1 What is the most important resource that you need to thrive at work, advance in your career?
I will give a prize to the person who gives me the best answer
MATERIAL 1 WHITE BOARD to write audience’s answer
DRYERASE MARKER for writing
Single-packed chocolate for winner’s price
Thanks for your answers What about your brain? (Or: yes, your brain)
Living in the UK you have 20% chances to lose what is most important to you, for quality of life and work: your reasoning, sense of space and location, sense of time, problem solving and judgment skills, ability to carry out familiar tasks and to feel appropriate emotions according to circumstances, memory 3 Can anyone guess why?This is evidenced by statistics and science, and it’s in the public domain
I want to talk about this because it can affect your working life (especially if you need to care at some point for someone who loses his brain)
If you don’t know already, I tell you now that in England and Wales 1 person every 5 develops some form of dementia, and 60% of these dementias areAlzheimer's Disease (AD)
AD causes a much faster deterioration of cognitive function than what due to natural aging declines In the final stage of this disease,Alzhaimer, the brain even shrunk significantly its volume:
I hope this motivates you to take action and do something now to reduce the risk that one day you can develop the illness Or that someone dear to you does (In which case, you may even need to leave the workforce, to become a full time carer)
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Additionally, as you live in the UK, you have 43% of chances to die from it (because that’s theAD death rate per 100k people, standardized by age)
I tell you this because I want to further motivate you to take action and do something to mitigate the risk of developing this disease (in impact and likelihood) for yourself and for your dear ones, and even in your community of influence (be it your workplace, your worship place or some club)
6 At a global level, the UK is second only to Finland in terms of chances of dying fromAD/other dementia
but in the UK, the chance of death byAD is more than double than in France, where it’s 19%
Although France is not doing very well either in terms of prevention of this illness 7
For instance, in Singapore the chance to die from dementia is 100 times less than in the UK: 0 43%
(remember we are talking about the death rate per 100k people here, standardized by age: so it does not depend of how many people live in each country, and it does not relate to how many people are young or elderly in each country: standardization puts countries in equal conditions) 8
In England and WalesAD is the leading cause of death: it means you have more chances to die ofAD and other dementias than any other possible illness
it’s the 7th leading cause of death globally
Over the last decade in the USAthere has been a change in the percentage of people withAD of 145%: the highest among diseases for which there was the highest funded research (this is not related to a longer expectancy of life: the lifespan in the USAand UK has first flattened, then decreased during the last decade However, the global demographic age-structure has seen an aging trend: the % of people older than 65 yo has increased, and the % of people younger than 25 has decreased)
Currently in the UK 850K people are affected byAD It has been forecasted that in 2025 there will be 1 million people who suffer fromAD, and 2m by 2051
Globally, 131 million will be affected byAD in 2051 The good news is that it normallyAD affects people only later in life: with 1 in 20 developingAD after 65 yo, and 1 in 5 after 85 yo (after 65 the risk to developAD doubles every 5 years)
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Even if you don’t developAD, living in the UK you have another 43% of chances that a relative of yours developsAD or other forms of dementia
In the UK, women have 2.5x more probabilities than a men to become a carer of someone with AD and to provide care 24/7 for 5 yrs: 70% ofAD carers are in fact women in the UK
Also, women live longer, (¾ of 90 yo are women) so more women haveAD.Also, changes in estrogen levels over a woman’s lifetime increase herAD risk
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In the U, 19% of women carers have to quit their paid jobs in order to provide unpaid care forAD;
while another 17% feel penalized at work, have to shift to part time, leave early or start late and take even unpaid leaves for caring duties
Women feel less supported and isolated after they become carers: many develop depression 16
What’s lost to the economy is significant: at family level, at business and at state level
In the UK the value of unpaid care forAD in 2022 is £16 billion. It is projected to more than double by 2040, reaching £37bn: all lost earnings to individuals and families, without counting the lost revenue for quitting jobs or shifting into part time. For the economy it means lost purchases that raise GDP. For employers it’s lost talent and cost for paid leaves. For the state, lost taxable income, huge social care and public health cost 13 https://www.dementiastatistics.org 14 https://alzheimer.ca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia
15https://www.alzheimersresearchuk.org/about-us/our-influence/policy-work/reports/women-dementia/ 16 calculatedhttps://wwwalzheimers org uk/sites/default/files/2019-11/cpec report november 2019 pdf
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In the US the value of unpaidAD care is now $272bn (out of $320bn of total cost, which will reach $1 trillion USD by 2050: the scale is huge)
In the UK the total cost ofAD care in 2022, including also paid care work, has been £40bn.
