Brain health seminar
So I attended a seminar with Dr Nancy Lonsdorf on 17th August 2019 at the Maharishi centre in Skelmersdale.
It was a wonderful day- jam packed with information from 9am-9pm all about brain health. Nancy’s premise is that we can prevent Alzheimer’s through our lifestyle and dietary choices. Her key inspiration is from Dr Bredeson, who wrote a book called The End of Alzheimer’s
This was a revelation to me, as the fear of anyone near and dear to me contracting Alzheimer’s is something that has played on my mind for quite some time. So this seminar was a huge weight lifted off my shoulders. Now I have some information under my belt about the ways in which we can prevent this disease from affecting our loved ones, and even reverse the symptoms! I wish to share this with anyone who is interested so you have this invaluable information too.
Below are a bunch of notes I took from the seminars....
Vitamins and minerals in the body
First and foremost it is crucial to have several vitamin levels checked in your body: ideally at least once a year, or after introducing supplements to your diet:
You can use the following link for a comprehensive and good value blood test:
https://bluehorizonbloodtests.co.uk/blood-tests/nutrition-nine
Vitamin D: this should be above 30
Vitamin B12: should be between 400-500. This controls your levels of homocysteine, and is needed for myolin production; it alleviates depression, strengthens physical balance and prevents tingling in hands and feet. If it is lower than 200 there is a higher risk of Alzheimer’s. 1mg per day can prevent this, however initially you may need to consume 5000mg per day for one month to correct the low levels, then continue to take 2000 or 1000. This sounds like a lot but the body only absorbs minuscule amounts when taken as a supplement
Vitamin K2: should be above 40. This encourages calcium to be absorbed into your bones, not into the arteries which is dangerous because then they become another waste product. It also prevents bone fractures especially in those above 40 years old
Magnesium: body cramps can indicate this is low; may need around 500mg per day in supplements
Zinc: vegetarians tend to have low levels of this; it is important for the prostrate, eyes, skin, senses of smell & taste. As a supplement have zinc gluconate or picolinate as they are more easily absorbed
Copper
Selenium: can affect the thyroid if this is low
Homocysteine: should be less than 10, ideally less than 8. This controls levels of folate & B6
Fasting insulin: should be 4.5 or less
General brain facts
Hippocampus is the memory part of the brain, and it shrinks when we're stressed. Therefore, be sure to do what works for you in terms of reducing your stress levels
Non-use of brain OR the overuse of the brain both cause it to shrink
Brain cells don’t just die, contrary to popular belief: there can be a reversal of the cognitive decline protein. This was especially revelatory to me, since I have often heard that once brain cells die and do not regenerate...
APP: amyloid (similar to āma in Ayurveda): this is the sticky substance in the brain- it is a barometer for toxins in the brain and in the body in general OR for a lack of nutrients eg of B12
The book The Biology of Belief: tells us that cells either grow OR protect themselves; they protect themselves by breaking up and shutting things down including brain connections when they believe the body is in threat. Again this highlights the importance of reducing your stress levels
Around 10pm-2am the metabolic activity in the body increases; this is the clear out time of the brain and of the body- we need to SLEEP to allow this to happen; sleep for between 7-8 hours
Damp/mould in the home is a serious contributor to Alzheimer’s
Tips to enhance memory
Eat organic including a diet full of fresh veg, berries and olive oil
Cut out sugar and refined flour
Eliminate ‘bad fats’ and processed foods, GMOs, crisps and deep fried foods
Drink 6-8 cups of warm water per day. This is an excellent practise to keep levels of āma in the body low. Also, a great detox tea to decrease āma is as follows (boil in water for 10 minutes before straining):
0.25 ts coriander seeds, 0.25 ts fennel seeds, 0.25 ts cumin seeds
Leg strength is associated with less cognitive decline- so keep doing those squats!
Finish eating at least 3 hours before going to bed
Fast for 12 hours minimum between dinner and breakfast- 16 hrs if you have a higher genetic risk of dementia
If drinking hot milk with turmeric (which is excellent for the brain and the body in general) have it at 4-5pm rather than just before bed as it can be quite heavy. Instead at night time have a herbal tea; if you get hungry in the middle of the night, drink some hot water- the body is evidently trying to metabolise something, so avoid don't overloading it further
Do brain training 3 times a week for 15 minutes- learning something new, crosswords etc
Consume 50g of protein per day- more if over 50 yrs old; men over 65 should double their protein intake: the optimal amount is 1.7g per lb of body weight
Ayurvedic herbs for the brain include: Bacopa (Brahmi), Ashwaghanda, Gotu Kola (GK is great for focus and is known to increase collagen in the skin). British herbs include rosemary and sage
Low blood pressure: if you’re over 50 and your BP is over 130, it is associated with a higher risk of Alzheimer’s. Goal: get your BP to less than 120/80. High BP is a bigger predictor of Alzheimer’s than amyloid, MRI or PET
Exercise! This pumps oxygen to the brain, which in turn renews brain cells and stimulates the connection between them. Even just 10 mins of yoga increases blood flow to the brain; get up from sitting down every 25 mins; do 2 hrs of exercise per week in total- at least 30 mins 4 times per week; Ayurveda recommends a 20 min morning walk- those who do this before noon inevitably have a lower BMI- the exposure to the morning sun also gives us some Vitamin D
Great fish sources for the brain: SMASH (sardines, mackerel, anchovies, salmon, herring); also algae omega if you’re vegetarian or vegan
Include anti-inflammatory spices in your diet eg turmeric, ginger & cinnamon (cinnamon helps the body handle sugar better)
Stevia is the safest sugar substitute in terms of not increasing blood sugar levels nor causing insulin resistance
Lack of amino acids (from protein) makes us less able to detox, and makes us more sensitive to chemicals; if you’re very sensitive to chemicals you may need more B vitamins and protein. Whey protein is a great form of protein and is linked to lower risk of breast cancer
Self Pulse practise is a great thing to do throughout the day and especially after waking up and eating a meal. (Place your index, middle and ring fingers over your wrist to feel your pulse). This releases stress, encourages digestion and enables you to tune into your body to feel tiredness, genuine hunger and thirst. For women use your left wrist, for men use your right wrist. An occasional skipped beat may mean you need more magnesium- if the beat is more arrhythmic than this it could be indicative of a bigger problem, in which case consult with your Doctor
Gluten significantly increases inflammation and is related to Alzheimer’s, joint pain and skin problems
Add olive oil and ghee to your food- especially if you’re thin: thin people are more prone to vāta imbalances and therefore to atrophy
Sniff sesame oil every morning by inserting a little in each nostril- according to Ayurveda this prevents ‘ageing in the head’; can also use MP16 oil from Maharishi (nasya oil)
Use of a steam room is great for decreasing toxin levels in the body
If you’re especially sensitive to caffeine this indicates an imbalance in the body: consume more cruciferous veg like broccoli
“Without proper diet, medicine is of no use, with proper diet, medicine is of no need”
- Ayurvedic aphorism