Category Archives: Diet and Dementia

Diet and Dementia

Women Are More At Risk for Alzheimer’s

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But unfortunately no one has figured out why just yet. According to this blog on Alzmeimers.net, https://www.alzheimers.net/8-12-15-why-is-alzheimers-more-likely-in-women/ over half of the people living in the U.S. with Alzheimers’ are women. In fact, the chances of men developing Alzheimer’s is 1 in 11, and for women the chances are 1 in 6.

There are 2 working theories noted in the blog: When women carry the ApoE-4 gene, they are twice as likely as women without the gene to develop Alzheimer’s. Men who carry the ApoE-4 gene only have a slightly increased risk of developing Alzheimer’s.

The second theory is based on heart health. Men are more likely to die of heart disease prior to age 65, and those who don’t are presumed to have healthier hearts which may in turn protect their brains better from Alzheimer’s. But unfortunately, nobody has been able to determine with any certainty why the risk for women is nearly double that for men.

While not good news, it certainly reinforces my decision years ago to switch to a lifestyle that gave me the best chance of never developing dementia. I’m pleasantly surprised at how “mainstream” ketogenic diets have become. I walked into our local Natural Grocers store yesterday and was blown away by row after row of ketogenic supplements, protein powders, and books were on the shelves. In fact, I’m trying out a new product from Garden of Life called “Keto Fit.” It’s a weight loss shake that is made with grass fed butter and whey, probiotics, and has contains 70% fat, 20% protein and 10% carbs. And it was developed with help from Dr. Perlmutter, so that helped me buy into it. Here’s a link to learn more about it: https://www.gardenoflife.com/content/product/keto-fit-weight-loss-shake/.

I tried a vanilla shake this morning after a fairly long ride on the trainer (still enjoying Zwift) and it tasted good!

Diet and Dementia

Riding with Alzheimer’s

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Bicycling.com published an article last week called, “Alzheimer’s Couldn’t Stop My Father From Riding.” While this title sounds upbeat, the article was actually about how the writer’s father, who suffered from Alzheimer’s, would ride his bike nearly every day and often get lost and not return for hours. He would end up at a stranger’s home, get picked up by police, or, one time, a stranger picked him up and drove him around for 3 hours until he recognized where he was and could get home.

This article really got me thinking about what can happen when an avid cyclist, like the father in the story, refuses to stop riding. We think a lot about how to stop a person with dementia from driving, but this is the first time I’ve really been called on to think about how to handle a loved one who insists on riding 60-100 miles in a demented state.

My husband and I talked about it and he would be much like the father in the article – no matter how many times I tried to hide his bike, he would find it and insist on riding. Would I really be able (or want) to stop him? Of course I would not want him to get hurt, but how could I refuse him the one activity that would bring him joy?

It is painful to think about, and it just reinforces our decision to do everything possible to avoid dementia, including giving up sweets, processed foods, and other harmful carbs.

Diet and Dementia

New Study Shows “Startling Link” Between Sugar and Alzheimer’s

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A friend sent me this article today from the Atlantic, discussing the results of a recent “longitudinal study” that studied the impact of blood sugar on dementia. But first I had to look up what a longitudinal study was! Here’s what I learned from the Journal of Thoracic Disease:

“Longitudinal studies employ continuous or repeated measures to follow particular individuals over prolonged periods of time—often years or decades. They are generally observational in nature, with quantitative and/or qualitative data being collected on any combination of exposures and outcomes, without any external influenced being applied. This study type is particularly useful for evaluating the relationship between risk factors and the development of disease, and the outcomes of treatments over different lengths of time. Similarly, because data is collected for given individuals within a predefined group, appropriate statistical testing may be employed to analyse change over time for the group as a whole, or for particular individuals.”

This particular study followed 5,189 people over 10 years. The findings were that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar. The Atlantic article goes on to discuss other studies with similar findings and includes a discussion about the higher risk of dementia in people with diabetes. It’s an easy read, so be sure to check it out.

I’m thrilled to see that the word is getting out about the dangers of sugar. I only hope younger people will listen, as the damage begins in the brain far before you notice any signs of cognitive impairment.  And sugar is a tricky one – it is in so many things, and is incredibly addictive. My brain lights up any time I ingest sugar.  If I wasn’t convinced of the harm it does after ready research study after research study, I’m sure I’d still be reaching for a box of Hot Tamales (one of my former favorites) or that chocolate chip cookie present at nearly every conference I’ve attended the last few years.  I therefore feel a responsibility to help spread the word, and I hope you will, too!

