Nutrition and Your Brain Part 3: Preventing Dementia and Alzheimer's

The current state of dementia and Alzeimer's is abysmal. The focus on eliminating amyloid plaques has led us down a blind alley, yielding paltry and questionable progress in treating this devastating condition. But what if we could change the trajectory of this disease without waiting for Big Pharma to save us? 
Recent research suggests that addressing modifiable risk factors could potentially prevent up to 50% of Alzheimer’s cases. From the impact of diet and lifestyle to groundbreaking studies demonstrating reversibility in early cognitive decline, this episode is packed with essential insights for anyone seeking to safeguard their brain health.

Key Takeaways:

• Chronic Inflammation: Understand how inflammation can exacerbate Alzheimer’s by damaging brain cells and creating a vicious cycle of deterioration.
• The Failures of Traditional Medication: Learn why the focus on amyloid plaques has not led to significant breakthroughs in treatment and the implications of recent drug approvals.
• Modifiable Risk Factors: Discover the nine lifestyle changes you can make to reduce your risk of Alzheimer’s, including diet, exercise, and social engagement.
• Emerging Research: Hear about promising studies that highlight the potential for reversing early cognitive decline through dietary and lifestyle interventions.
• The Importance of a Holistic Approach: Explore how addressing gut health, sleep quality, and other underlying health issues can support cognitive function.
• Actionable Steps: Gain practical tips for maintaining brain health, including dietary recommendations and the benefits of staying socially active.

Tune in to empower yourself with knowledge and take actionable steps toward a healthier, sharper mind!

Find Research Citations and Transcript at Blasphemous Nutrition on Substack

Work with Aimee

Photography by: Dai Ross Photography

Podcast Cover Art: Lilly Kate Creative

Find Research Citations and Transcript at Blasphemous Nutrition on Substack

Work with Aimee

Photography by: Dai Ross Photography

Podcast Cover Art: Lilly Kate Creative

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Transcript

MacBook Air Microphone 0:00

It seems like nearly all our efforts to get a handle on Alzheimer's and dementia. Has been utterly useless. And estimated 6 million Americans have Alzheimer's disease. And our projected expectation is that one in 10 of us. We'll end up developing it before we die. Like all other chronic diseases in the Western world. It's a scent in prevalence within our lifetime has been staggering. And like other chronic diseases. We're seemingly accepting this as normal. Losing your mind is not a natural outcome of losing your youth. In today's episode, I'm going to share what research is showing is working and what is not to prevent and even treat cognitive decline.

0:54

Hey Rebels, welcome to Blasphemous Nutrition. Consider this podcast your pantry full of clarity, perspective, and the nuance needed to counter the superficial health advice so freely given on the internet. I'm Aimee, the unapologetically candid host of Blasphemous Nutrition and a double degreed nutritionist with 20 years experience. I'm here to share a more nuanced take. On living and eating well to sustain and recover your health. If you've found most health advice to be so generic as to be meaningless, We're so extreme that it's unrealistic, and you don't mind the occasional F bomb. You've come to the right place. From dissecting the latest nutrition trends to breaking down published research and sharing my own clinical experiences, I'm on a mission to foster clarity amidst all the confusion and empower you to have the health you need to live a life you love. Now let's get started.

