Take these 7 bad habits. Each of them has a relatively easy fix. You can take them one at a time and change each “bad” one into a healthy, brain-supporting habit. While you’re at it, you can use supplements to nourish your brain each day. 

Which habits for brain health do you need to change? 

7 Worst Habits for Brain Health

1. Sedentary, Indoors Lifestyle

If you sit indoors all of your day, or even the majority of your day, it’s time to make some changes for the sake of your brain.

You don’t have to run a marathon. But, there are many benefits to getting outside, sitting less, and improving flexibility (1)!

The Fix: Each day, work to do all 3 of these activities:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

2. Eating an Ultra-Processed Diet

Chronic inflammation is one of our brains’ biggest enemies.

And, the fuel that enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include commercial dressings and condiments with soybean oil, margarine, TV dinners with unhealthy fats, sugary energy drinks, fried snacks like conventional potato chips, and fast-food deep-fried foods.

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments. These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (2).

The Fix: To reduce the risk of inflammatory issues and harm to your brain, reduce inflammatory, processed foods:

• First, follow a healthy, low-carbohydrate diet that increases ketone production in your body. This is hugely beneficial for your brain (3, 4).
• Eat an omega-3 source every day
• Focus on anti-inflammatory foods such as seafoods, spices, nuts, seeds, fruits & vegetables
• Nourish your brain with the right vitamins, minerals, and nutrients. See below.

3. Stressed-Out Lifestyle

There’s little doubt that chronic, mental stress is unhealthy for your brain.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (5). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

Much of our modern-day stress is caused by our over-scheduled busy bee lives. But, there’s good news. You can take steps to reduce some stress and choose a slower life. Try to:

• Clear Out Your Schedule. Start by simply looking at your calendar. Are there any activities you could do without? Are there any you could streamline? Do what you can to simplify your schedule. If you can’t remove anything, commit to not adding anything new that is not edifying or vital to your wellbeing!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write 3-5 specific things for which you are grateful. Even when you don’t feel like it. Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.
• Eat foods and drinks that may reduce cortisol naturally (see above). Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Add a stress-fighting supplement to your regimen
• For more ways to cut cortisol naturally, read our full list here.

4. Chronic Dehydration

Believe it or not, your brain is affected by your long-term and short-term hydration status. In fact, mood, fatigue, and alertness are all impaired with dehydration (6). Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

The Fix: Aim for a minimum of 64-80 oz. per day water or other fluid. Many people feel great when they drink even more! Make sure to add extra hydration when you sweat. Drink:

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote healthy weights (7).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

5. Sacrificing Sleep

For a sharp, youthful, healthy brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, metabolic issues, memory impairment, knowledge retention, and more (8, 9, 10).

The Fix: Do everything you can to prioritize sleep. This may mean improving your sleeping environment by cooling the temperature, using black-out curtains, and/or using a noise machine to drown out noises that disturb you. It may also mean reducing blue light screens starting an hour before sleep.

If you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

6. Trashing Your Gut Health 

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (11):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

The Fix: As stated above, start with a healthy diet and get rid of ultra-processed foods. Next, include healthy, fibrous foods and supplements such as fruits, vegetables, nuts, seeds, and more within a gut -fortifying eating plan. 

6. Alcohol Binges

Alcohol can harm your brain in 3 ways. First, it can negatively impact your gut health. Next, it can lead to poor-decision making and risky behaviors that can hurt your brain. Lastly, it directly impacts brain cells and brain structure.

In fact, both binge drinking and the amount of drinks per week can negatively affect global cortical thickness and global cortical surface area (12).

The Fix: Of course, omitting alcohol from your diet is a great way to support brain health! If you decide to drink alcohol, make sure to go several days per week without consuming it. When you drink it, don’t binge and keep it to just 1-2 servings.

Guilty? Start Supporting Brain Health

First, look at every bad habit above and start to rid your lifestyle of them, one by one. The best way to get rid of a bad habit is to replace it with a good one, so look at every fix. Take it slow, and concentrate on one habit per 2 weeks.

While diving into the habits and fixes, you can also start to nourish your brain with specific nutrients that support brain health today.

How? Start using a brain health supplement system like Brain Zone, formulated by Dr. Colbert:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (13, 14).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (15, 16).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (17, 18, 19)!

