5 ways to build an Alzheimer’s-resistant brain | Lisa Genova

Only 2% of Alzheimer’s is 100% genetic. The rest is up to your daily habits.

People want a perfect memory. They wish that they can remember everything that they want to remember. But it doesn't work like that.

Most people over the age of 50 think that forgetting someone's name or forgetting why they went into the kitchen is a sign of Alzheimer's. It isn't. Most of our forgetfulness is perfectly normal.

If you are worried about developing Alzheimer's or another form of dementia, some simple lifestyle modifications can help prevent it: getting enough sleep, exercising, eating a balanced diet, and managing stress.

00:00 The truth about memory & forgetting
01:12 Alzheimer's cause & symptoms
04:21 You need sleep
05:13 Eat a healthy diet
05:45 Exercise, even a little bit
06:15 Reduce stress levels
07:15 Always learn new things
08:39 The good news ...

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About Lisa Genova:
Lisa Genova is the New York Times bestselling author of the novels Still Alice, Left Neglected, Love Anthony, Inside the O’Briens, and Every Note Played. Still Alice was adapted into an Oscar-winning film starring Julianne Moore, Alec Baldwin, and Kristen Stewart. Lisa graduated valedictorian from Bates College with a degree in biopsychology and holds a PhD in neuroscience from Harvard University. She travels worldwide speaking about the neurological diseases she writes about and has appeared on The Dr. Oz Show, Today, PBS NewsHour, CNN, and NPR. Her TED talk, “What You Can Do to Prevent Alzheimer’s,” has been viewed more than five million times. The New York Times bestseller REMEMBER is her first work of nonfiction.

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Read more of our stories on cognitive decline:
Your personality is linked to risk of dementia and cognitive decline
Is sleeping longer than 6.5 hours a night associated with cognitive decline?
Risk factors that determine whether you’re more or less likely to develop cognitive decline

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[kimstacks]

For the impatient, the 5 are :
04:26 Get enough sleep
05:14 Diet or rather Mediterranean Diet Eat colorful foods
05:50 Exercise such as Brisk walk for 30 mins 5 times a week
06:18 Avoid chronic stress. Constantly high cortisol levels are bad.
07:17 Learning new things => building cognitive reserves which are redundant neural connections which allow dancing around the gunked up connections

the 5 work as well as any pills. Just do them.

[mkdmashup]

just notes for me

1. sleep - duh get enough sleep
2. diet - mediterranean diet helps; eat fruits, fatty fishes, nuts, beans, green leafy veggies, olive oils
3. exercise - brisk walk for 30 mins/4-5 times a week
4. reduce chronic stress - constant fight or flight is bad; manage stress by yoga, mindfulness, being with people
5. learn new things - build cognitive reserve, new neural connections to take a detour between two "memories" in case the direct path is blocked

[Alritealritealrite]

I've had OCD my entire life and I've dealt with what they call now false memory OCD. It makes it hard to know what has happened and what hasn't happened throughout my life. Now in my 40s the other day I woke up and started looking for a medication and could not find it. It took me a while to realize I stopped taking that medication years ago. Memory is a strange thing

[aricaice]

After resetting my life, I'm happy I've been doing the five things she mentioned already. Alzheimer's and Dementia are two diseases aside from cancer that I am deeply scared off. Because you will lose a big bulk of yourself in the process.

[outorii]

So my mom was diagnosed with early onset Alzheimer’s, she was 64 at the time, I was 16. She was a radiologist, meaning for most of her adult life, around 20 years she spent staring at a screen in a dark room. My grandpa also had altzheimers but we found out that both his and my moms weren’t genetically transmitted. Both had extremely stressful lives, my mom particularly had terrible sleep issues because of her circadian rhythm being disrupted because of her work in the dark.
From personal experience I would say the most major factors contributing to my moms altzheimers was her lack of sleep and stress. (This same job refused to give her leave on disability for 6 months and the government refused to pay her disability for two years as well)

[otterpoet]

This is one of the deepest fears I have. And somehow, in a few short moments, you helped ease those worries. Thank you for the work you do, Dr. Genova.

[caitlynmeyer]

My grandfather had Alzheimer's. My dad was the prime example of how to live to ward it off if he were to inherit. Master of many trades but never done learning. Active and very fit. Immensely social. He was diagnosed with brain cancer at 66 and passed away by 67. I myself don't live life to the fullest. At about half his age now (I'm 32) I need to get rid of the fear of dying early and fear more dying much older with much regrets of living life half arse.

[EndySefa]

1. Sleep well (enough and quality)
2. Eat well (mediterranean diet)
3. Exercise regularly (30 min walk etc.)
4. Do meditation or yoga (reduce stress)
5. Learn new things (a new language, hobby etc.)

I got 3 of these. I need to improve the first two.

[arshumanmalik]

Dealing with Alzheimers is challenging, but igrotum is making it more manageable. Grateful for the positive impact on daily functioning.

[nomadexplorer]

Thank you Dr. Lisa Genova. Your simple prescriptions are marvellous.
I am a 77 year-old-male, healthy and doing well. My sleep is light. Otherwise, people like my sense of humour and my long and short term memory is good. I exercise, have a controlled diet, have no anger, read books and play the guitar. I wait for a pleasant sunrise and sunset. My better half for the last 45 years is caring and loving. I do household chores. Fortunately, we both do not suffer from any lifestyle health

[OmniphonProductions]

I've been a Police/Fire/EMS Dispatcher for 21 years, at this point. That means, rotating shifts (with mandatory overtime), in a high stress profession, often during hours when junk food is the only available option (without pre-planning), leaving me with the choice of whether to spend my few remaining hours each day with my family or exercising self-care. Imagine my joy at finding out how learning new things can create redundant neural/cognitive pathways. By that point in the video, I was rather discouraged. However, as a lifelong lover of learning (the type who friends and family have designated their official Fact Checker), I'm glad to know _that_ will help to inhibit cognitive deterioration later in life. Now, I just need a nap and a salad. LOL

[happyshippingstudios]

Avoiding stress and getting enough sleep isn't always possible for everyone. Some people live in poverty and deal with insomnia, mental illness, etc. I think the best thing you can do is not worry about the future so much and just do your best. Life happens.

[mariezenaida]

This video is a major assurance for me. I am 43, with Alzheimer's on both sides of my family, though neither of my parents has it. I do most of the things this woman suggests, hopefully they will stand me in good stead.

[aideenleavy]

Loved this video, simple, direct informative. My mother had Alzheimer’s and I fear it dreadfully. I try to do as many of the things you mentioned. The latest being intermittent fasting. I notice it has made me feel better in a lot of ways. I will definitely try to learn new things . This is definitely something we fall down on later in life.

[Kataang]

It’s amazing how much sleep, diet, and exercise are always the top ways to prevent disease! Always learning is an interesting and now obvious to me way for preventing this disease. It makes total sense. Thanks for the reminder to do these things. It’s easy to forget them.

[MacroAnts]

Why's this video say I've watched it before

[PtSachin]

Lisa you are doing a incredible, thoughtful & priceless work for society. Thanks a lot for your constructive efforts to educate people globally & creating awareness to overcome brain related issues in any form.

[bradstell]

Thanks Lisa, Keep up the important and great work. Blessings, Brad

[leidajansen]

Being a Nurse in school I did a schoolproject and it also included Alzheimers and the findings of Lisa Genova. Learned a lot from this 3 years ago. Thank you for teaching us more. 😊

[jasperstoj]

This video was brilliantly put together. I'm keen to see more from this channel!