MacBook Air Microphone 1:54

Welcome back to blast Ms. Nutrition. I'm your host, Aimee and I aspire to age like a mashup of Iris Apfel and Ernestine shepherd. Chances are, if you know of one of these women, you won't know the other. And honestly, I won't be at all surprised if both names are unfamiliar to you. Iris Apfel passed away this year at age 102. And she was a New York fashion icon for decades. If you've ever seen a picture of a crazy ass looking woman with short white hair and big thick round glasses wearing outrageously crazy outfits. That's Iris. Ernestine shepherd is an 88 year old competitive bodybuilder. Who began lifting weights after menopause. And while I've not waited that long to start lifting, I too want to be in my late eighties with enough muscle to keep young hooligans thinking twice about fucking around with me. Aging well is more and more a rarity in the English speaking Western world. In fact, it's so remarkable to age well and intact. That my nine-year-old child remarked,"mom! There are so many old people walking around!" The first time he visited a small European town. And this is a child who is not one to usually pick up on the details. Alzheimer's diagnoses and deaths have skyrocketed during our lifetimes. The research focus on eliminating amyloid plaque to cure Alzheimer's has been an utter failure. Despite decades of medication intervention, there is no alleviation of symptoms or remarkable reduction in disease progression. A more recent drug to be approved. was rushed to market through an accelerated approval by the FDA, despite research showing a failure. In clinical trials. When the clinical trials failed, researchers went back and looked at other factors. They increase the dose of the medication and were able to show a reduction in amyloid plaque. But. Reducing amyloid plaque has not been proven to have any impact on outcomes that matter, like. Increasing cognitive capacity. Or delaying death. And somehow. This reduction in amyloid plaque that showed up on the research, got the FDA to put it out on market with loosened to safety criteria from clinical trials. But the result of this approval by the FDA actually caused three members of the panel to resign after it happened. Now this new medication costs$56,000 a year. And most of that we'll end up being paid for by taxpayers, through Medicare and, well, that's just all I'm going to say about that. Incidentally Europe has refused acceptance of this medication. If you want to hear more about this scandalous story, you can go to my sub stack and I have links to two different interviews that discuss the story in more details. The link to my sub stack will be in the show notes. Now Alzheimer's disease develops mainly because of two problems in the brain, amyloid, plaques and tau tangles. Both of these problems are made worse by inflammation. And inflammation is the body's way of protecting itself. Its response to trouble that when unresolved. Goes from helping to making things worse. Uh, current emerging hypothesis is that Alzheimer's is a disease rooted in chronic inflammation that ends up impacting the brain leading to structural changes as the brain cells become damaged from the chronic inflammation. Inflammation is our body's way of protecting itself when it senses damage or an invader like a bacteria or a virus, when there's a problem, like this inflammation gets triggered to send help through various immune responses designed to kill invading pathogens and clean up damaged cells. However, in Alzheimer's this help ends up causing more harm. And it is not because there's inflammation in the first place so much as the inflammation continues. Out of control. And Alzheimer's small pieces of a protein called amyloid begin to clump together between brain cells. And these clumps known as amyloid plaques are like sticky patches of goo that kind of jam up communication between our brain cells. And then the immune cells of the brain, which are called microglia, they see these plaques and they're like, well, shit, that's not supposed to be there. So then they go in to help clean it up. But the more that the microglia try to remove the plaque and fail the more that they release additional chemicals to basically call for backup help. And this contributes to ongoing inflammation within the brain. Instead of fixing the problem. This constant state of alarm ends up damaging healthy brain cells, thus making the situation worse.. Inside each brain cell, there are these structures that are called microtubules. And microtubules are like these tiny train tracks that transport nutrients and different materials that the cell needs to stay healthy from outside the cell and inside the cell. A protein called tau normally keeps these train tracks straight and stable. But with Alzheimer's ongoing inflammation in the brain ends up affecting tau proteins, causing them to change their shape and start to stick together. And these tau proteins form tangles inside the brain cells, which then breaks down those microtubule train tracks. And without working train tracks, brain cells cannot get the nutrients that they need. Which then leads to cell