Understanding Metabolic and Mental Health

Aging is an unavoidable process influenced by our genetic makeup. While we can't halt aging, we can take measures to significantly reduce the chances of developing neurodegenerative diseases, such as Alzheimer’s, through healthy lifestyle choices. The sooner we adopt these habits, the more effective they will be.

In addition to Alzheimer’s, other neurodegenerative disorders like Parkinson’s, Huntington’s, Korsakoff’s Syndrome, and Motor Neuron Diseases (like ALS) exist. Though these disorders are not as widespread as dementia, they primarily impact cognitive functions, particularly memory.

As we age, the likelihood of developing these disorders increases, making it crucial to cultivate healthy habits during our younger years for long-term benefits.

Millions are affected by neurodegenerative diseases, with dementia being a prominent concern. As of 2021, it was reported that “approximately 6.2 million Americans aged 65 and older are currently living with Alzheimer’s dementia, a figure that could rise to 13.8 million by 2060 without significant medical advancements.”

My deep interest in metabolic and mental health drives my focus on combating neurodegenerative diseases through lifestyle changes. I am convinced that our metabolic condition plays a vital role in our neurological and mental well-being. For instance, individuals with type II diabetes are at a heightened risk of progressing to Alzheimer’s as their condition worsens.

Consequently, some researchers refer to Alzheimer’s as type III diabetes. Having experienced metabolic syndrome during my youth, I witness the patterns of neurodegenerative diseases and actively engage with the relevant literature. My objective is to comprehend and mitigate risks through healthy lifestyle practices.

While we may have limited control over our genetic predispositions, we can make substantial strides through lifestyle modifications that might yield epigenetic benefits. Drawing from my observations and experiences, I suggest three broad patterns that can be integrated into daily life.

Habit #1 — Embrace the Basics

When it comes to prevention, prioritizing fundamental aspects like nutritious food, restorative sleep, tailored exercise, adequate relaxation, social interactions, and stress alleviation through enjoyable activities is paramount. These lifestyle factors can profoundly affect our metabolic and mental health. Quality nutrition, restful sleep, physical activity, leisure, and meaningful relationships are essential for enhancing health and fitness.

We can incorporate these elements into our habitual practices. For instance, I developed a mental health first aid kit concept as a checklist. Nutritionists can design personalized meal plans for those at risk of neurodegenerative disorders. One beneficial diet for cognitive enhancement is the traditional ketogenic diet, which provides alternative energy (?-Hydroxybutyrate) for the brain when glucose utilization is impaired.

Social connections are equally crucial for mental well-being, as our emotional brain craves intimacy, which is influenced by our genetic makeup.

Habit #2 — Combat Stressors

Research in neuroscience and related medical fields shows that chronic stress, particularly emotional stress, is a significant contributor to neurodegenerative disorders. High cortisol levels indicate chronic stress, making it vital to seek a diagnosis and a management plan from healthcare professionals if experiencing chronic stress symptoms.

Psychologists note that repressed emotions can accumulate and disrupt energy flow and balance. Emotional distress may arise from living with overwhelming feelings such as fear, anxiety, anger, frustration, grief, or boredom. Other well-known threats to brain health include chronic inflammation, toxins, pathogens, heavy metals, excessive alcohol consumption, and smoking.

Thus, it is wise to eliminate harmful habits and substitute them with healthier ones. Strengthening the immune system enhances the body’s natural healing abilities, including processes like autophagy, which helps eliminate certain intruders. Reducing visceral fat is crucial, as it harbors many toxins.

Naturally increasing glutathione, the body's primary antioxidant, can bolster the defense system and shield the body from harmful agents. I elaborated on this in my article titled "Three Tips to Maintain Healthy Glutathione Levels Naturally." Additionally, supplementing with various nutrients and detoxifying agents, such as activated charcoal, may help remove heavy metals from the digestive tract.

Habit #3 — Build Cognitive Reserves

The previous two habits focus on maintaining a healthy body and mind to stave off cognitive decline. However, cognitive decline is a natural part of aging that we cannot entirely avoid. While the risk of dementia rises with age, studies suggest that dementia is not solely an age-related condition. Factors such as underlying health issues and harmful lifestyle choices—like poor nutrition, inactivity, toxins, chronic stress, inflammation, and genetic predisposition—play a significant role.

The concept of cognitive reserve suggests that enhancing various brain regions during youth allows them to function more effectively as we age. The greater the number of neural connections formed, the more robust our cognitive function becomes.

Engaging in activities like reading, writing, problem-solving, singing, playing musical instruments, dancing, self-reflection, laughter yoga, learning new languages, high-intensity training, and mindfulness practices can significantly strengthen cognitive reserves. I advocate for incorporating everyday activities as mental enhancers to maintain cognitive vitality. Operating in a state of flow can also aid in building cognitive reserves.

It's essential to avoid burnout, as discussed in my article titled "Three Practical Approaches to Prevent Burnouts in Life." Furthermore, enhancing cognitive flexibility and emotional regulation can contribute to building cognitive reserves. I shared five strategies for improving cognitive flexibility and emotional maturity in my article "Five Habits to Increase Cognitive Flexibility and Emotional Maturity."

I have documented my experiences and insights on overall brain health, including the impact of mental health conditions.

Conclusions and Key Takeaways

Neurological disorders are challenging health issues that affect both individuals and their families. Common mental health conditions, including various types of dementia, lead to significant suffering and contribute to rising healthcare costs.

While we cannot control aging and its cognitive effects, we can delay their onset through preventive strategies, primarily by adopting healthy lifestyle practices. Seeking timely guidance from healthcare professionals is vital. Although promising treatments exist for certain neurological and mental health disorders, a cure for dementia remains elusive. Notably, researchers are developing medications that target the underlying causes of dementia, including nutritional deficiencies and lifestyle-induced biological changes.

Timely interventions may mitigate risks for some individuals. Based on feedback from my readers, I offer several actionable points for discussion with your healthcare provider. Feel free to disregard any suggestions that do not resonate with your situation.

1. Consider a personalized diet that focuses on nutrient-rich foods.
2. Engage in regular physical activity and develop a tailored exercise regimen.
3. Ensure you get sufficient and restorative sleep each night.
4. Express your emotions and consider therapy to manage chronic stress.
5. Seek medical assistance to address chronic inflammation.
6. Explore time-restricted eating to provide your brain with alternative energy sources.
7. Avoid smoking, harmful substances, and excessive alcohol consumption.
8. Eliminate toxins and pathogens; find ways to naturally initiate autophagy.
9. Build cognitive reserves through daily tasks, reading, writing, singing, dancing, self-reflection, and learning new skills.
10. Working in a flow state can enhance cognitive reserves.
11. Always remember to smile and laugh to keep your neural pathways healthy.

Thank you for exploring my insights. I wish you a vibrant and fulfilling life.