It is projected to reach £94bn in 2040
Of the £40bn total cost forAD in 2022, the government has paid £16 5bn to cover social care and is expected to pay £45bn in 2040 (47% of the total projected cost of £94bn) The rest is covered by the families of individuals withAD
Gender bias causes significant societal expectations and pressure on women for providing unpaid care for family members: this is a cultural obligation in cases in which affordable state subsidized care is not available
Gender norms such as the attribution of more nurturing traits to women are most often used to place caring pressure on women only.
So this is what we know about the scale of the huge impact of theAD on individuals, their family, their employers, the state and society. We know that it affects women the most, both in their health and career, so it’s also a gender equality issue both in public health and at work.
How do we fix it? How do we reduce the risk and mitigate or delay the symptoms of developingAD? We are going to analyze what we have the power to do as individuals - for ourselves, and for others - and what employers and the state can do to facilitate and support employees and citizens in their personal efforts to reduce or mitigate the risk, and help the sick and their caregivers 17
https://wwwalz org/media/Documents/alzheimers-facts-and-figures-infographic pdf 18 https://www.alzheimers.org.uk/sites/default/files/2019-11/cpec report november 2019.pdf 19https://wwwalzheimers org uk/sites/default/files/2020-04/Womens-unpaid-dementia-care-and-the-impact-on-employment pdf
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Likely for us, there is a lot that we can do to reduce or mitigate the risk ofAD Midlife (45-65 yo), is a crucial time in which we MUST take care of our brains (cannot postpone prevention any longer)
The solutions I recommend:
1. know - and teach to others, rise awareness about - what lifestyle habits may preventAD; 2. develop these habits and help others to do the same - also in your workplace, family etc
3. advocate for support from employers and the state: - to make easier and viable to adopt the new preventive lifestyle habits - to raise awareness through educational events, workshops and campaigns - to helpAD patients and their carers -
I am going to walk you through all the 3 steps, and I’ll share a tool to build preventive habits (point 2)
Good news: the same good habits to fend off AD benefit you from the moment you adopt them, and yield long term pay off:
1. improved mental + physical health 2. higher mental acuity for work 3. enhanced cognitive performance 4. reduced risk of heart disease and other chronic illnesses, as diabetes So what are the preventive habits to adopt?
1. mental rest, starting with good quality and sufficient sleep
Consider clocking 6 to 8 hours of sleep per night (to help the brain eliminate the toxins and proteins that lead to AD) and adding mental rest through meditation, spending time in nature/with animals, cultivating practices for good sleep (e g regular sleeping times, lower lights when going to bed etc). Try to influence employers to establish a policy of no work emails to reply and no calls to answer at night, if they aren’t for reasons of life/death/ safety (not applicable for all jobs!) Advocate for better municipality policies and more effective enforcement of rules for light and noise pollution 23 https://wwwwho int/publications/i/item/global-action-plan-on-the-public-health-response-to-dementia-2017---2025 24 to 35 https://wwwbrainhealthkitchen com/aspen-brain-institute-eat-way-good-brain-health/ 24 to 35: https://alzheimerca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia
24 to know more: https://embed ted com/talks/matt walker sleep is your superpower
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2. social engagement, by cultivating healthy interpersonal relationships
Consider letting go of toxic relationships but not slip into isolation when getting older (e g by getting involved in community building, social dancing, joining a club; reaching out to dear ones; expressing gratitude). Try to influence employers to set up social spaces such as a canteen and gym Advocate for more public funded social activities
3. physical movement, including a moderate level of aerobic exercise
Consider exercising for 30-60 minutes per day (it decreases blood pressure, regulates cholesterol and blood sugar, avoids obesity, improves brain structure, nutrition and oxygenation, and produces a protein called brain-derived neurotrophic factor that improves your attention, focus and memory). Try to influence employers to pay for a gym and to allow time off to exercise in working hours breaks. Advocate for state subsidized gyms or equipment
4. stress mitigation, by finding ways to manage or prevent stress