damage and death. As amyloid plaques buildup, they trigger inflammation and the inflammation doesn't stay, put it spreads throughout the brain causing even more damage. And it makes the tau proteins more likely to be become tangled gold and then more brain cells die. And the inflammation keeps increasing because these dead brain cells. Need to be cleaned up, but the cleanup can't happen. And so we have even more damage and you see that this creates a vicious cycle inflammation leading to more plaques and tangles, which causes more inflammation, which further damages brain cells and all of this. Makes the symptoms of Alzheimer's worse. So we can look at Alzheimer's disease as a process where the brain's attempt to protect itself ends up backfiring because it doesn't have what it needs to resolve that inflammation or the inflammation continues to be triggered. And so there is no opportunity for resolution and that unresolved inflammation. Backfires causing this chain reaction that leads to more and more damage over time. The primary focus on Alzheimer's research and medications has been on removing amyloid plaque. The initial belief was that if we remove the plaque, then the brain could regain function. But going down that path has been an utter failure. We are no better off in finding a cure than we ever have been. And having recently had a family member die with Alzheimer's, I cannot say that any success that may have occurred in slowing her decline and prolonging her life, did her any favors. Her quality of life continued to decline and adding extra years to that process, if it even did so was more. More cruel than kind. Well, some researchers are now looking at medications to reduce how protein formation. I have a feeling this may be barking up the wrong tree. Next door. Unless chronic inflammation is addressed through lifestyle. I am really dubious that we're going to make any significant headway in our lifetimes. Currently the lifetime risk for the general population is 10 to 15%. I expect that this is going to increase. Obviously the older you are the higher, your risk and 11% of those over 65 already have a diagnosis. And approximately 32% of those who are over 85 years old, have the disease. Death from Alzheimer's has increased by 141%. In the last 20 years. I damning statistic further proving that our pharmaceutical interventions have been useless. I don't know about you, but I have no desire to live, to be 85. If I'm going to be in a home, unable to recognize my loved ones and unable to feed myself, fuck that. I know if you have ever watched a family member with this disease decline, you are likely 100% on board with me with this. If the inflammatory roots of Alzheimer's are to be corrected, we need to be looking at what is leading to the chronic inflammation of the body and put out that fire. Well, there are genetic variances, most notably the APOE E four gene that increase your risk of developing Alzheimer's. This only serves as an early warning sign that you need to be extra diligent about staying on top of your health and feeding your brain. Well. Risk is modifiable regardless of genetic status. The Lancet commission on dementia released a new report this year in 2024, claiming that up to 50% of all Alzheimer's can be prevented simply by addressing these modifiable risk factors. And these are what they are. Number one. If you smoke. Stop it. Number two. Stay active through walking, hiking or any other physical activity. Our body is meant to move and move. We must clinically, I see the average step intake among my clients to be about 1500 to 3000 steps daily. And we really need to be aiming for at least 7,000 steps as a daily part of your routine. So get up off that desk and go for a walk. Number three, keep your brain sharp through learning new things. Low education level is a known risk factor for dementia. But honestly, I personally believe that you don't need formal education to reduce your risk of Alzheimer's. What you really need to do is remain curious and continue to learn new things throughout life. I firmly believe this will count in the absence of a formal education. We cannot change what happened, what opportunities we had or did not have in our youth, but we can always choose to step out of our comfort zone and learn new things. And this will force the brain to adapt and grow new connections, new neurons, which will then reduce your risk factor for Alzheimer's and dementia. Number four, avoid high alcohol consumption. The Lancet commission. States that no more than 12 standard drinks a week should be consumed. And that would be no more than 12. Beers or a five ounce glass of wine or one and a half ounces of hard liquor. Right. That's that's a pretty standard unit. But honestly, I really think it needs to be much, much lower than this, but, you know, they didn't ask me, I don't sit on the Lancet commission. Canada has recently recommended that all adults limit their alcohol intake to two drinks per week or less. And that seems like a good idea to me is especially if you are at higher risk for developing dementia or Alzheimer's. Number five maintain normal blood pressure