The Brain Podcast

In this episode, we delved into the fascinating world of cardiovascular health, specifically focusing on hypertension, with the esteemed cardiologist Dr. Maria Emilia Figueiredo Teixeira from Brazil. Dr. Maria Emilia shared insights from her groundbreaking research on the influence of gratitude, forgiveness, and spirituality on hypertension control. 00:00:00 Hypertension has become more of a concern these days. It's actually one of the most prevalent cardiovascular diseases. And most people who have it don't even know they have it. And those who do 00:00:10 have really inadequate, often really inadequate control over it. Today, we are so pleased to host Dr. Maria Amelia, a cardiologist from 00:00:21 Brazil, who has done some interesting research on gratitude, forgiveness, spirituality, and its effect on hypertension. I'm 00:00:31 Andrea Spyros. I'm a behaviour design consultant and a professional speaker, and I work with organizations to harness the power of high-performance habits, increasing engagement, resilience, and overall well-being. 00:00:45 I am Dr. Shabnam Das Kar, a functional medicine doctor and Tiny Habits certified coach. I teach people how to improve their focus, get rid of brain fog, and reduce their risk of dementia down the line. 00:00:59 And today, welcome, Dr. Amelia, Maria Amelia. We're so pleased to have you today. Please share with us, there's a lot we want to unpack about your research. Please share with us what got you interested in doing this type of research. 00:01:19 Hi, Andrea. Hi, Dr. Shabnam. It's my privilege to be here. Thank you for the opportunity to bring the results of our latest research, the results from the field trial that we presented recently at the late-breaking clinical trials of the ACC24. So we started to research this theme in 00:01:29 2020. As a cardiologist, I'm very intrigued by the situation of hypertension in Brazil and the whole world. As you said, it's prevalent 00:01:53 disease with inadequate control, bringing lots of death worldwide. And we know there is a gap. We 00:02:05 know how to treat it with lifestyle habits, medications, but still it's not adequately treated. And why 00:02:15 isn't it treated? And what else is influencing those blood pressure controls that we're not looking at and 00:02:27 is avoiding us from having good control. I know that we're not taking, we, I say as a population, but hypertensive patients are 00:02:37 not treating themselves well, are not looking at themselves, are not measuring their blood pressures, and are not taking their pills adequately, 00:02:48 are not having good lifestyle habits, and what about their behaviors, their feelings? I think they're not working on that either. So I started to look at 00:03:07 the influence of those feelings, and we got good results on this research that I call the field trial. 00:03:17 Thank you, Dr. Maria. So the trial that Dr. Maria is talking about, and she had presented at the American College of Cardiology very recently, I think it was just last 00:03:28 week. And the name of the trial, so Andrea, this is for people who want to know what it is that the trial is. The name of the trial is a clinical trial to 00:03:39 evaluate the influence of a spirituality intervention on blood pressure control, central hemodynamics, and endothelial function. And 00:03:49 it has a very interesting acronym, FIELD, F-W-L, FIELD trial. So, Dr. Maria, interesting thing is, I know your specialty is 00:03:57 you're a cardiologist, and which is this place in Brazil that you work at, your institution? 00:04:08 I work and research at the hypertension unit of the Federal University of Goiás. Goiás is a state in the center of Brazil, very close to 00:04:18 Bra

We discuss the importance of vision, hearing, and sense of smell to the risk of dementia. Changes in these senses can serve as signals for potential dementia and how addressing these root causes can help prevent dementia down the line. We emphasized the connection between these senses and the nervous system, as well as the role of inflammation in impacting them. We also shared practical strategies such as getting regular vision check-ups, testing hearing, and engaging in olfactory training to improve brain function. Introduction to the Importance of Senses: 00:00:00 Vision, Hearing, and Smell as Indicators of Dementia: 00:02:00 Impact of Vision on Brain Function: 00:03:25 Hearing Loss and Dementia Risk: 00:09:39 The Significance of Sense of Smell: 00:20:26 Olfactory Training and Brain Function: 00:27:19 Common Connections Between Senses and Dementia: 00:31:54 Audio-only version on YouTube References Test your hearing. Hear WHO app Unusual sense of smell and detection of Parkinson's Disease. Woo, Cynthia C., et al. "Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults." Frontiers in Neuroscience 17 (2023): 1200448.