Consider including in your schedule regular practices of yoga and/or mindfulness, meditation, and consider trying to make sure to check off the first three points about AD preventive habits, as they significantly help to be resilient to stressors;
28 of course everyone is different, and you need to learn by trial and error what works best for you (for example, meditating while taking a warm bath/spa)
Try to influence employers to provide a quiet room in the workplace (where to relax, have pods to nap, prayers/scriptures reading/meditation areas); to offer wellness programs and yoga at work, stress monitoring wearables; to allow breaks. Advocate for state policies that require breaks in working hours, the possibility to shift to less stressful roles
25 https://thepuristonline com/2021/12/find-your-vibrance-2/ 25 to know morehttps://vibrantdoc com/blog/lifestyle-medicine/socialize-blue-zone-style/ 26 to know more https://wwwsciencedailycom/releases/2018/03/180315101805 htm 27 to 28 to know more https://wwwted com/talks/kelly mcgonigal how to make stress your friend 24 to 35 https://wwwbrainhealthkitchen com/aspen-brain-institute-eat-way-good-brain-health/ 24 to 35: https://alzheimerca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia
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5. good hearing preservation, by correcting eventual hearing loss
Consider correcting hearing loss after midlife through hearing aids or implants or surgery, and eliminating earwax blockages (this is because bad hearing can reduce socializing activities and may affect other cognitive functions). Try to influence employers to offer yearly hearing checks at work, advocate for state policies to make it mandatory
6. mental stimulation, through engagement in intellectual activities
Consider keeping the mind active thanks to regular "gym brain" activities (e g reading, mind games) Try to influence employers to distribute more equally among the employees the mind numbing activities and the creative and mind stimulating ones; advocate for state funded language courses and learning centers for the elderly, brain gyms. 31
7. avoidance of smoking and of other behavioral risk factors
Consider quitting or reducing as much as possible smoking tobacco, because it can double the risk of dementia This is due to the fact that it narrows blood vessels in the brain, which causes brain damaging oxidative stress, and increases the risk of diabetes and cardiovascular disease, making harder to pump blood to cells in the brain 32
Alcohol and recreational drugs, exposure to air pollutants, unchecked or unmanaged health conditions (especially diabetes and high blood pressure, unhealthy weight and gum disease), dehydration, low care in head injury prevention: are all behavioral risk factors for AD, to be avoided
Try to influence employers to offer health checks for diabetes and cardiovascular diseases at work, and advocate for policies that make it mandatory; advocate to improve enforcement of regulations for no smoking, and protective helmets if relevant 29 https://wwwhopkinsmedicine org/health/wellness-and-prevention/the-hidden-risks-of-hearing-loss 30 https://www.ted.com/talks/lisa genova what you can do to prevent alzheimer s 31 https://www.gov.uk/government/publications/dementia-applying-all-our-health/dementia-applying-all-our-health 32 https://www.alzheimers.org.uk/sites/default/files/2018-12/Dementia Risk DEC2018.pdf 32 https://www.thelancet.com/commissions/dementia2020 24 to 35 https://wwwbrainhealthkitchen com/aspen-brain-institute-eat-way-good-brain-health/
24 to 35: https://alzheimerca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia 33
8. Brain-healthy eating and cooking, including neuroprotective foods
Consider a shift towards a diet that prevents chronic inflammation in the body and in the brain
New nutritional habits are the most challenging lifestyle changes to implement, and the hardest new habits that one can train for (in order to turn daily and frequently repeated small actions into effortless second nature mindless habits).
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This is because following a healthy diet involves the absorption and management of plenty of new information (or following a dietologist’s diet plan). Healthy and anti-inflammatory diets to prevent AD are the MIND mediterranean and plant rich ones.
Try to influence employers to offer in canteens and bars at work more healthy neuroprotective foods, and to reduce the brain damaging ones. Advocate for mandatory education about healthy nutrition in primary and secondary schools, and subsidized or free courses for adults in the same 35 So let’s recap:
physical exercise
stress management
hearing preservation
mental stimulation exercise
quit smoking and other risk factors
brain-healthy anti-inflammatory diet 36
Luckily it is possible to turn new small and controllable actions into effortless second-nature habits (the “atomic habits”: controllable, yielding a compounded pay-off, providing long term benefit).
