LET’S FIGHT DEMENTIA!!!: With the laughing crowd of people, either use older people or add some older faces to the group shots.

Fighting dementia starts with increasing the protein called BDNF (Brain-derived neurotrophic factor). This protein plays an important role in preserving and growing new neurons in the brain. The survival and growth of neurotransmitters are essential for learning and memory. There are six prove ways to increase the BDNF in your brain:

1. NUTRIENTS:

VITAMIN B12: helps insulate nerves in the brain through foods, vitamins or B12 shots

SUNSHINE VITAMINS:C, D and K2 come from the sun. Lack of them can cause memory loss, brain fog, and confusion. 75% of adults are deficient in vitamin D

D3 WHEN PAIRED WITH K2: can lower the risk of cardiovascular disease as well as memory loss.

VITAMIN E: 90% of Americans are not getting enough vitamin E in their diets. E protects against brain cognitive decline and protects neurons as we age. It is called a super nutrient.

OMEGA 3’s: have anti-inflammatory properties that lower the risk of cognitive disease. They are found in oily fish & grassfed beef or in krill oil supplements taken a couple of times per week.

2. DIET:

MEDITERRANEAN DIET: Plant based foods and healthy fats: fruits, vegetables, beans, lentils and nuts. Olive oil and fatty

fish, like salmon, tuna & mackerel. Red wine in moderation, coffee, caffeine, green and white teas, dark chocolate, red grapes, blueberries, pineapple, kale and spinach.

FOODS TO AVOID: Sugars, refined carbs (like pastries, cookies white bread, bagels, white rice, some breakfast cereals), dairy, artificial sweetener, diet drinks, ultra processed and fried foods, limit alcohol to one or two drinks per day, preferably red wine.

3. EXERCISE:

DUAL TASK MOTOR COGNITIVE TRAINING: This is when you exercise and do a memory task at the same time. This is why ballroom dancers have the lowest rate of cognitive decline because they are moving and thinking at the same time.

AEROBIC EXERCISES: help increase the BDNF (Brain Derived Neurotrophic Factor) which is a protein in the brain that stimulates and controls the growth of new neurons in the stem cells. Do aerobic exercises 15 minutes a day for five days a week to increase your BDNF which strengthens your brain cells. Types of aerobics can include but not limited to stair master, walking briskly, Olympus machines, jumping jacks, biking all to increase your heart rate by 1/3 of its original resting rate.

RESISTANCE TRAINING: Use either weights or bands or do calisthenics to increase the muscle tone in your body which also helps your brain.

4. Sleep More: Lack of sleep can cause inflammation, lowering the absorption of oxygen and nutrients in the brain. During sleep your brain is

cleaning out the debris that has accumulated during the day. Ways to get more sleep include:

· Reduce nap time and never map after 4:00 PM.

· Stop drinking liquid after 6:00 PM.

· Stop all the caffeine by 3:00 PM.

· Keep your bedroom dark and cool.

· Turn off all electronics during the night.

· If you watch something before going to sleep be sure it is not upsetting you like the news.

· Try reading or listening to calm music in place of watching something.

· Try using a CPAP machine or Breathe Right strips..

5.STRESS LESS

Stress interferes with cognition, attention and memory. It can affect your mood, cause anxiety, and promote inflammation which adversely affects the heart and brain.

To help stress less try these solutions:

· Five minutes of deep breathing in the morning and before bed.

· Exercise releases happy hormones that make us feel less stressed. They include oxytocin, dopamine, serotonin and endorphins.

· Prayer, meditation and bible reading.

· Post a gratitude list of 10 things you are most grateful for and read them daily.

· Find a friend to “dump your junk” on, who will not share your conversation with others.

· Get counseling from someone you trust

6. STIMULATE YOUR BRAIN

Socializing with other people is a very helpful brain activity. Other things that stimulate the brain are crossword puzzles, Sudoku, Rubik’s Cube, video games, coloring books, puzzles, gardening, creative writing, listening to music or podcasts that stimulate your intellect. Also, knitting, sewing, learning to play a musical instrument or learning a foreign language help increase the BDNF.

For more information or to contact me about being your counselor, please e-mail or call me:

Pam Mullarkey Robbins, Ph.D. Pammullarkeyrobbins@gmail.com

904-537-4053

Facebook page: Pam Mullarkey Robbins

Includes 50 videos to help dementia caregivers, their families and people with dementia.

Author of two books about dementia that can be ordered online or from your local bookstore:

What’s so Funny about Dementia: funny stories about my mother and the crazy things she said and her touching end of lif story.

The Brighter Side of Dementia:100 stories from caregivers around the world. still being published.