Dr. Colbert’s Healthy Brain Zone Book: The key ingredient to fighting brain issues associated with aging isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices.

Bottom Line

Every habit matters to our health, both good and bad. While it may take time, you can work on the ones that might harm your brain, and replace them with habits that encourage brain health. In the meantime, nourish your brain each day with supplements formulated for healthy brain function!

The post 7 Worst Habits for Brain Health. Guilty? Find Out & Fix appeared first on Dr. Don Colbert, MD.

One area of brain health is nutrition.

It’s imperative to know what you should eat for a healthy brain, and what you should avoid.

We have simple, actionable tips. In addition, find a sample meal plan below that will get you into the Beyond Keto Zone and encourage a healthy brain this winter!

8 Diet Changes for a Healthy Brain

1. Stop Eating For 16 Hours Every Day: Intermittent Fasting

Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally.

In fact, there are numerous scientific studies that show its benefits. It can increase insulin sensitivity, promote a healthy weight, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, support brain function and mitochondria health and even regenerate the immune system (1). All of this is good for the body and brain.

To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 16 hours per day, from 7 pm to 11 am. You can drink water, tea, and coffee during the fast.

For a complete guide, see the Beyond Keto Brain Health Sample Meal Plan Below.

Want to learn more? Check out: 21 Day Detox and Fasting Starter Kit (Includes the book: Fasting Zone)

2. While Fasting or Eating, Hydrate, Hydrate, Hydrate

Your brain is affected by your long-term and short-term hydration status.

In fact, mood, fatigue, and alertness are all impaired with dehydration (2).

Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

What should you drink?

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful brain drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health, contain brain-boosting compounds, and can even promote healthy weights (3).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. However, its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

How Much? Aim for a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great drinking even more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep.

On the other hand, avoid over-consuming alcohol for your best brain health!

3. Once You Start Eating, Don’t Depend on a High-Carbohydrate Diet for Energy (Energize with Ketones Instead)

When you enter the Beyond Keto Zone® and take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel.

Astonishingly, ketones have been used to support healthy neurological function for decades. In fact, a ketogenic diet is one key recommendation used to help children with epilepsy vastly reduce seizures (without medications) (4).

Now, there is promising research on ketosis and degenerative brain conditions (5).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

For Beyond Keto Food Ideas, see the Beyond Keto Brain Health Sample Meal Plan Below.

4. In Every Meal and Snack, Go Out of Your Way to Add Healthy Fats

There are 2 healthy fats you should proactively add every day for brain health: Omega-3s and Omega-9s (the latter from extra virgin olive oil). Adding omega-3 fats is a crucial step in reducing inflammation and maintaining healthy brain function. To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones.

One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods. Add fatty fish as much as possible plus hemp seeds, flaxseeds, chia seeds, and nuts daily.

Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improves (6).

Next, add extra virgin olive oil whenever possible, especially uncooked (such as over a salad). Consider even drinking a small amount every day. Check out this article to decide if you should!

5. Along with Healthy Fats, Add Antioxidants and Anti-Inflammatory Foods

Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with a host of brain issues and low moods (7).

Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more.

They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidants include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more.

These brain-helpers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (5).

6. Avoid ULTRA-PROCESSED Foods Like Your Brain Health Depends on It

Chronic inflammation is one of our brains’ biggest enemies.

What fuels this enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include:

• Commercial Dressings and Condiments with Soybean Oil
• Margarine
• TV Dinners with unhealthy fats
• Sugary Energy Drinks
• Fried Chips and Snack Foods
• Fast-Food Deep-Fried Options

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments.

These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (8).

To reduce the risk of this disease and the deterioration of our brains, we must reduce inflammation.

7. Eat for Gut Health

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (9):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

To learn more about keeping your gut health and Dr. Colbert’s Healthy Gut Zone, click here.

8. Nourish Your Brain: Specific Nutrients Optimize Brain Health

In addition to the diet changes above, you can go further and nourish your brain with specific nutrients. Fortunately, there’s a new line of nutrient-packed supplements that encourage your best brain health, in a convenient daily dose. They include:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (10, 11).

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (12, 13).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (14, 15, 16)!

Dr. Colbert’s Healthy Brain Zone: Reverse Memory Loss and Reduce Your Risk of Dementia and Alzheimer’s (Book). The key ingredient to fighting memory loss, dementia, and Alzheimer’s isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices. Get the Book and Brain Zone Supplements here.

