Rising Temperatures and Brain Health: 10 Ways to Stay Safe in the Heat
Rising Temperatures and Brain Health: 10 Ways to Stay Safe in the Heat
While most of us are aware of the summer risks of dehydration, heat exhaustion, and skin cancer, brain health often goes unnoticed as a negative side effect of our warming planet. Heat exposure can devastate the human brain and have potentially damaging long-term effects.
It is crucial to understand the effects of hot weather on the body and know how to protect oneself during the peak summer months. This article will explore some practical tips to help you stay safe in the heat.
With global temperatures increasing in recent years, avoiding extreme heat exposure and keeping cool during extreme high temperatures is more vital than ever. Taking the correct precautions, especially during unusually hot periods or heat waves, will reduce the risk of heat-related conditions including migraines, seizures, stroke, and some forms of dementia, including Alzheimer’s disease.
Following some essential but simple tips can protect brain health during the hot weather:
10 Ways to Stay Safe in the Heat
1. Stay Hydrated
As temperatures soar, keeping your body hydrated is crucial. Drink plenty of water throughout the day, even if you don’t feel thirsty. Opt for water-rich foods like fruits and vegetables to replenish electrolytes and prevent dehydration.
2. Dress Right
Wear light-colored, loose-fitting clothing made from breathable materials to stay cool in hot weather. Protect yourself from the sun by wearing a wide-brimmed hat and sunglasses with UV protection.
3. Find the Shade
When the heat becomes intense, find shade to take a break from direct sunlight. Whether outdoors or indoors, staying in the shade helps lower your body temperature and reduces the risk of heat-related illnesses. Even carrying an umbrella on a sunny day can help beat the heat.
4. Take it Easy Outdoors
During peak heat hours, typically between 10 a.m. and 4 p.m., try to avoid strenuous outdoor activities. If you need to exercise or work outside, do so during the cooler morning or evening hours when the sun is less harsh than mid-day.
5. Cool Down Effectively
Use cooling methods like cool showers, damp towels, or fans to lower your body temperature. If you can’t cool down in an air-conditioned area, at least ensure you have a well-ventilated space to prevent overheating.
6. Eat Healthy
Boost your brain’s function by eating healthy foods such as fruits, vegetables, whole grains, healthy fats, and lean proteins, like the foods found in the MIND diet. Foods rich in nutrients support brain health and may even prevent age-related cognitive decline.
7. Brain Exercise
Stimulate your brain regularly with puzzles, games, or activities that require critical thinking and problem-solving. It’s important to keep your mind active to maintain cognitive function, especially during extreme heat.
8. Be Prepared
You should take precautions and protect your brain health in extreme temperatures by planning ahead.
9. Screen Time
Too much exposure to electronic devices like smartphones and computers isn’t good during extreme heat. Mental fatigue from excessive screen time may be exacerbated by heat and the effects of excessive screen time on your body.
10. Sleep Well
Healthy brains require restful sleep. Create a cool and comfortable sleeping environment to ensure you get enough quality sleep during hot nights (and during the days if you are a napper).
Rising Temperatures and Brain Health
While everyone is aware of the potential consequences of rising temperatures on our ecosystem, many of us don’t recognize the impact extreme heat can have on our brain health. Understanding the risks associated with extreme heat and climate change is not only vital for preserving our planet but also for safeguarding our own overall health, including our brain health.
The Brain & Performance Centre’s unique medical program combines hyperbaric oxygen therapy (HBOT) with cognitive training, fitness training, and nutrition coaching to help improve the quality of life for people interested in healthy aging and those wanting to keep their brains sharp for as long as possible.
Contact The Brain & Performance Centre to learn more about our programme and how it can help improve your cognitive and physical performance.
MIND Your Diet for Better Brain Health
Some people follow a specific diet to lose weight, while others follow a diet to lower blood pressure or improve heart health. However, there’s one diet that has the potential to provide all those benefits plus delay or reduce the onset of cognitive decline: The MIND diet.
The MIND diet is a dietary programme specifically designed for Neurodegenerative delay. This was formed by blending 2 highly effective diets: the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diet.
The Mediterranean diet mainly focuses on a heart-healthy eating plan. The DASH diet aims to treat or prevent high blood pressure. The MIND diet is different because it is designed to target brain health and reduce the risk of some neurological diseases such as dementia. The MIND diet encourages the consumption of a variety of foods that ultimately benefit both the nervous system and cognitive health.
At The Brain & Performance Centre, a DP World Company, our clinical team includes dietetic support for every client due to the important role of nutrition when it comes to cognitive and neurological health.
Essentials for the Brain
For optimal health, your brain needs specific nutrients such as
- Omega-3 fatty acids for strengthening brain cell structure
- Choline to help regulate memory, mood, and cognitive performance
- Flavonoids for regulating inflammation and improving blood flow
- Vitamin E for protection against inflammation
The MIND diet provides all of the above mentioned essential nutrients. The diet omits or limits foods with ingredients that could negatively impact the brain, like saturated fats and trans fats, which are believed to be responsible for increasing beta-amyloid protein levels in the brain. This protein accumulates in the brain and can disrupt communication between brain cells and ultimately lead to brain cell death.
Eating foods that contain these unhealthy fats have been associated with an increased risk of Alzheimer’s disease. Examples of foods containing unhealthy fats are red meats, processed foods, and fried foods.
Foods containing antioxidants and vitamins—like what’s suggested as part of the MIND diet—may prevent the formation of these beta-amyloid plaques in the brain. Plant-based foods also contain phytonutrients and antioxidants which is beneficial for overall health.
More than half of your brain is made up of omega-3 fats. Your body needs foods rich in omega-3 fats to provide the necessary protective anti-inflammatory benefits. Omega-3 foods includes
Healthy fats, known as polyunsaturated fats, found in fish oils, flax seed, walnuts, and cold-water fish for example, and monounsaturated fats, which have anti-inflammatory properties, obtained from eating avocado, nuts, and seeds, all provide the essential omega-3 fatty acids that are beneficial for optimal brain health.
How to Make the MIND Diet Work for You
The MIND diet encourages a diversity of healthy foods designed to deliver a multitude of brain health benefits. It includes foods rich in phytonutrients, vitamins, and antioxidants such as:
- Leafy Greens and Vegetables: eat at least 1 serving of leafy greens e.g. spinach every day.
- Berries: they are particularly emphasized in the MIND Diet due to their potential cognitive benefits. Aim for at least 2-3 servings weekly.
- Nuts: vary the type of nuts you eat to gain the most benefit. One serving of nuts equates to one handful or roughly 30 grams.
- Olive oil and olives
- Whole grain: Oatmeal, quinoa, brown rice, whole-wheat pasta, and 100% whole-wheat bread.
- Fish: Choose fatty fish like salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids. Aim to have oily fish once weekly and white fish once weekly.
- Beans, lentils and soybeans.
- Poultry: chicken, turkey.
- Stay hydrated.
Other tips include cooking at home to have better control over the ingredients and cooking methods. Also, be mindful of your portion sizes and create a meal plan to make it easier to adhere to the diet.
Foods to Limit or Avoid
- Butter and margarine: limit your intake to less than one tablespoon daily.
- Cheese: if you have cheese, the best options are the white cheeses such as feta/Greek cheese, halloumi, cottage cheese.
- Red meat: aim for no more than two servings each week.
- Fried food: the MIND diet highly discourages fried food, especially from fast-food restaurants. Limit consumption to a maximum of once weekly.
