Thread by @danmurrayserter

Alzheimers is a mostly preventable disease that affects millions.

It can start to take shape in your 30s 👀

Roughly 1% is hereditary.

That means 99% is more in your control than you think.

Here's what you can do to prevent one of the world's most intense incurable diseases:

There are 8 factors to know about.

1. Eat a low GL diet (glycemic load, don't worry I'll explain)
2. Eat healthy brain fats
3. Eat BVitamins
4. Eat Antioxidants
5. Eat probiotics (for healthy gut)
6. Move your body
7. Stay mentally sharp
8. Rest

So first, credibility, says who?

Research conducted by the food for the brain charity that's got a range of the world's leading scientific experts including Professor David Smith who led Oxford University Pharmacology Dept.

Download the PDF report here:

foodforthebrain.org/wp-content/upl…

OK so, let's make it simple...

What's a "low GL diet"

Basically keeping blood glucose levels steady (type 2 diabetes doubles risk profile for alzheimers)

Essentially: eat less sugar and carbs, but swap white bread, pasta and rice etc for brown - easy win

Next up... Vitamins 💊

2. Healthy brain fats... Omega 3s and Vitamin D

Your brain is 90% fat and 60% of that is DHA omega 3, so basically it's about as important as it gets.

Unless you eat lots of oily fish or algae/seaweed regularly, you should probably supplement.

Vit D - most of us are low in...

3. B Vitamins

They're amazing for brain function and there's tons of evidence that supplementing B Vitamins with Omega 3 is hugely synergistic.

Supplements combining Omega 3s, and B Vitamins are the minimum requirement if you forget everything else.

4. Antioxidants

They reduce inflammation and protect against oxidants (bad for your brain and increasingly common as you age)

Blueberries, bilberries, and strawberries are the heroes.

#1 rated @yourheights smart supplement literally contains

✅ DHA and EPA Omega 3s
✅ Vitamin D
✅ B Vitamin Complex
✅ Antioxidants (blueberry extract)

All vegan certified, in the scientific dosages that make an impact & a sustainable B Corp.

yourheights.com

OK, so...

5. Eat probiotics (keep a healthy gut)

This matters because its where neurotransmitters like serotonin, dopamine and GABA all communicate with your brain so your mood and mental health hugely rely on a healthy gut.

Take probiotics.

6. Exercise

This is nothing crazy, it just means moving regularly.

Walking between 10 and 40 minutes a day have been shown to dramatically improve the brain (better results the closer to 40 minutes you get).

Move.

7. Stay mentally sharp

"Use it or lose it" really rings true.

Learn languages, play chess, play sudoko, chat to friends, read opinions that aren't your own, commit to keeping your brain engaged regularly.

8. Rest

This is really rest, sleep and find meaning because those with high stress, anxiety and depression aka mental health issues are more prone to developing alzheimers.

So by keeping your mind healthy today, you protect your brain tomorrow.

Makes sense.

Conclusions:

My grandma died of alzheimers & it was the worst thing I've ever seen (and took about 10 years of family pain)

It's totally incurable but it is mostly preventable.

How?

Take quality vitamins
Move
Rest
Stay sharp

Its not that hard.

Share this thread for
#worldalzheimersday

You can ignore it in your 30s, sure but take it pretty seriously from your 40s.

Think this thread is irrelevant to you, bright young mind?

Share it with a parent then!

For the nerdy:

Half a million views on @yourheights YouTube on this research 👇