a multifaceted approach that involves nurturing the brain through neuroplasticity, proper nutrition, adequate sleep, regular mental challenges, and physical exercise. By incorporating these habits into our daily lives, we can empower ourselves to maintain cognitive health and reduce the risk of dementia.

I’ll go deeper into each of these aspects and how they can affect your future in the upcoming series.

The post Preventing Cognitive Decline and Memory Loss- An Overview  appeared first on Dr Leslie K. Empowered Wellness.

The Gut-Brain Axis: Your Second Brain

First up, let’s talk about the gut-brain axis. You likely know that term describes the two-way communication between your gut and brain. In fact, your gut is sometimes called the “second brain” because it produces many of the same neurotransmitters, like serotonin and dopamine, that your brain does. In fact, about 90% of serotonin, the “feel-good” hormone, is made in your gut! 

Hormones, Appetite, and Mood

So, how do plant foods come into play? Well, they’re packed with fiber, which feeds the good bacteria in your gut. These bacteria help produce short-chain fatty acids that have been shown to improve brain function and mood. Many of these compounds are also highly anti-inflammatory, giving them a dual role in your overall health. So, eat a large variety of fruits, veggies, legumes, and whole grains. It can lead to a more diverse and healthier gut microbiome; great news for your brain.

• Serotonin: As mentioned, this hormone is mostly produced in the gut. Foods rich in tryptophan, an amino acid found in foods like tofu, nuts, and seeds, can boost serotonin levels.
• Dopamine: This hormone is associated with pleasure and reward. Bananas, almonds, and avocados. It can help boost dopamine production.
  (A side note here: you need consistent dopamine production, not the “Dopamine rush” associated with scrolling on social media.) 
• Leptin and Ghrelin: These hormones regulate appetite and satiety. High-fiber foods like lentils and beans can help keep these hormones balanced, making you feel full and satisfied.

Plant Foods for Mental Well-being

Certain plant foods are particularly good at lowering anxiety and stress levels while increasing happiness and satisfaction with life. Here are some of the all-stars:

• Leafy Greens: Spinach, kale, and Swiss chard are high in magnesium, which can help reduce anxiety and improve mood.
• Berries: Blueberries and strawberries are rich in antioxidants and have been shown to improve brain function and reduce symptoms of depression.
• Nuts and Seeds: Walnuts and flaxseeds are high in omega-3 fatty acids, which are known to boost brain health and reduce symptoms of depression and anxiety.
• Legumes: Chickpeas and lentils are packed with fiber and protein, helping to stabilize blood sugar levels and mood.

Foods to Avoid for Better Moods

Just as there are foods that can boost your mood, there are also those that can bring you down. Highly processed foods, refined sugars, and trans fats are the worst culprits here. They can cause inflammation and disrupt the balance of good bacteria in your gut, leading to mood swings and higher anxiety levels.

• Trans Fats: Found in many fried and processed foods, these fats can negatively impact brain health and increase the risk of depression.
• Saturated Fats: While not as harmful to mood as trans fats, saturated fat intake from animal products can negatively affect your mood and mental health. (They also adversely affect many other body functions.) 

Healthy Fats for Mental Health

On the flip side, healthy fats are essential for brain health:

• Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, and walnuts, these fats are crucial for brain function and can help reduce depression and anxiety.
• Monounsaturated Fats: Avocados and olives are great sources of these fats, which support overall brain health and mood regulation.

A Delicious Plant-Based Recipe to Boost Your Mood

Ready to get cooking? Here’s a delicious, mood-boosting plant-based recipe that’s packed with protein and free from added oils. It’s perfect for a healthy dinner that’s as good for your mind as it is for your body.

Quinoa and Chickpea Power Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 avocado, sliced
• 1 cup baby spinach
• 2 tbsp sunflower seeds
• Juice of 1 lemon
• 2 tbsp tahini
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions. Set aside to cool.
2. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, avocado, and baby spinach.
3. In a small bowl, whisk together the lemon juice, tahini, garlic, salt, and pepper to make the dressing.
4. Add the cooked quinoa to the large bowl with the veggies and chickpeas. Drizzle the dressing over the top and toss to combine.
5. Sprinkle with sunflower seeds before serving.

This power bowl packs over 20 grams of plant-based protein, plenty of fiber, and a mix of vitamins and minerals that will have you feeling fantastic. 