- Pastries and sweets: limit your intake to a couple of times a week.
The Bottom Line
Researchers are learning more and more about the link between cognition and the MIND diet. Please keep in mind, the MIND Diet is not a guarantee against cognitive decline or neurodegenerative diseases, but it may help reduce your risk and promote overall health. As you age and the risk of developing memory disorders like dementia increase, laying a firm foundation for healthier eating will become vital to maintaining quality of life.
As leaders in brain performance, the expert clinicians at The Brain & Performance Centre help keep your mind and body healthy for years to come. With hyperbaric oxygen therapy (HBOT) at its core, cognitive and physical training, and nutrition coaching, the ground-breaking The Brain & Performance Centre enhances cognitive and physical function and triggers the body’s natural capabilities at self-regeneration.
Contact us for a free consultation and learn about how our nutritional coaching will enhance the benefits of The Brain & Performance Centre.
Your Health Is Your Wealth: The Importance of Investing in Your Health
The daily choices we make and the activities we engage in impact our quality of life. While health problems and expenses might be an expected norm with age, there are ways you can minimize or even avoid them altogether.
At The Brain & Performance Centre, we believe making more conscious decisions today will give you the health span you deserve. Learn the importance of investing in your health and nine ways to get started.
Note: Speak to your doctor before you pursue any lifestyle changes.
1. Consider the MIND Diet
Eating healthy has been a consistent mantra over the years, and for good reason—there is a connection between diet and disease. A healthy diet is the foundation for feeling good.
While there are numerous diet trends out there, there is one truly worth your time and investment—the MIND diet.
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a blend of two highly effective diets:
- Mediterranean: Consists of a heart-healthy eating plan
- DASH: Aims to address hypertension or high blood pressure
Studies illustrate the MIND diet is “associated with reduced incidence of Alzheimer’s disease.”
Sticking to this diet that entails a variety of fruits and vegetables provides anti-inflammatory effects on the brain. This impact can strengthen brain cell structure and help regulate anxiety and mood.
2. Engage in Intermittent Fasting
We know—fasting doesn’t sound like the most exciting thing. But consider intermittent fasting. Not only can you achieve a healthy body composition, but you can also improve your brain health—all without strict dietary restrictions.
Intermittent fasting is a dietary lifestyle that comprises alternating periods of eating and fasting and limiting the number of hours you consume calories during the day/week.
This metabolic switching:
- “Promotes neuroplasticity and resistance of the brain to injury and disease”
- May “decrease the progression of Alzheimer’s disease in mice through changes to the gut microbiota”
3. Stay Educated on Fall Prevention Tactics
“Falls in older adults are a reasonably common occurrence.” Conditions that become prevalent as we age (e.g., muscle weakness, osteoporosis, and balance and gait problems) make us more susceptible to falls.
The key ingredient to prevention? Exercise. This entails:
- Strength training
- Cardio training
- Balance training
- Flexibility training
Other fall prevention tactics are just as important.
- Keep your home clear of clutter and trip hazards such as cords, books, shoes, etc.).
- Install grab bars in the bathroom and handrails in the hallways and stairways.
- Avoid wearing clothing that drags on the ground.
- Wear non-slip socks or shoes around the house.
- Take a pause after standing up and before beginning to walk.
4. Find Helpful Ways to Cope with Stress
Stress is inevitable, and the body and mind are biologically equipped to handle it. But sometimes, when the stress gets overwhelming, it can have adverse effects. ”Stress affects not only memory and many other brain functions, like mood and anxiety, but also promotes inflammation.”
Chronic stress can:
- Kill brain cells.
- Cause memory decline.
- Negatively impact mental health.
Whether you are grieving or dealing with a major change in your life, it’s essential to find healthy coping mechanisms for stress:
- Make time for physical activity: At The Brain & Performance Centre, we recommend 30 minutes of exercise three days a week at a minimum. Exercise benefits the brain by releasing endorphins, helping relieve pain, and improving mood. The key is to find an activity you enjoy—this will make exercise fun and feel less like a chore.
- Be conscientious about screen time. Experts say, “The goal isn’t to eliminate screens from your life; it’s to imbue the time you spend on screens with ‘intentionality.’” When used wisely and with purpose, technology offers worthy benefits. But misusing it can cause more harm than good. Thus, stay aware and focus on balancing screen time with other activities.
- Meditate. Not only is meditation a great activity to do instead of “doom scrolling” on your screen, but meditation may promote several benefits such as “reduction of cognitive decline” and “increase in quality of life.”
5. Focus on Body Composition Instead of Weight
A low number on the bathroom scale doesn’t necessarily mean all is well. Indeed, society’s obsession with the scale can lead to problems like declining muscle mass—a condition that will do more harm than good later in life.
So toss that unhealthy relationship with the bathroom scale. Instead, look at your overall body composition.
For example, The Brain & Performance Centre uses the seca scale to get a precise rundown of the meaning behind a person’s weight. This scale helps us develop an accurate and customized treatment plan—losing body fat, gaining muscle, or a combination of both.
Speak to your doctor to gain a comprehensive assessment of your body composition so you can make appropriate, personalized goals.
6. Stick to a Consistent Sleep Schedule
Since the sleep hormone melatonin naturally decreases with age, it’s vital to set up healthy sleeping habits. This entails turning off all electronics an hour before bedtime and getting in bed at the same time each night. Doing so will promote natural circadian rhythms and maintain cognitive health.
7. Engage in Games
Investing in your health doesn’t have to be boring—it can include games!
That’s right, playing brain games is a fun and active way to train your brain. Researchers report “the effectiveness of cognitive intervention in maintaining cognitive health over the long-term.”
The brain functions similarly to muscles building muscle fibers after exercise—it promotes new neurons and neuronal connections after participating in games.
8. Listen to More Music
When was the last time you truly listened to music? What kinds of images and memories did it elicit?
Music offers far more advantages than helping you get through a grueling drive or setting the tone for a party. The best part is these benefits are backed by research.
Studies illustrate music can:
- Improve “cognitive function in people living with dementia, as well as quality of life after the intervention and long-term depression.”
- Reduce “measures of anxiety in a population of residential care patients with dementia.”
- Provide “better sleep quality” for “adults who listened to 45 minutes of music before going to sleep.
9. Find a Research-Backed HBOT Programme
Hyperbaric oxygen therapy (HBOT) is a treatment in which the patient breathes 100% pure oxygen in a pressurized chamber. The Brain & Performance Centre’s luxury, state-of-the art hyperbaric oxygen therapy suites are the largest and most advance in Dubai and the surrounding region.
Several studies illustrate the potential of HBOT in improving cognitive, physical, and psychological performance when administered in a specific protocol. The Brain & Performance Centre’s HBOT protocol fluctuates oxygen levels during each hyperbaric session. This system increases oxygen levels in the body up to 20 times higher than normal and boosts your brain’s ability to heal.
The unique medical programme at The Brain & Performance Centre consists of a treatment programme that include this same research-backed HBOT protocol along with cognitive training, dietary coaching, and physical performance training in a physician-designed programme tailored to each client’s needs.
This holistic approach gives each patient the personalized care they deserve for their unique health conditions. Our clients have optimized their athletic performance with HBOT and have found relief from debilitating medical conditions such as stroke and traumatic brain injury.
Invest in Your Health at The Brain & Performance Centre
The Brain & Performance Centre stands by a holistic treatment programme that targets all areas discussed above. A series of independent clinical trials illustrate how our programme helps treat the symptoms of different health conditions.
