Dr. Rose Bricker
If you are experiencing symptoms of poor brain health, you are not alone. Are you losing or misplacing objects, having difficulty focusing, retaining little of what you’re reading, experiencing brain fog, and/or having difficulty remembering names when introduced to new people? These are some symptoms of poor brain health. In our society, we sometimes call it “having a senior moment.” Really, is there anything more important than your brain health?
In 2023, according to the Alzheimer’s Association, 6.7 million Americans are living with dementia, specifically Alzheimer’s, which is the most common form of dementia. Dr. Robert Love (neuroscientist), Dr. Daniel Amen (psychiatrist), Dr. Dale Bredesen, and Dr. Heather Sandison are providing information based on research and about ways we can take care of our brains. Dr. Heather Sandison states in her new book, “Reversing Alzheimer’s,” that if we start now, the progression of Alzheimer’s can be kept at bay. We may even be able to recover some of our memory. Dr. Dale Bredesen’s book, “The End of Alzheimer’s,” also provides ways to stop and reverse Alzheimer’s.
Some Ways to Improve Brain Health
Eat healthy foods: We need nutrients! Our gut health is crucial for our brain health. Organic fruits and vegetables such as eggs, walnuts, blueberries, and dark chocolate (85% cocoa); pasture–raised meats; wild caught fish and seafood (not farm raised); and pasture–raised poultry are recommended. We also need healthy fats, but stay away from ultra-processed foods, sugar, and sugar substitutes. Dr. Sandison recommends a low carb diet as well. It has been found to be helpful and a key component to brain health.
Use supplements if needed: Dr. Robert Love and Dr. Daniel Amen have suggested supplements such as Omega-3; DHA EHA; coconut oil; MCT oil; Vitamin A; complex B vitamins; magnesium glycinate; magnesium taurate; amino acids such as L-Theanine and L-Threonate; Vitamin C, D-3, and K-2; lion’s mane; ashwagandha; ginkgo biloba; curcumin; and probiotics and prebiotics. Vitamin D and the B vitamins are thought of as the “brain health” vitamins. Always check with your doctor to make sure the supplements will not interfere with your current medications.
Exercise: Regular physical activity such as aerobic exercises, gardening, dancing, walking, riding a bike, hiking, yoga, weight training, and being involved in any sport increases the blood flow to the brain, and that can significantly improve your brain health.
Self care: Try meditation, deep breathing, listening to soothing music, hypnotherapy, mindfulness techniques, journaling, prayer, getting a massage, and interaction with nature.
Mental activity: It’s crucial to challenge your brain, learn new things, and try new experiences. If we continue with the same old routine, our brain never needs to adapt. We have the ability to enhance our brain functions and build new pathways in our brains.
Social interactions: We need interactions for physical health and mental health. When we isolate ourselves, we can become lonely and increase our risk for anxiety, depression, diabetes, and/or high blood pressure and other health issues.
Sleep and rest: It is recommended to get 7 to 9 hours of sleep at night. Sleeping allows our brain and body to repair itself. Three hours before sleep, it’s recommended to turn off electronics, restrict caffeine, meditate, read, or listen to calming music. This helps our brain improve memory, increases the ability to learn, and the ability to stay stable in mood.
When your brain works right, you feel amazing!
Let me provide you with more information about brain health and how it’s connected to your emotional wellness and stability. Please call me for a complimentary 30–minute consult appointment at 520-820-4079. My website is: bluelemonththerapy.com. My new location is at 7410 La Cholla Blvd., in the La Cholla Corporate Center, Casa Adobes, AZ 85741.