Need Help Putting it Together? Healthy Brain Meal Plan

Beyond Keto Health Brain Meal Plan

• When You Wake Up: Brain Zone Supplements
• 7 am – 11 am: Beyond Keto Zone Coffee (Ultimate Metabolism Boost)
• 11 am: Beyond Keto Zone Breakfast (Eggs Benedict, Berry Smoothie, Keto Cereal, etc)
• 2 pm: Healthy Fat Bombs (Chocolate Chili, Lemon Bar, etc) with Green tea
• 4-5 pm Healthy Vegetable-Based Fat Bombs (if needed/hungry) (Egg/Avocado Fat Bomb, see #5)
• 6-7 pm: Healthy Beyond Keto Dinner such as Keto Zone Spicy Chicken Curry7
• Throughout the Day: 80 ounces water and/or tea (green or black)

Bottom Line

It’s not hard to get into the Beyond Keto Zone and eat for a healthy brain. Be proactive, and use our tips and meal plan to get started today!

The post Activate Your Brain to Thrive This Winter: 8 Diet Changes appeared first on Dr. Don Colbert, MD.

Modern brain science is one of the fastest growing fields in the science and medical community. Scientists and doctors are learning more and more every single year. While brain decline used to be considered permanent, we now know the brain has the ability to heal itself. We also know that many chronic conditions associated with other parts of the body can significantly affect brain health.

Today, we have amazing information and steps you can take to achieve your best brain health and avoid decline.

But more importantly, if you want to learn more, we’ll point you to Dr. Colbert’s fantastic 3-part podcast on this subject. Get excited! You’re about to learn how to save your brain!

Worried About Brain Decline? Start this Today!

Brain Zone Package: Brain Zone Book & Supplements

First thing first, Dr. Colbert has written a full plan to help you maintain brain health. Don’t skip this: Dr. Colbert’s Healthy Brain Zone book. In it, you will learn the foundational and current information on brain health, tests, diets, and lifestyle for optimal brain health.

Next, Dr. Colbert has also formulated a line of brain health supplements called Divine Health Brain Zone. Each Brain Zone formula supports brain health while focusing on various brain functions. You’ll find ones to support brain energy and focus, clarity, reduced inflammation, neuroplasticity, and more. These amazing supplements, along with lifestyle changes outlined in the podcasts, are your key to nourishing, protecting, and healing your brain while avoiding brain decline.

Get all of this in Dr. Colbert’s Complete Brain Zone Package. 

Divine Health with Dr. Colbert Podcast: Brain Health

Podcast: Part 1

Dr. Colbert and Mary Colbert have recorded an inspiring, informational, and actionable 3-part podcast series on avoiding and healing brain decline.

In Part 1 of the podcast series, you’ll learn the significant types of brain decline in order of incidence. Dr. Colbert explains his personal passion for helping others avoid and heal decline.

Then, Dr. Colbert and his wife, Mary Colbert, describe the chronic conditions that lead to decline and affect the brain. These include:

1. Systemic Inflammation: Unfortunately, chronic, systemic inflammation is a prominent health issue of modern times. As a whole, we eat too many inflammatory processed foods and too little real, whole, anti-inflammatory foods. We eat too much sugar and refined grains. What’s more, elevated body weight contributes to inflammation, and inflammation is a main contributing factor to brain decline (2).
2. Elevated Blood Sugars: Blood sugars that are greater than 100 mg/dL (fasting) are an indication of the body’s resistance to insulin. When the body is resistant to insulin, the brain is resistant as well. The problem? The brain uses sugar as its primary energy source. When it’s not able to use and metabolize it properly, problems occur. This can lead to brain decline and likely affects millions of Americans (3).  If you’re looking for help with blood sugars, take a look at Beyond Keto and Carb Assist.
3. Faltering Hormone Levels: After the age of 50, most men and women experience a sharp decline in hormone levels. This includes testosterone for men, and testosterone, progesterone, and estrogen for women. What does this have to do with brain health? These hormones help maintain brain health during the early and middle years of life. As they decline, so can brain health (4). In fact, if hormone levels become low, the brain’s ability to heal itself suffers greatly. Fortunately, you can help your body maintain balanced hormones with Divine Health Hormone Zone and Testosterone Zone.

