Knowledge Center

Common Types:

• Alzheimer's Disease - Memory loss and cognitive decline caused by amyloid plaques and tau tangles
• Parkinson's Disease - Movement disorders and tremors due to dopamine-producing neuron loss
• Huntington's Disease - Involuntary movements and cognitive decline from genetic mutation
• ALS (Lou Gehrig's Disease) - Progressive muscle weakness affecting motor neurons
• Frontotemporal Dementia - Personality and language changes from frontal lobe degeneration

Key Factors:

• Genetic Mutations - Inherited gene changes that affect protein structure (e.g., APP, PSEN1, MAPT genes)
• Protein Aggregation - Misfolded proteins clump together forming amyloid plaques, tau tangles, or Lewy bodies
• Oxidative Stress - Damage from free radicals and reactive oxygen species
• Mitochondrial Dysfunction - Energy production problems in brain cells
• Neuroinflammation - Chronic brain inflammation accelerating damage
• Age - Risk increases significantly after 65, doubling every 5 years
• Environmental Factors - Toxins, head injuries, lifestyle choices

Brain-Healthy Habits:

• Exercise Regularly - 30 minutes of aerobic activity 5x/week improves blood flow, promotes neurogenesis
• Mediterranean Diet - Rich in omega-3s, antioxidants, and anti-inflammatory compounds
• Mental Stimulation - Learning new skills, puzzles, reading builds cognitive reserve
• Quality Sleep - 7-9 hours helps clear brain toxins through glymphatic system
• Social Engagement - Regular social interaction protects cognitive function
• Manage Stress - Meditation, yoga, mindfulness reduce cortisol and inflammation
• Avoid Smoking - Smoking doubles dementia risk
• Limit Alcohol - Excessive drinking damages brain cells
• Manage Cardiovascular Health - Control blood pressure, cholesterol, diabetes

Foods to Include Daily:

• Fatty Fish - Salmon, sardines, mackerel (omega-3 DHA for brain structure)
• Berries - Blueberries, strawberries (flavonoids improve memory)
• Leafy Greens - Spinach, kale, collards (vitamin K, folate, beta carotene)
• Nuts & Seeds - Walnuts, flaxseeds, chia (vitamin E, omega-3s)
• Turmeric - Curcumin crosses blood-brain barrier, anti-inflammatory
• Green Tea - L-theanine and EGCG protect brain cells
• Dark Chocolate - Flavonoids improve blood flow to brain (70%+ cacao)
• Whole Grains - Oats, quinoa, brown rice (steady glucose for brain energy)
• Olive Oil - Extra virgin, rich in polyphenols

Foods to Limit:

• Processed foods and refined sugars (cause inflammation)
• Trans fats and excessive saturated fats
• Excessive red meat
• High-sodium foods (increase blood pressure)
• Excessive alcohol consumption

Recommended Activities:

• Aerobic Exercise - Walking, jogging, swimming, cycling (150 min/week)
• Strength Training - Weights, resistance bands (2x/week)
• Balance & Coordination - Tai chi, yoga, dance
• High-Intensity Interval Training - Short bursts boost BDNF (brain growth factor)

Benefits:

• Increases blood flow and oxygen to brain
• Stimulates growth of new neurons (neurogenesis)
• Reduces inflammation and insulin resistance
• Improves mood and reduces stress
• Enhances sleep quality

Warning Signs to Watch For:

• Memory Loss - Forgetting recently learned information, important dates
• Planning Difficulties - Trouble following recipes, managing finances
• Familiar Task Problems - Difficulty driving to known locations
• Time/Place Confusion - Losing track of dates, seasons, passage of time
• Visual/Spatial Issues - Difficulty reading, judging distance
• Language Problems - Trouble finding words, repeating conversations
• Misplacing Things - Putting items in unusual places, unable to retrace steps
• Poor Judgment - Bad financial decisions, neglecting grooming
• Social Withdrawal - Removing from hobbies, work, social activities
• Mood Changes - Depression, anxiety, confusion, suspicion

⚠️ If you notice these symptoms in yourself or a loved one, consult a healthcare professional for comprehensive evaluation.

Sleep Recommendations:

• Duration - 7-9 hours per night for adults
• Consistency - Same bedtime and wake time daily
• Sleep Environment - Dark, quiet, cool (65-68°F)
• Avoid Screens - No blue light 1 hour before bed
• Limit Caffeine - No caffeine after 2 PM
• Regular Schedule - Maintain routine even on weekends

Why Sleep Matters:

• Glymphatic system clears brain waste during deep sleep
• Memory consolidation occurs during REM sleep
• Poor sleep increases amyloid-beta accumulation
• Chronic sleep deprivation linked to dementia risk

Brain-Stimulating Activities:

• Learn New Skills - Musical instrument, language, craft
• Puzzles & Games - Crosswords, Sudoku, chess, strategy games
• Reading - Books, articles, diverse topics
• Creative Activities - Art, writing, music composition
• Social Learning - Classes, discussion groups, teaching others
• Technology - Learn new apps, software, devices

Key Principle:

The activity should be novel and challenging. Doing the same crossword difficulty won't help as much as progressively harder ones or trying new types of puzzles.