April 17, 2025 • 29 mins
Could the path to a sharper mind be hiding in plain sight? Forget the notion that memory loss is an inevitable part of aging. In this illuminating episode, we debunk common myths about brain health while exploring evidence-based strategies to prevent cognitive decline at any age.
We dive into the surprising statistic that up to 40% of dementia cases could potentially be prevented through lifestyle modifications—giving all of us tremendous hope and agency over our cognitive futures. The brain, much like a muscle, requires regular exercise to maintain optimal function. We explore how activities like learning new languages, playing musical instruments, solving puzzles, and maintaining rich social connections create neural pathways that strengthen cognitive resilience.
Sleep emerges as a crucial yet often overlooked factor in brain health. During quality sleep, your brain performs essential maintenance, flushing out toxins including beta-amyloid proteins linked to Alzheimer's disease. We share practical tips for improving sleep quality and establishing routines that support this critical brain function.
The conversation turns to nutrition, where we examine how the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) has been shown to reduce Alzheimer's risk by up to 53% when followed consistently. We break down exactly which foods support brain health and which might be sabotaging your cognitive function.
Perhaps most importantly, we help you distinguish between normal age-related forgetfulness and concerning signs that might warrant medical attention. By recognizing these differences, you can seek appropriate care earlier when interventions are most effective.
Whether you're a caregiver supporting a loved one, someone concerned about your future brain health, or simply interested in optimizing your cognitive function today, this episode offers actionable strategies to implement immediately. Remember, small, consistent changes yield powerful results—so which brain-healthy habit will you start today?
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello everyone and welcome back to the Journey Out
podcast, where we discuss allthings family values,
entrepreneurship, and healthcareand financial literacy.
Today we're continuing ourseries on healthy aging living
well at every stage, so let'shop right into it.
But I was blessed.
Speaker 2 (00:18):
They ain't never saw my mom and dad in stress.
They only shows.
They said I'm living comfortfrom the sweat off they bags and
that's why all I ever wantedwas to give it back.
I'm not ashamed because I wasraised right.
I would only be ashamed if Ididn't help you fight through
the pain, help you drain out thegames that your mind played.
No matter what, I'm neverletting my shine fade away,
(01:09):
forever searching for knowledge,hoping I find grace.
Outro Music.
Speaker 1 (01:13):
All right.
So today we will be talkingabout brain health and
preventing memory loss, butfirst I want to say please like,
follow, subscribe and sharethis podcast for those who need
to hear this information, butalso those who you know will be
able to support this channel tobe able to get it out to their
friends and just let them knowabout all the good things that's
going on here at the JourneyOut podcast.
Also, one quick announcement isthat this episode is brought to
(01:36):
you by PC Home Health.
They provide non-medicalin-home care across all of the
DFW area to seniors in theirhome.
So meal prep, lighthousekeeping, medication
reminders, whatever it may be,we can do it inside of the home.
So please feel free to give usa call 214-991-5619.
So now let's just hop rightinto the episode here.
(01:56):
So we're talking about brainhealth and preventing memory
loss, which we know about alltoo well, especially in the
field that we're in.
So I want to hit you with a fewquick uh statistics, if I can
get the word out this morning.
Speaker 3 (02:09):
Some stats some stats .
Speaker 1 (02:11):
So one in nine americans over 65 has
alzheimer's disease, and studiesshow up to 40 percent of
dementia cases could beprevented with lifestyle changes
.
Now many people believe thatmemory is like memory loss is
just inevitable, and that'sreally not the case, right,
right, and so tell me a littlebit about, from families that
(02:36):
we've seen and talked with, whatare some of the myths that they
have concerning memory loss?
Speaker 3 (02:40):
because you're getting old, it's memory loss.
Uh, soon as you startforgetting that, it's probably
dementia right uh, and probablyjust because you're getting old,
that you can't uh do somethingto try to slow it down or
reverse, right you know.
Speaker 1 (03:01):
So those are some big myths right, I think, too, it's
important that we keep ourminds sharp at at every age.
So our brain is a muscle and wehave to exercise it, just like
we talked about exercising ourbody and moving our body and
getting that going.
It's our brain works the sameway.
Uh, it needs constantstimulation in order to let
those neural connections happenand, you know, to go throughout
(03:24):
our day, and so there'sdifferent things that we can do
to kind of exercise our brainand mentally stimulate it.
So there's things from likelearning a new language or a
musical instrument and puzzles.
Speaker 3 (03:37):
Yeah, sudoku, chess, yep uh, board game, right things
of that reading books, which issomething I love to do, uh and
taking a new house right, uh youread books.
Speaker 1 (03:50):
You know I read books .
Why y'all here like listeny'all?
Speaker 3 (03:53):
I am no, I'm saying listen, I'm saying that in the
sense yes, girl, you read books,you have a yes whole library
yeah at the house of books yeahand then that's a good thing.
I wish, I wish you got thatfrom me, but that's not yeah,
that's not me.
Speaker 2 (04:10):
Honestly, I don't know who I got that from your
mom mom's mom is a reader, butshe's like reading like she'll
read, or something like she'snot, she's not trying to, she's
not trying to read books, justlike that.
Speaker 1 (04:21):
But yeah, I got that's something that's super
important for me.
But that's actually somethingthat I picked up.
I was like, hey, I just wantedto be immersed in different
worlds.
I wanted to learn about, youknow, business, religion.
I want just to be kind ofenthralled into different things
.
Speaker 3 (04:34):
But tell me something that recently a hobby you
picked up or a skill that you'verecently tried to pick up well,
I tried to pick up the readingright uh, learning more about,
uh, business on the financialside and things like that, uh,
learning more on how to growbusinesses and stuff like that
so that I think that's really myinput, yeah, of something that
(04:55):
I I want to learn right,something that keeps me going.
So I think that's been so,picking up books and reading a
little bit more, that's beengood, but what, what I need to
do, honestly, is startexercising.
Speaker 1 (05:06):
Yeah Right, that'll be a good habit.
It just it works out everything.
That'll be a great habit.
I'm not going to even tell thestory.
I'm not doing that, not rightnow.
You know what I'm saying.
I'm not going to exercise, butI think one of the one of the
things that I've try to be moreconsistent with his pottery.
You know, we, we went in, I gota whole pottery machine now and
(05:26):
you know, I'm just you knowpottery right.
Speaker 3 (05:32):
Okay, yes, you went up.
You want to get a potterymachine, which is a good hobby
to pick up.
It's a great relaxing but youknow, sometimes if we don't
continue that hobby it justbecomes something that's sitting
on the backside that I told younot to do because I knew that
you weren't going to.
But listen, it's there when youneed it, you know what.
Speaker 2 (05:53):
I'm saying so yeah.
Speaker 3 (05:54):
Okay.
Speaker 1 (05:55):
But I think also too besides like hobbies and things
like that like having socialconnections is super important
for also strengthening brainfunctions and reducing stress
hormones, which we talked alittle bit about in a couple
episodes back.
It is a statistic that saysloneliness increases dementia
risk by 50%, according to a 2020study.
So it is important that we arestaying socially engaged and for
(06:17):
all of our caregivers out therewho are caring for a loved one,
it is important that your lovedone does not feel isolated or
just stuck in their home or just, you know, by themselves,
because they have a way to.