New habits that are related to healthy and balanced nutrition are at the basis of other healthy lifestyle changes too: in fact, a good diet also enhances energy and wellbeing, and therefore it makes it easier to embrace other healthy lifestyle habits (as it gives more energy, good mood, vitality) 24 to 35 https://www.brainhealthkitchen.com/aspen-brain-institute-eat-way-good-brain-health/ 24 to 35: https://alzheimer.ca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia 33-36 https://wwwalzinfo org/articles/prevention/foods-that-fight-inflammation-may-lower-dementia-risk/
37 What are neuroprotective foods? (So what foods are the brain protectors that give power and cognitive efficiency to your brain now, and mitigate your brain decline in some decades?) MATERIAL
WHITE BOARD to write audience’s answer
DRYERASE MARKER for writing
Single-packed dry-fruit for winner’s prices 38 Let’s see how many neuroprotective foods (and recommended portion sizes for each) you can guess. I’ll show you the foods and you have to tell me what you think Who gets right the most answers will be given a price Fried foods and fast food 39 no, they are brain health-treats because of their high concentration of saturated fat: cutting back on those is proven to reduce AD risk because they are inflammatory
Men should eat less than 30g of saturated fat a day, women less than 20g Calories from saturated fat should stay below 10% of total calories per day (To calculate the kcal % from saturated fat per day: multiply the grams of intaked saturated fat over the day for 9 kcal per gram, and divide for tot day kcal) 40 Cheese from organic-fed healthy animals who live happy, cage-free
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no, cheese contains as well high saturated fat
Cutting on butter, cheese mayonnaise and coffee creamer helps reduce inflammatory saturated fat Some hard cheese such as parmesan has a bit less saturated fat, so it’s to prefer. (Note: this is not a marketing presentation for Italian food! ��)
Goat cheese is also included in Blue Zones diets. Cheese healthy portion size is maximum 30g/day: 1 index finger length, fingertip height, of cheese 42
Berries
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Yes, they are rich in antioxidants: flavonols, a type of flavonoid, are anti-inflammatory and may reduce and repair cell damage; anthocyanins, found in red, blue and purple berries, may protect the brain from aging
The minimum recommended dose is 1/2 cup twice per week, to reduce AD risk by 50% Frozen or dry berries are good too (as long as without added sugars, juice and preservatives) 44 Leafy greens 37 to 58 https://www.brainhealthkitchen.com/aspen-brain-institute-eat-way-good-brain-health/
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Yes, who eats them daily has 11 years younger brains on MRI scans
They include: rocket, Bok choy, Kale, Spinach, Collard greens, Dandelion greens, Swiss chards, Mustard greens, Lettuces, Artichokes and more
A serving of raw green leafy vegetables is 1 cup, cooked is ½ cup (according to the American Heart Association). A fist with your hand is about 1 cup. 46 Olive oil, 100% fat
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Yes, it’s good Apopular belief is that it has a low smoke point and should not be used for cooking in high heat, but this isn’t supported by science Raw has better nutrients though
Up to 1-2 tablespoons per day it’s a brain neuroprotector because its polyphenols act as antioxidants in the brain It also helps absorb brain-beneficial phytonutrients (e g flavonoids) and the fat-soluble vitamins A, D, E and K. 48 Chocolate
the weakness of many
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yes it’s good, but in moderation. The darker the better, at least above 75%:
so it has less sugar and more flavonoids, which increase blood flow to the brain for some hours, and can potentially: protect neurons against neurotoxins-induced injury, suppress neuroinflammation, enhance memory, learning and cognitive function (for 2-3 hours, also due to: stimulants such as caffeine and theobromine; feel-good phenylethylamine that help release dopamine; the neurotransmitter anandamide, that activates pleasure receptors in the brain ) 50
Alcohol
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It depends: 55 ml of red wine/day is good
Red wine grapes contans resveratrol: it can have potential neuroprotective effect because it protects the neurons from a neurotoxin that contribute to the creation of senile plaques of neurodegenerative diseases, such asAD However, the amount for which the benefit of red wine outweighs the damage is only 55 ml only (New studies suggest that drinking as little as one beer or glass of wine per day causes a shrinkage in brain volume equal to 2 years of brain aging) 52
