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.
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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.
Read the video transcript ► bigthink.com/videos/cognitive...
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
► bigthink.com/neuropsych/perso...
Is sleeping longer than 6.5 hours a night associated with cognitive decline?
► bigthink.com/health/sleep-cog...
Risk factors that determine whether you’re more or less likely to develop cognitive decline
► bigthink.com/neuropsych/risk-...
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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.

[@yogawithjengentleyoga3614]

Thank you!

[@CK-ok2sq]

Thank you . I’m impatient.

[@sustaintrading]

Thankw

[@timvdkooij]

They should've added a nr 6: Patience & concentration. Maybe there's a sign if you can't concentrate on a 9 minute video.

[@yogawithjengentleyoga3614]

@@timvdkooij aren’t you a pleasant person! Wow! Try some kindness! It does a heart and mind good! You can’t live on bitterness alone!

[@happyshippingstudios6784]

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.

[@pablolagos9713]

For most people watching this video it is possible

[@happyshippingstudios6784]

It's possible to an extent...but a lot of people are forced to overwork, even if they don't have physical or mental health issues just to pay rent. I think full time work is enough to cause stress on someone's body to be honest. We're not meant to live like this and the government knows that, and they profit off of our sickness. They don't want us getting better.

[@ethanrogers9627]

If it's unavoidable, sure, do the best you can. If you stress yourself out you'll just make it harder to sleep. But don't make an excuse out of it.

[@arielthemermaid3576]

You can never improve if you’re more interested in making excuses than making changes.

[@GeronimOCZECH]

You can always try to at least minimise the damage... don't take your enviroment as an excuse

[@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

[@ap5017]

I think reading should be in there too.

[@mkdmashup]

@@ap5017 trueee that could be under learning new things id say. Doing anything that stimulates your brain

[@GGoAwayy]

2, 3, and 5 are do-able. 1 and 4? Impossible.

[@mkdmashup]

@@GGoAwayy fr 😩

[@user-zu1ix3yq2w]

@@ap5017 If you form brain connections related to reading while you're young, I think it makes sense to continue reading when you're older to keep the neural paths and memory traces refreshed, but it doesn't need to be regularly practiced. Learning something after your teens would require more diligence & upkeep.

[@arshumanmalik]

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

[@aricaice6447]

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.

[@csy897]

After surviving cancer I can tell that if generally you are strong and you bounce back from regular illnesses fast, you will get through chemo well. Without too much down time. I feel that if down time beyond 2 weeks is where it starts to get depressing. So go for your regular check up, make sure you catch cancer early, and if you have any minor ailments, deal with them and not put them off. And make sure your immune system is strong enough to bounce back without any prolonged illnesses. That’s my 2 cents

[@Di-Pi]

Me too, my mom died of dementia and my dad of Alzheimer’s.

[@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

[@mimishandle]

wow!!

[@InVINCEab13]

Huh... i have ocd and now that u mention it i have had recurring dreams so often that i question if theyre memories or not. They are not, i know that, but i feels differently sometimes

[@fan_of_brent_terhune_comedian]

OCD can definitely make us question everything. Therapy can definitely help. Don’t ever give up💜

[@fan_of_brent_terhune_comedian]

@@InVINCEab13 that’s why I HATE remembering dreams.

[@Alritealritealrite]

@@InVINCEab13 I've had almost every OCD theme you could think of. Actually I have a feeling most people with OCD do but now they have terms for certain themes that make it easier to explain.

[@outorii4659]

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)

[@alexh4935]

My husband is in radiology residency and your story is sobering. Doctors suffer so much abuse from health care administration. Guess Im going to have to drag him outside to take a walk with me.

[@outorii4659]

@@alexh4935 yes ABSOLUTELY be proactive about this. Being in healthcare should never mean you have to sacrifice your own health for others

[@thebush6077]

Here's a thonk: you can get more time out of your day to day by sleeping less in exchange for overall less total life years, or you can get adequate amounts of sleep in exchange for more years on your life. Though, do you end up with the same amount of awake/active time? Maybe. But the more sleep route will at least make you feel better about it.

