Figure from the Study Summarizing Findings
A Preventative Approach Towards Alzheimer's Disease
Hi Friends,
Alzheimer’s Disease is one of the scariest diseases that is devastating for patients and their families. Once a person starts losing their memory and is diagnosed with Alzheimer’s Disease, there is unfortunately no pharmaceutical that has been proven to slow the progression of the disease.
A recent study brings hope in the fight against Alzheimer’s. The study published in Cell Metabolism uncovered potential benefits of Intermittent Fasting in slowing the progression of Alzheimer’s Disease. The research was conducted on mice 🐭 models of Alzheimer’s disease that had two different feeding patterns.
- Group 1: Control mice with constant access to food (“Ad libitum feeding”).🧀
- Group 2: Mice with a 6-hour daily feeding window, mimicking a 14-hour fasting period for humans (time-restricted feeding)
🌟 Key Findings:
Mice on the time-restricted feeding schedule showed:
- Enhanced memory and improved sleep quality. 😴
- Better performance on cognitive assessments
- Reduced Alzheimer’s-related brain pathology on autopsy (less beta amyloid plaque).
🤔 Takeaway:
Intermittent fasting is an easy lifestyle habit that may be protective to our brains 🧠! It activates autophagy ♺ and can help reduce neuroinflammation🔥. This is why people often observe better mental clarity and less brain fog when fasting. If you enter ketosis when fasting, ketones are like rocket fuel 🚀 that can further enhance cognitive function.
If you have a strong family history of Alzheimer’s disease or if you have an Apo E4 gene (genetic risk factor for Alzheimer’s disease), it may be beneficial to incorporate intermittent fasting into your lifestyle.
🎥 Learn More in My Videos!
- Autophagy: Discover the transformative power of fasting in my detailed video on Autophagy.
- Alzheimer’s: Get practical tips on preventing Alzheimer’s Disease through diet and lifestyle.
- Longevity: Learn the science of aging and how to turn back the clock and live longer.
🥕 Superfoods for the Brain 🧠 Include:
Wild salmon
Walnuts
Pasture-Raised Eggs 🍳
Blueberries
Broccoli 🥦
Avocados 🥑
Extra Virgin Olive Oil
MCT Oil (medium chain triglyceride oil, from coconut oil, which helps your body generate ketones when fasting)
Supplements to Support Brain Health Include:
✅ Omega 3 Fish Oil 1-3 grams per day
✅ CoQ 10 300 mg taken daily
✅ Vitamin D3 with K2 to optimize blood levels to 60-80 ng/mL
✅ Methyl B Complex 1 capsule daily
✅ Phosphatidyl Serine 150mg – 450mg daily
✅ Probiotic 100 Billion: A healthy gut is vital to a healthy brain due to the Gut-Brain Axis!
Sautéed Mushrooms
Mushrooms🍄 are a great source of prebiotic fiber to feed all the good bacteria in your microbiome. They also have selenium, vitamin D, and B6, potassium, and glutathione. Beta-glucans, which are found in the cell walls of mushrooms, support a healthy immune system against bacteria and viruses🦠. To learn more about the health benefits of mushrooms, please check out this review article.
Ingredients:
1 large 16 oz package of baby portobello mushrooms (or two 8 oz packages)
1 large bunch of basil, coarsely chopped (include stems) 🌿
4 cloves of garlic, minced 🧄
1/2 tsp paprika
1 tablespoon balsamic vinegar
1/2 tsp Himalayan or sea salt
1/4 tsp pepper
Olive oil
Instructions:
1) Clean the mushrooms 🍄 by gently wiping with a paper towel.
2) Use a large pan and heat to medium. Drizzle about 3 tablespoons of olive oil. Add the minced garlic 🧄 and allow them to become fragrant (about 15 seconds), then add the mushrooms.
3) Add the paprika, salt and pepper.
4) Cook at medium temperature for 5-8 minutes until the mushrooms brown and shrink in size.
5) Add the basil 🌿 and balsamic vinegar and can drizzle more olive oil. Sauté for 3-5 additional minutes until the basil shrinks into small crispy pieces.
As we eagerly anticipate the joy and festivities of the holiday 🎄 season, let’s also remember to keep our health at the forefront. Take time to relax, enjoy wholesome meals alongside the festive treats, and engage in activities that nourish both your body and mind. Let’s embrace the end of the year with mindfulness, ensuring we step into 2024 rejuvenated and healthy. Wishing you all a healthy and happy holiday season! ✨
Warm regards,
Rajsree Nambudripad, MD
Dr. Rajsree is a caring and compassionate physician, who is board-certified in both Internal Medicine and Integrative/Holistic medicine. She is passionate about helping patients optimize their health through a preventative approach involving healthy lifestyle, dietary changes, targeted nutritional supplementation, and optimizing hormones. Her practice is unique in the personalized attention she devotes to each and every patient.