Recently I have been talking more and more about brain health. I was inspired after a recent conference where 3 different physicians spoke about both the complexity and the ability to change the brain. For those of you who have hear me speak recently or have been in the office you know that we have been having more conversations about your brain and how to keep it healthy, if we haven’t connected yet on your brain remind me and we can. I have put together a list below that has several resources across the internet that give us steps to help keep our brain healthy and in some cases even reverse the effects of some early stage brain injuries/diseases.
More often in the media we are getting the “New” specialized diet. While they do regularly show improvement, they all have common threads-eating whole fresh food, cooking at home using healthy oils, reducing added sugars, eating more fresh fruit and veggies, reducing process grains and consuming nuts and seeds. There can be many modifications to the framework based on your food intolerances and sensitivities. If you aren’t sure how to start send me an email at email@example.com and I can send you our list of anti inflammatory and energy producing foods.
The list below consists of several lab tests that you may have had in the past. If not let us know and we can go over how to talk with your doctor and finding out if you can do them. We also have access to all the labs below if needed.
The MEND protocol below is based on the most common factors in controlling inflammation and normalizing dietary choices.
MEND: 25-Step Memory Program
|Optimize diet: minimize simple carbohydrates, minimize inflammation.||Patients given choice of several low glycemic, low inflammatory, low grain diets.||Minimize inflammation, minimize insulin resistance.|
|Enhance autophagy, ketogenesis||Fast 12 hr each night, including 3 hr prior to bedtime.||Reduce insulin levels, reduce Aβ.|
|Reduce stress||Personalized—yoga or meditation or music, etc.||Reduction of cortisol, CRF, stress axis.|
|Optimize sleep||8 hr sleep per night; melatonin 0.5mg po qhs; Trp 500mg po 3x/wk if awakening. Exclude sleep apnea.|
|Exercise||30-60′ per day, 4-6 days/wk|
|Brain stimulation||Posit or related|
|Homocysteine <7||Me-B12, MTHF, P5P; TMG if necessary|
|Serum B12 >500||Me-B12|
|CRP <1.0; A/G >1.5||Anti-inflammatory diet; curcumin; DHA/EPA; optimize hygiene||Critical role of inflammation in AD|
|Fasting insulin <7; HgbA1c <5.5||Diet as above||Type II diabetes-AD relationship|
|Hormone balance||Optimize fT3, fT4, E2, T, progesterone, pregnenolone, cortisol|
|GI health||Repair if needed; prebiotics and probiotics||Avoid inflammation, autoimmunity|
|Reduction of Aβ||Curcumin, Ashwagandha|
|Cognitive enhancement||Bacopa monniera, MgT|
|25OH-D3 = 50-100ng/ml||Vitamins D3, K2|
|Increase NGF||H. erinaceus or ALCAR|
|Provide synaptic structural components||Citicoline, DHA|
|Optimize antioxidants||Mixed tocopherols and tocotrienols, Se, blueberries, NAC, ascorbate, α-lipoic acid|
|Optimize Zn:fCu ratio||Depends on values obtained|
|Ensure nocturnal oxygenation||Exclude or treat sleep apnea|
|Optimize mitochondrial function||CoQ or ubiquinol, α-lipoic acid, PQQ, NAC, ALCAR, Se, Zn, resveratrol, ascorbate, thiamine|
|Increase focus||Pantothenic acid||Acetylcholine synthesis requirement|
|Increase SirT1 function||Resveratrol|
|Exclude heavy metal toxicity||Evaluate Hg, Pb, Cd; chelate if indicated||CNS effects of heavy metals|
|MCT effects||Coconut oil or Axona|