Speaker 3 (06:28):
Yeah, they have an outlet.
Speaker 1 (06:30):
Right, right.
Speaker 3 (06:30):
Participate in society.
You know, sometimes when youget older, you want to stay in
the home.
You don't want to do nothing.
Now, what you want to do?
You want to go get yourmedication from Walgreens or CVS
, or you want to go to thegrocery store, and that's the
only two things that you want todo.
Right, that's my experiencewith the elderly.
Right, that's what they worryabout All the time, but the main
(06:51):
thing is socializing with theirpeers.
Right, going to adult daycarefacilities.
Speaker 2 (06:57):
Right.
Speaker 3 (07:05):
Also, maybe even going to senior centers.
Right, those senior centers canalso pick them up from the
house and take them to thesenior center and also they can
bring them back to the house,right?
Speaker 1 (07:09):
so those things socializing with your peers,
doing activity with your peers,uh kind of gives you a new
breath of life and keeps yougoing mentally I mean, and then
it's even as simple as you justpicking up the phone as a
caregiver or as a sibling orwhomever, just calling and
saying, saying hey, justchecking on you, how you doing
20, 30 minutes, you know, takingtime just to make sure that
you're conversating with them.
(07:29):
Maybe it's a video call,facetime or something like that.
There's also clubs people canjoin, like YMCA.
Yes, there's community outreachstuff.
So volunteering for a charitythat you find that its impact is
just one that you want tosupport, uh, and different
things like that.
Speaker 3 (07:47):
So I like that because the charities can be
something that you did in youryouth that you enjoy doing as a
youth and then maybe if that'sfeeding the homeless, uh, maybe
if that's going to a goodwilland just helping sort clothes,
or whatever that may do be, oreven going to church, and, and
you know, right joining thechoir, something like that, yeah
(08:07):
, just something that that canstimulate you because, again,
socialization is like fuel tothe brain, essentially.
Speaker 1 (08:12):
So you want to be able to engage in
thought-provoking conversationand also communicate just on a
regular basis with somebody whocan just have companionship.
Essentially is what that'sdoing check this out.
Speaker 3 (08:23):
I just thought about this and I'm not saying that it
hasn't been done.
Hopefully somebody is doing it,but you can also, if you're a
caregiver taking care of a lovedone, if you can get her friends
together and probably have asocial day out on the weekend or
something, two or three of themmaybe five, take them to lunch
or, if they like to play bingoor watch a movie, something like
(08:46):
that, that'll be great.
Speaker 1 (08:47):
Or even with those hobbies that we were talking
about earlier.
Maybe there's a book club youstart, whatever that looks like
you know you can do a bunch ofdifferent things, you know, but
it's just important aboutkeeping them social, because
that is that is, you know,mentally stimulating the brain.
But also one thing that we knowfor sure is like sleep
definitely impacts brain health.
(09:09):
We already know that.
So what sleep does?
It flushes out toxins from thebrain, including beta amyloid, a
linked to alzheimer's, and sowe had the very good uh, dr
diana curran, come on and talkto us a little bit about all
shout out to dr karen yes, drkaren, current medical center,
uh talk to us about, uh, betaamyloid and kind of how that
plaque kind of grows.
(09:30):
uh, that protein grows uh, andit's linked to alzheimer's and
so poor sleep can lead tocognitive decline, which we know
about, mood changes and memoryloss.
So it's important to make surethat we are getting sleep,
because if we know that thatprotein in the brain is linked
to Alzheimer's and if we don'tflush it out, that means that it
(09:51):
can stay, then that means wehave a likelihood of getting
that protein and gettingalzheimer's so I know too well
about sleep, and it's probablylike this for a lot of business
owners or, uh, people in general.
Speaker 3 (10:05):
But uh, you're working hard all day and you try
to dot your eyes and cross yourt's and then it's time to go to
bed.
Either you got something done,right to do, or because
something come up, or your braincan't truly relax while you
sleep yeah right.
so we did a little study, uh,with a wellness doctor and I
(10:27):
realized that, really, while I'masleep, my brain is still
active.
Yeah, and maybe that's, uh, methinking while I don't know I
don't know exactly how it was,but that was hindering my sleep,
right, right, and that I wasstill waking up, not feeling
like hey.
Speaker 1 (10:46):
I got rejuvenated and got rested.
Speaker 2 (10:48):
Yeah.
Speaker 3 (10:48):
So, uh, sleep plays an important factor in that,
because then, uh, I'm askingBrie, hey, what we got to do
today, and Brie probably donetold what we got to do today and
Brie probably done, told me 20times, 60 times.
Yeah, I said 20, you say 60.
Speaker 2 (11:01):
60.
Speaker 3 (11:02):
Well, she probably done, told me, I guess 60 times
what we have to do.
Speaker 1 (11:09):
But because of my brain fog and because I can't
focus or concentrate and lack ofsleep, it hindered me a little
bit Right, and I think too, whenwe, when we talked to that, uh,
our wellness doctor, one of thebig things, things, was
creating a routine, yes, foryour sleep, right, and so, like
now, I'm trying to be moreconscious of it.
It doesn't happen all the time,like like I didn't go to bed
till like five this morning,like it's just, it's.
(11:29):
It's not always, it doesn'talways work out right um,
something, something's come upsome you.
But it really is important totry to set a routine so that
where your body is used to itbecause really once you get on
that routine, your body's goingto naturally start shutting down
on its own, like, oh, it'sabout that time I'm going to,
you know, go to sleep, and somaybe around seven o' down,
(11:53):
maybe it's like a not so umextensive book that you're
reading or something right thatjust calms you down, can come
yeah in some cases, uh, but whatyou don't want to do is try to
go to sleep and you got your tvon or your phone in your face,
or you just drunk your energydrink
uh, two hours before, or coffeeor whatever that may be.
(12:15):
Uh, yeah, you don't you want totry to limit the screen time
during that time, because thatagain gets those neurons start
snapping and firing and likeyou're just energizing your
weight, um, but also just deepbreathing exercises, just
something that can relax you.
Uh, because studies show thatchronic sleep deprivation can
increase alzheimer's risk by 33%due to toxin buildup.
(12:38):
So it's just super importantthat we're kind of monitoring
those things, because we don'tthink about it like that.
We just think, oh, I didn't getenough sleep last night, but we
don't know really what it isdoing to our body and to our
health and to our brain health.
Speaker 3 (12:50):
And hopefully we can get Dr Karen on here again.
Speaker 1 (12:52):
Yes, to talk more about that.
That'd be awesome, but the truthis there is a thing called
dementia and a thing calledAlzheimer's, Dementia bring that
umbrella term that encompassesmany and various types of
dementia.
Alzheimer's bring the onethat's kind of mostly known to
(13:16):
most people, but there arevarious types of dementia and
then there's the disease ofAlzheimer's.
But it's important that we knowthe difference between normal
forgetfulness and dementia,because I think that's one of
those things that I hear all thetime.
They're like well, what if Iforget my keys where my keys are
on my phone?
Well, that's normal, right,Most people do forget where
their keys are on my phone.
