Women can prevent Alzheimer's with mindfulness and self-discipline. Alzheimer's disease in women can be restrained by making good food choices, following a keto diet, integrating regular physical activity, and keeping your mind fit.
Sadly, once women pass the age of 45, their chances of contracting the insidious disease of Alzheimer's increases significantly above that of men. 1-in-5 chances for women, while it is 1-in-11 for men.
Yes, women contract Alzheimer's disease at twice the rate of men.
Right now, there are over 5 million people suffering from Alzheimer's in the United States, and over 3 million of those afflicted are women.
It doesn't have to be this way. The markers for Alzheimer's and other diseases of cognitive decline start showing up 15-20 years before the onset.
Poor dietary choices of sugar foods and processed carbohydrates, along with little physical activity are the ammunition for this ticking time bomb.
The #1 way for women to prevent contracting Alzheimer's disease is to follow a Ketogenic diet. That, combined with regular exercise, is the easiest and most strengthened way to shut the door on Alzheimer's.
Dr David Perlmutter, neurosurgeon, lecturer, and New York Times best-selling author of Grain Brain, said, "Women develop Alzheimer's disease at twice the rate of men. Out of the 6 million Americans suffering from this destructive disease, 66% of them are women. However, women can significantly reduce their risk just by eating a Ketogenic diet."
The Custom Keto Diet program was designed by fitness author, Rachel Roberts, to meet the needs of women who know they must make a dietary change.
Losing weight and achieving a slender, toned body is a wonderful accomplishment...but protecting your brain health is even more important.
You can lose unattractive belly and thigh fat, while investing in a dietary lifestyle to prevent Type 2 diabetes and Alzheimer's disease.
Dr Lori Shemek PhD, echos him by saying, "Sugar intake can set you up for obesity and/or type 2 diabetes, while destroying your brain cells. Many scientists are now calling Alzheimer’s ‘Type 3 Diabetes' To optimize brain health, gut health, and prevent inflammation...avoid sugar."
This gives both Hope, and a legitimate pathway for choosing a lifestyle that will prevent the onset of Alzheimer's, a disease where you completely lose yourself.
What both are saying is that you can start right now to fight against a disease which robs you of everything just by making a conscious change in your diet, and including more activity in your lifestyle.
Two simple positive changes that will enhance your life on so many different levels. Just the integration of a Ketogenic diet, and walking for an hour each day will put you on the road to optimal health.
If you are over 40, you want to be very mindful of your eating and you want to demonstrate some self-discipline in dedication to exercise.
Women can prevent Alzheimers as they empower themselves by seeking a pathway to optimal health. There are effective ways for women to prevent Alzheimer's.
Janet Stills (39) is a Nurse in Clearwater FL, she said, "What concerns me, well actually frightens me, is that women have to work on the prevention of Alzheimer's disease almost on our own.
What I mean is, conventional doctors and worse, conventional neurologists/surgeons are way behind on what research is telling us about this distractive disease.
I've read approximately 10 articles, and have heard on numerous podcasts that it takes ALMOST TWO DECADES for regular doctors to accept and integrate solid peer-reviewed research into their everyday practice.
This is horrible! Essentially, women have gotten fatter because we have been given very bad nutritional information.
Alzheimer's is not a disease of aging. Predisposition can be seen 10-20 years before the onset. It just doesn't magically show up one day when you turn 60.
Plus, and I see this everyday, doctors are so entrenched with what they were taught in medical school, they really do not want to hear of something practical which may force them to revise their thinking.
It's pathetic, because so many women could be spared their miserable end of life days if doctors would just get their heads out of their butts and read the research.
Right now, women can prevent Alzheimer's by making significant changes in their nutrition, exercise, and mitigating stress.
There are several excellent researchers such as Dr Lori Shemek, Dr David Perlmutter, Dr David Williams, Dr Dale Bredesen, Dr Sarah Hallberg, Dr Lisa Corsini, and Amy Berger...but their work is consistently dismissed by doctors who fail to read research journals on their own.
My hope is that women, in their 30's and 40's heed what these people are saying about transitioning to a Ketogenic diet, getting more exercise, and getting better sleep.
Two decades...twenty years...will go by. It's going to take at least that long for their family doctor to get onboard, and by that time, their brains will have already been compromised."
