Oxford University’s 2024 Word of the Year, brain rot, refers to the mental deterioration caused by consuming trivial, unchallenging information, such as from endless internet scrolling. This raises a crucial question: how can we protect our brains as we age? To explore this, I turned to The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Drs. Dean and Ayesha Sherzai.

Cognitive decline, including Alzheimer's, has three main determinants:
1. Age
2. Genetics
3. Lifestyle

While age and genetics are beyond our control, lifestyle choices provide hope. The Sherzais emphasize prevention, highlighting that cognitive diseases develop decades before symptoms emerge. Positive lifestyle changes—nutrition, exercise, stress management, quality sleep, and mental challenges—can delay or even prevent cognitive decline.

The Sherzais' clinic is in Loma Linda, California, a designated "blue zone" where residents live longer, healthier lives. Their findings reveal striking insights, including:

-Regular brisk walks can lower Alzheimer’s risk by 40% (Framingham Study).
-Chronic stress impedes brain cell production.
-Poor sleep leads to amyloid plaque buildup, a hallmark of Alzheimer’s.
-Formal education and ongoing learning reduce cognitive decline risk.
-Community support and a sense of belonging enhance brain health.

The Sherzais created the NEURO plan, a holistic approach to brain and body health:

1. Nutrition: Prioritize a whole-food, plant-based diet, incorporating items like beans, leafy greens, and good fats while limiting sugar, processed foods, and alcohol.
2. Exercise: Engage in regular physical activity to boost brain cell growth and connectivity.
3. Unwind: Manage stress through activities like yoga, meditation, or nature walks instead of unhealthy habits like drinking alcohol.
4. Restore: Maintain quality sleep through good sleep hygiene.
5. Optimize: Challenge your brain with new, mentally stimulating activities.

Small, sustainable changes, such as starting with "meatless Mondays," can have significant impacts over time.

Many brain-healthy habits lack immediate gratification, unlike activities like cooking a meal, which offers instant rewards. For example, exercise or dietary changes may take weeks or months to show results. This delayed payoff requires long-term commitment and trust in the process.

I follow many of the Sherzais' recommendations:

-A mostly plant-based diet with minimal meat, no dairy, and limited sugar and alcohol.
-Regular exercise, yoga, and meditation for stress management.
-Volunteering to foster community connection.
-Maintaining good sleep hygiene (I aim for 8-9 hours nightly).
-Challenging my brain by learning new skills, like ballroom dancing at 50 and starting this podcast.

The fight against brain rot starts with consuming meaningful, challenging information. Drs. Sherzai’s work demonstrates that proactive choices at any age can support brain health.

What are you doing to protect your brain? Join the conversation on my Facebook page, Deliberate Aging, and share your experiences.

Next week's episode is entitled Book Club. You might be wondering how does book club relate to healthy aging. Tune in next week and I'll show you how .....

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