Well, that's normal, right, mostpeople do forget where their
(13:36):
keys are or, uh, where theirphone is, but the thing is, you
remember it later, uh, orthere's maybe times where we're
taking a little longer toprocess, something like even
today.
Right, I had a bunch of thingsgoing as we got out of the car.
I left the car running as I gotout of the car and it took me a
little longer to process.
Why do I, you know, like why isthis car still going?
Speaker 3 (14:00):
oh.
Bree, you forgot to turn andthat's, and that's probably due
to, uh, something happened doing, yeah, doing too much at one
time and not focusing on themain thing, right?
Speaker 1 (14:09):
you know that's kind of what that was.
Or you know, trying to retraceyourself because you kind of
found the tv remote mode orsomething like that.
That's normal, but signs ofdementia look a lot different
from that.
Maybe it's forgetting commonwords or how to do familiar
tasks, like I know you're myfather, your name is antoine.
Speaker 3 (14:26):
If I don't remember that you're my father and your
name is antoine, then that couldbe cause for concern right or
getting lost right coming home,when you done drove plenty of
time from not from home to thestore right from home to
walgreens or whatever that maybe, and you get lost and you
probably get a call from yourloved one, uh, saying hey, I'm
(14:50):
lost right well, mom, dad, whereyou at.
Well, this is the street I'm on, mom, you right around the
corner.
Right, those are some signs.
Right, those are big signs.
Those are some big signs, yeah.
Speaker 1 (15:00):
Even like difficulty following conversations or even
handling finances.
Now that is a red flag for alot of people who realize that,
okay, my mom, my dad, my sister,whoever is going through
something different, the lack offinances, they're now getting
evicted or the phone bill hasn'tbeen paid, you're like what is
going on.
(15:21):
Those are key signs because theydon't know how to do those
functions anymore, or likerepeating the same stories or
questions frequently.
So you know a lot of ourpatients be like you know, hey,
I went to the store yesterdayand then they come back.
You know, I went to the storeyesterday and then they come
back.
You know, I went to the storeyesterday.
Or it is for peace.
And there's ways, of course,that you can you deal with that,
(15:42):
but the common thing is is youshould not repeat that just
consistently like that.
So those could be signs ofdementia.
But I want everybody to knowdementia is not a normal part of
aging.
It does not happen becauseyou're getting older.
It really does not.
It really has to do with theprotein that's built up into the
brain and again, there'sdifferent forms of alzheimer's,
(16:04):
uh, different forms of dementiaand then there's alzheimer's.
So it's important that you'retalking with your provider when
there is a diagnosis given soyou know what type of dementia
it is and how to handle thatdisease, because different types
of dementia do different typesof things and you'll be able to
kind of combat those behaviorsthat come with that if you know
(16:26):
how to handle it and what toexpect.
Speaker 3 (16:27):
So tell me this.
So what is some major riskfactors when it comes to
cognitive decline?
Excuse me if I say thatCognitive decline, cognitive
decline, yes, cognitive decline,excuse me if I said that
Cognitive decline.
Speaker 1 (16:39):
Yeah, so we talked a little bit about riding with the
protein and Dr Curran.
Please go back and watch thatconversation with Dr Curran,
because she talks profoundly ongenetics.
She talks about the APOEe-forging that increases the
risk, and so families, what canhappen today?
So you know, technology hascome a long way.
What you can do now is you cantest and see if you have that
(17:01):
gene, that APOE gene.
You can test and see if youhave it, which can tell you that
you may be more likely to haveAlzheimer's or dementia.
There's also chronic healthconditions that can affect your
memory as well.
So, like high blood pressure,diabetes, obesity, a lot of
things that are facing ourcommunity, a lot of communities.
So it's important that we'retaking care of our health and
(17:21):
that way again, exercise, uh solifestyle habits to smoke,
import diet, lack of exerciseyou know exercise is important.
Making sure we're maintainingour diabetes If we are going to
dialysis, making sure we'regoing to our dialysis
appointments, doing all thosethings to further better our
health, so we don't have thatcognitive decline, because
that's essentially where itstems from not taking care of
(17:44):
our body in the best way.
Speaker 3 (17:46):
Um, but even little lifestyle changes, like just
adding walking for 30 minutes aday, can improve that
significantly you know, and andwe're gonna get into it you die
right, so so the brain boostingdiet all right.
Uh, what are the best foodsthat you think that can help
your diet?
Speaker 1 (18:06):
again I'm gonna plug.
Going to plug Dr Curran.
She talked about this so wellin that episode.
But leafy greens.
Speaker 3 (18:12):
And it's for brain health.
Speaker 1 (18:13):
Right for brain health.
Kale, spinach, collards, youknow, show cognitive decline.
Fatty fishes.
So salmon, sardines, tuna,omega-3s you know, good for
brain function.
Berries, blueberries,strawberries Berries typically
reduce inflammation, so that'swhy you want to uh digest
berries.
And then there's nuts and seeds, so almonds and walnuts.
(18:35):
Walnuts, they uh support, likememory and cognition so exercise
.
Speaker 3 (18:39):
An all-inclusive, healthy type diet right can help
prevent or slow down right thecognitive brain decline, right,
and so it's called the mind diet.
Speaker 1 (18:52):
So it's a mix of like Mediterranean foods and things
like that, but it has studieshave shown that it does reduce
Alzheimer's risk by 53% if youfollow it consistently.
So not hopping on it for a weekand then jumping out because
you know how we do.
Speaker 3 (19:07):
Well, why are you looking at me when you say that?
Speaker 1 (19:11):
No, it's a mutual thing here.
Speaker 3 (19:13):
So I just start exercising for a week and eating
good, and then next week I wantthe burger.
That's what you're saying.
Speaker 1 (19:19):
Now I'll be honest, we don't last a week, but no,
and it's natural, so let's talkabout that too, because there's
no judgment.
And then there's also like youdon't have to be so hard on
yourself.
Speaker 3 (19:35):
And maybe you can take a little bit of it at a
time, instead of trying to get agym membership and go to the
gym and I'm going to eat healthyon this day and do this, and
okay, maybe let's take a littlebit at a time.
Maybe let's let me startwalking at home first.
Let me go outside and walk forfive or 10 minutes first.
Okay, instead of drinking a lotof soda, let me start drinking
(19:56):
some water.
Let me cut back on the soda alittle bit.
Let me implement at least.
Maybe for lunch I'll eat asalad or eat some vegetables or
something, and then dinner youprobably pick up but just take
small steps at a time, right,because that'll make it easier
for the long run.
Speaker 1 (20:15):
Yeah, and, and me, I'm kind of one of those people,
I'm just all in.
So you tell me we about to, weabout to switch it up.
I'm in and I have to realizeyou got to kind of slow down
because it can be overwhelmingand so, and then when you don't
meet those markers, you feel badand then you just go through
this whole cycle of just shameand guilt and then you're back
at square one, where you'redoing whatever you want to do
and it's not healthy for yourbody.
Uh, so definitely take it andtake it in stride.
(20:35):
I would say, implement onething every month and do it
consistently, because you know,the studies show that once you
do it for 30 days, it becomes ahabit.
Speaker 3 (20:43):
So you know, and, and when you're doing that, yeah,
implement that one thing, stayfocused on that one thing, and
then, like you say, add to it,add something new each month.