5 Ways to Maintain Healthy Cognitive Ability as You Age
You want to stay sharp as you get older, we get it. Everyone hopes to age gracefully and enjoy their golden years full of new experiences and good memories. But as you know, this doesn’t always happen. Some people, as they grow in years, lose mental clarity and ability. Often this happens so gradually that it’s like watching hair grow—a loss of cognitive ability isn’t even noticed until it’s too late to do much about it.
But don’t worry, there is plenty of good news.
There are scientific, practical ways to help you maintain optimal brain health as you get older. As a health and industry leader in cognitive and physical performance, The Brain & Performance Centre provides valuable, research-backed information to help you control your cognitive ability long into your twilight years.
5 Categories of Cognitive Skills You Want to Maintain
When we talk about cognitive ability, what we’re referring to is a set of seven skills that work together to help you in your daily life:
- Short-term memory
- Long-term memory
- Attention—sustained, selective, and divided
- Processing speed, including visual and auditory
- Logic and reasoning
Our brains can do brilliant and beautiful things! We simply need to nurture their natural abilities, so we can slow (or prevent) mental decline.
How to Improve Cognition – Follow Your Doctor’s Orders
Knowing how to improve cognitive skills is the first step toward achieving your goal of staying sharp and full of life for many years to come.
First, are you at risk of cognitive decline as you age?
- Do you have depression?
- Are you lacking sufficient mental activity?
- Are you avoiding physical exercise?
- Would your doctor consider you obese?
- Do you have high blood pressure?
- Have you been diagnosed with Type 2 diabetes?
- Are you a smoker?
To significantly lower your risk of cognitive decline, follow your doctor’s orders and incorporate these five must-have lifestyle adjustments to enhance your cognitive ability.
1. Sink Your Teeth into a Delicious Mediterranean Diet
Good nutrition goes a long way in maintaining a healthy brain and body. Studies show an association between high adherence to a Mediterranean diet and reduced risk of Alzheimer’s disease.
A Mediterranean diet entails:
Eating plenty of:
- Fruits and vegetables
- Fish and seafood
- Nuts and legumes
- Whole grains
- Unsaturated oils (extra-virgin olive oil and avocado oil)
Eating in moderation:
- Poultry
- Eggs
- Cheese
- Yogurt
Eating rarely:
- Red meat
- Refined grains
- Added sugar
- Highly processed foods
Read MIND Your Diet for Better Brain Health for some very interesting and informative guidance from a dietician, Kathryn Parker, RD, LD/N.
2. Increase Brain Metabolism through the Heart, Muscles, and Mind
Research links moderate exercise to increased brain metabolism and improved overall cognition. Exercise need not be too strenuous, but getting the heart rate up, building muscle, and pumping oxygen through your lungs and blood is very beneficial to your mental health. Physical activity can also improve heart conditions (one of the sources of cognitive decline).
Great examples of moderate physical activity include:
- Jogging or brisk walking, especially up an incline or in the sand
- Stretching morning and night
- Gardening and other household tasks
- Cycling either on a stationary bike or along a path
- Tai chi and yoga
- Playing outside with your children or grandchildren
If you’re an athlete who wants to up your game, The Brain & Performance Centre will help you achieve your physical goals. Watch the stories of success.
3. Don’t Let Stress Induce Deleterious Effects
If not managed, chronic stress often impairs memory retrieval and information acquisition, even inducing deleterious effects on brain structure and cognition. To help you bounce back from a stressful situation, consider:
- Engaging in physical activity
- Writing your thoughts in a journal
- Getting more sleep—it’s in the downtime that the brain flushes toxins out and cleans itself, allowing the repair you need from spikes of stress
- Doing relaxation techniques such as meditation or breathing exercises
4. Actively Build Neural Pathways
Identify hobbies or activities that keep your mind engaged. For example, one study discovered older adults who took up new body-connected activities that worked the brain in new ways experienced more memory improvement than those who did not.
Here are a few ideas when wondering how to improve your cognitive skills:
- Learn a new language and travel to where you can use it.
- Begin quilting or other detail-oriented crafts.
- Study photography, take pictures, edit them, and share.
- Try reflective therapy, like journaling, to revisit past negative memories and rewrite them more positively (“what I’ve learned” or “how it made me grow”).
- Invest (especially mentally and physically) into your child’s or grandchild’s hobby. Do they play lacrosse? Learn the rules of play and volunteer for the team. Do they have a knack for mathematics? Be their study buddy.
5. Stay in Touch with Your Trusted Physician
It’s essential to discuss cognitive decline with a trusted physician. The more you understand how your health can affect your brain function, the more you can do to safeguard your cognitive vitality. Discuss your options and advocate for yourself to get next-level care that will keep you healthier for the long term.
Fight Cognitive Decline with The Brain & Performance Centre
Maintaining your overall health is beneficial for the longevity of your life. Fight cognitive decline with The Brain & Performance Centre. Every person’s body and health are unique, and your medical treatment programme should reflect that.
The Brain & Performance Centre is the leader in brain performance—our programme will keep your brain at its best. Our diverse team of medical professionals will provide the customized attention you need to maintain optimal cognitive health and reverse cognitive decline.
Contact us to learn how we can help.
Rehabilitation Options, Including Hyperbaric Oxygen Therapy (HBOT), for Stroke Patients
Strokes are “a leading cause of serious long-term disability”. Given that “87% of all strokes are ischemic” or caused by artery or vein blockage, it makes sense that most patients suffer long-term functional impairments.
These impairments can range from paralysis, speech difficulties, and sensory issues to a host of other cognitive dysfunctions. Additionally, many stroke patients have had a stroke before—“nearly 1 in 4” survivors have suffered at least one stroke previously.
Rest assured, multiple rehabilitation options are available for stroke patients, including hyperbaric oxygen therapy (HBOT). We dive into the key details below.
Remember that each person’s medical condition and background are entirely unique. Thus, speaking with a physician about treatment options is essential to getting back to optimal health.
What Are the 3 Common Stroke Relief Options?
Stroke relief generally entails working with a diverse medical team of physicians, nurses, and therapists. This support team may recommend one or more of the following options:
1. Speech therapy:
Stroke patients can experience speech challenges, ranging from slurred world to significant difficulties with oral communication or understanding people (aphasia). This is due to damage to the “left side of the brain that controls speech and language.” Cases like this often merit speech therapy.
Patients work with speech-language pathologists (SLPs) to relearn techniques such as:
- Controlling mouth and throat muscles to speak more clearly and adequately swallow
- Participating in cognitive language exercises to restore communication and comprehension skills
Research illustrates early speech intervention with aphasia patients “had a massive increase in their ability to communicate at 12 and 26 weeks after their stroke.” Patients could speak better and exhibited less difficulty finding and using the right words.
2. Physical therapy:
A physical therapist (PT) engages patients in movement exercises to help them reacquire motor skills. PTs generally help stroke patients relearn activities such as walking, sitting, standing, and switching from one movement to another.
Medical experts believe consistent PT lowers “risks of hospital readmission within a month after discharge” because it helps patients:
- Restore movement and accomplish tasks
- Plan for the next step of post-acute care (e.g., patient rehab facility, skilled nursing facility, or home care assistance)
3. Occupational therapy:
Occupational therapists help patients carry out everyday activities. They aim to help stroke patients live as independently as they can. OTs work with post-stroke patients to assess how the stroke has affected their lifestyle.
