BRAIN HEALTH

How can you improve brain health and prevent dementia. Boosting BDNF (growth hormone for your brain) can boost cognitive health and help to keep your brain functioning at a high level. Top three ways to increase your production of BDNF.
1. Exercise
2. Avoid Sugar and Processed Carbs.
3. Sleep (6-8 hours per night).

Below is further info on BDNF and how to keep your brain young.

http://drjohnday.com/how-to-bulletproof-your-brain/

https://www.drperlmutter.com/high-bdnf-tied-lower-alzheimers-risk/

http://drjohnday.com/10-best-ways-optimize-bdnf-brain-function/

best of health,
emmett

BRAIN HEALTH and BDNF

BDNF (Brain Derived Neurotropic Factor) is a substance in your body which keeps your brain young. It will reduce your chances of alzheimers and dementia as you get older. The following articles show you how to increase BDNF for better brain health. https://www.foundmyfitness.com/topics/bdnf?utm_campaign=bdnf_topic_article&utm_medium=email http://emmettmurphy.blogspot.com/search?q=bdnf https://news.yahoo.com/high-intensity-exercise-improves-memory-141415801.html best of health, emmett

Avoiding Dementia - Good News

 Dementia (Alzheimer's, Parkinson's, etc) is the fastest growing disease in America. I'm sure each of us knows someone who is afflicted. It can be a devastating not only to the person who has it but also to all of the friends and family. It will become the most costly disease in America due to the amount of care needed. How can you avoid it. 

BDNF (Growth Hormone for the Brain) - If you increase your levels you will decrease your risk for dementia. There are 3 primary ways to increase BDNF.

1. Exercise - 20 minutes per day. Whatever type you like as long as your heart rate is elevated. Walk, bike, swim, hike, dance, circuit weight train, etc. 

2. High DHA Fish Oil. Often referred to as high dose or pharmaceutical grade fish oil. Easy to find in health food stores or amazon. 

3. Probiotics and Prebiotics. Probiotics are good bacteria found in your GI tract. You can increase these levels by eating foods with live and active cultures (yogurt, kefir, kombucha, fermented foods and/or a probiotic supplement. Prebiotics are greens, garlic, onions, chicory root, inulin, etc. 

Watch the following Video

http://www.drperlmutter.com/gut-bacteria-bdnf/

best of health, 

emmett

BDNF

BDNF (brain derived neurotropic factor) is something you produce that keeps your brain young and working well. https://youtu.be/FMbCPjyyzAs?si=EBaUd6yFvdOG2ZrB https://www.foundmyfitness.com/topics/bdnf?utm_source=brevo&utm_medium=email&utm_campaign=movement_breaks best of health, emmett

BRAIN HEALTH

The following video by Dr. Rhonda Patrick includes a free 9 page guide to maximizing your BDNF (brain derived neurotrophic factor). BDNF is very improtant for your long term brain health and can help prevent dementia. https://youtu.be/aXc51DMsIdk?si=gapj4x0rKs04DCDH best of health, emmett https://www.thrive1.info/

LIFESTYLE DESIGN

We should strive to optimize our healthspan. Here are some ideas what your health/lifestyle design should look like. 1. Resistance Training 1-3 times per week, 30-40 minutes per - many physical and mental benefits including improved muscle, bone, brain, hormone, and metabolic health 2. HISP - High intensity Sprint Training 1-3 times per week, 2-5 sprints with maximal recovery , 6-20 seconds per sprint, maximal effort - many of the same benefits as resistance training - increases BDNF, brain derived neurotrophic factor, helps prevent dementia - improves type IIX muscle fiber quality and effeciency, very important as we age 3. Mobility Work (every day)- 10-60 minutes - yoga, tai chi, chi gong, etc. - many physical and mental benefits - it doesnt matter how strong you are if you don't move well 4. LSD Training (Long Slow Distance) 5-6 times per week, 30-120 minutes per - outside whenever possible, with others whenever possible - heart rate range (180-age x75-90%) - improves your cardiorespiratory and metalolic health 5. Fun Activities - whenever possible, any duration, - especially helpful for mental healh - golf, tennis, frisbee, hiking, mtn biking, sand volleyball, slack line, walking,etc. - outside and with others whever possible incorporate this into you lifesyle and your health will definitely improve, both physically and mentally best of health, emmett