The Hidden Dangers to Your Brain: What The Ageless Brain Teaches Us
“Contrary to the current dogma, therefore, what is referred to as Alzheimer’s disease is actually a protective response to, specifically, three different processes: inflammation, suboptimal levels of nutrients and other synapse-supporting molecules, and toxic exposures.”
― Dale Bredesen
When it comes to brain health, we often think it's all about avoiding the obvious risks. But as Dale Bredesen lays out in The Ageless Brain, the true challenge lies in the things we don't see—like sugar, homocysteine, and microplastics—that silently impact our cognitive function over time.
I read his previous book, The End of Alzheimer’s, which I found so impactful that I recommended it to many of my patients, particularly those nearing or in the early stages of Alzheimer’s. So, when I found out The Ageless Brain was coming out, I was excited to dive in. It didn’t disappoint. While both books are deeply insightful, The Ageless Brain is geared more toward a younger audience, offering practical, evidence-based strategies that anyone can use to protect and enhance their brain health long-term.
This book is full of actionable steps to not just preserve cognitive function as we age, but also to improve it. The hard copy also has some great tables for reference points on blood markers, which I’m going to be going back to.
My notes were extensive, but I managed to narrow it down to three simple takeaways. Let’s dive in.
1. Sugar is the Brain’s Biggest Enemy
Dale Bredesen emphasizes that sugar is a primary contributor to brain aging and cognitive decline. He explains that while sugar may provide quick energy, it ultimately harms the brain in ways we’ve only started to understand. Here's why sugar is such a dangerous villain for our brains:
Sugar Accelerates Brain Aging
Sugar has been linked to a process called advanced glycation end products (AGEs), which occur when sugar bonds with proteins like collagen and elastin. This process damages the brain, much like it harms the skin, leading to reduced brain function and cognitive decline. Bredesen explains, "Sugar is the biochemical equivalent of a million years of evolution, compressed into 30 minutes." This reflects how our bodies evolved to crave sugar for a quick energy burst, but modern consumption of refined sugar has long-term consequences on brain health.Sugar and Insulin Resistance Lead to Alzheimer’s
One of the most alarming connections between sugar and brain health is insulin resistance, which plays a key role in Alzheimer’s disease. Bredesen highlights that when glucose spikes insulin, the body’s ability to clear amyloid beta is compromised. He notes, "Insulin resistance... has a profound influence on the ways in which brain cells transform sources of fuel into work." This process impairs the brain's ability to function properly, creating an environment conducive to neurodegeneration.
Takeaway: Cutting sugar from your diet isn't just about managing weight, it's about protecting your brain from the long-term damage that leads to cognitive decline. Reducing sugar intake is one of the most impactful changes you can make for your brain's health. For instant feedback on how your body responds to things like sugar, I recommend trying out a continuous glucose monitor (CGM).
2. The Role of Homocysteine in Cognitive Decline
Homocysteine, an amino acid produced during protein metabolism, becomes a risk factor for cognitive decline and neurodegeneration when levels are elevated. High homocysteine is linked to vascular damage, oxidative stress, and neurotoxicity, all of which accelerate brain aging and contribute to conditions like Alzheimer’s disease. Lowering homocysteine through dietary changes and supplements, particularly vitamins B6, B9 (folate), and B12, can help prevent brain damage. These vitamins help convert homocysteine into safer byproducts and are found in leafy greens, legumes, and fortified foods. Regular monitoring of homocysteine levels is essential for maintaining brain health and preventing neurodegeneration over time.
How to do it:
Monitor Homocysteine Levels: Get your homocysteine levels tested regularly, especially as you age. Elevated levels indicate an increased risk for cognitive decline, so early intervention is key.
Increase B Vitamin Intake: Ensure you're getting enough B6, B9, and B12 through foods like leafy greens and legumes. These vitamins are crucial for lowering homocysteine and supporting brain health.
Not able to get enough through dietary intake? Consider a vitamin from a reliable source. I recommend PerformanceLab NutriGenesis Multi for Men (& Women)
Adopt a Heart-Healthy Diet: A diet rich in omega-3s, fiber, and antioxidants helps lower homocysteine and protects both heart and brain health.
Manage Stress and Inflammation: Chronic stress can elevate homocysteine levels, so practice stress-reducing techniques like meditation, yoga, sauna, and exercise to protect brain function.
3. Minimizing Microplastic Exposure for Brain Protection
Microplastics went from being a rarely discussed issue to a global concern in a matter of years. These tiny plastic particles, which are present in our food, water, and air, have the potential to accumulate in the body and reach the brain. Research shows that microplastics can penetrate the blood-brain barrier, where they may cause inflammation and disrupt normal brain function. Studies on mice found that even moderate exposure to microplastics led to decreased levels of glial fibrillary acidic protein (GFAP), a key marker of brain inflammation.
While it's nearly impossible to completely avoid microplastics due to their pervasive presence, we can take several practical steps to minimize exposure and protect our brain health. One of the most effective strategies is to focus on organic, fresh foods and avoid plastic-packaged or processed foods. Microplastics often enter the body through food packaging and the processing of these foods. Additionally, reducing the use of plastic containers, straws, and bags, and opting for glass or metal alternatives for food and drink storage, can help reduce plastic intake.
Detoxification is another important step. Increasing fiber intake (aim for at least 30g per day) from whole foods like leafy greens, legumes, and nuts can support the body’s natural detox systems and help eliminate microplastics. Regular sauna sessions can also help in expelling toxins, including microplastics, through sweat. As little as 57 minutes of sauna a week can have a profound impact on your body in other ways, too, including heart health and your longevity. And don’t forget breathing exercises, which can help clear microplastics from the lungs, supporting better respiratory function and overall brain health.
While microplastics are a major concern, taking these proactive measures can significantly lower exposure and help mitigate their harmful effects on cognitive health. The goal is to reduce the amount of microplastics in our bodies and create an environment conducive to brain protection and longevity.
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