[@outorii4659]

@@thebush6077 yeah that’s uhhh. That’s really not the takeaway you should be getting

[@sidology1.0]

I work in EKG Telemetry, we have 12 monitor and most days 8-9 computer screens are being used while monitor patients heart rates. 12 hrs a day of staring at screens,plus my coworkers turns the lights off and like to keep the blinds clothes. I look at them like they're INSANE. They all wonder why their so sleepy and gaining weight,etc etc and it's obvious. Excessive blue light is dangerous if not lethal. I ALWAYS sit by the windows and open mine up for my circadian rhythm and mental sanity. It should be mandatory to have windows where people work, especially in cases like your mom where there's computer screens and desks involved.

[@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.

[@Photik]

That's a good start! Onward and forward!!

[@l.w.paradis2108]

6. Win a small lotto. A million and a half net will do.

[@caitlynmeyer2109]

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.

[@MyGeorg13]

i can recomment psychedelics they show you some of the beauty in life in another light. keep up live life that way that you could say to you today was a good day

[@flippa_da_boss9998]

@@MyGeorg13 arent psy drugs harmful?

[@MyGeorg13]

@@flippa_da_boss9998 psychedelics per se are powerful. i would ask in my family if anyone had a history of schizophrenia if not. you need to know you have to feel safe "set" and be in a safe environment "setting" in best case with someone sober who watches that nothing gets out of hand. but comparable speaking to other drugs stimulants or sedatives, they dont make an addiction.

[@choosing.tangent]

@@MyGeorg13 just stop. the use of psychedelic drugs as a cure-all has NOT been proven to be factual... in any way. bad advice from an unqualified person. way to go georg

[@MyGeorg13]

can be. the oldest medical saying is the dose makes the poison. a micro dosis made me want to paint pointism was beuatiful (to me at least)

[@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

[@OmniphonProductions]

@@InfinityLearners Spot-on analysis! Where were you thirty years ago? You could have saved me a whole lot of trouble. LOL

[@OmniphonProductions]

@@InfinityLearners 😂

[@kayalcorn9569]

Do crossword puzzles.

[@deborah9384]

You’re right on time, & awesome. We can only do so much. New habits can be strange, difficult, unusual. I’m still watching myself, to not beat myself up, be grateful for what I am doing. Like I heard the day before, when I hear do (activity 4 times a day) & I miss that day, shoot for 1 time a day and use it as baseline. Perfection doesn’t impress me, but my brain wants to beat me up. I’m grateful for the small wins, when I have them. This someday will be different, better, a set thought in my head. Hope is a spark. Let’s do this to teach others. Like Michael J. Fox has been living. His attitude has made all the difference. ❤

[@cocosurgerow]

What about coconut oil?

[@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.

[@xxxalphaeverythingxxx8489]

One positive thing about alzheimers being your greatest fear is that either that greatest fear will never happen or that that greatest fear will happen but you'll forget that it's your greatest fear. Win win

[@nomadexplorer6682]

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 issues.....

[@med6186]

stop flexing

[@carlarojasmunizaga2124]

I hope you live many more years, sir

[@nomadexplorer6682]

@@carlarojasmunizaga2124 Thank you Carla... Now you are a part of that sunshine for my existence with your good wishes. How lovely this world can be !! This is a blessing. God bless and may the sun shine on your life too with good health and prosperity... ✌

[@alexwinemiller4319]

You’re blessed. Don’t take any of it for granted. Some of us would die to be in your good situation

[@nomadexplorer6682]

@@alexwinemiller4319 Right you are. I live with optimism. Thanks for your good wishes. Wishing you good health and prosperity... ✌

[@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.

[@Hello-hello-hello456]

Now don’t add chronic stress by worrying about getting Alzheimer’s!

[@johnmc3862]

It isnt hereditary, dont worry about it being in your family.

[@Kataang101]

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.

