The Essential 10

An Attempt to Tackle Neurological Disorders Before They Arise

A basic guide for looking after your brain

The Longevity Blog   •   February 11th, 2019

For my friends, family, and clients

A Neurological disorder is a disease of the brain, spine and the nerves that connect them

The trends, ages, screening methods for neurological disorders will be at the end of these 10 prevention strategies

Giving you the good stuff first!!!

1) Come Más Pescado (Eat More Fish)

Fish contains important fatty acids called Omega 3 and DHA that have been linked with improving/retaining memory and brain function (Morris et al., 2003, Gamoh et al., 1999 & Suzuki, Park, Tamura, & Ando, 1998)

How much?

Eating fish twice per week is recommended however there is no set standard for how much omega-3 you should get each day. 150g of fish will deliver the dietary recommendations for EPA and DHA, which are between 250 and 500 mg/day (Amiano et al., 2001)

Can you get it from other sources? Sure! Check the different foods and amounts here

To learn more about DHA, someone has already done that for us here

2) Increase Vegetable Consumption

Flavonoids and polyphenols, found in fruit and vegetables are associated with preserving memory and brain function (Loef & Walach, 2012, Jiang et al., 2017 & Solfrizzi et al., 2011)

Specifically:

  • Carrots
  • Cauliflower
  • Broccoli (check out this molecule sulforaphane)
  • Brussels sprouts
  • Cabbage
  • Spinach
  • Mushrooms

How much?

At least 5 serves per day, 1 serve is roughly 1/2 of a cup

3) Increase Fibre Intake!!!

Increasing fiber intake, especially through vegetable consumption, may assist in cognitive performance (Loef & Walach, 2012)

How much?

Values range between roughly 15-30 grams per day higher intake recommended the older the human is. Please check out your daily recommendation intake of fiber here

4) Antioxidants!

What are they

Blue Berries and Strawberries are high in antioxidants as well as flavonoids mentioned above

Recent research suggests that a higher intake of flavonoids and polyphenols, particularly from berries, appears to reduce rates of cognitive decline in middle-aged and older adults (Devore, Kang, Breteler, & Grodstein, 2012, Nooyens et al., 2015) In addition to this, a study by Willis, Shukitt-Hale, & Joseph (2009) revealed that a diet high in antioxidant-rich berries can positively impact learning and memory in the aged animal models.

5) Eat some Choc, Wine Not!

Flavonoids and polyphenols are a HOT topic here!!

These are also found in tea, red wine and dark chocolate which have all been associated with better performance in several cognitive abilities (Nurk et al., 2009)

But remember… Moderation is also a thing!!

How much?

No more than 2 glasses of red wine per night on 5 nights of the week and 2 squares of dark chocolate will suffice

6) Vitamin B, C & E Supplementation

Vitamin B – A meta-analysis by Wald, Kasturiratne, & Simmonds, (2011) suggested that treating those who were at risk of developing dementia with folic acid and B12 supplementation lead to an approximate 20% reduction in risk of dementia

How much?

See here for the recommended B Vitamin values

Vitamin C & E – A study by Zandi et al., (2004) suggested that the use of vitamin C and E supplements together may reduce the prevalence and incidence of Alzheimers Disease

How much?

Vitamin C – Anywhere between 200-300mg per day should be (adequate)

More than 2000mg (2 gram) per day as this can become (toxic)

Vitamin E – Anywhere between 6-15mg per day should be (adequate)

More than 1000mg (1 gram) per day as this is the upper limit and can become toxic (Medicine, 2000)

7) Eat Less Sugar !!!

This is probably one of the most important aspects of this post!

Keeping your blood sugars and insulin levels down may preserve your memory (Luchsinger, Tang, Shea, & Mayeux, 2004, Abbatecola et al., 2004 & Xu, Qiu, Wahlin, Winblad, & Fratiglioni, 2004)

How much?

According to a study by the American Heart Association:

  • Men: 150 calories per day (37.5 grams or 9 teaspoons)
  • Women: 100 calories per day (25 grams or 6 teaspoons)

8) Would you like a cup of tea?

Green tea has been associated with a lower prevalence of cognitive impairment in humans (Kuriyama et al., 2006)

How much?

As little as one cup a day!

9) Move, Move, Move

Studies by Lautenschlager et al., (2008) & Cass, (2017) provide evidence for exercise improving cognitive function, decreased neuropsychiatric symptoms, and slowing the decline of certain neurological disorders. Exercises such as Tai Chi, Yoga and resistance training (Li, Peng, Xiang, Han, & Li, 2018 & Cassilhas et al., 2007) all showed beneficial effects on cognitive functioning

How much?

Meeting the recommended 150 minutes of physical activity per week is a great start

10) Stop, Stop, Stop!

Could mindfulness be the answer?

Studies by Lam et al., (2012)Cheng et al., (2014), Brunner, Abramovitch, & Etherton, (2017) & Prakash et al., 2012 suggest that mind-body exercise in the form of Tai Chi, Yoga and Meditation may help decrease cognitive decline in older adults

How much?

New to meditation? Start with a free 10 minutes per day for 10 days here!

For those that want the trends, ages, causes, and screening methods please read on

Neurological Disorders

A Neurological disorder is a disease of the brain, spine and the nerves that connect them

There are more than 600 diseases of the nervous system, such as:

  • Alzheimer’s disease (AD)
  • Brain Tumors
  • epilepsy (More than 50 million people worldwide
  • Stroke (6 million people die worldwide because of stroke each year)
  • Motor neuron disease and spinal muscular atrophy
  • Multiple sclerosis and inflammatory disorders
  • Neuromuscular diseases
  • Parkinsonism and other extrapyramidal disorders/tic disorders
  • Traumatic brain and spine injury
  • Tumors of the nervous system

Trends

  • RANKED in at #2 of what will most likely kill you with 13,126 lives in 2016
  • Alzheimer’s disease is the most common form of dementia, accounting for 50-75% of all cases
  • 4% of all dementia-related deaths were female, indicating they may be more susceptible to dementia than males in their old age

Ages

  • Most common ages are 89 Years of Age but can some conditions can occur a lot earlier such as epilepsy at birth

Causes

Because there is such a wide array of Neurological Disorders there many attributed causes to these such as:

  • Lifestyle-related causes
  • Infections
  • Genetics
  • Nutrition-related causes
  • Environmental influences
  • Physical injuries

How to screen for them

As there are such a vast array of Neurological Disorders there too are a vast number of techniques used to screen for these. Some of these are listed below. To read further of the techniques listed below please the link here

Laboratory screening tests

Genetic testing

neurological examination 

X-rays

cerebral angiogram 

Muscle or nerve biopsies

Brain Scans

Cerebrospinal fluid analysis 

Computed tomography (CT scan)

Magnetic resonance imaging (MRI)

Evoked Potentials

Electronystagmography (ENG)

Electromyography, or EMG

Electroencephalography, or EEG

Myelography

Positron emission tomography (PET) 

polysomnogram

Single photon emission computed tomography

Thermography

Ultrasound imaging

Exercise Physiologist

Jake Holness

“Knowledge withheld is knowledge wasted”

Comments or questions?

Feel free to reach out by emailing hello@jakeholness.com

By |2019-02-11T04:37:29+00:00February 11th, 2019|Latest Articles|