Speaker 1 (20:52):
So maybe it's a salad for lunch for a whole month and
then maybe it's walking plusthe salad for the next month and
maybe it's walking salad in nowI'm going to go and make sure
I'm drinking only water orwhatever.
So just making sure you'readding it and kind of being it's
like setting goals right wetalked about long-term goals and
making sure they're uh inincrements where you can achieve
(21:14):
those goals, right uh.
Speaker 3 (21:16):
So yeah, that's because you don't want to set
the bar real high.
And then, once you set that barreal high, you didn't hit it.
Now you all right.
You feel like it's over andit's over, yeah, so don't do
that but there are some foods toavoid.
Speaker 1 (21:29):
So we talked about the foods that should be eaten.
What to avoid?
Processed sugars and refinedcarbs.
They're in literally everything.
But what it does it is it doesincrease inflammation in the
body.
So it's important to kind ofavoid those high sodium and
highly processed foods.
I'm a salt girl.
I put salt on everything.
So just reducing that intakeand also excessive alcohol
(21:52):
consumption is also somethingyou want to avoid for better
brain health.
Again, when you're under theinfluence, you're not thinking
clearly, right?
So you want to just make surethat those are some things that
you avoid or do in small amounts, so that way you are protecting
your brain health, right.
But we also talked aboutphysical activity.
So regular exercise increasesblood flow to the brain and
(22:16):
reduces cognitive decline.
So it's just important thatyou're doing exercises, but not
all exercises are good exercises, if that makes sense.
Speaker 3 (22:24):
Right, but I say, some exercises are better than
no exercise, you know.
Speaker 1 (22:29):
That is true it, but it's important to know the type
of exercises that you're doing.
So like aerobic exercises,right?
So that's like walking,swimming, dancing.
Those are good exercises toimprove brain health, but also
that's like good cardio you knowstuff to get the heart pumping,
because again we heard aboutthe chronic conditions, which
we'll talk more about in a laterseries Heart disease that does
(22:50):
impact cognitive decline, highblood pressure, things like that
.
There's also strength training,so you know, using weights and
stuff like that which improvesblood circulation yes.
Speaker 3 (22:59):
Yep, and then yoga and Tachi I mean.
It reduced stress, it enhancedyour focus.
They say it's good.
I haven't tried yoga.
Speaker 1 (23:08):
I know Pilates is a real thing right now.
A lot of people are taking onPilates and doing that for some
physical activity and again, itjust reduces stress and enhances
focus, which is good for thebrain and also for the elderly,
if you can't do all this stuff.
Speaker 3 (23:25):
Chair exercises are also good.
We talked about that previously, but chair exercises something
minimum walking is also good foryou Right, just 30 minutes, 30
minutes a day would changeeverything.
And remember 30 minutes a day.
You probably can't start offwith 30 minutes, but maybe five,
10.
And just increase short termgoals to the long term.
Speaker 1 (23:48):
Right, right, right, right, uh, uh.
And then I would just say, justremember to take care of you,
right?
That would be the one of my lastlittle tokens I'll give,
because, uh, we get enthralledin the day-to-day, we get
enthralled in work, we getenthralled in family and there's
just there's fires, like welike to call them, that pop up
(24:08):
out of nowhere majority of thetime, and it's important that's
fires, like we like to call them, that pop up out of nowhere
majority of the time, and it'simportant that we're also taking
care of ourselves in the mix.
So one of one of my big thingswas I'm going to make sure, make
sure I'm that I'm eating,because I will go throughout my
day and I'm like, oh, we gottaget here by this time, I gotta
do this, I gotta do this, andI'm going, and then I never eat,
and or it's not till aboutthree or five, where it's like
now I'm finally sitting down toeat, and that's not good or
(24:30):
healthy, not from from my bodyas a whole, but not for my brain
in either, because I'm just abrain fog so tell me this you
being young, right right what isone thing you will implement
out of what we just talked about?
Speaker 3 (24:44):
what is one thing to help you for future brain health
that you will implement rightnow?
Speaker 1 (24:53):
I think definitely the food.
I think the food because Ibelieve for me personally I do,
I do do a lot of walking andthings like that, just on a
day-to-day basis.
Um, but I think what I'm givingmyself at the end of the day
and I didn't work 12 hours inthe day and hadn't eaten
(25:14):
anything and then I'm like justsnacking on candy and stuff like
that, I think I would do betterfor myself if I did change my
eating habits and make sure thatit was according to that mind
diet, something that isfulfilling.
So when I do take those breaks,I'm getting re-energized and I
have better clarity all right,got it all right.
Speaker 3 (25:33):
I got another question before we get out.
All right, we talked about theelderly.
We talked about uh caregiverstaking care of their loved ones,
how they need to look out forthemselves and treat themselves
and help their uh loved one thatthey're taking care of in this
brain cognitive state to getbetter brain health.
So for the young people outthere, what would be your best
(25:57):
advice for them?
Speaker 1 (26:02):
I would say that's a good question.
I would say my best advicewould be to slow down, and I
would say slow down, and I wouldsay slow down and I would say
like, look at yourself, takecare of yourself.
I will prioritize sleep, I willprioritize social connection,
because it's very easy for us tojust be on our phone.
It's quicker to send a text.
(26:23):
It's, you know, easier totiktok or whatever it might be.
But I would definitely slowdown, prioritize my sleep and
make sure that the socialconnections that I have, I'm
nurturing those connections andbuilding those relationships
meaningful uh, yeah, making themmeaningful relationships
instead of just everythingthat's so quick and fast and
high and by you know, microwaveright.
Speaker 3 (26:44):
No, microwave relationships okay, expand on
that well, something that, likeyou said, that you're not
nurturing uh, something that youknow, yeah, quick and easy,
yeah, so no microwaverelationship it's a full course
meal yes okay, okay, I'm withyou.
I'm with you okay okay, allright, so give us all in general
(27:08):
some final tips.
So yeah, so final tips.
Speaker 1 (27:10):
Some key takeaways from the episode.
First thing is keep learning.
Please keep learning.
Learn something new, get a newhobby, enjoy something different
.
Switch up the environment.
You know, just try to make sureyou're mentally stimulating
your brain.
Also, stay socially connectedno microwave relationships.
We need full course meals.
Also, stay socially connectedno microwave relationships, we
need full-course meals.
(27:31):
Nurture those relationships.
Speaker 3 (27:32):
Be intentional.
Speaker 1 (27:33):
Be intentional, Go out, talk to people, connect
face-to-face and try to reallyhone in on just getting those
conversations that really invokethought and is
thought-provoking.
Speaker 3 (27:47):
Eat better for brain health.
Eat better for brain health eatbetter for brain health focus
on your greens fish, berries andnuts and things like that,
right I would also sayprioritize.
Speaker 1 (27:57):
Sleep is a big one, you know.
Make sure you aim for betweenseven and nine hours a night, uh
, and get you a really goodnight routine to help you
achieve that goal.
Yes, and then exerciseregularly movement, just getting
, just getting around, moving,walking, whatever that might be.
Again, you don't have to do thewhole thing at once, put it in
increments, but do it for betterbrain health, for better body
(28:19):
health and to just feel like youknow you're becoming better at
the end of it.