There’s much more including other chronic issues that affect the brain, how Dr. Colbert worked with his mom to reverse brain decline, and so much more. This is just a taste of what you need to know. Don’t wait! Head over to this page to listen or check out the Divine Health podcast anywhere you listen.

Podcast: Part 2

In this 2nd installment, Dr. Colbert and Mary Colbert continue to provide current, specific information to help you promote health and healing in your brain while avoiding decline. Specifically, they discuss:

1. The gene in as many as 25% of Americans that significantly increases your risk of brain decline conditions with any mutation (5, 6). Dr. Colbert also discusses how to test for the gene, and what to do if you have it (he himself has it).
2. Where to find this gene test, along with every other brain health test he recommends in the Healthy Brain Zone Book.
3. How a modern diet full of saturated and transfats leads to inflammation and declining brain health in Americans via insulin resistance. Dr. Colbert describes how people even in their young teen years are experiencing high rates of inflammation. He goes on to describe how you can use Carb Assist and Fiber Zone on a daily basis to promote insulin sensitivity.
4. How head trauma can lead to brain decline and what you need to know to avoid it if you’re at risk.
5. Mary and Dr. Colbert go on to list specific substances in the environment and diet that lead to brain decline. These include alcohol, mercury, mold toxins and more! They also discuss how to lower your risk of ingesting these substances for brain health.

There is so much packed into this podcast, you don’t want to miss it. Grab a pen and paper, and listen now at this page or check out the Divine Health podcast anywhere you listen to podcasts.

Podcast: Part 3

In Part 3, Dr. Colbert and Mary discuss the solutions. These include how to reverse early and moderate brain decline as well as avoid it.

Here are the keys:

1. Nourish Your Brain. As described above, Keto Zone Brain Zone can help you nourish, protect, and heal your brain.
2. Optimize Your Diet. With Beyond Keto and the Healthy Brain Zone Books, you can learn everything you need to know to optimize your lifestyle and diet for your best brain health. To optimize your diet, you’ll:
   • Focus on healthy fats while ridding your diet of high-omega-6 oils (like soybean oil, safflower oil, corn oil, & canola oil) and foods that contain them. Further, you’ll learn to especially avoid these processed fats in fried foods.
   • Next, you’ll eat a variety of healthy, anti-inflammatory fats. These include extra virgin olive oil, avocado oil, omega-3 oils from seafood, and more. With Beyond Keto, you choose healthy fats to make up the majority of your diet, not saturated or processed ones.
   • Third, get the protein you need from healthy sources. Lean meats, seafood, and vegetable sources are great for protein.
   • Avoid carbage! Carbage is the term for garbage carbohydrates like sugar and refined grains. Unfortunately, most Americans eat a diet high in carbage. This leads to resistance to insulin, elevated weight, inflammation, and brain decline. Instead, eat your veggies for your carbs. Focus on lots of greens and berries.
3. Start Fasting. Fasting offers so many health benefits for your brain. In fact, it helps your metabolism of carbohydrates, detoxification, healing of synapses in the brain, and more. Best of all, it’s easy and free. You can try finishing dinner by 7:00 pm and delaying food until 11 am for a 16 hour fast each day. Take a look at Dr. Colbert’s Fasting Zone for more!
4. Go to Bed. Sleep is an amazing brain healer. Getting enough sleep can help you protect and heal your brain. Unfortunately, most American adults don’t get nearly enough, and sleep issues plague many older adults at the same time their brain decline risk rises.

Listen now to hear Dr. Colbert and Mary explain all of this. They are passionate about your brain health!

Bottom Line

It’s never too early nor too late to start nourishing, protecting, and healing your brain. You don’t have to succumb to brain decline. At no cost, Dr. Colbert and Mary Colbert offer a treasure trove of information to help you make healthy decisions. You can’t put this off. Protect and optimize your brain health today!

The post Worried About Brain Decline? Start this Today! appeared first on Dr. Don Colbert, MD.

This is dire. But, what does obesity have to do with risk of cognitive decline?

