Seven Ways to Enhance Brain Health
There are seven methods to boost brain health, referred to as the “Bredesen Seven” named after Dr. Dale Bredesen, a prominent neuroscientist and author recognized for his groundbreaking research in Alzheimer’s disease and related cognitive disorders. Dr. Bredesen devised the “Bredesen Protocol,” a holistic approach to combating Alzheimer’s and cognitive decline, which involves identifying and tackling multiple contributing factors to the condition. A concise overview of each of the seven ways to enhance brain health listed in order of significance is as follows:
- Nutrition: Optimal brain health is best supported by the KetoFLEX 12/3 diet—an emphasis on plant-based, nutrient-rich whole foods. This diet prioritizes locally sourced, organic, seasonal non-starchy vegetables spanning a spectrum of colors. It includes adequate protein and ample healthy fats.
- Physical Activity: Increase daily movement, avoiding prolonged sitting. Incorporate a daily outdoor walk, aiming for at least 30 minutes. Additionally, engage in strength training sessions 3-4 times per week. Mind-body practices like yoga or tai chi can also be beneficial.
- Sleep: Prioritize a sleep routine allowing 7-8 hours of quality sleep nightly, free from disturbances such as noise, light, or Wi-Fi. Quality sleep supports memory consolidation and facilitates the glymphatic system’s clearance of cerebral toxins.
- Stress Management: Control reactions to stress, as chronic or severe stress may contribute to cognitive decline. Incorporate daily stress management practices like mindfulness, meditation, or yoga.
- Mental Stimulation: Stay mentally active to stimulate brain growth. Engage in social activities, build a support system, nurture a strong sense of purpose, and pursue lifelong learning opportunities.
- Detoxification: Minimize exposure to “dementogens,” chemicals affecting cognition. Ensure toxin-free air, water, food, and household products. Particularly, avoid mold exposure, which can significantly impact cognitive health in genetically susceptible individuals.
- Supplementation: While supplements are supplementary, addressing specific nutritional deficiencies impacting cognitive health can be crucial for healing.
Chrissy Barth
MS RDN RYT
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There are seven methods to boost brain health, referred to as the “Bredesen Seven” named after Dr. Dale Bredesen, a prominent neuroscientist and author recognized for his groundbreaking research in Alzheimer’s disease and related cognitive disorders. Dr. Bredesen devised the “Bredesen Protocol,” a holistic approach to combating Alzheimer’s and cognitive decline, which involves identifying and tackling multiple contributing factors to the condition. A concise overview of each of the seven ways to enhance brain health listed in order of significance is as follows:
- Nutrition: Optimal brain health is best supported by the KetoFLEX 12/3 diet—an emphasis on plant-based, nutrient-rich whole foods. This diet prioritizes locally sourced, organic, seasonal non-starchy vegetables spanning a spectrum of colors. It includes adequate protein and ample healthy fats.
- Physical Activity: Increase daily movement, avoiding prolonged sitting. Incorporate a daily outdoor walk, aiming for at least 30 minutes. Additionally, engage in strength training sessions 3-4 times per week. Mind-body practices like yoga or tai chi can also be beneficial.
- Sleep: Prioritize a sleep routine allowing 7-8 hours of quality sleep nightly, free from disturbances such as noise, light, or Wi-Fi. Quality sleep supports memory consolidation and facilitates the glymphatic system’s clearance of cerebral toxins.
- Stress Management: Control reactions to stress, as chronic or severe stress may contribute to cognitive decline. Incorporate daily stress management practices like mindfulness, meditation, or yoga.
- Mental Stimulation: Stay mentally active to stimulate brain growth. Engage in social activities, build a support system, nurture a strong sense of purpose, and pursue lifelong learning opportunities.
- Detoxification: Minimize exposure to “dementogens,” chemicals affecting cognition. Ensure toxin-free air, water, food, and household products. Particularly, avoid mold exposure, which can significantly impact cognitive health in genetically susceptible individuals.
- Supplementation: While supplements are supplementary, addressing specific nutritional deficiencies impacting cognitive health can be crucial for healing.
