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Sleep-Dr.-Milstein-2021-25

A great night’s sleep can boost productivity, focus, the immune system and lower risk of dementia.   But does when and what we eat impact our sleep quality?

Recent studies suggest that aiming to have the last full meal at least two to three hours before bed can optimize sleep. Eating foods that are high in unhealthy fats and carbs near bedtime can be especially harmful for sleep quality. Going to bed hungry can be an awful feeling, so what about a before bed snack?  The good news is a small before bed snack that focuses on a mix of protein and complex carbohydrates can help the body make key brain chemicals which can help induce sleep. Some examples include Greek Yogurt, cheese, nuts or nut butter with whole grain bread or an apple.

Before I go any further…green food is great when it comes to brain health.Think spinach, broccoli, kale and many more.  But there is another color to be aware of… Purple! The natural plant pigment called anthocyanins gives produce it’s purple color.       Emerging studies suggest this purple pigment can optimize cholesterol levels which can in turn lower risk for dementia.  Heart health is highly connected to brain health.   A Quick Tip:  Include more purple foods like eggplant, plums, purple cabbage, purple grapes and even blueberries.  (I know those are blue but they also have anthocyanins). Studies suggest purple and dark blue foods make up only about 3 percent of the average American’s fruit and vegetable intake.     Key Point:Years before the symptoms of Alzheimer’s and dementia develop there are hidden, subtle, often missed changes happening in our heart that can lead to memory loss.  The time is now to take action to optimize heart health to lower risk for Alzheimer’s and dementia.   Interested in More Actionable Tips to Lower Risk of Alzheimer’s and Dementia? Please check out my upcoming live Zoom talk (with video replay) https://drmarcmilstein.com/event/the-powerful-heart-brain-connection-for-lowering-risk-of-alzheimers-and-dementia/

The answer is “yes.” 

Some important background first:

·        There are 6 million people suffering from Alzheimer’s in the US. 
·        It is projected that Americans living with Alzheimer’s or other forms of dementia will double in the next 20 years.

It doesn’t have to be that way. 

There are several actionable steps we can take that lower risk for Alzheimer’s and dementia.

Here is one important and simple tip: 
•     Avoid the ingredient trans fat: Trans fat has been linked to a staggering 50 to 75% higher risk for Alzheimer’s according to a recent study published in the journal Neurology.
Isn’t trans fat in food banned?
•     Yes, but there is a loophole.  If one serving of the food contains less than 0.5 grams of trans fat, companies can label the food as “0 grams” of trans fats.  That’s right, even if the food packaging says “No Trans Fat” or “Trans Fat Free” it can still contain trans fat.  That’s the sneaky part.
•     Here’s the key point.  Even small doses of trans fat can accumulate over time and raise the risk of dementia. 

How to tell if food has trans fat?
Check the ingredient list of packaged food and look for “partially hydrogenated oils.”  If a food contains partially hydrogenated oils, it contains trans fat. 

Which foods to really look out for and check the ingredient list?

• Baked goods, such as cakes, cookies and pies.
• Shortening, microwave popcorn, frozen pizza.         
• Refrigerated dough, such as biscuits and rolls.         
• Fried foods, including french fries, doughnuts and fried chicken.·         
• Nondairy coffee creamer and stick margarine.

Take Home Message:Protect your brain by checking the food ingredient list and avoid foods with “partially hydrogenated oil.”  Even if the packaging says “No Trans Fat” check the ingredient list. There are usually options for the same food item without this ingredient. 

*Interested in More Actionable Tips to Lower Risk of Alzheimer’s and Dementia?

Please check out information on my upcoming live Zoom talk on Thursday, August 27th at 11 AM PST. This talk provides the latest, cutting edge insights to significantly lower risk of Alzheimer’s and dementia and save your precious memories for years to come.

*Please note if you cannot make the live Zoom talk, you will receive a video replay.

For more info on the upcoming live Zoom talk please visit:

https://drmarcmilstein.com/event/the-powerful-heart-brain-connection-for-lowering-risk-of-alzheimers-and-dementia/