Dementia is a really tough condition, not just for the person going through it, but for their loved ones too. It’s something that often creeps up slowly, changing personalities and making everyday tasks a challenge. While we often think of it as an “old person’s disease,” it can actually start much earlier than you’d expect. The good news is, there’s a lot we can do to help our brains stay sharp, no matter our age. It often comes down to simple, everyday choices, especially what we put into our bodies. (Based on the teachings of Dr. Liu Jia-Yia, a licensed doctor in the U.S)
💡The APOE4 Gene and What It Means
Remember when Chris Hemsworth found out he had two copies of the APOE4 gene, which ups his risk for Alzheimer’s? It made a lot of people wonder if they should get tested too. About 25% of us carry one of these genes, and less than 3% have both copies. But here’s the thing: just because you have the gene doesn’t mean you’re guaranteed to get dementia.
In fact, 40% of people with Alzheimer’s don’t even have the APOE4 gene. This gene basically makes brain cells trap a type of fat called triglyceride, which is usually used for energy. So, is it worth knowing your APOE4 status? Personally, I don’t think so, because you can’t get rid of the gene. However, you can change a lot of other things that have nothing to do with your genes, and maybe even turn around some memory problems if you find what’s causing them.
⚠️The Hidden Dangers: Heavy Metals and Toxins
It’s pretty wild to think that dementia can show up in people as young as 45 to 65. I even have a friend my age who has it, and I don’t think I’m that old! But I’ve also met plenty of people in their 90s and even over 100 who are still super sharp. They’re my role models. One big reason for brain trouble can be heavy metals building up in the brain. These metals can lower IQ scores and make you more likely to get dementia at a younger age.
Things like lead, for example, were everywhere when I was growing up, especially in gasoline and old house paint. Even now, lead can be in the dust in your home or in the soil outside. That’s why it’s important to keep your home clean, wash your produce, and maybe even test your soil if you’re planting a garden nearby.
And remember how we were told not to drink from the hot water tap? That’s because hot water dissolves more lead from old pipes. Even if you have a newer home, it’s a good habit to stick with. Also, pesticides like glyphosate, found in products like Roundup, have been linked to brain issues. It’s a good idea to avoid spraying these chemicals around your home.
📌Key Takeaways:
- Heavy metals like lead can build up in your brain and cause problems.
- Cruciferous vegetables help your body detoxify these metals.
- Be mindful of lead in old paint, dust, and water.
- Pesticides like glyphosate can also be harmful to brain health.
✅Food as Medicine: Top Brain-Boosting Foods
What you eat plays a huge role in your brain health. Let’s talk about some amazing foods that can make a big difference.
➡️1. Cruciferous Vegetables
Think kale, broccoli, cauliflower, and bok choy. These veggies are fantastic because they help your body get rid of heavy metals. They power up your glutathione redox system, which is your body’s main defense against oxidative stress caused by these metals. They contain molecules called sulforaphanes that help with this process. So, eat your greens!
➡️2. Garlic
My dad swore by garlic, and he was sharp as a tack even in old age. Garlic is packed with sulfur compounds like allicin, which helps your liver detoxify. It also has selenium, another helper for your glutathione system. Garlic has been used for ages as a remedy for infections, colds, and more. While raw garlic can be intense, cooking it gently, like roasting it in its peel, helps keep its benefits. People who eat garlic regularly report fewer cold symptoms and faster recovery. It can even make your respiratory tract less welcoming for germs!
➡️3. Turmeric
India, a country with lower dementia rates, is also one of the biggest consumers of turmeric. This spice is super researched and contains curcumin, which has strong anti-inflammatory effects. It can even help repair DNA damage from things like arsenic exposure. Turmeric helps with inflammation, weight loss, and supports your liver in detoxifying. To get the most out of it, combine it with black pepper, ginger, or other spices, and heat it with a little oil to help your body absorb it better.
➡️4. Green Tea
My dad drank tea all day long, and it’s a great choice for brain health. Green tea is full of catechins, especially EGCG, which is a powerful antioxidant that can cross the blood-brain barrier to protect your brain cells. It can help reduce the risk of diseases like Alzheimer’s and Parkinson’s. Green tea also has caffeine, which can boost mood and focus, and L-theanine, an amino acid that promotes relaxation without making you sleepy. It’s like a calm focus in a cup!
➡️5. Blueberries
Blueberries are amazing for memory. Any food that helps lower blood pressure, improve cholesterol, reduce blood sugar, and fix DNA damage is going to be good for your brain. The good stuff, called anthocyanins, is mostly in the skin and seeds. That’s why wild blueberries, which are smaller, often have more of these beneficial compounds than the big, cultivated ones.
➡️6. Black Currants
Surprise! Black currants actually have more anthocyanins than blueberries. They’re tart, tangy, and unique. They were even banned in the U.S. for a while because they spread a plant disease, but now they’re being grown again. If you can find them, they’re a great addition to your diet.
➡️7. Black Raspberries
Even better than black currants are black raspberries when it comes to anthocyanins. These are native to the Pacific Northwest. While fresh ones might be hard to find, freeze-dried black raspberry powder is a good option. You can add it to smoothies, put it on fruit, or mix it into desserts. Even a little bit of these anthocyanins is better than none!
➡️8. Elderberries
Elderberries are another ancient fruit, and they pack almost four times the anthocyanins of wild blueberries. Just make sure they’re ripe, as unripened ones can have cyanide. Elderberries have been used for centuries as a remedy for illnesses, helping with respiratory infections, fevers, and boosting immunity. They’re truly a powerhouse of vitamins and minerals.
➡️9. Omega-3 Fatty Acids
Your brain is 60% fat, and it needs specific fats, like omega-3s, to work right. These fats help form the myelin sheath, which insulates your brain cells so they can communicate effectively. Think of it like insulation for electrical wires. Most Americans get too many omega-6 fatty acids (from seed oils) and not enough omega-3s. The ideal ratio is about 4 to 1 (omega-6 to omega-3), but many of us are way off. Ocean animals are great sources of omega-3s, as are flax seeds and walnuts.
✅Lifestyle Matters: Exercise and Hydration
Beyond food, your daily habits make a huge difference.
➕10. Exercise
Just 30 minutes of exercise, five times a week, can significantly lower your risk of dementia. It’s like magic for your brain! Many of us aren’t getting enough steps in. The goal is 10,000 steps a day, but even hitting 5,000 is a good start for most people. Every little bit helps.
➕11. Hydration
Your brain is 73% water, so if you’re dehydrated, your memory will suffer. Things like hot weather, sweating, fever, or even just breathing hard can lead to dehydration. When you’re sick, it’s even more important to stay hydrated. Make sure you’re drinking enough fluids, and sometimes, plain water isn’t the best option. It’s about getting the right kind of fluids to keep your brain lights on.
Taking care of your brain is a lifelong journey, and it’s never too late to start. Small changes in your diet and daily habits can lead to big improvements in your memory and overall brain health. It’s about making conscious choices every day to support your most important organ.
Source: Dr. Liu Jia-Yia