Expert Evidence Based Steps to Improve BRAIN HEALTH and Why Creatine Monohydrate Plays a Huge Role
When YOU see the scary headlines about brain health and health these days it makes you question am I doing the things right?
Quick back story, dementia and brain health has impacted me directly. I recently lost one of my friends in the last month. They were 81 years old and passed away from complications with auto-immune function and dementia. I myself am at risk for Alzheimer’s and dementia due to biological history and genetics. My grandmother died from a brain tumor and dementia. It was a very tough time for me and my family to see her go through that.
SOME DATA AND RECENT NEWS ON DEMENTIA AND AGING
A New York Times recent report, estimated that the number of people in the United States with dementia would double. This is expected to happen by the year 2060. But that data doesn’t tell the whole story…
THERE IS GOOD NEWS! Though the total number of reported cases are increasing, the rate of dementia in the U.S. — that is, the percentage of people with the condition (in better news) — is actually dropping. The same is true for strokes! In summary, data from more testing confirms this trend. The percentage per that population is lower than previously tested cohorts. Which suggests there is substantial evidence that the population has been effective in reducing rates per population size.
GREAT NEWS UPDATES!! Public health experts in the Journal of American of Medical Association suggest, it’s due in part, to changes in our lifestyle and behavioral health. For example, much fewer people smoke cigarettes. We are aware the impacts cigarettes. Now with technology, we much better at taking care of our cardiovascular health, which is STRONGLY linked to brain health.
I set up a cardiovascular risk calculator where you can see YOUR risk for heart disease here:
Many clients I coach use real, evidence-based practical steps, that YOU too can take to protect your brain health.
HERE IS WHERE TO START! BELOW ⬇️
These aren’t gimmicky health hacks — in fact, some of the behaviors probably aren’t that surprising. But the science behind how they affect brain health is fascinating.
| STEPS TO HELP IMPROVE BRAIN HEALTH |
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| 1. RESISTANCE TRAINING: Move those muscles. The brain shrinks with age, typically starting in a person’s 30s, and exercise is one of the few ways to counteract that loss. 2. CARDIOVASCULAR TRAINING: Getting your heart rate up (30 BPM ABOVE RESTING HEART RATE AVERAGES), can cause a cascade of molecular changes in your brain. This helps build new connections between neurons and repair damaged cells. KEY TAKEAWAY! THIS MUST BE DONE CONSISTENTLY FOR OVER 150 MINUTES PER WEEK! 3. NUTRITION: Creatine, Omega 3’s, and More in ONE FOOD? Yes! Grill some salmon. Eating fatty fishes (tuna, salmon) can help brain cells communicate more efficiently. That’s because the omega-3 acids they contain help to insulate the nerve fibers carrying information from one brain cell to another. It also is loaded with creatine! Which evidence is pointing into breakthroughs with preventing muscle loss, brain loss, and so much more! We had to dive into creatine monohydrate on health on a full podcast below. Link to purchase CREATINE Monohydrate for Brain Health 4. Get more sleep AND SET YOUR ROOM UP FOR GOOD SLEEP. The brain has a self-cleaning mechanism, called the glymphatic system, that helps clear out the protein amyloid, which is a major contributor to Alzheimer’s disease. But that system only cranks into high gear during sleep. |
Reference:
Stallard PJE, Ukraintseva SV, Doraiswamy PM. Changing Story of the Dementia Epidemic. JAMA. 2025;333(18):1579–1580. doi:10.1001/jama.2025.1897