by Dr Gene | Jan 15, 2025 | Health
According to the Alzheimer’s Association, in 2023, “the number of Americans living with Alzheimer’s is growing — and growing fast. More than 6 million Americans of all ages have Alzheimer’s”. It is frightening to think that 1 in 3 seniors in America dies with some form of Alzheimer’s and that the disease is responsible for more deaths than breast cancer and prostate cancer combined! Statistics also show that the lifetime risk for Alzheimer’s at age 45 is 1 in 5 for women and 1 in 10 for men.
Staggering financial and emotional costs accompany these numbers. Over 11 million Americans provided unpaid care for Alzheimer’s or other dementia patients last year, spending over 18 billion hours, which translates into more than 345 billion dollars value for the time. While deaths from heart disease between 2000 and 2019 have decreased by 7.3%, deaths from Alzheimer’s Disease during the same period have increased by 145%.
If you live in America today, you most likely know at least one person suffering from Alzheimer’s. So, it is common, as we age, to fear the disease, and to want to know what we can do to prevent its onset.
Alzheimer’s Disease and dementia occupies the attention of so many Americans, and nearly everyone knows someone who is suffering from the disease, or who is affected by it. Personally, we want to know what we can do to prevent it in our own lives, and practically, we want to know how we can best provide care for family members.
The answers aren’t simple or universal, especially when dealing with family members who already show signs and symptoms of the disease, but answers begin with an understanding of Alzheimer’s and its signs and symptoms.
The disease affects memory, thinking processes, decision-making, skill performance, task completion, and personality and behavioral changes. These usually include depression, mood swings, social withdrawal, poor sleep habits, delusions and imagined events and conversations, loss of items, personality changes, loss of interest in social contact, aggressive behavior, anger, distrust, and bouts of aimless wandering.
The stages of Alzheimer’s Disease can range from mild to moderate to severe, and as the disease progresses, function and activity diminish, and the strain on family and caretakers progressively increases.
There are medications that have moderate degrees of effectiveness in diminishing symptoms during mild and moderate disease stages, particularly cholinesterase inhibitors that improve cognitive and behavioral symptoms.
Studies have shown that mood has a large effect on the development and progression of the disease. A positive mindset and attitude throughout life in response to stressful and negative events has been scientifically linked to lower incidences of Alzheimer’s Disease.
There are several lifestyle changes that are linked to lower incidence of Alzheimer’s and dementia, and all of these are also known to promote health and longevity:
- Adopting a Mediterranean Diet filled with vegetables, fruits, nuts, legumes, seafood, olive oil, whole grains, and occasional meats
- Strong sleep habits with regular sleep times and 7-9 hours daily
- Regular daily movement and exercise
- No smoking
- Moderate alcohol
- Good oral hygiene and gum health
- Strong family and social connections
- Purposeful living
- Spirituality and recognition of a higher power
Many studies support these factors as being key in helping to avoid Alzheimer’s and dementia. In fact these same factors are common findings in the “Blue Zone” areas of the world where people live into their 100’s more than anywhere else. Each of these can be incorporated into our own lives to enhance our personal longevity and vitality. These all are also beneficial for mild to moderate cases of Alzheimer’s in helping their bodies fight the effects of the disease. The biggest challenge lies in caring for loved ones who have symptoms. Professional help is highly recommended.
For more in-depth information on Alzheimer’s, visit www.alz.org.
by Dr Gene | Jan 11, 2025 | Health
There is little debate that the mind plays a crucial role in shaping our physical health. The connection between a positive mindset and better health outcomes is well-documented. Lower blood pressure, improved weight management, balanced blood sugar levels, reduced cancer risks, and a decreased likelihood of heart disease are just a few of the benefits linked to maintaining a healthy state of mind. All of these factors contribute to overall vitality and longevity.
A healthy mind can lead to a healthier body because our thoughts can remarkably influence physical conditions. While modern medicine often focuses on treating symptoms with pharmaceuticals, true health begins with our mental state. Medicines can help alleviate symptoms, but wellness requires a more holistic approach—starting with the mind. Many have come to understand that thoughts are not just abstract concepts; they are energy with the potential to either harm or heal. Positive thoughts can foster health and well-being, while negative thoughts can contribute to stress and illness.
Neuroscience supports the idea that our thoughts create neurochemical transmissions in the brain, which in turn generate physical responses in the body. These transmissions affect us at a cellular level, sometimes leaving lasting imprints. Just as repeated actions create well-trodden paths in a snowy field, repeated thoughts form neural pathways in the brain. The more often these pathways are used, the stronger they become, shaping our habits and emotional responses.
Stressful thoughts trigger the release of hormones such as adrenaline and cortisol, which prepare the body for fight or flight. While this response is helpful in acute situations, chronic stress can lead to serious health issues. Prolonged exposure to stress hormones promotes fat storage, accelerates aging, weakens the immune system, and reduces bone and muscle mass. Conversely, positive emotions stimulate the release of serotonin and dopamine, which promote feelings of happiness, enhance memory, and improve creative thinking. Over time, a consistent flow of positive thoughts can reshape the brain, making it more receptive to positivity and less prone to stress.