So, there you have it! Eating a plant-based diet isn’t just good for your body; it’s fantastic for your mind, too. Why not give it a try and see how much better you feel?
Start with this Quinoa and Chickpea Power Bowl. Then explore other plant-based recipes that can help boost your mood and mental well-being on my web page here.

And you can always complete this meal with some dairy-free dark chocolate for dessert! It also boosts dopamine levels!

Now go out and live your best life! 

#PlantBased #MentalHealth #HealthyEating #GutHealth #MoodBoost

The post The Mind-Gut Connection: How Plant-Based Eating Boosts Mental Health appeared first on Dr Leslie K. Empowered Wellness.

“So, Leslie, by when are you going to take some time for self-care.”

Ouch!

I could SEE the incredulous look on her face, despite the fact that she was actually on the telephone!

Two things were immediately obvious:

• She was right. I need to get back to my self-care routines.
• How her friend felt and what was going on for her were more important than making that next sale soon.
  Thanks, Jen.

I knew full well that I wasn’t going to get out for a bicycle ride, my #1 go-to for exercise (it was too late in the day), so I replied,

“Well, I could go for a short hike up Broderson before I go pick up my Talley Farms veggie box this afternoon.”

So I did.

Truth be told, my personal life has been fraught with a ton of changes and turmoil lately.
We recently sold the house that I my X and I shared for nearly 30 years and I’ve been looking for housing in the current environment, amidst clearing out 30 years’ worth of stuff.
That’s stressful enough on its own.
And I recently moved into a shared living situation tentatively. But I only planned to be here for a few months.

Now, because of the current market, I will likely be here longer than I originally anticipated. While the place isn’t terrible, it’s far from ideal for me.

I have had some other changes going on in my life and relationships as well.

Of course, when you’re self-employed there are always changes in business.

In short, It’s been a lot.

Suffice it to say that so much has been going on and I’ve gotten out of many of my routines.

Yes, even me.

The “in your face” reminder was exactly what I needed.

And I’m grateful.

So, I hung up the phone and completed a couple of other quick tasks. Then I got in the car and drove up to the Broderson trailhead. I was about 2 minutes into the walk when I realized I had left my phone in the car. Knowing full well I’d be tempted to just get back in the car if I returned to it, I just kept walking. So I can’t even tell you how far or how long I hiked.

All I know is it was short enough that it wasn’t dark when I got done and long enough that I felt about 50% better. The exercise had helped.

And the veggies also led me to have a decent meal for dinner. I did a quick stir fry of shishito peppers, broccoli & garlic, made a simple salad & added a little leftover braised tofu. I had a plate filled with delicious greens; another thing that hadn’t happened in several days.

Now, I know both from science and from my experience that greens really help clear your head. And I know the power of self-care. But I was too “in my head” to be present to that recently. Well, it did its magic.

I woke up this morning feeling significantly better.

I still don’t have all “the answers” to all the various dilemmas in my life.

But today I’m grateful for the opportunity to be in the learning & discovery stages about all of it.

And oh yeah, and I’m also grateful for the opportunity to show you that as a coach, I’m not very different from you.

Only that, I am usually more able to pick myself up quickly & get back on my feet (till the next time). And I usually know what to do to bring about the change in what I want to see & feel in both my mind and body. But I still do stumble and fall and I always will. It’s part of the human experience.

My self-care routines leave me feeling at peace in spite of life swirling around me. That can happen for you too.

I’d love to hear how you resonate with this little authenticity reveal.

And, if you mention my name when signing up for a Talley Farms veggie box, we each get $5 off our box. https://talleyfarmsfreshharvest.com/

The post Grudgingly Accepting My Own Medicine appeared first on Dr Leslie K. Empowered Wellness.

The trick is in quieting down your hormones.

And the magic is in combination of addressing what’s on the end of your fork, your gut microbiome, and more.

Included in the more is also addressing the things in your life that are stressing you out. Surprise. Surprise.

SImply said, it’s not one thing because it’s not caused by just one thing.

In working with clients (and back when I was making my own personal changes as well), I’ve found that addressing those 3 issues, food, the gut microbiome and controllable  stresses are the keys for most women.

Working with these issues together, a woman can often see some change in a matter of just a few weeks. Though it does take longer to relearn the patterns of eating, behavior, and response that will bring about a long term permanent change.

And for some, we do need to go deeper. For others, it can take longer because other health issues can complicate matters.

But this is just to let you know that there is a natural approach that doesn’t involve just waiting for it to go away. There is a natural approach that doesn’t involve slathering hormone creams over your body or taking a handful of pills. 

