The Women's Brain Health Project- previously SAOL

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The Women's Brain Health Project- previously SAOL

THE WOMEN'S BRAIN PROJECT 🧠 A Neuro - Nutrition Approach To Empowering Women To Prevent Alzheimer

29/09/2021

New UC Berkeley research suggests one defense against this virulent form of dementia — for which no treatment currently exists — is deep, restorative sleep, and plenty of it.

“We have found that the sleep you’re having right now is almost like a crystal ball telling you when and how fast Alzheimer’s pathology will develop in your brain,” said Walker, one of the researchers.

“The brain washes itself during deep sleep, and so there may be the chance to turn back the clock by getting more sleep earlier in life.”

As for next steps, Walker and Winer are looking at how they can take the study participants who are at high risk of contracting Alzheimer’s and implement methods that might boost the quality of their sleep.

Here are some tips you can try to improve your sleep quality:

➡️ Maintain a regular sleep routine.
➡️ Try a nightly wind-down routine, avoid viewing computer, smartphone and TV screens in the last hour before bedtime, and keep phones and other digital devices out of the bedroom.
➡️ Do some form of exercise during the day.
➡️ Get exposure to natural daylight.
➡️ Avoid stimulants later in the day.
➡️ Get screened for sleep apnea if you are known to be a heavy snorer and/or feel excessively tired during the day.
➡️ Consult your doctor if you are experiencing insomnia, and inquire about cognitive behavioral therapy for insomnia (CBTI).

27/09/2021

Brain nutrients: Part 5 🧠 Retinol is one of the most optimal nutrients for brain health, as it’s an important signalling molecule.

➡️ Retinol can be found in:

- Liver
- Kale
- Sweet potatoes
- Oily fish

24/09/2021

Almond milk ice cream 🍦 Are you dairy-free and missing out on ice cream ? I have the easiest ice cream recipe for you, which I love, and you can add various flavours or combinations. And the best thing about this is you only need 3 ingredients!

Have a go, and let me know how you get on. Enjoy !

➡️ Ingredients:

- Cashews: raw and unsalted cashews. This gives the ice cream thickness and creaminess, without the need for any cream or eggs.

- Almond milk: I used unsweetened vanilla almond milk, for a light vanilla flavor. You can use plain if desired.

- Natural Honey: it gives the ice cream sweetness and extra creaminess.

➡️ Instructions:

Start by soaking your cashews overnight, to allow them to soften. The next morning, discard the excess liquid and place the soaked cashews into a blender. Add half the almond milk and blend until combined.

Add the remaining milk and maple syrup and blend once more, until smooth and frothy.

Now, pour the mixture into an ice cream maker and churn until it becomes soft ice cream. Transfer the mixture into a freezer friendly container and freeze for at least an hour

➡️ Tips to make the best almond milk ice cream:

- Soaking your cashews overnight ensures the ice cream is perfectly smooth and creamy. If you don’t have time, you can soak them in boiling water an hour before you blend them.

- The brand of almond milk makes a huge difference, so be sure to use a good quality brand, with no added water in it.

- You can replace the maple syrup with agave nectar. Do not use granulated sugar, or it will not turn out.

➡️ Flavour variations:

- Chocolate: use unsweetened chocolate almond milk.

- Strawberry: add 1/2 cup frozen strawberries to the mixture before churning.

- Peanut butter: fold through 1/2 cup smooth peanut butter to the mixture when blending.

22/09/2021

Brain nutrients: Part 4 🧠 Vitamin D is one of the most optimal nutrients for brain health, as it provides neuroprotection.

Vitamin D can be found in:

Sunshine
Mushrooms
Liver
Egg yolks
Oily fish

How do you make sure you get enough vitamin D? Share your answer in the comments!

20/09/2021

Brain & metals: for the first time, scientists have found tiny deposits of elemental, uncharged iron and copper in human tissue.

An international team of researchers discovered the metals in postmortem brain samples from two individuals who had Alzheimer’s disease.

Metal ions, which are metal atoms with a net positive charge after losing one or more electrons, are essential components of many enzymes that catalyze chemical reactions in cells.

These positive ions can strip the electrons from other molecules, oxidizing these molecules.

However, the deposits of copper and iron that the scientists identified in the brain tissue of people with Alzheimer’s were in their elemental, uncharged form.

Read the rest of the article: link in bio ⬆️

17/09/2021

Brain nutrients: Part 3 🧠 Vitamin B12 is one of the most optimal nutrients for brain health. B12 acts in preventing loss of neurons and aids in homocysteine reduction.

➡️ B12 can be found in

- Eggs
- Liver
- Sardines
- Shellfish

Would you like to learn more about optimal nutrition for your brain? This is one of the topics covered in my 10-Day Brain Rescue Program. Sign up now: link in bio! ⬆️

15/09/2021

New research published in PLOS - Pathogens establishes, for the first time, a link between specific bacteria species and physical manifestations of neurodegenerative diseases.

The study’s lead author is Alyssa Walker, a microbiology and cell science doctoral candidate in the UF/IFAS College of Agricultural and Life Sciences.

“Looking at the microbiome is a relatively new approach to investigating what causes neurodegenerative diseases. In this study, we were able to show that specific species of bacteria play a role in the development of these conditions,” said Daniel Czyz, Walker’s dissertation advisor.

Czyz is the senior author of the study and an assistant professor in the UF/IFAS department of microbiology and cell science.

“We also showed that some other bacteria produce compounds that counteract these ‘bad’ bacteria. Recent studies have shown that patients with Parkinson’s and Alzheimer’s disease are deficient in these ‘good’ bacteria, so our findings may help explain that connection and open up an area of future study,” he added.

All neurodegenerative diseases can be traced to problems with the way proteins are handled in the body. If proteins are misfolded, they build up and accumulate in tissues. These protein aggregates, as scientists call them, interfere with cell functioning and lead to neurodegenerative disorders.

Read the full research paper in link in bio ⬆️

13/09/2021

Brain nutrients: Part 2 🧠 Choline is one of the most optimal nutrients for brain health. It stimulates acetylcholine, which is essential for memory.

➡️ Choline can be found in:

- Liver
- Eggs
- Nuts & seeds
- Chickpeas

10/09/2021

Get your groove on! 💃 As your body moves, your brain grooves!

Do you like to move & groove? What's your favourite groove song? Share it & inspire us in the comments!

08/09/2021

Brain nutrients: this month I’ll be doing a series on deficiencies that have been found in patients with alzheimers, and where to find these nutrients 👌

➡️ Part 1: DHA
One of the most optimal nutrients for brain health is DHA, which is an anti-inflammatory, and plays a role in synaptic formation.

➡️ DHA can be found in:

- Fish
- Seafood
- Marine algae
- Algal oil

06/09/2021

This is a scary statistic: the lifetime risk for a woman to develop Alzheimer’s (after age 45 ) is estimated at 1 in 5!

Did you know this? What do you think of this statistic? Would love to read your thoughts in the comments!

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