[@rkulla]

We forget we're biological beings like our pets. We wouldn't let out pet have bad sleep/diet/exercise habits and not expect them to not end up with diseases. Our egos procrastinate thinking we'll get healthy "later" but then all that happens is we practice doing things wrong and ingraining bad habits that much more.

[@Nikora.Biddle]

@@rkulla Facts, it all comes down to mindset. If you actually want to live a good life, you won't let anything get in your way. Be it external or internal.

[@Un1234l]

Sleep, diet, and exercise are also some of the best ways to prevent severe illness or death due to the scamdemic, but the guvment and "health officials" neglected to mention them.

[@ohwellwhateverr]

It’s not amazing, it’s common sense. What’s amazing is how successfully the medical industry has convinced us that all the solutions lie in man-made pills and invasive treatments - and how unquestioningly we ate it up.

[@aideenleavy9570]

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.

[@mattmorehouse9685]

How did you learn about intermittent fasting affecting Alzheimers? I haven't heard much about it, beyond that some business gurus swear by it and it could be taken too far and even dangerous. Thanks.

[@bonsaipropaganda]

it's really sad we just consider learning new things to only be for young people. people stop trying to teach old people stuff. when i'm old i want to hangout with young people who teach me about the latest techm, social crazes, and curse words

[@mednowalid]

@@bonsaipropaganda As long as you leave curse words aside. Brilliant idea!

[@el_saltamontes]

@Repent and believe in Jesus Christ What is that doing here?

[@carnetsdelouise]

Im only seventeen and feel like im already under going too much stress and lack of sleep so i hope im going to be more active from now on as it just makes you healthier anyways

[@leidajansen857]

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. 😊

[@nyxcin1]

I can do almost everything on this list except socializing. I prefer to keep myself to myself most of the time. It took me a long while to acknowledge that aspect of my personality but I'm much happier now. No offense meant to all you people out there!

[@Jejking]

I'm happy that you found that out about yourself (: May i ask, do you gave any surrogates?

[@spir5102]

I agree. Many people are very stressful.

[@deetles98]

I too am an introvert..I can do all but I struggle with socializing. I don’t mind being out & about and around people, I actually enjoy that, but I don’t like having to interact with people. I absolutely love to learn new things tho, it keeps me alive!

[@lindyft1488]

Also socialize doesn't prove that you won't have the disease look at all the celebrities that had, even though they are social n rich ppl

[@l.w.paradis2108]

I wish I were an introvert. I think it's a better way of being. I'm serious. If I could change only one thing, it would be to ditch the extroversion.

[@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.

[@bradstell2146]

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

[@jasperstoj]

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

[@lailamendez7961]

@@repentandbelieveinJesusChrist4 shut up

[@ASmith-hb4ed]

Lisa Genova is such a fantastic speaker!!

[@navehana1236]

My mom had Alzheimer. What I've seen made me terrified of getting it. I love this video, everything you mentioned as a preventative I have been doing! Thank you for this wonderful video

[@ssavvvvy]

yes, it is very scary!!! my great grandma had Alzheimer’s as well.

[@bumblebootwiddletoes5185]

Lucky you

[@Trey4x4]

Makes me want to double down on these methods

[@LvUhcX]

fasting works wonders as well to improve brain !! 🧠

[@evetsnitram8866]

My 90 year old mother has full on dementia and its scary. I'm 66 and I have a 60 neighbor that has Alzheimer's and he repeats himself all the time. He has a strict red meat diet and smokes excessively, no exercise. Names tend to escape me but I have a trick for it. I'll just go through the alphabet and try a few names for each letter. Sometimes that does it, sometimes while doing that exercise the full name will just pop into my head unrelated to the letter I'm on.

[@Ayesha-ok7xh]

The most elaborative video on memory and forgetfulness. Thanks for it, really

[@Chickn420]

I find that a lot of informational videos like this are hard to digest and super clinical. I've been doing research about Alzheimer's because of some worries I have about my dad in his current state. This video was clear and concise but also felt supportive, thank you!