The Science: Obesity is Linked to Cognitive Decline

Here are some startling facts and studies that link obesity with cognitive decline:

• Obesity doubles the risk of specific cognitive decline conditions, and obesity in midlife predicts greater risk of decline in later life (2 , 3)
• Postmortem studies have shown that elderly people with morbid obesity had increased concentration of hippocampal markers associated with cognitive decline (β-amyloid and tau proteins) and decreased hippocampal volume (4)
• BMI alone is a predictor for temporal lobe atrophy, and there is evidence that obesity increases the risk of mild cognitive decline independent of age (5, 6, 7)
• Using imaging to measure gray and white matter volume of elderly subjects with normal cognition, it’s been found that those with increased BMI, hyperinsulinemia, and type 2 diabetes had more atrophy in the frontal, temporal and subcortical brain regions. These areas are known to be involved in learning and memory (8)

Animal models also provide evidence that obesity and cognitive impairment are associated. Animals fed diets to induce obesity have impairments in hippocampal structure and function and also memory and executive function deficits (10). 

The one step? We must work towards healthy weights like our brains depend on it.

There is Good News

Here’s the good news: losing weight, then obtaining and maintaining a healthy weight can all support cognitive function. In randomized, double-blind studies, elderly patients with MCI and obesity showed improved verbal memory, verbal fluency, executive function, and global cognition after a calorie-restricted diet (11).

While this is simple, it’s not always easy.

To support cognitive health and reduce risk, it is imperative to work towards and maintain a healthy weight if you are overweight or obese.

The Best Way to a Healthy Weight

It’s time to live the Beyond Keto lifestyle! It combines the best of the Keto Zone lifestyle with the health-boost from the Mediterranean Diet.

Best of all, it promotes a healthy weight from the start.

First, getting into the Keto Zone promotes efficient changes in weight and improved blood sugars. This phase will produce great results for weight loss, optimal blood sugars, less hunger, and a “reset” for eating (12). For anyone who’s struggled with eating the same unhealthy foods for years, a dramatic change is often the “shake-up” they need to see results. This is part one.

Then, the Mediterranean diet allows for continual healthy-eating success, whole body health, better digestion, and a lifestyle of great health outcomes and enables one to live a long, healthy life. It’s highly anti-inflammatory. Inflammation is at the heart of many negative health issues, and any healthy diet should aim to reduce it while achieving long term health goals (13).

What’s more, the Mediterranean Diet has been proven over centuries to support full body health. It’s especially beneficial for heart health, optimal blood sugars, gut microbiota, and metabolism (13) because it is based on healthy fats such as extra virgin olive oil and seafood. In addition, it’s full of colorful plant foods like vegetables, beans, peas, lentils, salads and healthy, low- sugared fruits.

Altogether, Beyond Keto promotes healthy weight changes and outcomes as soon as the first two weeks (15)! In addition, the Mediterranean diet component continues to support healthy weight and healthy body composition. Its focus on lean proteins, seafoods, healthy oils, beans, legumes, nuts, seeds, and vegetables provide a wonderful well-balanced, satisfying dietary lifestyle to maintain a healthy weight (16).

Get Started with Dr. Colbert’s Beyond Keto Today.

Then, take it one more step and proactively support cognitive health.

Don’t Stop There. Support Cognitive Health with Brain Zone

Why stop with just reducing your risk when you could actually support brain function?!?

Specific nutrients can support your brain’s performance, focus, health, and longevity. In fact, these nutrients do so directly (working directly on neurotransmitters, etc.) and indirectly (reducing inflammation throughout the body and in the brain.

Fortunately, there’s a new line of nutrient-packed supplements that encourage your best brain health, in a convenient daily dose. They include:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (17, 18).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (19, 20).

Dr. Colbert’s Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (21, 22, 23)!

Bottom Line

It’s just one step to decrease your risk. Or, if you’re ready, try our 1-2 punch for both reduced risk and healthy brain function. There’s so much potential to support brain health. Take charge with Dr. Colbert’s Beyond Keto and Dr. Colbert’s Brain Zone today!

The post We Can Decrease Risk of Cognitive Decline with One Step appeared first on Dr. Don Colbert, MD.

There are many things you ask of your brain on a day to day basis.

First, you ask it to do all the daily tasks of thinking and sending signals to every other part of your body. You also ask it to exhibit extreme focus at times. What’s more, you want steady, stable moods. You ask all of this within an environment of inflammation and toxicity.

How can it handle all of this?

You must take care of it. Here are our 11 tips for your best brain health this New Year!