Following a Ketogenic diet is the key to helping women prevent the onset of Alzheimer's disease.
In a nutshell, the Ketogenic diet is a low-carb, moderate protein, and high-(good)fat eating plan. It is plant-based, and relies on all-natural foods. Foods containing significant amounts of sugar and simple carbohydrates are completely out.
Before we go any farther, this is NOT a lifestyle where you get to eat your favorite foods, and splurge with yummy "Cheat Days".
If things like donuts, pastries, spaghetti/pasta, and bread are staples of your present diet...they will be gone. This is where the self-discipline and mindfulness of eating come in.
However, when you stack that up against spending your days in an adult diaper, and not being able to functionally interact with your children and grandchildren, it seems like a small sacrifice.
Jennifer Estes (42) is an RN in Garibaldi OR, she said, "Changing to a Ketogenic diet was an empowering step for me. I had been sailing through life, pretty much eating what I wanted, kidding myself with the 'everything in moderation fallacy' rationalization.
All of those 'moderation' moments added up to a cumulative 20-lbs weight gain in about a year. All of a sudden, I was pushing the edge of Type 2 diabetes. I was definitely in the Pre-Diabetes stage and didn't even know it.
For most people with full-blown Type 2 diabetes, they have endgame of contracting Alzheimer's.
My clinic was sponsoring brain scans for a research project. They were specifically looking for biomarkers that were specific indicators for contracting Alzheimer's down the road.
I was shocked to learn that I was displaying accumulation of beta-amyloid pockets in my brain! It scared the living daylights out of me.
Not only that, but I registered 6.0 on my most recent A1c blood draw.
Yes, I had felt a little sluggish the past year. And, yes, I had gotten out of the habit of my morning walk, and had been snacking more in front of the TV at night. I had simply lost track of my health...and now I was really scared.
Now, the birds had come home to roost. I was fighting the initial stages of TWO frightening, life-altering diseases. I knew, from my shifts at the hospital, what Type 2 diabetes patients and what Alzheimer's patients went through. It was not pretty.
I made significant changes in my dietary choices. I got sugar foods and processed carbohydrates completely out of my diet. I started eating more good fats (avocados, real butter, raw nuts, eggs, etc) and got crap fats (industrial seed oils, fried foods, low-fat anything nonsense) out of my diet as well.
I embraced my eating plan.
I started walking 45 minutes in the morning, and 45 minutes at night. I did 10 mens push-ups each morning. I started drinking 3 liters of water during the day to keep my brain hydrated.
10 months later I had lost that 20 lbs, plus an additional 5 lbs. My A1c blood draw showed 5.1. I looked better and felt better.
I will get a follow-up brain scan in a few more months, and I anticipate that I will show no progression in plaque accumulating in my brain.
I am now the poster girl for advocating a Ketogenic diet. Women can prevent Alzheimer's with simple, but focused effort."
Women can prevent Alzheimer's disease by committing to more activity during the day.
Dr Lisa Mosconi, Alzheimer's researcher and author of The XX Brain, said, "Physical activity enhances immune system activity, increasing our defenses against disease, and even boosts the enzymatic activity that is particularly effective at dissolving Alzheimer’s plaques in the brain, further reducing risk of memory loss and dementia." (See full article.)
Dr Lori Shemek concurs:
The idea that you have to begin a strict fitness program of running, lifting heavy weights, or joining a CrossFit gym can be a turn-off to women seeking to lose fat and enhance their brain health to protect themselves from cognitive degeneration.
In reality, all it takes is just getting started with some kind of continuous movement on a regular basis.
JoAnne Stanton, (43) works at the checkout line at a Winn-Dixie in St Petersburg FL. She said, "Women can prevent Alzheimer's disease from overtaking their lives. It's been well-documented that the markers for brain disease show-up 10, and sometimes 20 years before Alzheimer's levels them.
I did not eat very smart during my 20's and 30's. I ate way too much bread, pasta, desserts, and fun-food. I had always been a good weight, so I didn't focus much on exercise either.
Now, with what I've read in books like Grain Brain and The XX Brain, plus watching authorities like Dr Lori Shemek, Dr David Perlmutter, and Dr Lisa Mosconi on YouTube videos, I really want to do the next 20 years right.