(00:00) - Intro: Nine ways to reduce Alzheimer's risk (01:47) - Importance of ApoE4 in dementia (03:15) - Different ways to reduce dementia risk (04:12) - 9 Things You Can Do to Support Your Brain Health (07:00) - Pay attention to brain, body, and supplements for optimal health (07:51) - RDAs and benefits of supplements (08:34) - Omega3 testing and supplementation (10:08) - Omega3 supplements for atrial fibrillation (11:38) - Supplementing with a symphony of nutrients, not just one (12:32) - Vitacog Supplementing with Vitamin B and Omega3 (14:10) - Taking supplements for long-term benefits (17:07) - B vitamin testing for correcting genetic variations (17:32) - A positive aging mindset reduces dementia risk (19:15) - Tiny habits shift mindset for healthy aging (20:57) - A positive mindset helps with knee pain (21:36) - Longevity questions to ask yourself (22:06) - Inspiration for physical fitness in older age (22:46) - Hormones and Alzheimer's disease in women (26:39) - Head trauma and dementia risk importance for people with ApoE4 (29:24) - Impact of Alcohol on women's health (31:40) - What is the easiest place to quit alcohol? (32:36) - Loss of sense of smell increases the risk for Alzheimer's disease (33:13) - Using Essential Oil for Memory Training (35:03) - Home sniff tests for brain health (36:42) - Outro: Support yourself with these tips Chapters created by ChapterMe Audio-only version on YouTube References Woo, Cynthia C., et al. "Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults." Frontiers in Neuroscience 17 (2023): 1200448.

If you’ve been told you have the ApoE4 gene that puts you at risk for Alzheimer's or think you may have it, most likely your doctor told you there’s nothing you can do. That’s not entirely true. We’ll share the nine things you can do to reduce your risk of Alzheimer's. Many people learn they have a genetic risk of developing Alzheimer’s disease and feel like victims. We'll help you protect your brain now so the risk is mitigated. (00:00) - Have You Got the APOE4 Gene Associated with Alzheimer's? (00:33) - Heads Up: Julie Bergfeld on Her Alzheimer's (01:07) - Julie Bergfeld on Her Alzheimer's Gene (01:35) - The APOE4 gene associated with Alzheimer's (02:21) - APOE4 gene associated with Alzheimer's disease (02:58) - Julie's battle with Alzheimer's disease (08:15) - Brain Games for APOE 4 (08:33) - Challenging Your Brain (09:44) - Dementia and behaviour change (11:11) - Starting small: How to Get Out of the Tiny Habits (11:44) - Mental health: Start small and build momentum (12:23) - How to Keep From Getting Down or Defeated Over a Diagn (15:25) - Does thinking about getting older affect your dementia risk? (19:33) - Genetic Testing (24:54) - Julie on the Genetic Testing (27:58) - APOE4 gene test (29:11) - Alzheimer's risk for women, genetics and the treatment (31:31) - A message about hope for your brain in your 30s (33:34) - Outro Chapters created by ChapterMe About Julie Bergfeld Audio-only version on YouTube References Levy, Becca R., et al. "Positive age beliefs protect against dementia even among elders with high-risk gene." PloS one 13.2 (2018): e0191004. Alzheimer's Disease genetic fact sheet.

You may have heard the term circadian rhythm and think it only affects air travel across multiple time zones or shift workers, but it really affects every aspect of your day. Listen to learn more about how to keep your body clock in tip-top shape. (00:03) - Intro (00:46) - What is Circadian Rhythm? (02:20) - Best Analogy for Circadian Rhythm (03:43) - Effect on our Body Organs (05:44) - Impact on Food: Snack Culture (08:49) - Zeitgebers Influences: Effect of Sleep on Circadian Rhythm (11:41) - Behavior Design Suggestions (13:48) - Out of Sync with your Circadian Rhythm (16:16) - Importance of Circadian Rhythm and Sleep for Younger People (18:29) - Circadian Rhythm Impact on Blood Pressure (22:15) - SAD in Winter: Are Light Boxes Helpful? (26:00) - Time Restricted Eating and Intermittent Fasting (27:53) - Benefits of Reducing Exposure to Artificial Light after its Dark (30:04) - Using Flux App and Sleep Masks (31:46) - Final Thoughts (34:09) - Outro Chapters created by ChapterMe Reference Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798. Audio-only version on YouTube Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