11 Tips for Your Best Brain Health this New Year

1. NOURISH YOUR BRAIN WITH BRAIN HEALTHY NUTRIENTS

Specific nutrients can support your brain’s performance, focus, health, and longevity. In fact, these nutrients do so directly (working directly on neurotransmitters, etc.) and indirectly (reducing inflammation throughout the body and in the brain.

Fortunately, there’s a new line of nutrient-packed supplements that encourage your best brain health, in a convenient daily dose. They include:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (1, 2).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (3, 4).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (5, 6, 7)!

2. REDUCE INFLAMMATION THROUGH FOOD CHOICES

Chronic inflammation is one of our brain’s biggest enemies. What fuels that enemy?

Modern, processed foods. Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include:

• Commercial Dressings and Condiments with Soybean Oil
• Margarine
• TV Dinners with unhealthy fats
• Sugary Energy Drinks
• Fast-Food Deep-Fried Options

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic diseases. These diseases include degenerative brain disease. During the last decade, a new cause of Alzheimer’s has been identified: sustained immune reactions in the brain caused by chronic inflammation (8).

On the flip side, make sure to add omega-3 fats to your diet via foods and supplements. One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods. Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improves (9).

To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones.

3. HYDRATE WELL

Your brain is affected by your long-term and short-term hydration status.

In fact, mood, fatigue, and alertness are all impaired with dehydration (10).

Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

What should you drink?

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, contain antibacterial components for oral health, support eye health, contain brain-boosting compounds, and can even promote healthy weights (11).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

How Much? I recommend a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great drinking more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep.

Lastly, make sure to brush your teeth after drinking coffee and tea to avoid staining.

4. GET INTO THE KETO ZONE

When you take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel.

Astonishingly, this change in brain fuel has been used successfully for decades to help children with epilepsy vastly reduce seizures (without medications) (12).

Now, there is promising research on ketosis and brain improvements for degenerative brain conditions such as Alzheimer’s and Parkinson’s disease (13).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before. You can take full advantage and support your brain and whole body health with Dr. Colbert’s Beyond Keto!

5. ADD FASTING TO YOUR ROUTINE

Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally. In fact, there are numerous scientific studies that show its anti-aging benefits.

Fasting can increase insulin sensitivity, promote weight loss, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, and even regenerate the immune system. All of this is good for the body and brain.

To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 15-16 hours per day, from 7 pm to 10 am. You can drink water, tea, and coffee during the fast.

6. GET OUTSIDE, WORK ON FLEXIBILITY, AND STAY ACTIVE

You don’t have to run a marathon.

But, there are many benefits to staying active, flexible and being outside!

Here’s how each helps:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increases your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

7. FIGHT OXIDATIVE STRESS

Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with anxiety, depression, and more (14).

Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more.

They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidants include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more.

These anti-agers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (15).

8. TRADE IN STRESS FOR LAUGHTER

There’s little doubt that chronic mental stress is a brain ager.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (16). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

To reduce cortisol and support your best brain health:

• Eat foods and drinks that may reduce cortisol naturally. Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• For more ways to cut cortisol naturally, read our full list here.

9. KEEP CHALLENGING YOUR BRAIN

Your brain was made to do challenging work. From the time we are born, our brain reacts and grows due to new challenges.

Don’t stop now. You can use mental challenges or new activities to keep your brain sharp and young. Try puzzles, photography, dance lessons, yoga, memorization, reading and more.

Never stop learning!

10. PRAY AND PRACTICE GRATITUDE

Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write three to five specific things for which you are grateful.

Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.

Immediately. This is your secret weapon against daily stress and brain degeneration.

And, it’s completely free.

When you pray, you improve mental health and build your relationship with God. Pray with thanksgiving, releasing things you cannot control and the stressors you face.

11. GET  CONSISTENT, GOOD-QUALITY SLEEP

For a sharp, young brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers and anti-agers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, and more. These all lead to expedited and unhealthy aging.

To age well, you don’t need just any sleep…you need “good” sleep.

So, if you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

BOTTOM LINE

We all ask a lot from our brains. All of our brains face a tough environment, aging, and natural decline every day that we age. But, we can use our dietary and lifestyle habits to support brain health, while protecting it. Take the challenge and make 2023 the best year yet for your brain health!

Related: Brain and Memory

The post Take the Challenge: Your Best Brain Health this New Year! appeared first on Dr. Don Colbert, MD.