Prime Brain Health Coaching and Consulting LLC

06/20/2024

A new randomized control study, just published June 2024, demonstrated that intensive lifestyle change can improve symptoms in people already diagnosed with mild cognitive impairment or early dementia due to Alzheimer's Disease. Of course we already knew that healthy lifestyle can have improvement in cognitive symptoms, but now we are starting to have further studies to show it. The study was a relatively small group (51) and changes were studied over a 20 week timeline. Interventions included: a healthy diet, exercise, stress management, group support, and healthy supplements (mostly vitamins). The study was not perfect in my opinion and it can be argued that certain elements may not be optimal for everyone (such as a vegan diet), but the study provides a good start on important elements. Overall, the study showed improved cognitive function in the the intervention group and a decline in cognitive function in the control group. There was also improvement in biomarkers of Alzheimer's Disease such as beta amyloid in the intervention group. Additionally, there was a significant and beneficial improvement in the microbiome.

We now have increasing evidence to support how changes and improvements in healthy lifestyle can enhance cognition, even in those already diagnosed with mild Alzheimer's Disease.

If you or someone you know wants to make healthy lifestyle changes and build new habits, please visit my website to learn more and get started. www.primebrainhealth.com

06/06/2024

Changing a habit can be difficult, but it doesn't have to be. Many people make the mistake of trying to make too much of a change or adjustment to create a new habit and then have trouble following through. The best way to prevent habits for failing is to START SMALL. By starting extremely small, you can help avoid the brain's fight or flight response that can make you feel overwhelmed and frequently leads to quitting the behavior. Small steps also help to unstick you from creative blocks to habit formation. By starting small you also help build the brains connections and improve the rewiring process when learning new habits, leading to stronger connections and increased likelihood that you will stick with the new habit.

Are you looking to improve your brain health and thinking skills? Do you want to build improved habits that can last a lifetime?

Visit my website to learn more: www.primebrainhealth.com

05/26/2024

Sleep is important for our brain health, both short-term and long-term. Getting good quality and quantity of sleep is important for our physical functioning, mood, cognitive function, and neurochemical regulation.

If you want to learn more about sleep and protocols for daily sleep needs, please read my blog post at: https://primebrainhealth.com/why-your-brain-needs-sleep/

05/10/2024

There are a lot of different types of diets to potentially choose to follow. It can also be argued that there is not one "correct" diet. There are a lot of nuances and individual approaches to diet and nutrition. However, the MIND diet does have good science suggesting benefits to brain health by following a dietary pattern like the MIND diet.

If you are interested in learning more about the MIND diet and brain health, please read by blog post at: https://primebrainhealth.com/brain-health-and-the-mind-diet/

04/25/2024

When it comes to diet and nutrition, there is a lot of information to sort through. Some people strongly adhere to one diet or another. I have historically favored the Mediterranean or the MIND diets. However, diet and nutritional sources are highly individualized. Some people do best with one particularly style of eating and others do better with another style. Additionally, it depends on your goals. If you are attempting to lose weight, that may require one type of eating plan. If you are trying to optimize for building strength or maintaining brain health, those may be different styles of eating. You have to find what works for your body, your brain, and your health goals.

Looking for ways to maintain a healthy brain and lower risk of cognitive decline? Learn more at: www.primebrainhealth.com

03/12/2024

A recent study from the UK of over 1100 older individuals found that those who played a musical instrument had better working memory and executive functioning on tests designed to assess these areas of brain functioning. So, if you already play an instrument, that is great, you are doing something to enhance your thinking. If you don't play an instrument, it is worth considering learning to play an instrument. Just the act of attempting to learn to play an instrument is probably good for your brain health.

02/29/2024

There has been well documented research showing the positive benefits of naps for the brain. Naps can improve executive functioning, especially working memory. Naps can enhance the ability to lock in new memorries as well as better manage stress. We also tend to learn better after taking a nap. Biologically, naps also help clear our adenosine (a neuromodulator in the brain) that builds up throughout the day and increases our sense of sleepiness. Naps can also decrease inflammation. The time of day matters too, early afternoon appears to be best and don't take a nap too late where it disrupts nighttime sleep. Also, naps should be less than 30 minutes, 10-20 minutes appears to be best.