Right, no stress, just beinghealthier and having a sharper
mind.
Speaker 3 (28:29):
And before we go with all this, please consult with
your doctor about hey, what isthe best route for you to take
in this healthy brain healthjourney and getting better
physically as well?
Speaker 1 (28:41):
Absolutely so.
That wraps us up for thejourney, our podcast today,
episode two of our series ofhealthy living.
Please feel free to like, share, subscribe and share with
anyone who needs to hear thisCaregivers, moms, dad, sisters,
brothers, grandparents, whomeverand we will catch you on the
next episode, where we'll betalking about nutrition.
(29:01):
So we'll catch you all there.
See you later.
Bye.
Speaker 3 (29:05):
Peace out.
Hello everyone and welcome back to the Journey Out
podcast, where we discuss allthings family values,
entrepreneurship, and healthcareand financial literacy.
Today we're continuing ourseries on healthy aging living
well at every stage, so let'shop right into it.
But I was blessed.
Speaker 2 (00:18):
They ain't never saw my mom and dad in stress.
They only shows.
They said I'm living comfortfrom the sweat off they bags and
that's why all I ever wantedwas to give it back.
I'm not ashamed because I wasraised right.
I would only be ashamed if Ididn't help you fight through
the pain, help you drain out thegames that your mind played.
No matter what, I'm neverletting my shine fade away,
(01:09):
forever searching for knowledge,hoping I find grace.
Outro Music.
Speaker 1 (01:13):
All right.
So today we will be talkingabout brain health and
preventing memory loss, butfirst I want to say please like,
follow, subscribe and sharethis podcast for those who need
to hear this information, butalso those who you know will be
able to support this channel tobe able to get it out to their
friends and just let them knowabout all the good things that's
going on here at the JourneyOut podcast.
Also, one quick announcement isthat this episode is brought to
(01:36):
you by PC Home Health.
They provide non-medicalin-home care across all of the
DFW area to seniors in theirhome.
So meal prep, lighthousekeeping, medication
reminders, whatever it may be,we can do it inside of the home.
So please feel free to give usa call 214-991-5619.
So now let's just hop rightinto the episode here.
(01:56):
So we're talking about brainhealth and preventing memory
loss, which we know about alltoo well, especially in the
field that we're in.
So I want to hit you with a fewquick uh statistics, if I can
get the word out this morning.
Speaker 3 (02:09):
Some stats some stats .
Speaker 1 (02:11):
So one in nine americans over 65 has
alzheimer's disease, and studiesshow up to 40 percent of
dementia cases could beprevented with lifestyle changes
.
Now many people believe thatmemory is like memory loss is
just inevitable, and that'sreally not the case, right,
right, and so tell me a littlebit about, from families that
(02:36):
we've seen and talked with, whatare some of the myths that they
have concerning memory loss?
Speaker 3 (02:40):
because you're getting old, it's memory loss.
Uh, soon as you startforgetting that, it's probably
dementia right uh, and probablyjust because you're getting old,
that you can't uh do somethingto try to slow it down or
reverse, right you know.
Speaker 1 (03:01):
So those are some big myths right, I think, too, it's
important that we keep ourminds sharp at at every age.
So our brain is a muscle and wehave to exercise it, just like
we talked about exercising ourbody and moving our body and
getting that going.
It's our brain works the sameway.
Uh, it needs constantstimulation in order to let
those neural connections happenand, you know, to go throughout
(03:24):
our day, and so there'sdifferent things that we can do
to kind of exercise our brainand mentally stimulate it.
So there's things from likelearning a new language or a
musical instrument and puzzles.
Speaker 3 (03:37):
Yeah, sudoku, chess, yep uh, board game, right things
of that reading books, which issomething I love to do, uh and
taking a new house right, uh youread books.
Speaker 1 (03:50):
You know I read books .
Why y'all here like listeny'all?
Speaker 3 (03:53):
I am no, I'm saying listen, I'm saying that in the
sense yes, girl, you read books,you have a yes whole library
yeah at the house of books yeahand then that's a good thing.
I wish, I wish you got thatfrom me, but that's not yeah,
that's not me.
Speaker 2 (04:10):
Honestly, I don't know who I got that from your
mom mom's mom is a reader, butshe's like reading like she'll
read, or something like she'snot, she's not trying to, she's
not trying to read books, justlike that.
Speaker 1 (04:21):
But yeah, I got that's something that's super
important for me.
But that's actually somethingthat I picked up.
I was like, hey, I just wantedto be immersed in different
worlds.
I wanted to learn about, youknow, business, religion.
I want just to be kind ofenthralled into different things
.
Speaker 3 (04:34):
But tell me something that recently a hobby you
picked up or a skill that you'verecently tried to pick up well,
I tried to pick up the readingright uh, learning more about,
uh, business on the financialside and things like that, uh,
learning more on how to growbusinesses and stuff like that
so that I think that's really myinput, yeah, of something that
(04:55):
I I want to learn right,something that keeps me going.
So I think that's been so,picking up books and reading a
little bit more, that's beengood, but what, what I need to
do, honestly, is startexercising.
Speaker 1 (05:06):
Yeah Right, that'll be a good habit.
It just it works out everything.
That'll be a great habit.
I'm not going to even tell thestory.
I'm not doing that, not rightnow.
You know what I'm saying.
I'm not going to exercise, butI think one of the one of the
things that I've try to be moreconsistent with his pottery.
You know, we, we went in, I gota whole pottery machine now and
(05:26):
you know, I'm just you knowpottery right.
Speaker 3 (05:32):
Okay, yes, you went up.
You want to get a potterymachine, which is a good hobby
to pick up.
It's a great relaxing but youknow, sometimes if we don't
continue that hobby it justbecomes something that's sitting
on the backside that I told younot to do because I knew that
you weren't going to.
But listen, it's there when youneed it, you know what.
Speaker 2 (05:53):
I'm saying so yeah.
Speaker 3 (05:54):
Okay.
Speaker 1 (05:55):
But I think also too besides like hobbies and things
like that like having socialconnections is super important
for also strengthening brainfunctions and reducing stress
hormones, which we talked alittle bit about in a couple
episodes back.
It is a statistic that saysloneliness increases dementia
risk by 50%, according to a 2020study.
So it is important that we arestaying socially engaged and for
(06:17):
all of our caregivers out therewho are caring for a loved one,
it is important that your lovedone does not feel isolated or
just stuck in their home or just, you know, by themselves,
because they have a way to.
Speaker 3 (06:28):
Yeah, they have an outlet.
Speaker 1 (06:30):
Right, right.
Speaker 3 (06:30):
Participate in society.
You know, sometimes when youget older, you want to stay in
the home.
You don't want to do nothing.
Now, what you want to do?
You want to go get yourmedication from Walgreens or CVS
, or you want to go to thegrocery store, and that's the
only two things that you want todo.
Right, that's my experiencewith the elderly.
Right, that's what they worryabout All the time, but the main
(06:51):
thing is socializing with theirpeers.
Right, going to adult daycarefacilities.
Speaker 2 (06:57):
Right.
Speaker 3 (07:05):
Also, maybe even going to senior centers.