with her without medication. Number six, keep your L D L cholesterol in check with or without medication. Number seven, if you are noticing any hearing or vision loss or, you know, you have hearing or vision loss, you need to treat that. There is this association with untreated vision and hearing loss, increasing your risk of developing Alzheimer's and dementia, especially as you age. I have a feeling this has to do with overall lack of input and stimulation to the brain. When those senses are dialed down a bit, there's just less information coming into the brain and less opportunity for it to maintain and develop new connections. Kind of like an underused muscle atrophies. Our brain likely will as well. If it is not adapting to new and different stimuli. And this is supported by that educational link to dementia, as well as those suffering from cognitive decline, tending to have less and less desire to do new things, because it's just so much harder for the brain to process and adapt as the disease gets underway. Number eight, maintain a healthy weight. Both being underweight as well as being overweight increases your risk of Alzheimer's. Number nine. Don't get diabetes. If you do have diabetes, keep it very well controlled. Super super freaking important. Chronically high levels of insulin and glucose is toxic to every aspect of the body. And the brain is no exception. Individuals who have diabetes have a confirmed, increased risk of developing dementia up to 60% greater likelihood. In both diabetes and Alzheimer's the nerve cells and the brain can become resistant to the effect of insulin. And this can end up leading to that buildup of amyloid and tau protein in the brain. The link between diabetes and Alzheimer's is so strong that Alzheimer's disease is sometimes unofficially called type three diabetes. Number 10. Treat sleep apnea. And if you think you may have sleep apnea, like you just are chronically tired all the time. You wake up with a dry mouth, your partner says you snore. Get yourself assessed. Both lack of oxygen to the brain. If one has apnea and lack of restful sleep. Is denying your body the time that it needs to clean up shop. This is when our brain. Processes and eliminates things that doesn't need. This is when it cleans up shop. Right. Does repair work. And if we are not getting restful sleep, nothing in the body works well. Poor sleep also makes weight loss a hell of a lot harder due to changes in appetite and hormones that increase appetite as well as increasing insulin resistance and glucose levels. Simply from losing sleep. And it also increases your risk of. Cardiovascular disease in addition to dementia. Number 11. Do what you can to prevent a traumatic brain injury. Always use a helmet when riding a bike, a motorcycle, a horse, a skateboard, or anything else that goes faster than we do. And avoid using your head in football, whether that be American football or otherwise. I would also advise staying clear of any douchebags who have violent proclivities as an additional excellent way to reduce your risk of a traumatic brain injury. Number 12. Social isolation. Is itself a higher risk of developing dementia, but more so later in life. So as millennials and gen X-ers begin to age, it is super, super important for us to stay social, find a peer group that you enjoy being around. And that's really, really important to your emotional and physical health. So while a healthy lifestyle is critical in avoiding dementia. Once it begins to develop. All hope is not lost. Despite what our current medical interventions have thus failed to accomplish. In 2014, an utterly groundbreaking clinical study was published by Dale Bredesen and his team showing for the first time that early onset dementia. Could be not just slowed, but reversed. Using dietary and lifestyle intervention. Since that time, a handful of researchers and dedicated clinicians have been working closely and deeply. And multi-modality clinical trials showing time and time again, that with early intervention, the brain can heal. It needs nutrients and it needs a radical shift in lifestyle to heal, but it can be done. So here's what the body of research is currently showing is important. Because Alzheimer's disease is a systemic and complex disease. There is no one single remedy that can solve it, which is why I think that our pharmaceutical interventions are ultimately going to fall short. Of being what is needed for this disease, as well as all chronic diseases, because. That seems to sort of be the trajectory that we're going down. So if your insulin levels are elevated, it's going to be really, really important to reduce them. That's one thing that the clinical trials are showing is effective and important as part of Alzheimer's treatment. Increasing your omega three fatty acid intake has been a part of every successful clinical trial. And this is backed by observational research showing that those who consume omega three fatty acids. Usually through fish in a Mediterranean style diet have reduced risk of developing dementia. Alzheimer's. A nutrient rich diet is also the foundation of these clinical trials. It is