Ageless Brain: Think Faster, Remember More, and Stay Sharper by Lowering Your Brain Age

by Julia VanTine

Break through research has revealed that through living a brain-healthy lifestyle, we can reduce our “brain age” to improve memory, hone sharpness, and reduce health risks as we age.

It’s normal for the brain to short-circuit every now and again—you put your keys in the fridge,or can’t find the pair of glasses on top of your head. But what if there was away to eat, exercise, and live that could eliminate these “senior moments?” Ageless Brain offers a plan to sharpen your memories and minds so that at 40, you have the quick, agile brain you had at 30. Based Off of groundbreaking scientific research, this plan is filled with brain-healthy foods, exercises, and little ways that you can positively impact your most vital organ every day by de-stressing, adjusting your attitude, and constantly interacting with the world through play.

Scientists have discovered that the human brain continually generates new neurons—forging new pathways and connections in our minds—well into old age as long as we pursue brain-healthy lifestyles from what we eat and how much we sleep, to how we exercise and how we handle stress. Exercising and nourishing our brains just like we do any other ailing organ encourages this growth—improving not only our mental fitness, but also our physical fitness as a side effect.

With Ageless Brain , you will:

· Discover the 10 Commandments of an ageless brain
· Reduce key risk-factors for Alzheimer’s
· Identify and avoid brain poisons lurking in their food, medicines, and home
· Learn to play and engage your brain more in everyday life
· Drop unsafe levels of blood pressure, cholesterol and sugar—as well as belly fat
· Keep your brain nourished with 45 recipes

Genres: Nonfiction, Health, Self Help, Psychology, Personal Development, Audiobook, Science

352 pages, Hardcover

Published June 19, 2018

Reviews

[Jason Pettus · Rating 4 out of 5]

This book doesn't have any new information that you can't get from another dozen books on the subject published in the last year, but in this case that's entirely the point; assembled by the editors of Prevention magazine, it's precisely meant to be a round-up of all the latest insights about Alzheimer's and other forms of dementia, a subject that's been moving fast because of a thousand-fold increase in research financing in the last several years. For those who don't know, the good news from all this new research is that it's looking likely that you can actively do things in your life to slow down and sometimes outright prevent dementia and Alzheimer's, because it turns out that far and away the most common reason people develop dementia is because of not getting enough blood and oxygen to their brain, an organ that needs a tremendous amount of both in order to function properly.

That means that the same general steps recommended for preventing obesity, high blood pressure and diabetes are the same exact things that researchers now believe will prevent dementia -- a diet low on carbs and high on vegetables, daily exercise, no smoking and little alcohol, an active social life, mindfulness-based meditation to lower stress and anxiety, and regularly attempting new mental activities that "rewire" your neural pathways and promote neuroplasticity -- and in fact, some researchers are going so far as to suggest renaming Alzheimer's Disease as "Diabetes Type Three," in that it's becoming so clear that it's caused by the same things that cause diabetes type two. It's fascinating stuff, especially for those who treasure their intelligence and worry obsessively about losing it as an elder, and this is as good a place as any to start, padded for sure (thus the four stars instead of five from me) but full of useful, plainly written advice about taking your mental health into your own hands.

[Enjoy my writing? Get a lot more of it at patreon.com/jasonpettus.]

[Farhana Faruq · Rating 5 out of 5]

This is a 6 hour audio book. It has lots of information on what we need to keep doing or change in order to maintain optimal brain function. Some is scientific, it also has examples and each section is broken down which makes it easy to follow.

I really enjoyed this book. I picked up a little new info, great reminders and things I need to be aware of that I need to continue doing.

[Maryam Nada · Rating 5 out of 5]

Excellent read. Comprehensive bodies of research summarized in this book. Diet, exercise, pesticides, Alzheimer, etc...

[Tracy Montefour · Rating 3 out of 5]

Ok book. Very obvious it was put together based on articles that appeared in Prevention Magazine. Did I learn anything new? Sure. But not a lot. Worth my time? Yes. However, i only recommend it for folks who don’t know much on the subject or are just beginning to read about how the brain aged. I enjoyed the recipes the most!!! Very easy to read and comprehend. Overall a good source of information.

[Ramesh Naidu · Rating 1 out of 5]

Spinach and collard greens
To make your brain preen

Drink lots and lots of water
Demands of the day make cater

Fruits and vegetables with lots of color
To provide the brain with nourish and succor

Avoid drugs alcohol and stress
Exercise your brain instead with chess

What is good is lots and lots of sex
But also good is yoga and flex

Always always always exercise your balance
Bring it all together with the streak of nonchalance!!!!!

[Brooke · Rating 3 out of 5]

The writing style is incredibly cheesy, but I came for the content and was not disappointed. I went from thinking that dementia is 100% shrouded in mystery with no way to know if it will strike, to being reassured that we actually do know some things, and that I'm already doing a pretty excellent job of setting myself up for success with the factors that we are aware of.