I eat a plant-based, Keto diet. I am committed to that the rest of my life. I cannot believe how much our parents were lied to back in the 80's when every doctor in the world was pushing the 'Make sure you eat you 11 whole grains, and eat low-fat' mantra.
This is why so many people in my generation are suffering from Type 2 diabetes and wasting away in rest homes with Alzheimer's.
I pledged to myself that I would devote 2 hours a day to exercise. I figure I can give up watching 2 hours of TV to keep my brain from turning into oatmeal by the time I'm 60.
Every morning, I get up and walk for 45 minutes. In the cooler months I walk faster. In the summers go a little slower and listen to health-related podcasts on my iPhone.
I also do 15 men's push-ups, and swing my 25 lbs kettlebell 50 times.
In the evening, I walk on the Treasure Island Beach Trail for 45 minutes, then do some simple stretching, Yoga-type poses before I head back to my car.
Exercise is just a key factor in reducing the chances of brain deterioration. Women can prevent Alzheimer's with some simple strategies that only take some commitment and self-discipline."
Intelligent supplementation can help women in the prevention of Alzheimer's.
Will supplements take the place of following a low-carb Ketogenic diet, and getting regular exercise? NO! Not by a long shot.
They are called supplements for a reason. They are not the primary drivers of choosing to follow a healthy lifestyle. They are just an additional strategy that can help keep you from cognitive decline, while giving your brain a boost!
Here are a few that have been studied, and found beneficial. There is nothing exotic about this short list. You can find these products in places like WalMart, Fred Meyer, Walgreens, or purchase them online.
DHA - Dr Perlmutter calls this, "the star of the supplement kingdom." Docosahexaenoic acid is an omega-3 fatty acid. DHA makes up more than 90% of the fatty acids in the brain.
You can find a solid DHA products in many different places. Amazon makes orders easy, but you can find this supplement at most large chain grocery stores. You can also purchase DHA in combination with EPA.
TUMERIC - This has been one of the most intensely researched supplements, for its antioxidant and anti-inflammatory benefits. It also improves the metabolism of glucose. All of these aid in reducing the risk of brain disease. Tumeric is a valuable supplement.
MCT Oil - This is created when the medium chain triglycerides are extracted from coconut oil. These are an elite source of saturated fatty acids, which decrease inflammation, are easily digested, and are a super fuel for the brain. I take a tablespoon of MCT Oil each morning.
Vitamin D and Vitamin B-Complex - Vitamin D is actually a steroid hormone. It has been found to protect brain neurons from dangerous free-radicals, and reduce inflammation.
Vitamin B-Complex helps reduce high levels of homocysteine, which are known to increase the risk of dementia.
*It is imperative that you counsel with you family physician when beginning any kind of supplementation program. Supplements can interact negatively with different medications.
Joan Ritter (41) works as a teacher on a church campus in Mission TX. She said, "I will go on record as saying the threat of contracting Alzheimer's frightens me, and I made a commitment to do everything possible to reduce the risks.
I have lost my Mom, an older sister, and two aunts to this frightening disease. I watched as they became shells off themselves. Lost and hopeless in a world that paralyzed them with fear. I watched as their once-vital brains completely turned off.
I have gone to a full low-carb, Ketogenic diet. I have not eaten a piece of bread since I started 2 years ago. This may be taking things a little far, but I have not even eaten a scoop of ice cream or even a sliver of birthday cake at celebrations for friends and family.
I devote at least an hour a day to quality exercise. Most days, it comes out to about two hours because I now walk after my dinner.
I may not be the best female athlete on the planet, but I work hard enough to break a sweat, breathe hard, and get red in the face. I know many women shy away from those three things, but they all tell me I'm alive and I'm doing what it takes to prevent Alzheimer's wrecking my future senior-citizen years.
I also drink 3 liters of water each day. I listened to a podcast from Dr Lisa Mosconi, and she was very adamant about NOT allowing your brain to become dehydrated.
The only supplements I take are DHA because I just do not like the taste of fish, and Vitamin B-Complex. Everything else, I get from eating so clean on best-selling Keto plan.
Truly, women can prevent Alzheimer's, and it starts with me."
Before you begin any new diet or exercise plan, please make an appointment with your primary physician and discuss this with them.