high-end produce, but very limited in carbohydrate. Most of the interventional studies are utilizing a ketogenic diet because this supplies, energy to the brain in the form of fats, when its ability to utilize carbohydrate is compromised. All of these clinical trials, eliminate alcohol. They also focus on maintaining high oral hygiene to reduce harmful bacteria that can travel through the body and damage both the vascular system as well as the brain. It turns out when autopsies are done on individuals with Alzheimer's disease. Bacteria that we typically find in the mouth. Um, viruses. These have been found in amyloid plaque. And so as part of these comprehensive clinical trials, maintaining oral hygiene and treating viruses and pathogens as part of the protocol. Now data from systematic. Data from large systematic reviews and meta analyses suggest that higher adherence to a Mediterranean diet is associated with not only the reduced risk of developing mild cognitive impairment and Alzheimer's disease, but also reduced risk of progression from mild cognitive impairment to Alzheimer's disease. Some researchers created a, a hybrid of the dash diet, which is used to reduce hypertension and the Mediterranean diet, and then enriched it with berries and leafy green vegetables, which are shown to be beneficial for brain health in the research. And they called this the mind diet. And those individuals on the mind diet also showed slower cognitive decline. Outperforming the Mediterranean diet, according to some research. This focus on berries and green leafy is, is the key differentiator here. Research suggests the consumption of leafy greens daily and berries more than twice a week, do facilitate preservation of memory beyond the benefits that may be offered by either the Mediterranean diet or the dash diet alone. Resveratrol is one of the key things here and that's a poly phenol made by grapes, apples, raspberries, blueberries, plums, peanuts, and most famously. Red wine. Scientific reports point to resveratrol having neuroprotective properties. And it protects the neurons and protects the cells of the brain by eliminating oxidative free radicals. Reducing those inflammatory markers, those cytokines and boosting production of anti-inflammatory compounds called ILT. So while resveratrol has been the reason why wine is considered part of a healthy, Mediterranean diet. I would argue that the systemic impact of alcohol on the body and the brain are not worth choosing wine when whole grapes and other dark berries will suffice. Increasing activity and oxygen to the brain through exercise and breathing activities. We're also part of these. Comprehensive clinical trials. And this supports brain health through the positive impacts of oxygen on the brain and production of a compound called BDNF or brain derived neurotrophic factor. This is a protein that plays a crucial role in the development and maintenance of neurons in the brain. It's also responsible for some of the mood enhancing impact of exercise. So we definitely want to boost our BDNF and, So it's also responsible for some of the mood enhancing impacts of exercise. So this is why we want to move our body. But even if you are unable to move your body through chronic pain or disability, one of the other things that you can do are those breathing activities. This is breath work. there are specific meditation's right. That include breath work. There is some research showing that in addition to exercise, Contrast hydrotherapy like hot, cold baths or sauna therapy may also support BDNF. So that could also be an option. When I was in London for the personalized medicine conference in June. I listened to a researcher who was working with individuals with mild cognitive impairment. Using group classes that taught them how to play a flute. And so the flute. Was the breath work. And then there was this social aspect in addition to learning something new. Right? So this is a really creative way that we can meet some of these. Needs of the brain in a way that can be enjoyable and fun. It doesn't just have to be about exercise. Although I will say. It's really hard to Trump exercise when it comes to systemic benefits across the board and physical activity has been one of the most longest standing well known. Positive things that we can do to protect our brain as we age. Now there is also this direct connection between our gut and our brain via the vagus nerve. And it's currently believed that this back and forth communication system exists between the microbiota in the gut and our brain influencing our cognitive functions and the development of neurodegenerative diseases like Alzheimer's disease. As I've talked about this month, the associations between anxiety, depression, and poor gut health are really well-established in the research. And the relationship between gut health and dementia has gathered significant interest in recent years. Particularly through this concept of the gut brain access. An imbalance in gut microbiota can lead to increased gut permeability, systemic inflammation, and that can then negatively impact the blood brain barrier causing what some