[Ct · Rating 3 out of 5]

3.5 stars
I'm so used to picking books up and having that story format, even when told in a more this-is-me-I'm-writing-this-book fashion. I don't know why it surprised me that this was not the case for this book. Perhaps because in many nonfiction works that format is still followed. This book, however, was much more study-centric. I'm glad. This pushes me to learn and, what's more, to make reading an even More active experience by taking notes for myself and my own reference.

I appreciated the information that was collected for this book. It was much more focused on things that stave off Alzheimers than I expected, but Alzheimers is one of the biggest brain-degenerative diseases of our time. It makes sense. Not just that but the things that keep a brain healthy are things that work against the many cognitive-slowing diseases. That being said, this book covered everything from activities, to research, to nutritional needs, and exercise.

We think so often about what we need to do for our bodies, eat, exercise, but we or at least "I" don't always think about it in terms of what I can do for my brain. This book was not what I was expecting. But it was a good not-what-I-was-expecting. I am definitely walking away from it with more.

[Linda · Rating 4 out of 5]

This was a quick "listen" but is full of good information on aging with an emphasis on Alzheimer's disease and dementia. I liked the fact that all of the suggestions are backed with easy to understand science. This is a self help book that doesn't beat each topic to death, which I appreciated. There is an abundance of data of studies done of people with AD and mild cognitive impairment that demonstrate the value of good diet, exercise, stress reduction, etc. The suggestions for activities are reasonable and provide options depending on where a person is health wise at a given time. I was surprised that some data shows people with AD and Parkinsons have improved their symptoms by following lifestyle improvements.

[Kimberly · Rating 3 out of 5]

Just okay. Was more about how to prevent Alzheimer’s disease than anything else, and I went into this book thinking it was a more scientific look at the brain as a whole. I listened to the audiobook and that was a mistake. There were lots of lists and “tests” (the kind you would find in a magazine) that were not included or not easily completed. I didn’t get much out of this one. 😕

[Michael Rowley · Rating 4 out of 5]

Know that this book is focused on keeping you from getting dementia. Most of the recommendations are related to sleeping, eating, moving, and being connected to other people — which will help you think faster and remember more.

A good primer for people who haven't read much about the connection between being fit, healthy, and eating right to dodge the dementia bullet.

[Linnea · Rating 2 out of 5]

The cover to this book looks very, very similar to another book I intend to read. This book, for me, was just a repeat for me. I knew this already due to my career in health care/nutrition and my family history with dementia. Of this is new knowledge for you, then this book may be helpful.

[Jeff · Rating 3 out of 5]

This book felt like one of its ilk from the 1950s. Although the studies cited were updated, the advice was pretty much the same you would get from any book that merely cited studies, but didn't really offer strategies for addressing some of the contradictions between studies.

[cherry · Rating 3 out of 5]

3.5 stars- enjoyed.

I don't think this gave me any new information, but I liked how every discussed aspect was supported by research and evidence. This book was easy to follow and only had limited science jargon, which made it an easily digestible collection of facts.

[Timothy p. Tighe · Rating 5 out of 5]

Great information, easily understood.

I liked the good information explained in a way that was easily understood. I would recommend this book to anyone who needs to completely understand this topic.

[Gayathri · Rating 4 out of 5]

I prefer the Alzheimer’s solution to this book. I really like the philosophy of the author and would encourage everyone to give this a read cause the perspective is fresh but I wish the book was more comprehensive and balanced.

[Debbie · Rating 4 out of 5]

Lots of practical suggestions to improve memory. Includes exercises, recipes, importance of being active.

[Linda · Rating 3 out of 5]

Easy quick read with lots of practical tidbits of information & advice for brain health.

[Laura · Rating 3 out of 5]

If you've read anything about keeping your brain healthy, there is no new information in this book.

[Blanche · Rating 4 out of 5]

Hoopla audio book. - interesting read there was although not much new information. Still a good reminder of things that I can be doing or improving on

[Kathy · Rating 5 out of 5]

A lot of stats and numbers. I don't think the required actions to minimise AD, are any different to everyday healthy guidelines. The only exception is added keeping your mind active.

[Renee]

Every single person needs to read this book. It really is that simple.

[Rebecca · Rating 4 out of 5]

A little repetitive, but still a good book. Some new information and new links to continue my research.

[Mackenzie · Rating 4 out of 5]

Very easy to digest information on brain health. A quick read.

[Logan Spader · Rating 3 out of 5]

Very fast read. This basically parroted more detailed books by actual Doctors. Still learned some good tips though.

[Patricia · Rating 3 out of 5]

I listened to the audiobook.

There is a lot of useful information in this book. Unfortunately, there's a lot of repetition and no humor. The narrator was very good, however.