Right, those senior centers canalso pick them up from the
house and take them to thesenior center and also they can
bring them back to the house,right?
Speaker 1 (07:09):
so those things socializing with your peers,
doing activity with your peers,uh kind of gives you a new
breath of life and keeps yougoing mentally I mean, and then
it's even as simple as you justpicking up the phone as a
caregiver or as a sibling orwhomever, just calling and
saying, saying hey, justchecking on you, how you doing
20, 30 minutes, you know, takingtime just to make sure that
you're conversating with them.
(07:29):
Maybe it's a video call,facetime or something like that.
There's also clubs people canjoin, like YMCA.
Yes, there's community outreachstuff.
So volunteering for a charitythat you find that its impact is
just one that you want tosupport, uh, and different
things like that.
Speaker 3 (07:47):
So I like that because the charities can be
something that you did in youryouth that you enjoy doing as a
youth and then maybe if that'sfeeding the homeless, uh, maybe
if that's going to a goodwilland just helping sort clothes,
or whatever that may do be, oreven going to church, and, and
you know, right joining thechoir, something like that, yeah
(08:07):
, just something that that canstimulate you because, again,
socialization is like fuel tothe brain, essentially.
Speaker 1 (08:12):
So you want to be able to engage in
thought-provoking conversationand also communicate just on a
regular basis with somebody whocan just have companionship.
Essentially is what that'sdoing check this out.
Speaker 3 (08:23):
I just thought about this and I'm not saying that it
hasn't been done.
Hopefully somebody is doing it,but you can also, if you're a
caregiver taking care of a lovedone, if you can get her friends
together and probably have asocial day out on the weekend or
something, two or three of themmaybe five, take them to lunch
or, if they like to play bingoor watch a movie, something like
(08:46):
that, that'll be great.
Speaker 1 (08:47):
Or even with those hobbies that we were talking
about earlier.
Maybe there's a book club youstart, whatever that looks like
you know you can do a bunch ofdifferent things, you know, but
it's just important aboutkeeping them social, because
that is that is, you know,mentally stimulating the brain.
But also one thing that we knowfor sure is like sleep
definitely impacts brain health.
(09:09):
We already know that.
So what sleep does?
It flushes out toxins from thebrain, including beta amyloid, a
linked to alzheimer's, and sowe had the very good uh, dr
diana curran, come on and talkto us a little bit about all
shout out to dr karen yes, drkaren, current medical center,
uh talk to us about, uh, betaamyloid and kind of how that
plaque kind of grows.
(09:30):
uh, that protein grows uh, andit's linked to alzheimer's and
so poor sleep can lead tocognitive decline, which we know
about, mood changes and memoryloss.
So it's important to make surethat we are getting sleep,
because if we know that thatprotein in the brain is linked
to Alzheimer's and if we don'tflush it out, that means that it
(09:51):
can stay, then that means wehave a likelihood of getting
that protein and gettingalzheimer's so I know too well
about sleep, and it's probablylike this for a lot of business
owners or, uh, people in general.
Speaker 3 (10:05):
But uh, you're working hard all day and you try
to dot your eyes and cross yourt's and then it's time to go to
bed.
Either you got something done,right to do, or because
something come up, or your braincan't truly relax while you
sleep yeah right.
so we did a little study, uh,with a wellness doctor and I
(10:27):
realized that, really, while I'masleep, my brain is still
active.
Yeah, and maybe that's, uh, methinking while I don't know I
don't know exactly how it was,but that was hindering my sleep,
right, right, and that I wasstill waking up, not feeling
like hey.
Speaker 1 (10:46):
I got rejuvenated and got rested.
Speaker 2 (10:48):
Yeah.
Speaker 3 (10:48):
So, uh, sleep plays an important factor in that,
because then, uh, I'm askingBrie, hey, what we got to do
today, and Brie probably donetold what we got to do today and
Brie probably done, told me 20times, 60 times.
Yeah, I said 20, you say 60.
Speaker 2 (11:01):
60.
Speaker 3 (11:02):
Well, she probably done, told me, I guess 60 times
what we have to do.
Speaker 1 (11:09):
But because of my brain fog and because I can't
focus or concentrate and lack ofsleep, it hindered me a little
bit Right, and I think too, whenwe, when we talked to that, uh,
our wellness doctor, one of thebig things, things, was
creating a routine, yes, foryour sleep, right, and so, like
now, I'm trying to be moreconscious of it.
It doesn't happen all the time,like like I didn't go to bed
till like five this morning,like it's just, it's.
(11:29):
It's not always, it doesn'talways work out right um,
something, something's come upsome you.
But it really is important totry to set a routine so that
where your body is used to itbecause really once you get on
that routine, your body's goingto naturally start shutting down
on its own, like, oh, it'sabout that time I'm going to,
you know, go to sleep, and somaybe around seven o' down,
(11:53):
maybe it's like a not so umextensive book that you're
reading or something right thatjust calms you down, can come
yeah in some cases, uh, but whatyou don't want to do is try to
go to sleep and you got your tvon or your phone in your face,
or you just drunk your energydrink
uh, two hours before, or coffeeor whatever that may be.
(12:15):
Uh, yeah, you don't you want totry to limit the screen time
during that time, because thatagain gets those neurons start
snapping and firing and likeyou're just energizing your
weight, um, but also just deepbreathing exercises, just
something that can relax you.
Uh, because studies show thatchronic sleep deprivation can
increase alzheimer's risk by 33%due to toxin buildup.
(12:38):
So it's just super importantthat we're kind of monitoring
those things, because we don'tthink about it like that.
We just think, oh, I didn't getenough sleep last night, but we
don't know really what it isdoing to our body and to our
health and to our brain health.
Speaker 3 (12:50):
And hopefully we can get Dr Karen on here again.
Speaker 1 (12:52):
Yes, to talk more about that.
That'd be awesome, but the truthis there is a thing called
dementia and a thing calledAlzheimer's, Dementia bring that
umbrella term that encompassesmany and various types of
dementia.
Alzheimer's bring the onethat's kind of mostly known to
(13:16):
most people, but there arevarious types of dementia and
then there's the disease ofAlzheimer's.
But it's important that we knowthe difference between normal
forgetfulness and dementia,because I think that's one of
those things that I hear all thetime.
They're like well, what if Iforget my keys where my keys are
on my phone?
Well, that's normal, right,Most people do forget where
their keys are on my phone.
Well, that's normal, right, mostpeople do forget where their
(13:36):
keys are or, uh, where theirphone is, but the thing is, you
remember it later, uh, orthere's maybe times where we're
taking a little longer toprocess, something like even
today.
Right, I had a bunch of thingsgoing as we got out of the car.
I left the car running as I gotout of the car and it took me a
little longer to process.
Why do I, you know, like why isthis car still going?
Speaker 3 (14:00):
oh.
Bree, you forgot to turn andthat's, and that's probably due
to, uh, something happened doing, yeah, doing too much at one
time and not focusing on themain thing, right?
Speaker 1 (14:09):
you know that's kind of what that was.
Or you know, trying to retraceyourself because you kind of
found the tv remote mode orsomething like that.
That's normal, but signs ofdementia look a lot different
from that.