Feel-good pastries and desserts
.. obviously only organic ingredients and hand made, or made in a village bakery with the milk of the free cows in the nearby fields, without air pollution.All very fresh ingredients
No, they are brain health-treat
Desserts contain trans fat and sugar, which is inflammatory for all body, especially for the brain, Refined sugars in sweet and savory foods can negatively affect your mental health: these sugars worsen depression and anxiety
Pasticerie and high-sugar food are to eat only rarely (e g during celebrations) limiting oneself to 1 sweet food item per day and below 100 kcal 54
Oily Fatty fish
Our brain is 90% fat. One portion (115g raw, 140g cooked, or the size of a palm) of oily fish such as salmon, mackerel and sardines should be eaten twice per week (alternative: supplements of 500ml per day of DHA + EPA from algae or fish oil) as the brain needs it for efficient growth and strengthening of synapsis, brains cells signaling transmission, e g without it serotonin cannot dock into its receptors)
However: consider avoiding tinned or canned food because nutrients are lower, salt and sugar high, and so BPAunhealthy chemicals ! 56
Adeficiency of DHAin the diet is associated with a 70% higher likelihood of developingAD or other forms of dementia
Omega3 DHA and EPA have to be intaken from fish or fish oil or algae, because the body can turn only 0.5-4% of ALA Omega 3 into DHA: so the Omega 3 ALA from nuts, avocado, chia and flax seeds are still good for your health, and to include in your diet, but not a substitute for DHA
com/2022/10/mind-body-nourishment/
nlm nih gov/pmc/articles/PMC4537710/
com/aspen-brain-institute-eat-way-good-brain-health/
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Seeds and nuts
very rich in fat
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Yes, 30 g per day is good for the brain: they have good fat, fiber & micronutrients
One serving of nuts or seeds of 30g is about a ¼ cup, so a small, cupped handful. For nut butters the serving is equal to 2 tablespoons. Almonds: high in magnesium and vitamin E Peanuts: high in folate vitamin B Brazil nuts: high in selenium Cashew: high in magnesium Walnuts: high inALA
Eat fruits and vegetables from all colors to supply your body a good variety of micronutrients (without supplements need, except for vitamin D, and B12 if vegetarian)
Portion: fill 1/2 of your plate with fruits and veggies, at least for lunch and dinner. Cook the vegetables with spices, especially cumin, paprika, cayenne, which are anti-inflammatory, and gives more taste
Good gut health is essential as well for brain health because it helps to avoid body and brain chronic inflammation Foods rich in probiotics, the good bacteria, are usually fermented foods:
Kefir, Yogurt, Tempeh, Sauerkraut, Miso, Dill Pickles, Kimchi, Kombucha, Brine-Cured Olives (wine, beer, cooked sourdough bread are fermented foods, but without probiotics)
com/aspen-brain-institute-eat-way-good-brain-health/
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Avariety of probiotics, and fiber (prebiotics) is essential: aim at 30+ plant foods per week
DISCLAIMER
According to research, fiber helps prolong periods of Ulcerative Colitis remission. However, insoluble fiber can make UC symptoms worse in a flare. Also cruciferous aren’t good for hypothyroidism: talk with a dietitian before changing your diet
AD risk can be reduced significantly, and we can reverse the current “trend of an impending dementia epidemic” by empowering us to take care of the brain.
Shifting toward a more plant-rich diet (e g MIND) has good evidence of reducingAD risk Plant based eating means that 90% or more of what we eat comes from vegetables, fruits, nuts, seeds, beans and legumes This type of diet gives the brain phytonutrients, brain-friendly fats, and fiber, 63
ASSESSMENTOFTHE STATUS QUO
Start by taking an honest assessment of what you eat on a daily basis by keeping a food diary (there are many apps that can help to do this quickly, logging foods you eat by scanning barcodes or searching databases and logging quantities E g MyFitnessPal) 64
CHANGETOACHIEVEAFUTURE STATE
To eat a brain-healthy diet, and follow a brain-healthy lifestyle, I have prepared for you a healthy eating goals tracker, which is at tool to build healthy eating habits: checking the boxes every day, to keep track of what you still need to eat, helps you to remember it over time, without the tracker