If you haven't read many (any) books on the aging brain, this will do for a start.

[Annette Taylor · Rating 4 out of 5]

wow, interesting that the ratings are so low on this one. Now I feel like peer pressure--I can't give it a 4 Star. I guess it's pretty good. Some of it regurgitated; but good to hear.

I don't know if you are interested in brain health; not a bad place to start.

Anne

[Prabha Viswanathan · Rating 3 out of 5]

Alzheimer's related ... Lost interest mid way..

[Harlow · Rating 3 out of 5]

Science evolves so fast now, this was written in 2018. I listened to the audiobook.

I follow several of the reputable, whole food plant based (WFPB), lifestyle medicine doctors. I follow longevity science. I’ve watched Dr. Amen on PBS and follow Dr. Richard Isaacson.

I choose to live a healthy lifestyle and am enrolled in the APEX study for the next four years. I’d like to keep my brain healthy and sharp to match my metabolic health.

Not much new to me, good reminders.

I was surprised at the dental health of Americans. Almost 50% over age 30 have periodontitis disease.
The environment, especially pesticides is concerning. It’s the only Commandment (chapter 4) beyond our choice and control.

The author uses “type three diabetes” (chapter 6), I’m with Dr. Isaacson, not a fan of this language.

I’d like to learn more about the hippocampus, Dr. Charney study, lizard brain (chapter 7).

The Ten Commandments (chapter 4) were a good recap.

[Kari Yergin]

My notes:
Belly fat is good indicator
3/5 risk for metabolic syndrome:

>35” waistline woman
BP 130/85 or higher
Fasting blood sugar 100 per dL or higher
Triglycerides 150 or higher
HDL less than 50 for women, less than 40 for men

Move more
Eat right foods in right amounts.

BMI keep it below 25!

High blood pressure is closely related to cognitive health.

Plant based diets are best. Mediterranean, dash. Mind diet works best even if you’re just moderately strict. If you can be strict, the other two are best.

Shoot for 5 grams fiber per meal.
.36 x body weight for how many grams protein to eat in a day.

Whole grains are good anti-inflammatories. At least 3 servings per day (Half cup cooked whole grain, 100% whole-grain pasta or cereal, One slice whole grain bread) the first ingredient needs to be whole wheat flour, oats, rye, barley, corn, bulgur, Brown rice, buckwheat, millet, popcorn, quinoa, rolled oats. Just because they add fiber doesn’t mean there’s whole grain.

Green leafy veggies once a day. Spinach, collards, kale, watercress, parsley, cabbage, leaf lettuce, romaine. Every day have smoothie for breakfast! The darker the better. Everyday have salad with dinner.

Nuts 5 servings a week. Small handful =1.5 oz or 2T of nut butter. And seeds. English walnuts are especially good. Store seeds and nuts in the refrigerator for up to a month or in the freezer for up to a year

Berries: 2/wk. 1/2c =serving. Dried cranberries no mare than a tablespoon.

Legumes/ beans. 3/wk. great in place of protein. Canned are as nutritious as dried but rinse them before you use them to get rid of some of the sodium. Lentils and then chickpeas are great for protein. If you cook beans from scratch, let them sit in your cooking water for an hour after they’re done so that they can re-absorb some of the nutrients

EVOO. Up to 3T a day. Visual memory and verbal fluency. Good for inflammation fighting, protect blood vessels in the brain. Use it in place of butter and other fat. Drizzle on salad, fish, etc. Cook eggs in it. Food process I can of drained, white beans with a drizzle of olive oil and garlic salt and pepper to taste. Process and enjoy on whole grain bread or crackers. Put olive oil on popcorn

Poultry, two times a week or more, 3 ounce portions.

Fish: one serving a week, 3 to 4 ounces.

Alcohol: up to one a day

Max heart rate 220- age=170
50-85% = 85-145 target heart rate.

Walk tall
Keep head up
Lift chest
Keep abs tight.
Relax shoulders
Heel to toe
Bend arms at elbows
Measured steps
The big five: openness to experience, conscientiousness, extroversion, agreeableness, neuroticism.

Emotional resilience:
Ask for help and take it (seek support).
Reach out to others in their time of need
Nurture yourself body and soul
Take action (take a deep breath and take the first step)
Fan flame of hope. (Remind yourself it’ll get better)
Keep resilience journal.

Pursue or seek your life’s purpose

Deep breathing

Self compassion including giving self a hug

Side sleeping

Clean sleeping. 7-9 hours.

4’50” satanama or tai chi =moving meditation

“My brain loves to play!” Reading, games, and musical instruments are some of the best to bolster your cognitive reserve. Adopt and attitude of curiosity. Try to do something new every day. Retire to something, not from something

Get out of your comfort zone. It’s the sweet spot between feeling smug and feeling overly anxious.