For those who have difficulties dressing, cooking, or bathing, the OT will find solutions to help carry out these activities of daily living to the best of their ability. These statistics outline the importance of OT in the recovery process.
- One study of Medicare claims data found that “Rehabilitation services including physical therapy and occupational therapy play important roles in promoting functional recovery and preventing deconditioning during acute hospitalizations.” However, “Only 61% of patients with ischemic stroke received both physical therapy and occupational therapy services in the acute setting.”
One study notes that patients who participated in OT programmes focused on impairment and basic living activities “progressed to more advanced activities over time (e.g., less bed mobility, more home management).”
The Groundbreaking Therapeutic Approach of Hyperbaric Oxygen Therapy
An up-and-coming therapy for long-term stroke recovery that has shown promise in clinical research is Hyperbaric Oxygen Therapy (HBOT).
HBOT has clear indications of brain-cell rehabilitation in patients suffering from post-stroke disabilities.
HBOT and its apparent benefits for post-stroke patients were studied and reviewed in an article published in the peer-reviewed journal PLOS One:
- The participants were exposed to a unique protocol, including daily HBOT sessions over two months. All the patients showed improved neurological functioning, indicating “that HBOT can lead to significant neurological improvements in post stroke patients even at chronic late stages.”
- Noticeable recovery included “regained speech (almost fluent) and reading capabilities.” Even in patients with less dramatic results, everyday tasks like bathing and dressing became possible unaided by the end of the treatment period.
- Patients were further assessed using brain metabolism imaging (SPECT scans) to examine brain activity during the HBOT treatment. “The SPECT after HBOT demonstrated the disappearance of the perfusion lesions.”
- The study indicated a link between oxygen and stroke—“increasing the plasma oxygen concentration with hyperbaric oxygenation is a potent means of delivering to the brain sufficient oxygen for tissue repair.”
Not only did the study determine significant improvements in patients treated with HBOT, it crucially found that the progression occurred in patients even many months after the stroke event.
The study’s objective was to “evaluate the effects of HBOT started in the late-chronic phase after the acute stroke.” All the patients experienced strokes between six and 36 months prior to the HBOT treatment.
The Brain & Performance Centre: The Road to a Better Life
Backed by over a decade of research, The Brain & Performance Centre can include HBOT, along with cognitive training, dietary coaching, and physical performance training to help you recover even long after a stroke.
The programme aims to offer patients a customized, coordinated, and multidisciplinary health plan to address their specific goals. As the aging process affects every person differently, each plan is individualized based on a patient’s post-stroke recovery needs.
Here’s how our process works:
- Assessment: Our dedicated team will conduct a thorough assessment to gain a holistic understanding of your health and craft a personalized health plan.
- Treatment: Under the supervision of our medical staff, the treatment plan will entail a variety of health programmes that are meant to get you on the road to recovery.
- Analysis: We will track data on how your treatment plan is progressing and make the necessary adjustments along the way.
- Follow-up: Upon conclusion of the treatment, our team will continue to follow up on your progress via a wearable device. This will allow us to send you reports on your health and performance.
Watch Hussain’s Inspiring Recovery Story:
A true inspiration and a shining example of strength and determination. After experiencing a stroke, he embarked on his recovery journey at the Brain & Performance Centre, embracing every challenge with remarkable courage.
Is The Brain & Performance Centre Right for You?
If you’ve been experiencing cognitive or physical challenges since your stroke, The Brain & Performance Centre may be able to help. We have treated thousands of patients suffering from various conditions, enhancing their quality of life.
We encourage you to speak with one of our licensed medical staff to see if it’s right for you, as each person’s body, medical history, and circumstances differ. Our staff will take the time to understand your health history, symptoms, and goals. This process will help us determine whether The Brain & Performance Centre protocol is a good fit.
How Long Does It Take to See Results?
Improving physical and cognitive performance does not happen overnight. The Brain & Performance Centre requires time and careful compliance to achieve success.
HBOT sessions take approximately two hours daily, five days a week, for 8-12 weeks. However, this timeline may vary across patients. Our clients see members of The Brain & Performance Centre healthcare team for additional therapies or coaching (e.g., cognitive training, dietary coaching, and physical performance training) multiple times each week.
Learn More about Post-Stroke Recovery
If you need help finding a stroke recovery plan, contact The Brain & Performance Centre. Our diverse team of medical professionals is experienced in crafting customized treatment plans that have brought significant and fulfilling results for our patients. Improving your quality of life begins here.
New Study Shows HBOT Can Reverse the Main Activators of Alzheimer’s Disease and Help Prevent Memory Loss
A groundbreaking new study has brought scientists one step closer to preventing and curing age-related cognitive decline, especially related to early stages of Alzheimer’s disease and dementia.
This landmark study, published in Aging on September 9th, is part of an ongoing programme researching age-related cognitive decline. Conducted by the Sagol School of Neuroscience in Tel Aviv and Tel Aviv University, the study marks the first time that hyperbaric oxygen therapy (HBOT)—a non-pharmaceutical method—has proven effective in reversing the main activators and early symptoms of Alzheimer’s disease.
HBOT is a form of oxygen therapy that involves administering 100% pure oxygen to a patient in a pressurized environment. HBOT has been used for decades to treat other conditions, such as non-healing ischemic wounds, but for the first time, it also has shown promise as a potential treatment for reverse the main activators and early symptoms of Alzheimer’s disease and dementia and treat brain and cognitive problems.
A treatment based on this unique protocol is now available at The Brain & Performance Centre.
Aging and reduced blood flow
The brain is an incredibly complex organism home to a vast network of nerve cells (neurons) that depend on oxygen to thrive. As we age, the number of blood vessels in our brain naturally begins to decline. This causes reduced blood flow to the brain, which in turn causes the brain to receive less oxygen. This decreased blood flow is also known as vascular dysfunction, and it’s a known precursor to Alzheimer’s disease, along with amyloid plaques.
What is an amyloid plaque?
Amyloid plaques are hard, insoluble clusters of proteins formed in the spaces between neurons. They’re formed from beta amyloids—microscopic protein fragments produced by certain cells in the body. In the brain, beta amyloids are found in the fluid between neurons, and a healthy brain usually flushes them out without consequence. However, just like plaque can accumulate on your teeth if you don’t clean them regularly, the same thing can happen in your brain.
As the brain ages, it’s more susceptible to forming amyloid plaques in its blood vessel walls. Once an amyloid plaque forms it can damage the neurons in the brain, ultimately resulting in neuronal death. These plaques are thought to contribute to the progression of Alzheimer’s disease and the cognitive decline associated with it.
For years, scientists have wondered whether or not it’s even possible to dissolve or shrink amyloid plaques. The groundbreaking new study proves for the first time that a unique protocol of HBOT can both reverse amyloid plaques and prevent them from forming in the first place.
How HBOT can reverse amyloid plaques
Study researchers initially used HBOT with mice to understand the effect it has on amyloid plaques. In this first part of the study, researchers delivered HBOT to a group of mice whose brains contained amyloid plaques. The mice received two 60 minute HBOT sessions a day, five days a week for four weeks. The researchers discovered that HBOT significantly reduced the amyloid burden in the mice’s brains, decreasing amyloid plaques by over 30% and shrinking plaques by nearly 19%.
HBOT was also shown to prevent the formation of new amyloid plaques, and the mice exhibited improved performance on cognitive tasks when compared to the control group, giving us evidence that HBOT improved their cognitive functions.