people will call leaky brain. So when the blood brain barrier is compromised, we get neuroinflammation through this introduction of inflammatory cytokines into the brain from the rest of the body. And this can eventually contribute to neurodegeneration. At this point in research, there are numerous animal studies that support the role of the gut microbiota. And cognitive function and Alzheimer's disease. but there's a major lack of human clinical trials. So while gut dysfunction may play a role for many, I don't think at this point, addressing gut health alone is likely to resolve most cases of early cognitive decline. Dr. Heather Sandison. Worked very closely with Dr. Dale Bredesen at the time that he was doing this initial research that came out in 2014. She's gone on and continued to conduct additional clinical trials. Uh, there was one that was published in 2023, just last year. And she was able to show in just six months. Cognitive improvement in 74%. Of research participants. In this piece of research, they utilized Dale Bredesen's approach and they put 23 people through a very individualized and intensive treatment plan. 17 of those 23 people had notable improvements in cognitive function. And these results echo Dr. Bredesen's own research. A follow-up study that he had published in 2022 showed 84% of participants, Improving their cognitive function over a nine month time period. This is less than a year. This is less than a year. This kind of blows my mind. I still, you would think you would think after being in this field for 30 years, I would stop being surprised at how fricking amazing the body is and how much nutrition can do. But I'm not, it's just like, it blows my mind less than a year. And there are so few medications on the market. That treat the brain in any way, any capacity. That can claim improvement. Of over 50%. So this is. Not to be punny, but mindblowing. Okay. So let's go into the details of these studies a little bit more. In these studies, all participants were given nutrition, movement and stress reduction, education and support. Exercise was recommended based upon what their existing fitness levels were. And they were encouraged to increase and vary their routine. For instance, adding strength, training, if they were only walking or beginning to walk, if they were straight out sedentary. Now for stress reduction, it was recommended that people do a chanting style of meditation. mindful acts of kindness or daily prayer. As part of their stress reduction. Protocol. Nutrition recommendations that yielded these stellar results included a ketogenic diet high and low carbohydrate produce and fats. An addition to fasting for 12 hours overnight. And participants were encouraged to choose organic produce wild caught, low mercury fish. Such as salmon, mackerel, anchovies, sardines, and herring. And consuming organic pastured, eggs and poultry. A hundred percent grass fed meat. And organic dairy. Participants were also asked to eliminate alcohol. Processed foods and all grains during the trial. They wrote down what they ate every day. And these self reported diet diaries were collected each month. And their blood ketone levels were measured at the clinic each month to confirm adherence. The supplement, regimen and these clinical trials is fierce in Sanderson's clinical trial, baseline, nutrition and brain supportive supplements included multiple vitamins and minerals, adaptogenic herbs to reduce the stress response in the body. Amino acids for cognitive focus. Additional omega-3 fatty acids, supplementation, probiotic supplements, co Q 10, and various polyphenols in supplemental form. So each individual in these clinical trials, hadn't personal health workup, and they were assessed for overall toxic burden, like heavy metal exposure, mold exposure, their hormone health was assessed. Uh, sleep assessment to test for apnea. Uh, they took history of traumatic brain injury, digestive health, and they also tested for various infectious diseases like Lyme disease. All of these factors were considered in their treatment plan. And additional supplements and therapies were added. If needed. For instance, if someone was diagnosed with sleep apnea, they were treated for sleep apnea as part of their clinical care in this research assessment. If they tested high for heavy metals, then key lading minerals and nutrients were added to their supplement protocol to help their body Keely and get rid of these heavy metals. So it was very personalized. Um, and. It goes without saying, but all medicine should be very personalized because each person is different. Right. So while not all the improvements in the Sandison trial reached statistical significance, there were improvements made across all measurements of concentration. Memory. Reasoning and verbal ability. Most notably memory improvement was the strongest and most significant improvement observed. In a six month trial. What is emerging from this research is a multi-modality plan to reverse early stage cognitive decline. These are small clinical trials, but. If these results continue to be repeated over and over again, with different