(00:00) - Intro: How to Sleep Better With a Better Brain (00:42) - Blood glucose, diabetes risk factors (01:42) - Brain health 6 tips to prevent Alzheimer's (02:28) - Blood glucose (03:43) - Brain health, diabetes and heart (04:48) - Checking blood glucose levels regularly is very important for your health. (08:54) - Alzheimer's disease, brain glucose (12:09) - Better brain health for women with PCOS (12:41) - Blood glucose for brain health (13:53) - Blood glucose levels for brain health (16:58) - Hemoglobin A1C and Glycation (21:38) - CGM: The future of blood glucose monitoring (26:19) - CGM for pre-diabetes and weight loss (27:37) - CGM range for diabetes and longevity (28:50) - Dementia risk factors, fasting insulin levels (32:21) - Outro Chapters created by ChapterMe References Kerti, Lucia, et al. "Higher glucose levels associated with lower memory and reduced hippocampal microstructure." Neurology 81.20 (2013): 1746-1752. Zhang, Xiaoling, et al. "Midlife lipid and glucose levels are associated with Alzheimer's disease." Alzheimer's & Dementia 19.1 (2023): 181-193.

00:00 - Intro 00:45 - What is blood pressure? 06:03 - How to manage hypertension effectively? 09:54 - Blood Pressure Readings: Heart pressure and pulse pressure 12:06 - SPRINT Trial: How to manage hypertension in older people? 15:29 - Categories of blood pressure 17:40 - How to measure blood pressure? 24:01 - Five tips for reaching optimal blood pressure 28:46 - Summary 29:26 - Outro Chapters created by ChapterMe Audio-only version on YouTube Understanding Blood Pressure Readings (American Heart Association) Health Risks From High Blood Pressure

Food is many things: it can be nutritious fuel for your body and brain, a delicious treat for your taste buds, or even the cause of brain fog and inflammation. In this episode, learn more about the ways food can support you or hold you back. (00:00) - Intro (00:51) - Purpose of food and its effects (02:36) - Diabetes of the brain (05:08) - How to eat a healthy diet? (08:08) - How to get yourself to eat long term (11:02) - Effect of food on the 3 foundations of brain health: Inflammation (05:05) - How do you maintain healthy blood glucose levels? (23:51) - Food and optimal blood pressure (26:07) - DASH Diet, Low carb, Paleo, other diet comparisons (30:42) - Summary (31:36) - Outro Chapters created by ChapterMe Audio-only version on YouTube Audio-only version on YouTube

If you think you have to be training for a marathon or working out for hours each day just to be fit and have a better brain, that’s just not true. Our guest Geoff Girvitz is the host of the Dad Strength Podcast and an expert in health and behaviour change. He runs weekly online calls for men who want to earn the mug that says, World’s Greatest Dad. But even if you’re not a dad, you’ll benefit from his wisdom. Today we’ll touch on the challenges of getting moving, movement, and brain health and get specific with some habits you can try right away. (00:00) - How to Get Moving for Your Brain and Body (00:53) - Address Resistance to Exercise (02:14) - Exercising for Fun (03:14) - Exercising after the Pandemic (07:15) - What Does Exercise Do for the Brain? (11:35) - Exercise and Brain Health (14:42) - Movement and brain health (19:41) - Six senses in the body (22:03) - Border Push and Resilience (26:14) - Confessions of a Regular Trainer (30:24) - Will Exercise Help Me Lose Weight? (35:08) - Exercising for Fun and Weight Loss (38:50) - Outro Chapters created by ChapterMe About Geoff Girvitz Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

Everyone has trouble sleeping once and a while. Maybe you had too much caffeine, or you’ve got a huge project due. But If you’re struggling with more than a few sleepless nights or more than a few sleepless hours each night, this episode is for you. We'll discuss what chronic insomnia is and how Cognitive Behavioral Therapy for Insomnia (CBTI) can help. (00:00) - Intro (00:46) - Chronic Insomnia: What is it? (02:00) - Chronic Insomnia vs Acute Insomnia (07:15) - Cognitive Behavioral Therapy for Insomnia (10:15) - Tiny Habits and Identity (11:27) - How to Sleep Better with Chronic Insomnia with the CBTi Method (12:45) - Coughing With Chronic Insomnia (CBTi) (16:44) - Chronic Insomnia (20:32) - How to Sleep Better (21:01) - Cognitive Behaviour Therapy for Sleep Disorders (22:03) - CBTi for Sleep Meds (23:27) - Chronic Insomnia: How to Sleep Better (24:37) - Final Thoughts on Chronic Insomnia Chapters created by ChapterMe CBTi Resources: Insomnia Solved Program Dr. Brandon Peters Conquering Insomnia Program Dr. Greg Jacobs Sink Into Sleep Book by Judith Davidson, Ph.D. Audio-only version on YouTube Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

