Dr Andrew Eberding ND

Dr Andrew Eberding ND Dr Andrew Eberding - Using your body's capacity to heal by identifying your personal health needs and working with you to resolve them.

04/23/2026

You can maximize your long-term brain health. What you eat every day is importan and it plays a bigger role in aging than most people think. Consume these 5 things regularly:
Omega-3s—from fish or algae—help brain structure and memory.
Polyphenols—in olive oil, tea, coffee, and colourful plants—support long-term brain health.
Magnesium is often low, and it affects sleep, stress, and cognition.
Creatine helps brain energy… and may support memory, especially as we get older.
And fibre is huge—your gut and brain are constantly connected, and fibre supports that system.
You dont need to be perfect eat real whole food, plants and healthy fats are important, be consistent
Where to get these nutrients:

Omega 3s (Food)
SMASH is an acronym for five types of fatty, nutrient-dense fish—
Salmon, Mackerel, Anchovies, Sardines, and Herring
Salmon, Mackerel, Anchovies, Sardines, and Herring

Polyphenols (Food)
Fruits: Berries (blueberries, blackberries), apples, cherries, red grapes, plums.
Vegetables: Spinach, kale, red cabbage, onions, broccoli.
Beverages: Coffee, green tea, black tea, red wine.
Nuts & Seeds: Flaxseed, chestnuts, hazelnuts, pecans.
Other: Dark chocolate, cocoa powder, olive oil, herbs, and spices

Magnesium (Supplement)
Best options are supplementation here as the food supply is deficient:
Magnesium Glycinate and Magnesium Threonate

Creatine (Supplement)
Your brain needs you to take 15g or more daily.

Fibre
Whole food that contains soluble and insoluble forms
Legumes/Pulses: Lentils, chickpeas, navy beans, pinto beans, black beans, and edamame (green soybeans)
Berries & Fruits: Raspberries, blackberries, avocado, pears, and apples.
Vegetables: Brussels sprouts, artichokes, broccoli, sweet potatoes (with skin), carrots, and beets.
Seeds & Nuts: Chia seeds, flaxseed (ground), almonds, and pumpkin seeds.

04/16/2026

Most brain games don’t actually lower dementia risk
It's been shown speed-based training is required—exercises forces quick decisions have been shown to help protect your brain.

It strengthens how fast your brain processes and reacts—not just what you remember.

Take a deck of cards. Start a timer. Flip them one by one — sort out a single suit. Once that becomes easier, sort out all the 4, 5 and 6s. or all the Jack's, 7s and Aces.

Fast thinking is brain training. Practice some form of fast thinking everyday.

04/09/2026

Are you noticing memory changes you can’t ignore anymore?

Maybe you’re forgetting conversations, repeating questions, misplacing things more often, or feeling less sharp than you used to. Sometimes it’s not dramatic — it’s just a quiet change that starts to affect daily life. And sometimes the people closest to you notice first.

If that sounds familiar, don’t wait and hope it goes away. A comprehensive brain-health assessment can help you understand what’s going on and what steps to make next. If you’re in the Greater Vancouver BC area and concerned about your memory, this is exactly the kind of thing I can help you with.

Reach out to Polohealth.com to start making headway today.

03/31/2026

Take charge of your brain health. Modifiable risk factors like movement, hearing, and nutrition play a significant role in how your brain ages. Make informed choices now to protect your future. .0

03/10/2026

Herpes viruses & dementia risk… what does the research actually say? 🧠

The same family of viruses that cause cold sores and shingles can stay in your body for decades, quietly reactivating and triggering inflammation in the nervous system over time. Some large studies suggest that a history of herpes infections is associated with a higher risk of dementia later in life - likely as one piece of a much bigger brain‑health puzzle.

This does not mean “if you have herpes, you’ll get dementia.”
It means infections are one more factor I consider when I’m helping patients lower their dementia risk, alongside sleep, metabolic health, toxins, stress, and genetics.

If you have a history of cold sores, shingles, or other herpes infections and you’re wondering what it means for your long‑term brain health, we can look at your overall risk picture together and focus on what you can influence.

👨‍⚕️ I’m Dr. Andrew Eberding, Naturopathic Doctor in New Westminster, BC, focusing on dementia prevention and brain‑health optimization.
🧠 Want a personalized dementia‑risk assessment and prevention plan?
💬 Comment “BRAIN” or send me a DM,

03/03/2026

Dementia risk can start long before memory loss.
Mycotoxins, heavy metals, pesticides like glyphosate, and even microplastics are now being linked with neurodegeneration and dementia‑related changes.
Recent reviews highlight how environmental toxins contribute via oxidative stress, neuroinflammation, blood–brain barrier damage, and impaired protein clearance in the brain.

02/24/2026

If you remember nothing else about brain health... remember these 5 NON-NEGOTIABLES.

1: Movement -20-30 min/day
2: Sleep - 7-9 hrs of quality sleep
3: Metabolic Health - Steady blood sugar & BP
4: Mental Challenge - Learn something new
5: Connection - Social connections are meaningful

02/11/2026

The “Basic Seven” are the key pillars (food, sleep, stress, detox, movement, brain training, and targeted nutrients) to support brain healing. These are integral part of the ReCode program developed to prevent and reverse dementia.

01/20/2026

High blood sugar isn't just diabetes related problem

Your brain is extremely sensitive to high blood sugar levels.  What does that mean? Your brain can have increased inflammation, high oxidative stress, fragile blood vessels and hormonal impacts.  

Insulin is the hormone that impacts the brain the most from increased blood sugar levels.  Why because the enzyme that breaksdown insulin is the very same enzyme charged with breaking down amyloid plaque.  So increased levels of insulin means a decreased level of protection from plaque formation.

Do your brain a favour, decrease carbohydrate intake, increase protein healthy fats and fibre in your daily diet.

11/28/2025

You really do have control over your risk of developing dementia. Here's an example pulled from Neurology July 2022.

If you have 50g more whole foods and 50g less Ultra processed foods every day you reduce your dementia risk by 3%.

11/21/2025

Creatine has long been used to support muscle growth.

Creatine is absorbed by muscles easily, so it has been seen as its primary target.

More recently, it has been found that if we take creatine at higher levels it can support the energy systems of the brain, as well. Not only does it support function, but can work to prevent a reverse losses in cognition that happen in the hippocampus region of the brain where memory is managed. Instead of losing volume in the hippocampus, creatine can actually help to restore its former size and function.

Because the muscles are greedy, they take their share first; consequently, you need to increase the amount of creatine to achieve an accumulation in the brain. This is above 10g daily.

If you want to know more about caring for your brain I would like to help.

11/18/2025

Did you know that exercise has a direct effect on your long-term brain health?

There is evidence to show that vigorous exercise leads improvements in brain health, even in the aging brain.  When you work out hard enough to produce lactic acid in your muscles, that lactic acid is a statement to the brain. “Hey, I am working out hard here; you need to keep up!”  The lactic acid causes the release of something called BDNF. 

BDNF is the signal that says we aren't retiring you brain.  It is often called brain fertilizer.  BDNF tells the brain make more connections, make more brain cells and grow the hippocampus ;which is the region of the brain that is responsible for memory and adaptation.

This is what you need to maintain cognition as you age, access to old and new memories and the ability to adapt in life's changing environment.

When you allow your muscles to atrophy (Think, use it or lose it) you are also basically telling your brain that you don't need it either so it atrophies as well.

 So throughout life you should never have the mindset "I am going to. take it easy from here on out". Challenge yourself,  everyday, do something hard your brain needs you to demand something from it.

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New Westminster, BC
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