Diet and Dementia, Ketosis, Travel and food

How I lowered my cholesterol 40 points

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I had my annual cholesterol check recently and am very excited by my results. I’ve lowered my “bad” cholesterol by 40 points! And I have the perfect ratio of Triglycerides to HDL – 1:1. I was not able to get a particle study done to determine whether my LDL particles are dense (bad) or fluffy (good). I did, however, find an excellent article that not only provides one of the best explanations of cholesterol that I’ve seen, but also provides guidance on how to determine whether you have the fluffy or dense particles in your LDL cholesterol.

The author notes a prior study that found that the Triglyceride to HDL ratio can predict particle size. In the study, 79% of individuals with a ratio above 3.8 had a preponderance of small dense LDL particles (bad). 81% of those with a ration below 3.8 had a preponderance of large, buoyant particles (good). Since I have a ratio of 1, I’m going to believe I have a high number of fluffy particles, but will still search for a study to confirm this.

So how did I do it? First of all, I wasn’t trying to lower my cholesterol. Last year I had a similar 1:1 ratio of Triglycerides to HDL. My “bad” cholesterol, however, was pretty high, but nothing my doctor was concerned with. I was focused on eating cleaner food. I am now far more militant about only eating grass-fed beef, organic vegetables and wild seafood. I am also diligent about intermittent fasting. I do it nearly every day and some days I’ll only allow myself to eat one meal, that is the same size as if I had eaten 2 other meals.

I’ve been more diligent about fasting because of some compelling research out there on how good it is for your mitochondria. I’ll write a later blog post about that, as it is really fascinating and crucial for others to hear about.

To summarize, I continued to follow a ketogenic diet the past year – high good fats, minimal protein and very low carbohydrates. I focused heavily on only consuming good meat, wild seafood, and organic vegetables. I fast regularly. As a result, my bad cholesterol came down by 40 points. This is right in line with the recommendations made in the article, and in other research I’ve read about cholesterol (you can view my prior blog post on this topic as well).

Diet and Dementia, Uncategorized

Exciting drug trial happening, but I’ll stick to my ketogenic diet

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If you watched 60 Minutes tonight, you saw a special called “The Alzheimer’s Laboratory.”  A drug trial is underway in Medillin, Colombia, to determine whether a drug produced by Genentech can prevent or destroy the buildup of amyloid plaque in the brain, widely believed to cause Alzheimer’s. Here’s a  Wall Street Journal article   from last year last discussing the same trial:  http://www.wsj.com/articles/in-battle-against-alzheimers-heres-ground-zero-1430127182

This trial is different from others, as participants will receive the drug prior to showing any Alzheimer’s symptoms. Prior drug trials involved participants who already had the disease, and it is believed they were too far advanced for the drug to make a difference. If this trial is successful, the drug will slow or prevent accumulation of amyloid protein in the brain.

I truly hope the drug being tested works to breakdown or prevent the formation of amyloid protein. It will be a major breakthrough in Alzheimer’s prevention. Regardless, I will continue to encourage everyone I know to follow a ketogenic diet as it, too, is designed to prevent the buildup of amyloid protein in the brain.

If you are reading this blog and haven’t read “Grain Brain” by Dr. David Perlmutter, go buy it now. He will explain how proteins become deformed through a process called glycation – the bonding of sugar molecules to proteins, fats and amino acids – resulting in the creation of advanced glycation end products (AGEs). AGEs cause protein fibers to become misshapen and inflexible. While glycation is a product of our normal metabolism, too much is a bad thing and sugar makes it worse. High levels of glycation are associated with cognitive decline, kidney disease, diabetes, vascular disease and the aging process. According to Dr. Perlmutter, the best way to keep AGEs from forming is to reduce the availability of sugar in the first place.

As I said at the beginning, I’m rooting for the drug trial to work. However, it will be at least 2020 before we know, and I refuse to rely on a possible drug treatment when a natural and healthy way to prevent Alzheimer’s is completely within my control. It’s been almost 2 years since I started a ketogenic diet and I have only one regret – that I didn’t start sooner.

Diet and Dementia

More evidence – MCTs support cognitive improvement

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The results of a  study  on the use of Medium Chain Triglycerides (MCTs) in a meal for elderly adults was recently published in Psychopharmacology (August 2016). The study included 19 adults over the age of 60 who did not have dementia. The purpose of the study was to determine what effect, if any, a ketogenic meal (consisting of 20g of MCTs) had on cognitive function.