If you think you have to be training for a marathon or working out for hours each day just to be fit and have a better brain, that’s just not true. Our guest Geoff Girvitz is the host of the Dad Strength Podcast and an expert in health and behaviour change. He runs weekly online […]

Do herbs and supplements like melatonin, magnesium, lavender, and chamomile tea work for sleep? Learn about 7 things to help you get more sleep. (00:00) - Intro (00:57) - Difference between Herbs and Supplements (03:09) - 7 things to help you get more sleep (06:22) - How to measure your Melatonin? (09:11) - Benefits of Melatonin for brain health (12:08) - How to manage anxiety with magnesium (15:06) - Does Chamomile Tea Help You Sleep? (17:07) - Sleep Mask and Essential Oils (19:12) - Valerian herb (21:35) - Amino acids, Protein, and vitamin D (24:45) - Final thoughts on Herbs and Supplements (26:37) - Outro Chapters created by ChapterMe Audio-only version on YouTube Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

Does everything in your life seem more important than getting a good night’s sleep? Are you one of those people who say: I’ll sleep when I die? In this episode, we’ll discuss how to prioritize sleep, sleep quality and quantity, as well as other simple sleep solutions to get a better night's sleep. 00:00 - How to Prioritize Your Sleep 00:48 - Why Prioritizing Sleep is So Important 01:18 - How to Sleep When You Have Anxiety 01:58 - How to get a good night's sleep 03:38 - Sleep is important for brain health 05:14 - Sleep hygiene tips for better health 05:55 - How to get a good night's sleep 08:10 - Sleep deprivation, caffeine 10:18 - How to sleep better with caffeine? 12:10 - How to sleep better with chronic insomnia? 12:48 - How to Sleep Better with Chronic Insomnia 13:15 - Sleep and Exercise: How to Get More Sleep 14:45 - Sleep and exercise for chronic insomnia 16:01 - Sleep and temperature 20:16 - Sleep Protection for Travelers 22:13 - How to Reduce Screen Time 22:28 - How to regulate your circadian rhythm? 26:29 - Solutions for better sleep hygiene 28:49 - Solutions for Better Sleep 29:55 - Getting More Sleep Chapters created by ChapterMe Podcast Episode: What is the Tiny Habits Method For Behaviour Change? Tiny Habits Recipes for Better Sleep

If we think back to our hunter-gatherer ancestors, why would nature design our bodies in a way where we spend (or are supposed to spend!) about one-third of our lives in a state where we are vulnerable to predators? Obviously, there are very good reasons for this. Do you sleep through the night? Do you wake up refreshed and energized, ready to greet your day? Would you like to? Did you know that preparation for good sleep actually starts early in the day? Join us to improve your sleep and your brain health. (00:00) - Intro (00:09) - Sleep and Brain Health (00:50) - Sleep and its functions in the brain (03:55) - Sleep and mental health (05:47) - How to Get a Good Night's Sleep (07:20) - Sleep Quality and the Ideal Sleep Duration (10:46) - Mental health challenges among younger people (12:05) - How to get enough sleep each night (12:28) - Sleep Quality and How to Get More (13:23) - How to get enough sleep each night (13:44) - Sleep quality and rhythm (17:11) - Healthy Living with Wearables (22:03) - How to Get More Sleep With a Wearable Chapters created by ChapterMe Audio-only version on YouTube Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