Looking for more ways to optimize your brain and lifestyle? Expert health coaching and habit development can make the difference? Follow me on social media and visit www.primebrainhealth.com to learn more about me and what I provide.

02/28/2024

There are many medical conditions that can negatively impact brain health. Stroke, diabetes, heart disease, high blood pressure, coronary artery disease, and TIAs are just a few. All of these conditions can be positively impacted through lifestyle modification and healthy habit development. Of course, if you already had a stroke or TIA, that can't be reversed. However, improving lifestyle habits can be preventative in developing another stroke or TIA. Lifestyle change can also potentially reverse other medical conditions, or certainly help minimize their negative impact.

Looking for more ways to optimize your brain and lifestyle? Expert coaching and habit development can make the difference? Follow me on social media and visit www.primebrainhealth.com to learn more about me and what I provide.

02/27/2024

While repetition of habits as well as other strategies are needed with habit change, the best way to build a new habit and maintain it is through emotion. If you use positive emotion to celebrate each completion of your new habit, you will be more likely to keep the habit going. Our brains react best with use of positive emotion and it can greatly influence habit development. So, allow yourself to celebrate when you complete your new habit. It does not need to be big. Something as simple as "yes, I did it" or a head nod to yourself will do.

Looking for more ways to optimize your brain and lifestyle? Expert coaching and habit change development can make the difference? Follow me on social media and visit www.primebrainhealth.com to learn more about me and what I provide.

02/26/2024

Trying to start or maintain a healthy lifestyle is not always easy. We all have barriers that can prevent us from doing the things we want or know we should be doing for our health. Identifying and writing down your own barriers can be a major step toward optimizing your healthy lifestyle. You have to know both what you want, as well as obstacles that may prevent you from achieving those wants, before you can create the best personal plan.

Looking for more ways to optimize your brain and lifestyle? Follow me on social media and visit www.primebrainhealth.com to learn more about me and what I provide.

02/21/2024

02/19/2024

Improving your brain health doesn't have to be complicated. Get started by doing simple activities that you can easily add into your day. Incorporating basic healthy activities in the areas of movement/exercise, nutrition, socialization, sleep, stress management, and cognitive engagement can maintain and enhance long-term brain health.

Looking for extra support to optimize your health? Visit https://primebrainhealth.com/

02/17/2024

This longitudinal study consisted of 586 older adults followed for up to 24 years in length. Participants provided various information including dietary habits, eating habits, cognitive activity, and health conditions. A healthy lifestyle score was provided based on adherence to these factors. Cognitive testing proximate to death was completed. Additionally, autopsies were completed assessing for dementia-related pathology such as beta-amyloid load, phosphorylated tau tangles, global Alzheimer disease pathology, vascular brain pathologies, Lewy body, hippocampal sclerosis, and TAR DNA-binding protein 43. Furthermore, genetic risk was factored in with APOE e4 carrier status. Results showed a higher lifestyle score (healthier lifestyle) was associated with higher cognitive function proximate to death. The strength of the association did not change substantial when factoring in dementia-related pathologies. This suggests that healthy lifestyle may provide cognitive reserve (brain's ability to cope and manage adequately even with neuropathology or in simple terms, resilience).

Looking to improve your brain health through lifestyle management and habit change? Visit www.primebrainhealth.com for expert coaching.

02/15/2024

Improving health, for various medical conditions, or for the brain does not have to be difficult. Unfortunately, many people go about making changes in a way that is not very helpful. By learning and using simple habit change design, you can easily develop and grow habits that improve body and brain health. With expert coaching on health and habit change, Prime Brain Health can help you achieve the health goals you are looking for.

Visit www.primebrainhealth.com to find out more.