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
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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.

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.

Ever find yourself thinking, saying that? As you literally watched your mind wander off, despite trying to pay attention.

This is a User’s Guide through the Menopause Cloud.

Or “I know I came in here to do something! Now, what was it?”

“When was the last time I had my keys?” You frantically ask yourself while searching.

Oh, and let’s not forget calling your son by your brother’s name!

Maybe you have Menopause! (Or Perimenopause)

Symptoms include forgetting why you walked into a room, interspersed with bouts of hot flashes and temper flares. Side effects include dark thick chin hairs that appear out of nowhere, blowing up at the kids over dumb stuff, being awake from 2:30-5:30 AM and a rounding belly.

Ask your doctor about. . . no on second thought, DON’T! At least not yet. The answers you get may be worse than the symptoms.

Ok. So you’re starting to realize that’s where you are. NOW what?

It’s not as hopeless as it seems. You’ll get to the other side of this just like everything else; one day at a time. But there are things you can do to ease the pain.

Let’s look at 5 things:

First things first:

1. Simplify life: Take a survey of what you do and ask yourself, “DO I really need to do this?” “I” is the operative noun here. From cleaning the kitchen sink to preparing dinner to putting away laundry, there are many mundane chores we take on as women that could be, or SHOULD be relegated to the kids.
   Heck, your kids need to learn how to do the basics of taking care of meals, cleaning, and more by the time they’re 18 anyway!
2. Basic structure: Are you getting consistent sleep? If not, develop a good routine that includes shutting off electronics earlier and winding down with a cup of herbal tea. (I’ll address more about sleep in another article soon).
3. Get regular exercise. Getting your heart rate up into your conditioning zone every other day will help reduce stress. It will also make you physically tired so you’ll sleep better. With better sleep will come better thought processes.
4. Meditate: I like to think of meditation as structuring and taming my brain. Take just 5 minutes a day to sit quietly and train your brain.  Concentrate on one thing, observing your breath. It will make a tremendous difference over time.
5. Eat the right foods:
   Yes, I’m writing this. You knew I’d get to this sooner or later.
   • Eat fewer animal foods. High protein, high-fat animal foods contribute to plaque formation in both the arteries and the brain tissue itself.
   • Eat more greens: The nitrates in greens are converted to nitric oxide by the good bacteria in your gut. Nitric oxide allows your arteries, including the arteries in your brain to expand and bring in fresh blood flow.
   • Eat more fruit, especially berries: Blueberries are an amazing superfood. Studies show blueberries help memory in dementia patients; so they can certainly help you.

Ok. So there you have it. Some basic things you can control and actions you can take to make a difference in your life today.

Need more help? Schedule a call & let’s talk.

The post Where Did My Brain Go? A User’s Guide Through the Menopause Cloud appeared first on Dr Leslie K. Empowered Wellness.

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The post New Study: Regularly Eating Leafy Greens Takes 11 Years off Your Brain’s Age! appeared first on Dr Leslie K. Empowered Wellness.