Improving brain health can feel overwhelming. Dr. Shabnam Das Kar and Andrea Spyros make it easier by sharing the five core strategies to start with: Sleep, eat, move, mind-body, and therapeutic supplementation. By choosing the area you want to focus on first, you can start right away and gain success momentum. (00:00) - How to Prevent Alzheimer's? The 5 Core Strategies (01:00) - Five core strategies to improve brain health (02:10) - Why is sleep important for brain health? (05:36) - How to Improve Your Sleep (06:36) - Sleep and Alzheimer's (09:26) - Not sleeping enough is causative of mental health challenges (12:11) - How to sleep better after menopause? (12:35) - How to Get a Better Night of Sleep (13:48) - How to manage your sleep on weekends? (15:30) - How to get enough sleep (15:51) - The Secret to Eating (18:06) - What Does Food Do For The Brain? (19:01) - Healthy Living: What You Eat (19:34) - What does food do for the brain? (22:14) - Instead of deprivation, how about adding more protein to your diet? (24:11) - How to manage your eating (28:17) - Movement for a healthy heart and mind (32:08) - Exercising for a Little Health (32:35) - The level of intensity that people should workout (33:48) - Exercising at moderate intensity (36:58) - Mind-Body Intoxications (37:53) - Mind-Body Interventions (42:08) - How to Meditate: Tiny Tips (44:46) - Treatments and the RDA (46:19) - Treatments for omega-3 fatty acids (50:53) - Herbs and supplements (52:18) - 5 Strategic Strategies to Get Rid of Brain Fog Chapters created by ChapterMe Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

Learn the three foundational areas that will support your optimal brain health: blood glucose, blood pressure, and low levels of inflammation. Find out the five key lifestyle changes that can quickly improve each area. Get details on choosing the best health-based actions for you and learn how to implement lifestyle changes quickly and easily. Once you've addressed each of these areas, you will see a marked improvement in memory, mood, sleep, clarity, and more. (00:00) - How to Boost Your Brain (00:24) - The 3 Foundations of Brain Health (02:04) - What is Hypertension? (04:39) - Hypertension and brain fog (05:25) - Hypertension and erectile dysfunction (11:39) - How to manage hypertension more naturally? (12:29) - Blood glucose levels, optimal and risk (16:49) - Alzheimer's risk factors (20:24) - Blood glucose 7, Diabetes (21:07) - Third foundation of brain health (22:25) - Chronic inflammation, how to manage it? (25:49) - Common sources of inflammation in the body (28:48) - Food and the immune system (30:28) - Gluten and dairy (32:04) - Benefits of chronic inflammation for adults Chapters created by ChapterMe Podcast Episode: What is the Tiny Habits Method For Behaviour Change? References Cohen-Manheim, Irit, et al. "Fasting plasma glucose in young adults free of diabetes is associated with cognitive function in midlife." The European Journal of Public Health 28.3 (2018): 496-503. Zhang, Xiaoling, et al. "Midlife lipid and glucose levels are associated with Alzheimer's disease." Alzheimer's & Dementia (2022). Walker, Keenan A., et al. "Systemic inflammation during midlife and cognitive change over 20 years: The ARIC Study." Neurology 92.11 (2019): e1256-e1267. de Menezes, Sara Teles, et al. "Hypertension, prehypertension, and hypertension control: association with decline in cognitive performance in the ELSA-Brasil cohort." Hypertension 77.2 (2021): 672-681.

The Tiny Habits Method of behaviour change was developed by Dr. B J Fogg, Ph.D., who is the Director of the Behavior Design Lab at Stanford University. Dr. Fogg says, "Emotions create habits. People change best by feeling good, not by feeling bad." New York Times Bestseller Book Tiny Habits, The Small Changes That Change Everything. (00:00) - Intro (01:17) - Tiny Habits Method (04:23) - Tiny Habits for Brain Health (04:54) - How to Build Tiny Habits Chapters created by ChapterMe Download Top 10 Tiny Habits Recipes For Brain Health Tiny Habits For Brain Health Course (Self-paced)