Even something as simple as a smile can trigger a cascade of positive effects in the body. Smiling releases dopamine, endorphins, and serotonin, which not only improve mood but also lower heart rate, reduce blood pressure, and ease physical pain. This biochemical response can counter feelings of depression and anxiety. Smiling also has social benefits—it makes us appear more approachable and trustworthy, increasing our chances of positive interactions with others. Remarkably, smiles are contagious. When we smile, we often evoke smiles from those around us, creating a ripple effect of positivity.
Understanding the power of thought allows us to take control of our responses to life’s challenges. External events may be beyond our control, but our reactions to them are entirely within our power. Our upbringing, genetics, and environment may influence our initial reactions, but with conscious effort, we can choose how we think and respond. Positive affirmations are a powerful tool in this process. By consistently repeating statements that reinforce positive thoughts, we can rewire our brains to foster a healthier, more optimistic mindset.
Positive affirmations can cover various aspects of life, such as health, relationships, and personal growth. Statements like “I love my life,” “I enjoy eating healthy food,” and “I value my relationships” can help reinforce a positive outlook. Over time, these affirmations can strengthen neural pathways associated with optimism and well-being.
Many people struggle with prioritizing self-care, often feeling that it is selfish. However, caring for oneself is essential. Life is a precious gift and maintaining our mental and physical health allows us to better serve those around us. The Buddha once said, “You yourself, as much as anybody in the universe, deserve your love and affection.” Self-love and self-worth are the foundation of a healthy mindset. Without them, it becomes difficult to achieve lasting success or happiness.
True self-love and self-worth cannot be bought or bestowed by others; they are cultivated through repeated actions that reflect respect and care for oneself. This includes nurturing physical health, emotional well-being, and spiritual growth. Self-love is a dynamic process that evolves through acts of kindness toward oneself and others. It involves acknowledging our flaws without letting them define us and recognizing our strengths without becoming complacent.
Developing self-love requires introspection and action. Reflecting on personal strengths and weaknesses can help us separate our sense of self from external conditions. For instance, someone who wishes to lose weight can love and accept themselves while working toward their fitness goals. This mindset promotes a compassionate approach to personal growth, free from guilt or shame.
Acts of self-love also foster compassion for others. When we understand and accept our own imperfections, we become more empathetic toward the struggles of those around us. This mutual understanding strengthens our connections and enriches our relationships.
Establishing daily habits that promote positivity and self-care can help cultivate a healthy mind and body. For example, taking a few minutes each day to reflect on things to be grateful for can shift focus away from negative thoughts. Pursuing passions and engaging in activities that bring joy can also enhance overall well-being. Passion fuels purpose and a purpose-driven life contributes significantly to mental and emotional health.
The connection between a healthy mind and a healthy body is undeniable. We can create conditions supporting mental and physical well-being by nurturing positive thoughts, practicing self-love, and engaging in regular self-care. While we may not control every external event, we do control how we respond. Choosing positivity, practicing gratitude, and following our passions can help us lead healthier, more fulfilling lives. A healthy body begins with a healthy mind, and by taking care of both, we can unlock the full potential of our lives.
by Dr Gene | Jan 2, 2025 | Health
When Gianni Pes and Michel Poulain identified Sardinia as a region where people grow old and live happily, they drew a circle on the map around the area and named it the blue zone. As their study grew, they identified other regions with the same effect as Sardinia, which led to the term “blue zones.” Blue zones are, in short, regions in the world where people live longer than the average person. As we saw in the previous chapter, most of these blue zones have similar lifestyles. As of yet, there are only five blue zones across the globe, with many initiatives to transform other regions into blue zones as well. While many believe that good genetics is the cause of a long life, genetics can’t take credit for the whole thing. Things like diet, exercise, and mental health play a large role in longevity and a fulfilled life.
The five blue zones are:
• Loma Linda, California, United States
• Nicoya Peninsula, Costa Rica
• Ikaria, Greece
• Okinawa, Japan
• Sardinia, Italy
Each of these areas shares some remarkable similarities in diet and nutrition, daily movement and activity, family and social relationships, a sense of purpose and meaning in life, and a spiritual belief in a force or power greater than themselves.
Not only do blue zone residents have longer life spans than the rest of the world, they have remarkably lower levels of metabolic diseases like diabetes, cardiac disease, obesity, fatty liver disease, and gout. They display lower levels of mental disorders such as depression and anxiety and generally live happier and more fulfilled lives.
The country of Italy is among the top world countries in terms of longevity and health and brings its own “twist” when it comes to diet and nutrition, cultural activities, daily activity, and exercise, family and social relationships, and a sense of purpose, meaning, and belonging. When compared to Italy, the United States (the wealthiest country in the world) is far behind Italy and the other blue zone areas. There are definite reasons why. But the good thing about it is that all, regardless of ethnicity or geographic location, have the ability to make our own little worlds a blue zone.