The mice-based study gave promising new evidence that HBOT can be used as both a treatment and a preventative measure for Alzheimer’s disease. Researchers then sought to use the same protocol with human subjects.
The human test group consisted of six patients around age 70, all suffering from mild cognitive impairment. After receiving 60 daily HBOT sessions over a three-month period, the patients saw significant improvements to their cognitive functions, including better memory recall, concentration, and response times.
The researchers theorize that this is due to HBOT’s ability to increase blood flow in the brain. When the brain receives more blood, it receives more oxygen. And when the brain receives more oxygen, it can function at its full capacity.
What this means going forward
The study gives us hope that HBOT can be used as a viable drug-free and non-invasive method to prevent and treat Alzheimer’s disease, bringing us one step closer to preventing and even repairing memory loss and mild cognitive impairment.
“By treating vascular dysfunction, we’re mapping out the path toward Alzheimer’s prevention. More research is underway to further demonstrate how HBOT can improve cognitive function and become an influential tool in the imperative fight against the disease,” affirms Dr. Shai Efrati, one of the researcher conducting the study.
For more information about The Brain & Performance Centre’s unique HBOT treatment, and how it may help your brain health, please contact us.
To read the study published in Journal Aging – click here.
Exploring the Powerful Benefits of Nuts for Your Cognitive and Overall Health
For a nutrient-dense snack that contributes to weight management, while also providing advantages for heart and brain health, consider incorporating a daily portion of assorted nuts into your eating routine.
Nuts and seeds are a nutritional powerhouse, boasting low carbohydrate content and an abundance of fiber, protein, antioxidants, crucial vitamins and minerals, as well as an assortment of beneficial phytochemicals. Research suggests that including nuts and seeds in your diet could potentially diminish the likelihood of various conditions such as elevated blood pressure, heightened cholesterol levels, and inflammation, which are linked to the development of ailments like heart disease, diabetes, cancer, and stroke.
Nutritional profile of mixed nuts
While nuts and seeds are packed with essential nutrients that can enhance a balanced diet, it’s advisable to consume them in moderation due to their elevated fat and calorie content. It’s important to note that the fats found in nuts and seeds are primarily of the unsaturated variety, including beneficial omega-3 fatty acids that promote heart health. Nonetheless, like any indulgence, overconsumption can undermine your efforts to opt for healthier, low-fat, and low-calorie snack choices.
What makes nuts and seeds so beneficial?
Nuts and seeds are considered superfoods, offering a multitude of health benefits even in small quantities.
Here are some advantages:
- Positive impact on Lipid Profile: consuming nuts in moderation is unlikely to adversely affect your lipid panel. In fact, research suggests that they may contribute to reduced bad cholesterol levels.
- Source of Phytosterols: Nuts and seeds also include sources of phytosterols, a substance that holds potential in cholesterol reduction. These naturally occurring sterols contribute to the health benefits of these foods.
- Rich Source of Omega-3 Fatty Acids: While commonly associated with fish, omega-3 fatty acids are also prevalent in nuts. These essential nutrients play a role in maintaining the structural integrity of cell walls throughout the body. Maintaining a balanced intake of omega-3 fatty acids is also crucial for preventing potential imbalance linked to neurodevelopmental disorders.
- Rich in Dietary Fiber: Nuts and seeds offer a significant source of dietary fiber, which plays a key role in regulating the immune system, combating inflammation, and promoting regular bowel function. This fiber content is particularly beneficial for maintaining gut health. For individuals aged 50 and above, the Institute of Medicine recommends a daily intake of 25 grams for women and 30 grams for men. A mere handful of nuts supplies nearly four grams of fiber. A diet high in fiber can also support the growth of beneficial gut microbes, which play a role in producing short chain fatty acids, which is important for gut health and can potentially influence brain health through various pathways.
- Rich in Vitamin E and L-arginine: Vitamin E, present in substantial amounts in nuts and seeds, contributes to the prevention of arterial plaque formation. This plaque buildup, if unchecked, can lead to conditions like heart disease, angina, and cardiac arrest. Additionally, L-arginine, a component found in these foods, aids in enhancing blood flow by increasing the flexibility of artery walls and reducing the likelihood of blockages.
- Good source of protein: Nuts and seeds encompass varying levels of protein content, making it beneficial to consume a diverse range. Protein is essential for cellular repair and regeneration. For optimal intake, protein should constitute approximately 10 to 35% of your daily calorie consumption. This equates to around a minimum of 50 grams of protein per day for adults.
- Antioxidant Powerhouses: Within nuts and seeds lie a rich reserve of antioxidant vitamins and phenolic compounds. These compounds play a role in reducing inflammation and alleviating oxidative stress. Oxidative stress triggers an internal imbalance, allowing an excess of free radicals within the body’s cells. Research shows that by neutralizing these free radicals, nuts and seeds have demonstrated the ability to effectively mitigate oxidative stress, thereby promoting overall health and reducing the undesirable effects of aging.
- Other possible benefits to include:
- Support the production of neurotransmitters, such as dopamine and serotonin, which regulate mood and behavior. Thus, reducing the risk of depression and anxiety.
- Boost energy levels and combat fatigue, which can positively impact cognitive performance.
- Nuts have a low glycaemic index and can help regulate blood sugar levels. Stable blood sugar levels are important for brain health and reducing the risk of cognitive decline.
While nuts can be a beneficial component of a brain-healthy diet, it’s important to adopt a comprehensive approach to brain health that includes a well-balanced diet rich in a variety of nutrient-dense foods, regular physical activity, adequate sleep, stress management, and cognitive engagement.
How often should nuts and seeds be eaten?
As mentioned above, nuts and seeds are calorie-dense, so portion control is key. A standard serving size is about 1 ounce (28 grams) per day, which is roughly a small handful. This provides nutritional benefits without excessive calories. Substitute between different types of nuts and seeds to ensure you are getting a broad spectrum of nutrients.
How to incorporate them into your diet
- Add pumpkin seeds to salads, oatmeal, rice, sweet potatoes, and quinoa for added flavor, fiber, and texture.
- Incorporate nuts and seeds—such as pine nuts, sunflower seeds, chia seeds, and pumpkin seeds—into smoothies. These choices are excellent sources of protein, fiber, and omega-3 nutrients.
- Create your own trail mix by blending nuts and seeds, and then adding the mix to yogurt or enjoying a handful as a snack.
- Nutty Pesto: Blend nuts like pine nuts or walnuts into homemade pesto to serve over pasta, grilled vegetables, or as a dip.
- Stir-Fries: Sprinkle seeds (e.g., sesame or pumpkin seeds) over stir-fried dishes to add a nutty crunch.
- Baked Chicken or Fish: Use crushed nuts or seeds as a coating for baked chicken or fish, adding a flavorful and nutritious crust.
- Fruit Parfaits: Layer yogurt, fruits, and a sprinkle of chopped nuts or seeds to create a nutritious and indulgent dessert.
- Nutty Bites: Create small energy bites by combining nuts, seeds, dried fruits, dates, and honey. Roll them into bite-sized balls for a sweet treat.
- Frozen Yogurt Bark: Mix chopped nuts and seeds into Greek yogurt, spread it onto a baking sheet, and freeze for a delicious frozen dessert.
In the pursuit of optimal brain health, nutrition plays a crucial role.
Nutrition stands as a core component within The Brain & Performance Centre, a DP World Company. Building the right nutrition plan involves a comprehensive analysis, taking into account your dietary intake, habitual behaviors, personal preferences, existing health conditions, and aspirations. The outcome is a personalized roadmap intended to provide your brain and body with the precise combination of nutrients and energy necessary for the rejuvenation process.