Hysterectomy can strike fear in the heart of women who may need one. Until a few years ago, doctors thought that leaving one or both healthy ovaries behind during a hysterectomy ensured that you did not experience the harmful effects of sudden menopause (surgical menopause). But newer studies have shown that hysterectomy can affect your brain function and increase your risk for dementia later, even if your ovaries are left behind. (00:00) - How to Boost Your Brain in Menopause! (01:04) - What is a Hysterectomy? (01:42) - Types of Hysterectomy and Surgeries (04:31) - Choosing a Hysterectomy (09:57) - One of the reasons why you might have a Hysterectomy (11:46) - Talking about Menopause and women less than 51 years (12:26) - Have you had a Hysterectomy for Endometriosis (15:37) - Endometriosis and cancer risk (19:27) - Hysterectomy in non-cancerous states (20:12) - Non-cancerous fibroids (23:08) - What happens to the brain in the Menopause? (28:12) - Symptoms of Menopause in Women (30:39) - How to Have a Better Brain Post Hysterectomy? (34:41) - Don't give progesterone to women after Hysterectomy (38:42) - Hormone issues, diet and sleep (40:25) - Hormone therapy and its risks (40:58) - Hysterectomy and Post-Hystèrectomy Chapters created by ChapterMe Audio-only version on YouTube Menopause Questionnaire References Kuh, Diana, et al. "Age at menopause and lifetime cognition: findings from a British birth cohort study." Neurology 90.19 (2018): e1673-e1681. ((Ref)) Bove, Riley, et al. "Age at surgical menopause influences cognitive decline and Alzheimer pathology in older women." Neurology 82.3 (2014): 222-229.((Ref)) Faubion, Stephanie S., et al. "Long-term health consequences of premature or early menopause and considerations for management." Climacteric 18.4 (2015): 483-491.((Ref)) Trabuco, Emanuel C., et al. "Association of ovary-sparing hysterectomy with ovarian reserve." Obstetrics and gynecology 127.5 (2016): 819.((Ref)) Kulkarni, Madhavi Thombre, et al. "Association Between Laparoscopically Confirmed Endometriosis and Risk of Early Natural Menopause." JAMA Network Open 5.1 (2022): e2144391-e2144391. ((Ref)) Hogervorst, Eef, and Stephan Bandelow. "Should surgical menopausal women be treated with estrogens to decrease the risk of dementia?." Neurology 69.11 (2007): 1070-1071. ((Ref)) Torrealday, Saioa, Pinar Kodaman, and Lubna Pal. "Premature Ovarian Insufficiency-an update on recent advances in understanding and management." F1000Research 6 (2017).((Ref))

The most common form of dementia, Alzheimer's Disease, starts 20 to 30 years before symptoms develop. To date, there is no cure for Alzheimer's. A milestone article in the journal, Lancet tells us that about 40% of dementia risk can be reduced if we address 12 specific areas mostly related to lifestyle. The FINGER Trial from Finland is the first of many studies using a multi-modal approach, using food, cognitive training, better blood pressure and blood glucose management and exercise to reduce the risk of dementia in people with minimal cognitive impairment. In this episode, Andrea and Shabnam discuss the trial and how you can implement the research findings from the FINGER trial to reduce your risk for dementia. (00:00) - Back to the Brain: Number One (00:19) - Alzheimer's Disease Prevention (02:46) - Why is the problem of dementia so big? (03:30) - The Finger Trials for Alzheimer's (06:36) - Alzheimer's Disease: The multimodal approach (07:26) - The Multimodal Approach to Alzheimer's (09:47) - Dementia prevention trials (13:30) - Preventing Alzheimer's by 60 years old (14:15) - Preventive Medicine for People in Their 60s (16:13) - Prevention of Alzheimer's? It's never too late to start (17:18) - Cognitive decline in people 60 s or older (18:37) - Diabetes and hypertension in the finger trial (21:59) - Cognitive function and neuropsychiatric assessment (23:53) - Cognitive function and neuropsychiatric assessment (25:17) - The Food and Brain Health (25:45) - The Finnish trial food recommendation (26:26) - Food recommendation in the Finnish trial (26:55) - Healthy diet for men and women (27:44) - Saturated Fat and Trans fats in the diet (31:51) - How to get enough omega 3 from food (32:57) - What else did I miss out on? (35:56) - How low should we lower salt? (36:21) - Weight loss of 5 to 10% (39:27) - Cognitive training for seniors (43:11) - Participation (43:47) - Cognitive health (44:47) - The cognitive health of elderly people (46:21) - Alzheimer's Disease prevention (48:15) - Tiny Habits for Brain Health Chapters (Powered By https://bit.ly/chapterme-brainpod) Audio-only Version On YouTube References Ngandu, Tiia, et al. "A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): a randomised controlled trial." The Lancet 385.9984 (2015): 2255-2263. Livingston, Gill, et al. "Dementia prevention, intervention, and care: 2020 report of the Lancet Commission." The Lancet 396.10248 (2020): 413-446.

Episode webpage More women than men are diagnosed with Alzheimer’s Disease (AD). Age is one of the most significant risk factors for AD. Years ago it was thought that more women had AD because they lived longer than men. But recent research has shown that age is not the only factor. Alzheimer’s Disease starts 20-30 […]