Supplements, Medications & Cognition

brain facts

• about 3 lbs
• matures until 30-35
• planning, impulse control - last to grow up
• 100 billion neurons
• grey matter
• white matter
• Stone Age brain surgeries

Positive changes

• larger vocabulary
• inductive reasoning - less likely to rush judgement
• accsentuate the positive
• better at math!

Normal aging

• takes longer to find words
• remember names too
• decrease in attention span
• not as good at multitasking
• slip into "daydream mode"

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White Matter

• structural changes with practice
• can be shaped through experiences
• carrying out messaging
• dysfunction - falls, moody, imbalance
• 60% of brain mass
• white due to fatty layer

Grey Matter

• outer layer
• information processing
• emotions and movement
• cognition
• thinking and reasoning

Dementia

• 3 million annually
• Umbrella term
• loss of cognition, interferes with daily life
• not normal aging
• nerve cells don't work properly

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Brain trauma

• sports
• falls
• car accidents
• war time injuries

Prevention

• blood flow = oxygen
• 30 minutes of exercise per day
• Laughter, don't sweat the small stuff
• BP, diabetes under control
• Socialize and keep it light
• Learn new things
• Quality sleep*

Protect your brain

• nutrition is protective
• colorful diet with cold water fish, omega 3
• olive oil, nuts
• social activities and support

vitamins/supplements

• evidence suggests limited benefit unless correcting a defincincy
• preliminary data suggests a daily multivitamin
• cardiovascular disease treatments may protect

B Vitamins

• Neurotransmitters
• Slows atrophy
• Folate, B12 Deficiency - depression
• Source: Leafy greens, legumes, eggs, dairy, fortified cereals.

Omega 3 Fatty Acids

• cell membranes
• low levels = poor memory and attention
• Sources: Fatty fish, flaxseed, chia, walnuts

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Medications - Early

• reduce symptoms
• can't reverse damage
• start early when symptoms first noticed

Medication - Later

• IV infusions
• targets plaques in the brain
• plaques interupt neurotransmitter and fewer of them enables signals to get through

Considerations...

• Dementia medications primarily aim to alleviate symptoms and improve cognitive function, but they do not cure the disease or reverse brain damage.

...More considerations

• Meds do not stop or reverse the underlying disease process. Effectiveness may vary among individuals, can lose efficacy over time.
• Common side effects: nausea, diarrhea, insomnia, and in some cases, brain swelling or bleeding.

interesting research

• playing instrument
• dancing
• physical activity takes 10 years off your brain
• active adults brains are heavier

Genetic Risk if:

• family member was younger than 60
• close relation - parent or sibling
• Familial Alz is strongly inherited - get tested if concerned

US Pointer Study

• Released 7/25/25
• 2 year duration
• 60-79 years old
• clearly better outcomes in structured
• 2111 participants

What was studied?

• Participants followed either a self-guided or structured lifestyle program.
• The two interventions both focused on the same lifestyle domains, but differed in structure, accountability and support provided

Physical Exercise

• 30–35 minutes of moderate-to-intense aerobic activity four times a weekplus strength and flexibility exercises twice a week.
• strength and flexibility exercises twice a week.

Cognitive Exercise

• Computer-based brain training program three times a week for 30 minutes
• Regular engagement in other intellectually challenging and social activities

Nutrition

• Adherence to the MIND diet which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats.
• Dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats.

Conclusion

• Among older adults at risk of cognitive decline and dementia, a structured, higher-intensity intervention had a statistically significant greater benefit on global cognition compared with an unstructured, self-guided intervention. of the observed cognitive benefits.

Any questions?

• See you next time.
• We will tackle another health topic - together!