Our approach is built upon a comprehensive assessment of your dietary intake, habits, preferences, health conditions, and individual objectives. Throughout the Programme, your dedicated dietitian closely monitors your nutritional consumption to ensure that you are deriving the maximum benefits as you make progress.
If you’re interested in understanding how our programme operates and its advantages, Contact the clinic to learn more.
Exercise and Brain Health: Tips to get the most from your workout
The science is pretty clear: exercising and maintaining good health are some of the best things you can do to keep the body at peak performance. But there are more than a few options out there when it comes to exercising. Exercise and brain health are closely linked. Are some forms of exercising better than others when it comes to the brain? Are there right–or wrong–ways to exercise when it comes to maximizing brain power? And how does exercise affect the aging brain?
The Brain & Performance Centre clients receiving the innovative hyperbaric oxygen therapy treatment optimize their brain health because their personalized treatment plan combines cognitive and physical training, plus receive nutritional coaching. As part of the programme, clients exercise on the cutting-edge h/p/cosmos medical treadmill at the clinic. The combination of physical and cognitive effort maximizes the benefits of the treatment protocol.
How cognitive abilities change with age
While most Americans fear losing their memory and cognitive abilities, far fewer actually do. As we get older, a slight level of cognitive decline is inevitable due to the normal aging process. It’s common to have issues with memory and slower thinking. But older adults are also increasingly at risk for mild cognitive impairment and dementia, the latter of which includes conditions like Alzheimer’s disease.
While some of the risk factors for these conditions are out of your control, such as age, genetics, and family history, your overall health plays a role, too. Staying healthy and active can protect the brain.
Lifestyle matters
Our brains haven’t changed much in the last 50,000 years or so, but our lifestyle certainly has. In the days of our nomadic, hunter-gatherer ancestors, life was a little more physically demanding–our bodies are designed to move and be active. Sitting, it seems, could be making us sick.
According to LifeSpanFitness, these days the average American sits for 11 hours a day, and an estimated 20% of all deaths over age 35 can be attributed to a sedentary lifestyle. Lack of exercise, poor diet, and use of alcohol, tobacco, or drugs are often a starting point. Falling into this sedentary lifestyle can quickly lead to a downward spiral.
The spiral of decline
If there are underlying conditions or you have risk factors for certain conditions, a sedentary lifestyle can exacerbate them or lead to chronic disease. Dealing with chronic illnesses is difficult even with access to good healthcare, but many do not or cannot get proper care, further exacerbating present conditions. Helplessness and hopelessness about the situation can then lead to anxiety and/or depression. You may feel like you can’t live the life you used to, and may find yourself self-isolating. Unfortunately, declining physical and mental health can set you up to be even less active, and the cycle continues.
Your brain isn’t the only organ affected by this vicious cycle; this kind of lifestyle can lead to problems with cardiovascular health as well. In fact, they seem to be intricately linked; in general, things that improve heart health improve brain health, too.
How are exercise and brain health linked?
Anytime that you exercise, you’re pumping more blood to your brain tissues, and with that comes a lot of oxygen and other nutrients, vital for the brain’s functioning. In response, the brain also cranks out some helpful molecules. Here are just a few benefits of exercise for the brain:
- Neurotransmitters (NTs) like serotonin, norepinephrine, and dopamine are released, improving mood,
motivation, focus, attention, and learning - Brain-derived neurotrophic factor (BDNF) helps your brain repair and rebuild, creating new neurons and
connections - Hormones work with BDNF and can boost your mood and mental clarity
- Endorphins and other molecules are released, helping relieve pain
- Increased blood flow delivers nutrients and carries away waste products
- The hippocampus increases in volume
Two areas of the brain are particularly important when it comes to cognitive decline. The prefrontal cortex (PFC) and the hippocampus. These areas are the most susceptible to cognitive degeneration or impairment.
The hippocampus, which is responsible for memory and learning, is affected by exercise in a few ways. Studies have shown that aerobic exercise can actually increase the volume of brain matter in the hippocampus, an area that will often decline in volume as we age and significantly with Alzheimer’s disease. It’s also where a lot of neurogenesis (creating new brain cells) is going on–at least if you’re exercising enough!
The other area that benefits directly from exercise is the prefrontal cortex–this is the CEO of the brain, responsible for most of our executive functions including decision making, attention, problem-solving, and goal setting. Studies have shown that older adults in particular can benefit from exercise due to increased executive functioning.
What’s the best kind of exercise?
Getting oxygen-rich blood pumping to the brain seems to be the best way to reap the benefits of exercise. Therefore, aerobic exercise (or cardio) is a good place to start. While all types of exercise have benefits, most of the studies favor those that elevate your heart rate and keep it there for a time.
The “prescription” for most older adults is to aim to exercise at a moderate-intensity for 30-45 minutes, 3-4 times per week. An easy way to keep track of your progress is with a fitness tracker. Find out if they are right for you.
Moderate intensity can be measured by keeping your heart going at the optimal rate, in this case, 70-80% of your maximum heart rate. To find out your max heart rate, subtract your age from 220. For example, a 70-year-old’s maximum heart rate would be 150. That means that to exercise at the right intensity, she should maintain a heart rate between 105-120.
You should warm up and cool down for aerobic exercise, but don’t count that as part of your total. The 30-45 minutes (as prescribed) should all be while your heart rate is at the target rate.
Tips for getting started
If you’re like many (if not most) adults, you might be starting more towards the sedentary end of the activity scale. The exercise prescription above is an ideal goal, and it’s used primarily because that’s what they did in the studies that showed the best outcomes for cognitive health. However, other studies showed that lower-intensity activities like walking (5 miles a week) and yoga could be beneficial, too.
Even if you’re aiming for that peak exercise intensity, there are lots of ways to make exercising for brain health more fun, easier, and less stressful.
1. Find movement that you love
Exercise is about movement, so find a way to move your body that you enjoy. If that’s running laps, great. If you love to dance, then dance! And there’s always sports and leisure–gardening, golfing, bowling, are all ways to move. Even window shopping or hula hooping can count as exercise. Need more ideas? Try any of these non-boring exercises!
Finding movement you enjoy can also help change your perspective and shift away from goals like weight loss that may feel like a chore. Focus on the way exercise makes you feel and the enjoyment you get from moving.
2. Start from where you are
If you’re already pretty active, or you’ve exercised a lot in the past, it’ll probably be easier for you to start. If you are not as active as you could be, that’s okay! It’s never too late to begin a new exercise practice.
If you really want to get the benefits of brain-boosting exercise, be aware of where you’re starting from and build from there. If you’re sedentary, jumping into an intense workout routine could be difficult physically and frustrating mentally. You’re more likely to stick with it if you’re realistic about your goals and abilities.
3. Focus on frequency
If you’ve struggled in the past to start an exercise practice, you’re not alone. Exercising consistently means forming a new habit, and that’s no easy feat. Starting any habit takes time, effort, and consistency for a little while. But the awesome benefits of habits are that once they’re formed, they’re automatic.
It might be tempting to jump in at full duration and/or intensity, but it’s also a good way to burn out. In the beginning, it helps to focus more on when and how often you exercise rather than how hard or how long. Even a few minutes a day is enough to tell the brain “this is what we do now.” Eventually, you won’t have to remind (or force) yourself to exercise anymore. Once the habit is formed, it’s much easier to increase the intensity and duration.