Maybe it's forgetting commonwords or how to do familiar
tasks, like I know you're myfather, your name is antoine.
Speaker 3 (14:26):
If I don't remember that you're my father and your
name is antoine, then that couldbe cause for concern right or
getting lost right coming home,when you done drove plenty of
time from not from home to thestore right from home to
walgreens or whatever that maybe, and you get lost and you
probably get a call from yourloved one, uh, saying hey, I'm
(14:50):
lost right well, mom, dad, whereyou at.
Well, this is the street I'm on, mom, you right around the
corner.
Right, those are some signs.
Right, those are big signs.
Those are some big signs, yeah.
Speaker 1 (15:00):
Even like difficulty following conversations or even
handling finances.
Now that is a red flag for alot of people who realize that,
okay, my mom, my dad, my sister,whoever is going through
something different, the lack offinances, they're now getting
evicted or the phone bill hasn'tbeen paid, you're like what is
going on.
(15:21):
Those are key signs because theydon't know how to do those
functions anymore, or likerepeating the same stories or
questions frequently.
So you know a lot of ourpatients be like you know, hey,
I went to the store yesterdayand then they come back.
You know, I went to the storeyesterday and then they come
back.
You know, I went to the storeyesterday.
Or it is for peace.
And there's ways, of course,that you can you deal with that,
(15:42):
but the common thing is is youshould not repeat that just
consistently like that.
So those could be signs ofdementia.
But I want everybody to knowdementia is not a normal part of
aging.
It does not happen becauseyou're getting older.
It really does not.
It really has to do with theprotein that's built up into the
brain and again, there'sdifferent forms of alzheimer's,
(16:04):
uh, different forms of dementiaand then there's alzheimer's.
So it's important that you'retalking with your provider when
there is a diagnosis given soyou know what type of dementia
it is and how to handle thatdisease, because different types
of dementia do different typesof things and you'll be able to
kind of combat those behaviorsthat come with that if you know
(16:26):
how to handle it and what toexpect.
Speaker 3 (16:27):
So tell me this.
So what is some major riskfactors when it comes to
cognitive decline?
Excuse me if I say thatCognitive decline, cognitive
decline, yes, cognitive decline,excuse me if I said that
Cognitive decline.
Speaker 1 (16:39):
Yeah, so we talked a little bit about riding with the
protein and Dr Curran.
Please go back and watch thatconversation with Dr Curran,
because she talks profoundly ongenetics.
She talks about the APOEe-forging that increases the
risk, and so families, what canhappen today?
So you know, technology hascome a long way.
What you can do now is you cantest and see if you have that
(17:01):
gene, that APOE gene.
You can test and see if youhave it, which can tell you that
you may be more likely to haveAlzheimer's or dementia.
There's also chronic healthconditions that can affect your
memory as well.
So, like high blood pressure,diabetes, obesity, a lot of
things that are facing ourcommunity, a lot of communities.
So it's important that we'retaking care of our health and
(17:21):
that way again, exercise, uh solifestyle habits to smoke,
import diet, lack of exerciseyou know exercise is important.
Making sure we're maintainingour diabetes If we are going to
dialysis, making sure we'regoing to our dialysis
appointments, doing all thosethings to further better our
health, so we don't have thatcognitive decline, because
that's essentially where itstems from not taking care of
(17:44):
our body in the best way.
Speaker 3 (17:46):
Um, but even little lifestyle changes, like just
adding walking for 30 minutes aday, can improve that
significantly you know, and andwe're gonna get into it you die
right, so so the brain boostingdiet all right.
Uh, what are the best foodsthat you think that can help
your diet?
Speaker 1 (18:06):
again I'm gonna plug.
Going to plug Dr Curran.
She talked about this so wellin that episode.
But leafy greens.
Speaker 3 (18:12):
And it's for brain health.
Speaker 1 (18:13):
Right for brain health.
Kale, spinach, collards, youknow, show cognitive decline.
Fatty fishes.
So salmon, sardines, tuna,omega-3s you know, good for
brain function.
Berries, blueberries,strawberries Berries typically
reduce inflammation, so that'swhy you want to uh digest
berries.
And then there's nuts and seeds, so almonds and walnuts.
(18:35):
Walnuts, they uh support, likememory and cognition so exercise
.
Speaker 3 (18:39):
An all-inclusive, healthy type diet right can help
prevent or slow down right thecognitive brain decline, right,
and so it's called the mind diet.
Speaker 1 (18:52):
So it's a mix of like Mediterranean foods and things
like that, but it has studieshave shown that it does reduce
Alzheimer's risk by 53% if youfollow it consistently.
So not hopping on it for a weekand then jumping out because
you know how we do.
Speaker 3 (19:07):
Well, why are you looking at me when you say that?
Speaker 1 (19:11):
No, it's a mutual thing here.
Speaker 3 (19:13):
So I just start exercising for a week and eating
good, and then next week I wantthe burger.
That's what you're saying.
Speaker 1 (19:19):
Now I'll be honest, we don't last a week, but no,
and it's natural, so let's talkabout that too, because there's
no judgment.
And then there's also like youdon't have to be so hard on
yourself.
Speaker 3 (19:35):
And maybe you can take a little bit of it at a
time, instead of trying to get agym membership and go to the
gym and I'm going to eat healthyon this day and do this, and
okay, maybe let's take a littlebit at a time.
Maybe let's let me startwalking at home first.
Let me go outside and walk forfive or 10 minutes first.
Okay, instead of drinking a lotof soda, let me start drinking
(19:56):
some water.
Let me cut back on the soda alittle bit.
Let me implement at least.
Maybe for lunch I'll eat asalad or eat some vegetables or
something, and then dinner youprobably pick up but just take
small steps at a time, right,because that'll make it easier
for the long run.
Speaker 1 (20:15):
Yeah, and, and me, I'm kind of one of those people,
I'm just all in.
So you tell me we about to, weabout to switch it up.
I'm in and I have to realizeyou got to kind of slow down
because it can be overwhelmingand so, and then when you don't
meet those markers, you feel badand then you just go through
this whole cycle of just shameand guilt and then you're back
at square one, where you'redoing whatever you want to do
and it's not healthy for yourbody.
Uh, so definitely take it andtake it in stride.
(20:35):
I would say, implement onething every month and do it
consistently, because you know,the studies show that once you
do it for 30 days, it becomes ahabit.
Speaker 3 (20:43):
So you know, and, and when you're doing that, yeah,
implement that one thing, stayfocused on that one thing, and
then, like you say, add to it,add something new each month.
Speaker 1 (20:52):
So maybe it's a salad for lunch for a whole month and
then maybe it's walking plusthe salad for the next month and
maybe it's walking salad in nowI'm going to go and make sure
I'm drinking only water orwhatever.
So just making sure you'readding it and kind of being it's
like setting goals right wetalked about long-term goals and
making sure they're uh inincrements where you can achieve
(21:14):
those goals, right uh.
Speaker 3 (21:16):
So yeah, that's because you don't want to set
the bar real high.
And then, once you set that barreal high, you didn't hit it.
Now you all right.
You feel like it's over andit's over, yeah, so don't do
that but there are some foods toavoid.
Speaker 1 (21:29):
So we talked about the foods that should be eaten.