research teams, we will have high quality evidence that will gather strength of efficacy. And it will outperform anything that big pharma comes up for us over the next 20 years. Based on the existing evidence. And unprocessed diet high and lots of vegetables as a foundation of this plan. These foods are high in fiber, which is great for the gut microbiota. They are nutrient loaded, which is great for the brain. And they have loads of polyphenols and antioxidants that help the gut by regulating the intestinal barrier, supporting that beneficial microbiome even further. And that then supports neuro-transmitter health and reduces brain inflammation. By providing the necessary components to repair DNA damage. A diet high in omega-3 fats from low mercury seafood and keeping a modest to lower carbohydrate intake is a really good start to preventing cognitive decline. One mild cognitive impairment is beginning pulling those carbs back even further and relying more on fat to supply the brain with energy appears to be crucial as well as addressing all of the contributing factors that were assessed in these clinical trials. Like, nutrient deficiencies, mold exposure, gut health, hormone health, and sleep quality. Working with a qualified health professional who is skilled in assessing these risk factors or well connected to providers who can help address them is important. Dale Bredesen now trains healthcare providers in his methodology. It is called re code. And you can search for providers in your area. Including those who do telehealth appointments to find clinicians who are familiar with and well-trained in his work. Additionally, both doctors Sandison and Bredesen have written books about Alzheimer's. And what is known about reversing cognitive declines through their research. I strongly recommend both of these books. If you have a personal interest in your own brain health or that of a family member, and you want to formulate a preventative health plan. I'm looking at doing the Recode training myself, but. I'm still undecided. And, uh, cause there was so many things that I get interested in, but I can help implement what is written and Dr. Sandison and Bredesen's book, if you need support in that area. Those resources are included in my sub stack, which is again, linked in the show notes. The best thing that you can do to protect your brain is to move your body. Avoid alcohol and tobacco in entirety. And consume an unprocessed diet rich in green veggies, berries, seafoods, and other high quality proteins. Adding in, healthy fat from olive oil, nuts and seeds and cold water. Fish is a must going low. Fat did not do Jack for our health. Like we were told it would. Additionally neglecting to care for other aspects of your health, like poor sleep, gut issues, chronic inflammation. Metabolic imbalances, hormone imbalances, right? This will make it harder for you to keep your brain in tip top shape. So it's really, really important to address these aspects as well. Finally maintaining valuable friendships and challenging your brain with new things, staying engaged in the world in a meaningful way is also super important to healthy brains. As we age. Human beings are social creatures. We need one another. And having community helps us reduce stress, stay sharp and keep meaning in our lives. Each of us is going to have areas where we're doing really well and areas where we struggle. So shore up and build consistency in the areas that you are all already well-skilled at. And then reach out and get support if needed to improve the areas that need some work. All right, folks. Thanks again for listening to blasphemous nutrition, it's been a heck of a month spending so much time in pub med. Taking a look at brain health and all of the gorgeous nutrients that we can consume to preserve our brains. I hope you have enjoyed listening. If you have please rate and review blessed miss nutrition. If you listen on Spotify, you can leave a comment now as well, which is super exciting. Additionally, if there is someone you know, who is concerned about their own brain health. Do share this episode or our previous episodes on anxiety, depression, and nutrition with them so that they can be empowered to take better care of their brain. Thanks for listening.

40:36

Any and all information shared here is for educational and entertainment purposes only and is not to be misconstrued as offering medical advice. Listening to this podcast does not constitute a provider client relationship. Note, I'm not a doctor nor a nurse, and it is imperative that you utilize your brain and your medical team to make the best decisions for your own health. The use of information on this podcast or materials linked to this podcast are at the user's own risk. No information nor resources provided are intended to be a substitute for professional medical advice, diagnosis, or treatment. Be a smart human and do not disregard or postpone obtaining medical advice for any medical condition you may have. Seek the assistance of your healthcare team for any such conditions and always do so before making any changes to your medical, nutrition, or health plan.