The adults were given the ketogenic meal and then tested 90 min and 180 min following the meal. Placebo meals were provided on separate days.

The study showed elevated ketone bodies in the adults after the ketogenic meal. The subjects also showed positive effects on working memory, visual attention and task-switching after ingesting the ketogenic meal.

The meal given used Ketonformula – a formula for ketogenic diets developed by Meji Co Ltd in Japan. I wasn’t able to find a website for this product.

MCTs can be found from numerous sources.  Ones I like best are coconut oil, Bulletproof Brain Octane (sold on the Bulletproof.com website), and you can buy it in powdered form from Quest nutrition. While there are many other products on the market, the above are the primary sources I use for MCTs.

Diet and Dementia, Ketosis

Ketones, athletic performance and Alzheimer’s

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I ran across a great article by Dr. Mercola that summarizes the use of ketones in improving athletic performance and for battling Alzheimer’s and other diseases. There are also links to some other informative articles and interviews. I have experimented with exogenous ketones, Ketoforce and KetoCaNa, and wrote about it in a prior blog post, “Experimenting with ketone supplements.”

I have stopped using ketone supplements prior to long rides in favor of another product, Vespa, that I will write more about later. It tastes better and is far easier on my stomach. plus I experienced the same benefits as the ketone supplement. And I am relying on the natural production of ketones through adhering to a ketogenic diet combined with intermittent fasting.

I’m happy to see more and more articles published about the positive effects of ketones on athletic performance (cycling, in particular), and more importantly, on the treatment and hopefully prevention of Alzheimer’s, Parkinsons’, and other diseases. We have a long way to go to adequately inform people about the danger of sugar and other processed foods, and to open their minds to the benefits of ketones and a ketogenic diet. But I’m determined to be part of the group who does, and thanks to a ketogenic diet I have the stamina to hang on for the long haul!

Diet and Dementia, Ketosis

Do we really need 3 meals a day?

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More and more experts say no. In fact, fasting has emerged as a healthier alternative to eating 3 regular meals. Often referred to as “intermittent fasting” it can involve depriving yourself of calories for a day, or going anywhere from 12-18 hours without eating, then taking in all of your food within a short window.

According to various medical experts quoted here, fasting does numerous good things for the brain – it improves cognitive function, increases neurotrophic factors, increases stress resistance, and reduces inflammation – all of which help to prevent diseases like Parkinson’s or Alzheimer’s.  According to research cited in the article, fasting mimics changes in the brain that happen with exercise. One reason fasting or strenuous exercise has this effect on the brain is due to the formation of ketones – an energy source that can be used by the brain rather than glucose. A ketogenic diet also allows for production of ketones by severely restricting carbohydrate intake which is converted to glucose in the body and used for fuel.

You can have the best of both worlds by combing a ketogenic diet with intermittent fasting. I’ve experimented with intermittent fasting on and off for the past few months. I certainly like the way I feel in a fasted state, but my stomach does not do well when I introduce food after fasting 15 hours or longer.

I’m trying to figure out what I can do differently to calm it down once food is reintroduced. I have ready some articles on how fasting can impact women differently by causing excessive adrenal stress, but I hope to figure out a way to fast regularly without experiencing gastric distress. This article by Dr. Amy Shah explains what can happen to some women who fast, and suggests crescendo intermittent fasting – basically not fasting consecutive days in a row, but instead allowing your body time to adjust and to figure out what makes you feel the best.

Dave Asprey, founder of The Bulletproof Diet, is also a fan of intermittent fasting with the use of Bulletproof Coffee instead of just water. This is the type of intermittent fasting I do, as I can still get the benefit of healthy fat and MCT oil (I use Dave’s product, Brain Octane) for an added boost while fasting. For some great podcasts on the topic of intermittent fasting, visit https://www.bulletproofexec.com/?s=intermittent+fasting.

So is the 3 meals a day recommendation a great conspiracy by the food industry as some suggest? I suggest you try fasting for yourself and see if you truly do need those 3 meals!

Diet and Dementia, Travel and food

Why I’ll be eating dirt and showering less

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I’ve been on a mission for the last few months to figure out why, despite eating pretty much the same foods as I did for the last 10 months, my stomach has been in constant turmoil.  I noticed the changes beginning in January, but chalked it up to not being as diligent with my food through the holidays.  I have struggled with Irritable Bowel Syndrome since my teen years, but it had been relatively quiet when I started the ketogenic diet last February.