What to avoid?
Processed sugars and refinedcarbs.
They're in literally everything.
But what it does it is it doesincrease inflammation in the
body.
So it's important to kind ofavoid those high sodium and
highly processed foods.
I'm a salt girl.
I put salt on everything.
So just reducing that intakeand also excessive alcohol
(21:52):
consumption is also somethingyou want to avoid for better
brain health.
Again, when you're under theinfluence, you're not thinking
clearly, right?
So you want to just make surethat those are some things that
you avoid or do in small amounts, so that way you are protecting
your brain health, right.
But we also talked aboutphysical activity.
So regular exercise increasesblood flow to the brain and
(22:16):
reduces cognitive decline.
So it's just important thatyou're doing exercises, but not
all exercises are good exercises, if that makes sense.
Speaker 3 (22:24):
Right, but I say, some exercises are better than
no exercise, you know.
Speaker 1 (22:29):
That is true it, but it's important to know the type
of exercises that you're doing.
So like aerobic exercises,right?
So that's like walking,swimming, dancing.
Those are good exercises toimprove brain health, but also
that's like good cardio you knowstuff to get the heart pumping,
because again we heard aboutthe chronic conditions, which
we'll talk more about in a laterseries Heart disease that does
(22:50):
impact cognitive decline, highblood pressure, things like that
.
There's also strength training,so you know, using weights and
stuff like that which improvesblood circulation yes.
Speaker 3 (22:59):
Yep, and then yoga and Tachi I mean.
It reduced stress, it enhancedyour focus.
They say it's good.
I haven't tried yoga.
Speaker 1 (23:08):
I know Pilates is a real thing right now.
A lot of people are taking onPilates and doing that for some
physical activity and again, itjust reduces stress and enhances
focus, which is good for thebrain and also for the elderly,
if you can't do all this stuff.
Speaker 3 (23:25):
Chair exercises are also good.
We talked about that previously, but chair exercises something
minimum walking is also good foryou Right, just 30 minutes, 30
minutes a day would changeeverything.
And remember 30 minutes a day.
You probably can't start offwith 30 minutes, but maybe five,
10.
And just increase short termgoals to the long term.
Speaker 1 (23:48):
Right, right, right, right, uh, uh.
And then I would just say, justremember to take care of you,
right?
That would be the one of my lastlittle tokens I'll give,
because, uh, we get enthralledin the day-to-day, we get
enthralled in work, we getenthralled in family and there's
just there's fires, like welike to call them, that pop up
(24:08):
out of nowhere majority of thetime, and it's important that's
fires, like we like to call them, that pop up out of nowhere
majority of the time, and it'simportant that we're also taking
care of ourselves in the mix.
So one of one of my big thingswas I'm going to make sure, make
sure I'm that I'm eating,because I will go throughout my
day and I'm like, oh, we gottaget here by this time, I gotta
do this, I gotta do this, andI'm going, and then I never eat,
and or it's not till aboutthree or five, where it's like
now I'm finally sitting down toeat, and that's not good or
(24:30):
healthy, not from from my bodyas a whole, but not for my brain
in either, because I'm just abrain fog so tell me this you
being young, right right what isone thing you will implement
out of what we just talked about?
Speaker 3 (24:44):
what is one thing to help you for future brain health
that you will implement rightnow?
Speaker 1 (24:53):
I think definitely the food.
I think the food because Ibelieve for me personally I do,
I do do a lot of walking andthings like that, just on a
day-to-day basis.
Um, but I think what I'm givingmyself at the end of the day
and I didn't work 12 hours inthe day and hadn't eaten
(25:14):
anything and then I'm like justsnacking on candy and stuff like
that, I think I would do betterfor myself if I did change my
eating habits and make sure thatit was according to that mind
diet, something that isfulfilling.
So when I do take those breaks,I'm getting re-energized and I
have better clarity all right,got it all right.
Speaker 3 (25:33):
I got another question before we get out.
All right, we talked about theelderly.
We talked about uh caregiverstaking care of their loved ones,
how they need to look out forthemselves and treat themselves
and help their uh loved one thatthey're taking care of in this
brain cognitive state to getbetter brain health.
So for the young people outthere, what would be your best
(25:57):
advice for them?
Speaker 1 (26:02):
I would say that's a good question.
I would say my best advicewould be to slow down, and I
would say slow down, and I wouldsay slow down and I would say
like, look at yourself, takecare of yourself.
I will prioritize sleep, I willprioritize social connection,
because it's very easy for us tojust be on our phone.
It's quicker to send a text.
(26:23):
It's, you know, easier totiktok or whatever it might be.
But I would definitely slowdown, prioritize my sleep and
make sure that the socialconnections that I have, I'm
nurturing those connections andbuilding those relationships
meaningful uh, yeah, making themmeaningful relationships
instead of just everythingthat's so quick and fast and
high and by you know, microwaveright.
Speaker 3 (26:44):
No, microwave relationships okay, expand on
that well, something that, likeyou said, that you're not
nurturing uh, something that youknow, yeah, quick and easy,
yeah, so no microwaverelationship it's a full course
meal yes okay, okay, I'm withyou.
I'm with you okay okay, allright, so give us all in general
(27:08):
some final tips.
So yeah, so final tips.
Speaker 1 (27:10):
Some key takeaways from the episode.
First thing is keep learning.
Please keep learning.
Learn something new, get a newhobby, enjoy something different
.
Switch up the environment.
You know, just try to make sureyou're mentally stimulating
your brain.
Also, stay socially connectedno microwave relationships.
We need full course meals.
Also, stay socially connectedno microwave relationships, we
need full-course meals.
(27:31):
Nurture those relationships.
Speaker 3 (27:32):
Be intentional.
Speaker 1 (27:33):
Be intentional, Go out, talk to people, connect
face-to-face and try to reallyhone in on just getting those
conversations that really invokethought and is
thought-provoking.
Speaker 3 (27:47):
Eat better for brain health.
Eat better for brain health eatbetter for brain health focus
on your greens fish, berries andnuts and things like that,
right I would also sayprioritize.
Speaker 1 (27:57):
Sleep is a big one, you know.
Make sure you aim for betweenseven and nine hours a night, uh
, and get you a really goodnight routine to help you
achieve that goal.
Yes, and then exerciseregularly movement, just getting
, just getting around, moving,walking, whatever that might be.
Again, you don't have to do thewhole thing at once, put it in
increments, but do it for betterbrain health, for better body
(28:19):
health and to just feel like youknow you're becoming better at
the end of it.
Right, no stress, just beinghealthier and having a sharper
mind.
Speaker 3 (28:29):
And before we go with all this, please consult with
your doctor about hey, what isthe best route for you to take
in this healthy brain healthjourney and getting better
physically as well?
Speaker 1 (28:41):
Absolutely so.
That wraps us up for thejourney, our podcast today,
episode two of our series ofhealthy living.
Please feel free to like, share, subscribe and share with
anyone who needs to hear thisCaregivers, moms, dad, sisters,
brothers, grandparents, whomeverand we will catch you on the
next episode, where we'll betalking about nutrition.
(29:01):
So we'll catch you all there.
See you later.
Bye.
Speaker 3 (29:05):
Peace out.
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