4. Add it up
Ultimately, it’s about moving more and being more active. There are many ways to sneak in more exercise and break up the sitting. For example, if you do sit a lot, you can try setting a timer to get up and walk around every hour. Or start counting your steps and aim to increase them every day.
Many of the classic ways to get more activity are still great, like taking the stairs, parking farther away, playing with kids, or housework and cleaning. Make it a goal to find a new way to squeeze in some activity every day.
5. Be patient
So how long does it take before exercising starts to pay off? While many of the benefits of exercise can be felt immediately afterward, such as improvements in mood and energy, lasting results will take longer. Plan on giving it at least six months to assess your brain’s progress.
When it comes to cognitive abilities, measuring and assessing can be a challenge. You may not notice a substantial increase in cognitive ability. As some cognitive decline will occur due to normal aging, it’s often about slowing it down rather than a full reversal. It’s also common for family and friends to notice a change before you do.
The bottom line on exercise and brain health
Find movement that you enjoy, and you’ll have a much easier time making time to exercise. No matter what shape you’re in or what activities you enjoy, you can find a way to optimize both your physical and your cognitive health.
How Does Sugar Affect the Brain?
From the Paleo diet to the Mediterranean diet to the ketogenic diet and beyond, there’s one thing that nearly all modern diets agree on—if you want to maintain a healthy body and mind, cut out sugar.
While there’s wisdom in this advice, blanket statements like “cut out sugar” can leave room for confusion. It leaves many people wondering, is all sugar bad for you? Should you avoid sugar in any form, including in fruits? What about carbohydrates found in vegetables like potatoes? With so many complicated questions like these and no clear answers, it’s no wonder many people feel confused. As a centre dedicated to improving brain health and performance, The Brain & Performance Centre understands the importance of proper nutrition and its direct effect on cognitive and physical functioning.
Let’s examine sugar in detail and clarify what dietitians really mean when they tell you to cut out sugar.
Is Sugar Really the Enemy?
Not exactly—foods with high amounts of sugar can still be healthy! For example:
- Apples contain lots of sugar but water, vitamins, nutrients, and dietary fibers that are vital for a healthy body. Dietary fiber is essential for maintaining a thriving wealth of gut flora. Gut flora builds our immune system and fights off ailments like leaky gut disease.
- You can find natural sugars in many whole foods. They also come in many different chemical forms, including glucose from carbohydrates. Glucose provides our bodies with energy, helping fuel our muscles and vital organs as it circulates throughout the bloodstream. We wouldn’t be able to function normally without the glucose from carbohydrates.
Does Your Brain Need Sugar?
Although the brain can use alternative fuel sources for fuel if you’re insulin resistant, such as ketones, glucose is the brain’s preferred fuel source. The brain relies heavily on glucose when performing complex tasks requiring much thought.
So when you’re concentrating extra hard on a crossword puzzle or a complicated passage in your favorite book, your brain is burning glucose over time to help you get the job done. If your blood sugar dips too low, you can experience problems like brain fog or trouble concentrating. It’s your brain’s way of telling you that it needs more fuel and that you should grab a healthy snack.
What Is the Difference between Natural Sugar and Refined Sugar?
While natural sugar naturally occurs in foods, refined sugar is processed to extract the sugar.
Natural Sugar Process
When you eat an apple, your body does all the work of processing the unrefined fruit into digestible nutrients all on its own.
First, you must chew the apple, breaking it down into apple sauce. Then, your gut does the hard work of absorbing the vital nutrients and breaking down the sugar to send circulating throughout your bloodstream.
The leftover fiber is used to nourish your gut’s network of microflora. When you eat whole foods, your body is the factory, and the natural sugars in your foods are the fuel that runs it.
Refined Sugar Process
Foods with refined sugar are a different story. Candies, cookies, chips, and other pre-packaged snacks don’t offer your body the same fuel as whole foods. Your body doesn’t have to go through the work of breaking down these highly processed foods—the factory already did it for you.
Processed foods are loaded with refined sugar without any of the nutrients, vitamins, and fibers your body needs. This leaves your gut flora starved of the materials required to function and your immune system vulnerable.
Is Sugar Bad for Your Brain?
It’s possible to have too much of a good thing. Modern western diets are filled with refined sugar and carbohydrates in the form of ready-made snacks, treats, and processed foods.
Thus, you may feel sluggish once the “sugar high” wears off. Eating too much sugar can also make you susceptible to health conditions like type 2 diabetes.
The best way to limit refined sugar intake is to lean on a natural diet consisting of whole foods.
What Does Sugar Do to Your Brain?
Excessive sugar intake can impact specific neurotransmitters and bring on memory deficiencies. Among these neurotransmitters is dopamine—the chemical controlling mood, behavior, learning, and memory.
Here’s what research studies further illustrate:
- When rats were fed a high-sugar diet that resembles the average western diet, their cognitive performance suffered. The rats struggled to complete tasks that relied on their memory. Their struggles suggest their diets were directly responsible for impairing their brain’s prefrontal lobe and hippocampus regions.
- Eating a diet high in sugar can reduce the production of a chemical called “brain-derived neurotrophic factor” (BDNF). This chemical is active in areas of the brain vital to learning, memory, and higher thinking. Low BDNF levels are associated with poor memory function and are linked with Alzheimer’s Disease and dementia.
- Experiments in animals and people have revealed that when the brain needs an extra power boost, blood vessels in the brain dilate to deliver more glucose and oxygen through the bloodstream.
Is Sugar Important to the Body?
Yes, natural sugars in the foods you eat perform a vital role in energizing the body and mind. The body requires a total of 200 grams of sugar or glucose each day. Two-thirds of this, or 130 grams, is used by the brain to help you function to your best ability.
The key takeaway from the information we presented above is this—incorporating a diet filled with natural, whole foods is essential to:
- Nourishing your body with the right type of sugar
- Enhancing cognitive and physical performance
4 Tips for Healthy Eating
The natural sugars found in whole foods are nothing to fear. Eating a diet with enough carbohydrates and natural sugars is vital for keeping your body and brain healthy.
Here are a few ways to stay on track:
- Make sure the bulk of the sugar you consume comes from whole foods like fruits and vegetables, not processed junk foods.
- Just because a food is labeled “sugar-free,” that’s not always the case. It may be true that a food doesn’t contain added sugar, but remember that carbohydrates turn to glucose in your body.
- You can rack up carbohydrates quickly on a typical day. Try to aim for around 45 total carbs at every meal if you’re a woman or 60 every meal if you’re a man. You’ll be surprised how quickly you can meet that quota with just a handful of whole foods!
- You don’t have to cut out refined sugar altogether. Obsessing over eating a “perfect” diet only stresses you out and doesn’t leave any room for you to feed your soul. Do you plan on spending a relaxing afternoon baking with your grandkids? Go ahead and treat yourself to a warm cookie fresh from the oven.
If you’re eating healthy at most meals, there’s no need to feel guilty about indulging in rich foods now and then. Just be smart about it, and always make conscious decisions about what kind of foods you put into your body.
The Brain & Performance Centre delivers a highly effective, science-based treatment protocol to enhance brain performance and improve the cognitive and physical symptoms of conditions such as age related decline, post stroke, long Covid, traumatic brain injuries and fibromyalgia. The Brain & Performance Centre ’s intensive treatment protocol uses Hyperbaric Oxygen Therapy and includes nutrition management and dietitian support to optimize your diet for better brain health. Based on over a decade of research and development, The Brain & Performance Centre is holistic and customized to your needs.
