Hello, this is Dr Dennis again. It’s so lovely to “see” you here. For those who visited this website for the first time, there are two series on everything about Dementia before this. Buckle up, get a small glass of Pinot (to unblock the drain😊), and let’s start as we talk about the plumbing and drainage system of our brain!
Friends, it is estimated that in 2021(1), over 6% of adult Australians (1.2 million) had one or more conditions related to cerebral vascular disease (CVD). This number increased to 1.3 million in 2022 (2). CVD is more prevalent in males than females. Chin up, men! We need to work hard to lose the race. The other common descriptive term is the burden of disease. Every year in Australia, millions of years of healthy life are lost because of injury, illness or premature deaths. This loss of healthy life is called the ‘burden of disease’. Dementia is one of “the top five burden” (6). Stroke occurs when there is a reduced blood supply to our brain, depriving our neurons of oxygen and nutrients and compromising the removal of toxins and waste byproducts from the neurons. If this happens repeatedly, it will reduce the volume of our brain, and we will lose memory. Strokes can happen overtly or covertly! Overtly is when you will experience paralysis, speech, visual, and sensory disturbance, and one can die from an acute stroke. Covertly is when the micro infarct (little strokes) commonly happens deep inside the brain due to poorly controlled blood pressure.
Picture A above shows a result of blockage of big arteries, which usually results in an overt stroke. In contrast, Picture B represents little strokes deep inside the brain (white matter), which are a result of hypertension, poorly controlled diabetes, sleep apnea, etc., and are usually covert until later in life.
The Potential Solutions – General Principal
- Aim to consume a low-carbohydrate diet—cut all sugars, dairy products, grains, and simple carbohydrates—and work with an Endocrinologist to adjust insulin and oral hypoglycaemic agents as insulin resistance improves.
- Prioritised Monosaturated (MUFA) and Polyunsaturated (PUFA) fat over Saturated fat. Monosaturated fats can be found in Olive oil, Avocado, Sesame seeds, and nuts. Research shows that MUFAs improve cholesterol, decrease inflammation, and stabilise heart rhythms (3). Polyunsaturated fats can be found in Sunflower and Flaxseeds, nuts (Walnuts, Pine and Brazil), and fish (Salmon, Mackerel).
- Food/supplements that improve blood flow through nitric oxide generation (Spinach, Beets, Kale, etc).
- Aerobic exercise increases nitric oxide production, a blood vessel relaxant (in simple terms). It reduces blood pressure and increases BDNF (Brain-derived neurotrophic factor), which is tasked with neuronal maintenance, survival, plasticity, and anti-inflammatory and neurotransmitter regulation (4). Exercise also increases endorphin (happy hormone).
- Stress and Meditation – strategies to reduce the surge of adrenaline, which has an unwanted effect on neuronal health.
What is the main take-home message?
- The advice given here is not much different from the advice Cardiologists have been providing to heart patients.
- The difference is that the approach to managing vascular risk factors is more systematically planned and individualised as we all have “different sets” of vascular risk factors. For some, we must hammer more on lifestyle changes like exercise, not so much on diet; for some, the opposite.
Friends, there is a lot more information about these on the internet. Please feel free to approach your coach (i.e. me 😊).
Please call my PA, Melissa, on 0422 678 660, leave a message, or email info@mind4lifecoaching.com.au, and we will respond to you if you have any questions.
Finally, some of you (if you pay attention) may be wondering about the comment about Pinot I made earlier! I shall let the cat out of the bag, and there is good evidence that mild to moderate alcohol consumption (WHO definition, 30g & 20g men and women, respectively) has a protective effect on cognition, as they have a lower risk of cognitive decline (5).
References
- Heart attack, stroke and cardiovascular disease in Australia: Statistics and facts
- Heart, stroke and vascular disease, 2022 | Australian Bureau of Statistics
- Polyunsaturated vs. Monounsaturated Fat
- Brain-Derived Neurotrophic Factor in Brain Disorders: Focus on Neuroinflammation – PubMed
- Association Between Wine Consumption and Cognitive Decline in Older People: A Systematic Review and Meta-Analysis of Longitudinal Studies – PMC
- Australian Burden of Disease Study 2023, About – Australian Institute of Health and Welfare