That’s because everything is connected. And that’s also why diet, sleep, exercise (physical and cognitive), stress reduction and supplements are the main components of this mostly lifestyle-based protocol.
Here are three supplements I use to support my own brain health — Omega 3, Bacopa Monnieri and Ashwagandha — and a little bit about each and what they do. As always, please remember that this information is not medical advice.
Omega 3 fatty acids are essential fatty acids, which means your body doesn’t make them, you have to eat them. I eat foods rich in Omega 3s, but I also use an Omega 3 supplement. Here’s why:
- The DHA in Omega 3 fish oil is critical for normal brain function throughout life.
- The EPA in Omega 3 fish oil has powerful anti-inflammatory benefits.
The Omega 6:3 ratio is one of many lab tests we use for the “cognoscopy” testing. Optimizing that balance (and many others) is part of the Bredesen strategy for preventing or fighting Alzheimer’s. I’ve been able to optimize my own ratio with the use of both Omega 3 food and supplements. I’ve also seen others have the same results.
If you’re an APOE/4 carrier like I am — that’s the most common gene associated with Alzheimer’s — the form of fish oil you use is important. Research indicates using Omega 3 in phospholipid form is the best type. That’s the form you get when you eat the fish, and it’s now available in some supplements.
Bacopa Monnieri and Ashwagandha have been part of Ayurvedic medicine for thousands of years. The benefits are well-established:
Dozens of studies show that Ashwagandha slows, stops, reverses or removes neuronal atrophy and synaptic loss.
- Bacopa Monnieri traditionally has been used as a memory-enhancing, anti-inflammatory agent. Current research is supporting its
- antioxidant and neuroprotective activity.
- Both Bacopa and Ashwagandha improve the body’s resistance to stress, leading to numerous health benefits.
- Both have antioxidant capabilities and have been shown to improve antioxidant activity within the brain.
- Both possess neuroprotective and anti-inflammatory properties.
- Bacopa has been associated with improved memory and has been shown to be useful for people with ADHD.
A word of caution about Bacopa: If you’re taking one of the prescription medications for Alzheimer’s, Bacopa isn’t recommended unless your doctor says it’s OK.
The use of whole foods, herbs and other supplements is an important part of living an anti-Alzheimer’s lifestyle, as well as part of the Alzheimer’s research. If you want to learn more, check out <a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6918879/” target=”_blank” rel=”noopener noreferrer”>Nature’s Derivative(s) as Alternative Anti-Alzheimer’s Disease Treatments</a>. In this study, the authors write about Bacopa, Ashwagandha, Curcumin, Cinnamon, CBD, Gotu Kola and a few more.
For now, the next time you go to the grocery store, look for wild-caught salmon and start adding it to your diet a couple of times a week. The list of benefits is impressive, and you’ll get a healthy dose of Omega 3s.
So, where are you on the path to prevent or fight Alzheimer’s, and how can I help you take the next steps? If you’re not sure what “the protocol” is, my website has plenty of information about Alzheimer’s and the Bredesen ReCODE/PreCODE protocols. If you need help applying the protocol in your daily life, check out my Direct Access Program.
Angela Chapman is a Bredesen ReCODE Practitioner and Functional Health Educator. If you’re searching for proven ways to protect your brain health and avoid Alzheimer’s disease, her Sunday email is a great resource for you.