It’s an approach that’s about being intentional with how you eat, how you take care of yourself and how you deal with stress.

You can read a little tongue-in-cheek of my own experience here https://www.drlesliek.com/2020/12/30/resolve-menopause-madness/

And set up a time to talk: http://callDrLeslie.com 

The post Menopause & Mental Health: A Natural Approach appeared first on Dr Leslie K. Empowered Wellness.

Sometimes it seems like the simplest things are a struggle. 

It happened to me a few days ago. 
“Why did I come into this room?”
“Ok, I got sidetracked again,” as I pulled myself out of the social media tunnel.
For several hours.

Then I realized. . .my routine morning routine was off.
And I had let my meditation practice go.
And my usual exercise routine had gotten interrupted.
In addition, I wasn’t eating as well or as regularly as I do when I’m more active. 

So, a couple hours later, some healthy food in me, a little exercise, 5 minute of meditation and I was back on my game.

As we age, the little things can add up and affect our ability to function.

So with that in mind, here are 7 simple habits to get your brain back on an even keel.

1. Make sure you’re getting enough regularly scheduled sleep. Even if you don’t feel you need it, your body and mind will benefit from getting at least 7hours/night.
2. Get consistent exercise. It brings fresh blood flow into your brain.
3. Meditate. Meditation is about training your brain. Just as your muscles need training, your brain also needs training. There are numerous apps, YouTube videos, and more that can help you get started.
4. Get fresh air and sunshine: Vitamin D is not a vitamin! It’s a hormone made by your skin in response to sunshine. And as a hormone, it functions in many ways, including in our brain’s processing centers.
   Getting out in the early morning light helps all this and helps regulate Melatonin levels as well. (Reference the connection to regular sleep mentioned above.)
5. Eat greens daily. Green vegetables are used by gut bacteria and your endothelium (the cells that line your veins and arteries) to make nitric oxide. This is the chemical that allows your arteries to expand, increasing blood flow to your brain and other vital organs. That brings fresh nutrients to your brain. See the connection?
6. Eat more antioxidant-rich berries; specifically blueberries. Studies show that blueberries, eaten consistently, increase brain function & memory in older adults. 
7. Stay social and conversational. Communicating with other humans regularly helps us make sense of everything around us. It also exercises our ability to synthesize and process information.

Need more help? Let’s talk.

The post Clear Thinking at Any Age appeared first on Dr Leslie K. Empowered Wellness.

Your hormones are likely playing a pivotal role whether you’re perimenopausal (or even female) or not. But there’s a lot more you can do about it than you think.

Though the graphic is highly over-simplified, from it you can get a sense that there are things you can do to make a difference.

But where do you start?

Today I’ll suggest 5 things:

1. Eat more whole food:

WHole food helps to feed the good guys of your microbiome. They’re the ones that favor appropriate concentrations of dopamine and other neurotransmitters. They help you feel good and think clearly. They actually make the stuff. If you don’t have the right ones, you’re screwed (unless you can entice them to grow. More on that another time soon.)

2. Eat more greens:

Greens, more specifically, also contain nitrates. They are converted by your gut bugs to nitric oxide which helps dilate your blood vessels. This can lead to a reduction in blood pressure and better blood perfusion throughout your body, including your brain. So, you are favoring clearer thinking.

3. Breathe!

I’m talking about a specific type of relation breathing here.

Before you begin each meal, take a couple of minutes and take 10 deep breaths, in through your nose (to a count of 4) and out through your mouth (to a count of 8). This intensional relaxation breathing can help reduce stress and cortisol levels. That calms you down and helps your food digest easier.

4. Get some exercise!

Aerobic exercise helps your body in innumerable ways.

The 2 things I want to mention here:

Exercise helps balance many of your neurotransmitters and

helps bring fresh blood supply to the brain. Both of those things help you think clearer.

5. Cut back on animal product consumption:

You don’t need to “go vegan,” but at least start by decreasing dairy consumption. 2 reasons:

Decreasing animal food consumption will help balance your hormones (because you’re not consuming as much hormone-laden foods).

Decreasing saturated fat consumption will help blood flow; including blood flow to the brain.

So, taken together, these things can get you started on the road to balancing your hormones and to clearer thinking.

Tune in next time for more. . .

The post Think Clearer: Hormonal Influences on Your Brain Resolved Simply appeared first on Dr Leslie K. Empowered Wellness.