Contact us to learn more.
Telomeres and Reverse Aging: A Deep Dive into the Connection
Aging seems to be an inescapable part of life: spines shrink, skin wrinkles, and attention spans dissipate. But what if aging was escapable—or at least reversible? What if scientists were able to target the root cause of aging in our very own cells and treat it as if it were an illness?
Researchers in Israel have conducted the world’s first study to prove that biological aging can be reversed:
- Scientists were able to reverse the biological aging process in “thirty-five healthy independently living adults, aged 64 and older.” Through the targeted application of a unique hyperbaric oxygen therapy (HBOT) protocol.
- Telomeres are one of the critical biomarkers of age, and they naturally shorten during the aging process. The research study showed HBOT may help with “increasing telomere length…in the aging populations.”
- These findings are truly groundbreaking, given the accessibility of hyperbaric oxygen treatment.
So how did these researchers manage to accomplish such a seemingly impossible task that existed only in science fiction just 50 years ago? The answer lies in telomeres—a critical component of your DNA.
What Are Telomeres?
A telomere is a protective cap found at the end of each DNA strand in the human body. They are considered one of “two key hallmarks of the aging process.”
The two types of age to keep in mind are:
- Chronological age, or how many birthdays you have had
- Biological age, or the age that reflects your body’s functions
When considering telomeres, here’s how they manifest in age:
- Short telomeres equate to an older biological age.
- Longer telomeres equate to a healthier, younger biological age.
So it is entirely within reason for a healthy 60-year-old (chronological age) to be much younger (biologically speaking) if they have long, healthy telomeres to continue to protect their cells.
Telomeres and Shoelaces
Telomeres work much like the hardened end caps of shoelaces. Those components on your shoelaces protect the delicate strings they are connected to. Without a protective cap, a shoelace can quickly become frayed and unusable.
As long as the cap persists, a shoelace can stay intact for quite some time. Similarly, telomeres prevent damage from occurring to your underlying DNA:
- With intact telomeres, your cells are protected and they can continue functioning like normal.
- Without telomeres, your cells essentially begin to age and die.
Telomeres and DNA
DNA is a commonly understood component of human biology. Few people go through life consciously thinking about how DNA functions.
Let’s change that with some facts:
- Your DNA contains the biological instructions necessary for your body to continue developing.
- Millions upon millions of cellular processes occur within a human body at any given time.
DNA manages those processes, calmly instructing your cells to divide, consume, and produce complex proteins to stay alive. Telomeres play a vital role in this function.
Telomere Length Naturally Decreases with Age
As we age chronologically, our telomeres naturally shorten. This exposes our DNA, leaving our bodies vulnerable to the diseases and effects of aging.
Some of the common diseases of aging—onset by shortened telomeres—include:
- Heart disease
- Stroke
- Diabetes
- Cancer
- Dementia
When the telomeres in your cells become too short, they enter an aged, unhealthy state called senescence. In senescence, a cell can no longer divide to continue replenishing the body’s vital tissues, which makes a person more susceptible to the diseases listed above.
Stress May Impact Telomere Length
External factors like stress can also affect telomere length. The American Psychological Association (APA) reports:
- “Chronic stress and cortisol exposure decrease your supply” of telomerase—the enzyme that replenishes telomeres. So when stress affects your life heavily, you become more susceptible to shorter telomeres.
- Stress is now “one of the most consistent predictors of shorter telomere length.” Exposure to life hardships (e.g., childhood neglect or caregiving in late adulthood) has been particularly noted for its impact on telomere length.
How Aging Manifests
Keep in mind, aging can look different for everyone. Some individuals may notice physical or cognitive changes as they age.
Physical changes may include:
- Wrinkled or sagging skin
- Whitening or graying hair
- Immune, metabolic, kidney, or liver issues
Cognitive changes may include:
- Memory trouble
- Mood shifts
- Slower executive function (e.g., thinking and decision-making, multitasking)
What Is Reverse Aging?
Now for some good news: Whatever type of aging you face, reversing it is possible. When referring to “reverse aging,” we mean biological age. Though chronological aging is inevitable, certain treatments can manage some of the biological shifts that occur because of natural aging and external factors.
The Research Behind Telomeres and Hyperbaric Oxygen Therapy (HBOT)
With the importance of telomeres and aging now understood, most people ultimately want to know:
- How to protect their telomeres, and
- How to repair any degradation that has already occurred.
The scientific research team led by Dr. Shai Efrati, founder and director of the renowned Sagol Centre for Hyperbaric Medicine and Research in Israel, proved—for the first time—that reversing biological aging is possible.
By using hyperbaric oxygen therapy (HBOT), Dr. Efrati and his team of scientists were able to increase the length of telomeres in people aged 65 or older by more than 20%.
Research Method
HBOT involves the patient inhaling pure oxygen in a pressurized environment. This study was conducted on 35 different adults aged 65 and higher. Patients had their blood measured before the study, as well as during the 30th and 60th sessions of HBOT.
Research Findings
The findings were truly unbelievable:
- The telomere length of patients who received HBOT “increased significantly by over 20% following HBOT”—in just three months!
- “There was a significant decrease in the number of senescent [cells],” reducing the number of these dangerous, aging cells with little-to-no telomere length by as much as 37%.
These findings were the basis for creating the cutting-edge HBOT protocol only available at The Brain & Performance Centre.
How Can I Protect My Telomeres?
“Telomere length is genetically determined, with heritability estimates ranging from 44% to 80%.” Fortunately, that still leaves you with a wide margin to protect!
Thankfully, there are many different ways you can protect your existing telomeres and thus control damage and the negative impacts of aging. These include:
1. Exercise Regularly
Research has shown that people with high levels of physical activity have significantly longer telomeres than moderately active or sedentary adults. More specifically, adults who regularly exercise demonstrate a biological age difference of nine years when compared to those who don’t.
2. Maintain a Balanced Diet
Like regular exercise, a balanced diet is crucial in protecting telomere length. High levels of body fat create high levels of oxidative stress—stress that directly affects your cellular integrity.
To protect the length of your telomeres, you must reduce the levels of oxidative stress in your body. Maintaining a healthy, balanced diet rich in antioxidants can provide your DNA with the proper protection it needs to maintain healthy, long telomeres.
3. Avoid Smoking & Alcohol Use
You already know that smoking and drinking alcohol aren’t the healthiest decisions—but did you know that people who smoke have shorter telomeres than those who don’t?
Likewise, people who excessively consume alcohol experience faster levels of biological aging than those who don’t. The science is in: If you’re interested in protecting the length of your telomeres, stay away from tobacco and alcohol.
4. Manage Stress
Stress, especially higher cortisol levels, is one of the main reasons for shortened telomeres. Stress takes many forms, but we are mainly concerned with psychological, chronic, and life-related stress.
These kinds of stress raise the levels of oxidative stress placed on the cells of your immune system. Fortunately, there are many wonderful methods for mitigating stress in our daily lives. Whether it is mindfulness, martial arts, or meditation, you will likely be able to find a method that works best for you.
Fight Aging with The Brain & Performance Centre
Aging manifests differently for everyone, but help is available. The Brain & Performance Centre‘s age-related decline programme is based on research and has helped many clients restore the youthful vitality they seek and deserve.
If you’d like to learn more about how you can boost your cognitive or physical performance while reversing the effects of aging, contact our team.