[@pizzianinja]

Interesting that chronic stress is a possible risk factor considering that worrying about normal memory lapses cause stress to begin with - this was a very needed and informational video

[@giacomorossi1967]

I loved this video. It is really informative and reassuring. Getting enough sleep and lowering the level of stress in my life though, seems pretty challenging.

[@nithinravi4401]

True

[@giacomorossi1967]

@Repent and believe in Jesus Christ Why don't you go do something useful and concrete. TALK IS CHEAP

[@GarrytheIII.]

I simply love what high quality these videos show every time.

[@billbergendahl2911]

My father suffered with this terrible disease for about the last five years of his life. To say it was difficult would be an understatement.

[@MacroAnts]

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

[@jplobianco]

What a great video! Everythings is so well explained in a simple and concise way by Lisa. Thanks!

[@anshumansingh678]

Everybody knows me as a forgetful person, nit becuz I have dementia but becuz i genuinely forget. I have forgotten even the names of my best friends after not meeting for a year.

[@2006glg]

This is the best explanation I've *ever* seen of Alzheimer's, prevention and risks. I've seen many because I'm sort of obsessed with this disease and dementia and not getting either one. I'm going to buy her book.

[@chateaupig826]

As they get more familiar with what's going on and what's causing it , they can narrow the explanations down to these easy to understand 5 minute formats with suggestions on how to avoid getting it and that's the best they can do

[@strayo3495]

thank you so much for posting this, I have been constantly thinking about this

[@13noman1]

Thank you. I'm a geriatric psychiatrist who was worked on inpatient units dealing with advanced dementias for nearly 4 decades; yours is a well-reasoned and clear explanation that can help many stay healthy.

[@bigthink]

Cheers, that's wonderfully reassuring to hear! And thank you for all the work you do.

[@lamorena6379]

Stress and lack of sleep are risk factors. Now I’m stressed about my lack of sleep causing Alzheimer’s and it’s keeping me awake.

[@ohlookadandelion]

couldn't relate more

[@nickypoo52]

Thank you, my grandma who raised me recently got diagnosed with pretty serious alzheimers and this helped me understand how she may feel

[@TheMargearet]

Explained so well, carefully and with such care so that we learn this vital information. Thank you so much.

[@Joelina456]

highly impressed, what a fabulous and information-dense video! Thanks

[@kariannecrysler640]

Thank you for such an eye opening subject💚😊🍀

[@alcantey]

Fantastic video production, very well done team. And great content on top of that. I’m type A and sleep has taken a back seat for a long time. Getting enough sleep is a prominent theme is health content I study. This is a significant reality check. I’m an avid endurance athlete so that’s in my favor, but need to get all the correct cards in my hand! Subscribed!!

[@bryanv.3630]

Incredible video!! I loved watching this, and I’m happy that most of these things are already a part of my routine for numerous other reasons

[@romeomosquera8947]

Amazing video, thank you!

[@jasonwaghela4437]

the sleep factor is really true being in the teenage years when all you want to do is stay up and especially with lockdowns i had stayed up a LOT and even before this for the past 3 to 4 years my sleep has been reducing a lot i had noticed it being really hard to remember things that i read/study due to the lack of sleep

[@MyGeorg13]

probably one of the most informative short videos that actually wanted me to make me go sleep, someone needs to redo this ASMR style xD

[@user-tj2gn3rm1p]

I hope I will be able to follow your instructions well enough to avoid alzheimer's desease. Thankyou for very useful presentation.

[@anitasmit1119]

Great lecture. Thank you!!!

[@sreyatrisha6353]

In almost everything good health, having a fit body, good mental health, studying/focusing better, better time management, beauty,etc the thing that gets repeated always is SLEEP, yet it’s the one we always neglect. I mean it’s hard with work/school/college but it’s something that is crucial for us and should not be sacrificed so easily

[@AlessandroBottoni]

Great video and valuable suggestions. Kudos! Many thanks for these recommandations.