My stomach issues have persisted since January – bloating, gas, stomach pain…and I was eating the same food I had been eating the previous year.  It came to a head recently when the stomach pain was accompanied by an intense headache so severe I couldn’t sit at my computer and work.

I have also developed pretty severe pain in the first knuckle on my right hand that, despite accupuncture, icing, and rest, continues to worsen, leading me to fear it is arthritis.  It realized it was time to get more focused on what was going on inside my body that was creating these symptoms.

I started looking more seriously into what could be causing my stomach issues.  I did not think my hand pain was related, and it may not be – I was planning to see a regular doctor about it instead and still will if the symptoms don’t lessen.  I had already started eliminating certain types of food, like sugar alcohols, but my symptoms weren’t going away.  I won’t bore you with all the details, but my research led me to a book by Dr. Josh Axe, “Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Problems and 5 Surprising Steps to Cure It.”

I was shocked at the symptoms listed that have been shown to be the result of a leaky gut:  Tired and sluggish, frequent indigestion, heartburn, bloating and gas, brain fog, cloudy memory, headaches, changes in skin like dark circles, eczema, psoriasis and acne, and joint pain.  These can turn into far more serious issues like chronic fatigue, adrenal exhaustion, arthritis, inflammatory bowel disease and more, and I have experienced most of those symptoms the last few months.  I have complained to my husband numerous times about persistent acne.  I never had a problem with it when I was younger, and cannot understand why I’d have breakouts now.

It turns out the problem may be in my gut and the fact that the “good” bacteria is being overridden by bad bacteria.  Apparently,  we aren’t what we eat, but rather what our food eats.  And, according to Dr. Axe, we just might be too clean – antibacterial “everything” we now use is killing the good bacteria in our gut.  Ingesting a little bit of dirt from organically grown fruits and vegetables certainly won’t kill us, and in fact, will make us healthier.  He also suggests that it is not necessary for us to shower every day (unless having worked out) and that we would be healthier if we didn’t.  There’s much more to the book than this, including some fascinating research on the effect of outside toxins on our bodies, and of course how to treat and heal your gut.

Thankfully, many of the food recommendations are very close to the ketogenic diet we already follow.  But it appears I have to give up my love affair with cheese (or at least most types of cheese).  And I have to learn to get used to drinking apple cider vinegar on a regular basis.  Both are a struggle.  But on the positive side, I was motivated to finally make bone broth soup.  I never thought I would be paying good money for organic, grass-fed beef bones, but I have done it.  It has been simmering for about 30 hours, and has another 12 or so to go.  I’ve known this is a wonder food for a while, but until now I just didn’t have the proper motivation to make it or eat it consistently.

I encourage you to read the book or the plethora of information available online about leaky gut and see if you might benefit from some of the supplements and food recommendations in the book.  I figure I have nothing to lose but a whole lot to gain if I make a few small changes and they work.  But I do promise to continue showering…

Diet and Dementia

I can’t wait for this documentary about Alzheimer’s prevention

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I started this blog and my ketogenic diet journey after reading some research on the connection between diet and dementia.  I devoured every bit of research I could on the topic.  It’s been a little quiet the last several months, so when I heard about a new documentary in creation about Alzheimer’s, I got pretty excited.

The documentary is called “Bread Head” and is created by Max Lugavere.  His mother was diagnosed with Alzheimer’s at age 59.  Could it have been prevented?  He was determined to find the answer.

If you’ve read other posts you know my belief on Alzheimer’s prevention.  I firmly believe it can be prevented by eliminating processed carbohydrates and by eating a diet high in good fats, combined  with physical exercise.  The science just makes too much sense to me not to believe this.

I have been following a ketogenic diet now for 14 months, and I have never felt mentally sharper, nor have I felt stronger when exercising.  I have become more sensitive to sugar alcohols, and I’ve become more sensitive to meat that isn’t high quality, and from grass-fed cows or pastured pigs.  I can immediately feel a difference in cognitive function, and physical well-being when I’ve eaten foods that are not of high quality or that have high amounts of sugar alcohol.  As you can see, I have reasons other than avoiding dementia to continue with this way of eating – I feel much better than my “old” way of eating that involved processed carbohydrates.

You can learn more about Max and his research on a few podcasts he has been featured on – Bulletproof Radio, where he is interviewed by Dave Asprey, and on Ben Greenfield’s podcast, The Surprising Facts About What Bread Does to Your Brain.   I hope you’ll take a few minutes to listen, or read the transcripts.  Your brain health could depend on it!