[@RicardoFlores-ys2ss]

Thanks for a useful list of activities 👍🏼. I'm doing all of them. I lost my mother to dementia. May God bless your research.

[@denissemedina4619]

The hardest for me is decreasing cortisol levels. I have anxiety and I’m going for a career in the medical field which is very stressful. I obviously workout and eat healthy and sleep rather well, I try to meditate and drink landen tea every night, I practice positive thinking, etc. I find that these things do help a lot but it’s always rather challenging.

[@cafuielormsutopia4820]

Ashwaghanda helps me with anxiety

[@VSS1]

Amazing how this video is only 7 months old and the Amyloid plaque hypothesis has been disproven and was complete fake and we are still referencing it here.

[@emmischlobcke5997]

could u provide some sort of source?

[@valentineanastassiou3411]

Thank you Dr. Lisa Genova for your kindness, time, and generosity to inform us all about this important topic and on ways to protect our memory. I follow, religiously evrything you say, so hopefully, as I am already a 3rd Age person, I will keep my memory and my health in general until my final breath.

[@ericruiz4404]

Thank you for this video. Invaluable information.

[@AnontheGOAT]

Having Covid brain fog last year made me think I was getting dementia. Scary stuff.

[@burnyizland]

THANK YOU for this. I'm in my mid forties and have been noticing more and more of the bad types of forgetting you mentioned, but I when my doctor tested my cognition (with that one page questionnaire where one of the questions asks you to draw a clock) I passed, so he thinks there's nothing wrong with me. I have a high I.Q. and have put myself through higher education, years of music performance, and acquiring new language all my life. I think this is why I'm still able to function. But what he's not seeing is the difference, the demotion, I've experienced. I may still have enough connections to get the job done on something as simple as that test, but it doesn't capture the time I spend staring into space unable to react, the loss of executive functioning, my loss of words and spelling, my social deficits that are new... so I still worry. Now I have some targets I can work on - I am definitely no longer doing most of what you recommend due to disability and the accompanying poverty. But I'll do the ones I can manage. Thank you for the education, it's invaluable.

[@Sum86Sum]

Okay, okay. your starting to develop some problems with your spelling and job and spelling. You've been suffering from cognitive decline. Not getting enough with sleep, vitamins, minerals, and amino acids that are necessary for your bodily functions. You are also beginning to act in ways that are not normal and your trying to fix that. You should incorporate non sleep deep rest into your daliy rotinue if you are sleep deprived. If you aren't sleep deprived and feel as though you need to nap set a 20 minute alarm. If you are sleep deprived also known as insomnia, set alarm for 90 minutes. Why you ask? Because your body is has what a called Ultradian Cycles. When your in an Ultradian Cycle you experience rem sleep also known as rapid-eye-movement. If how ever, you happen to wake up in the middle of one of these cycles you may feel groggy, as a result of waking up while the brain isn't finish rewiring it's self. Here is a simple break down for a better understanding: 1 Ultradian cycle | 90 minutes = 1 hour and 30 minutes of sleep 2 Ultrdian cycles | 180 minutes = 3 hours of sleep 3 Ultrdian cycles | 270 minutes = 4 hours and 30 minutes of sleep 4 Ultradian cycles | 360 minutes = 6 hours of sleep 5 Ultradian cycles | 450 minutes = 7 hours and 30 minutes of sleep Since you are a fully grown human being. You may only need 6 hours of sleep, if you weren't sleep deprived that is. I would recommand that you set an alarm for 90 minutes so that you only sleep through 1 Ultradian cycle in order to reschedule the time you fall asleep at night, then practice falling asleep at the same time everynight. I would also recommand that you do not hyper stimulate yourself an hour before bedtime. this can negatively effect your sleep. Instead sit alone and let your mind calm itself, think about what you have done before and why you did it, recall moments in life that are important to you, if you have trouble articulating your thoughts, write them down on a sheet of paper. I recommand that you watch Dr berg and Andrew Huberman on youtube, for the problems you have been facing.

[@burnyizland]

@@Sum86Sum TLDR You don't know me, have no idea of my medical or personal history, and you're not my doctor. Please save your advice for those who ask for it.

[@Sum86Sum]

I only summarized what you said. However, Thank you for reminding me that people do not deserve my help, and offering a hand to others is meaningless. You have truly changed my perspective. You people are all the same, always denying information that conflicts with your own, instead of expanding your horizons. Because of that, your high IQ means nothing. If you're so wrapped up in being right, you will be wrong most of the time. Instead, you should focus on identifying the right answer. It's such a shame that I learned this at a fraction of the age you are.

[@burnyizland]

@@Sum86Sum Even when you say you're done you just can't help yourself, can you? And insulting me because I asked you not to is so grade school, I'm embarrassed for you. None of what you wrote here has any basis in reality. The long and short of it is you can't take criticism and lashed out at me nonsensically because I didn't prostate myself before your great wisdom. "You people" *snort* Unsurprised to see I'm not the only one. Which just makes clear you don't learn from being told no. If you're going to offer advice unsolicited be adult enough to accept that some people are not going to be interested. You need a tougher skin to get through life. You're not helping anyone you don't know enough about to offer advice that is meaningful, effective and most importantly not harmful. It's not help. You're very self absorbed to think you know better than my doctors and that I'd be grateful to have my issues mansplained to me by a stranger whose input I never asked for. You should work on that - as well as being able to accept no and some small amount of criticism.

[@Sum86Sum]

@@burnyizland TLDR You don't know me, you have no idea of my personal history, and your not my mother. Please save your comment for those who asks for it.

[@renatasabo9810]

Awesome. Thanks for the video and explanations. I'll read the book as well.

[@hanaabdullah1682]

I have a trouble finding my phone every time I put it somewhere and when I find it I feel bad because I supposed to know where did I put it in the first place. But after this video it motivates me not worrying about the smallest things that are normal to forget about. It could’ve been due to not caring that thing you’ve been looking for.

[@stop08it]

I think I’m screwed, my sleeping habits became worse as I got older and my memory and honestly my critical thinking skills (despite returning back to get another degree) havd also become much worse. I literally cannot remember anything I did for stretches of time for the previous day or what someone said to me right after they told me even though I was intently listening. I haven’t treated my body and mind well partly due to depression and just personal issues and health issues are popping up like crazy.! I’m not even in my 40s yet I’m honestly dreading my elderly years if I get to that point

[@Sum86Sum]

Hmm I see. Like you already stated, you have sleep deprivation. Parts of your brain are turning on and off. Certain signals are not reaching their destination. And because of that your vitamin and mineral deficiencies have worsen. Your body cannot break down the food you eat into useable proteins easily anymore. You should in corporate non sleep deep rest into your daliy rotinue if you are sleep deprived. If you feel as though you need to nap set a 20 minute alarm. If you are sleep deprived also known as insomnia, set alarm for 90 minutes. Why you ask? Because your body is has what a called Ultradian Cycles. When your in an Ultradian Cycle you experience rem sleep also known as rapid-eye-movement. If how ever, you happen to wake up in the middle of one of these cycles you may feel groggy, as a result of waking up while the brain isn't finish rewiring it's self. Here is a simple break down for a better understanding: 1 Ultradian cycle | 90 minutes = 1 hour and 30 minutes of sleep 2 Ultrdian cycles | 180 minutes = 3 hours of sleep 3 Ultrdian cycles | 270 minutes = 4 hours and 30 minutes of sleep 4 Ultradian cycles | 360 minutes = 6 hours of sleep 5 Ultradian cycles | 450 minutes = 7 hours and 30 minutes of sleep Since you are a fully grown human being. You may only need 6 hours of sleep, if you weren't sleep deprived that is. I would recommand that you set an alarm for 90 minutes so that you only sleep through 1 Ultradian cycle in order to reschedule the time you fall asleep at night, then practice falling asleep at the same time everynight. I would also recommand that you do not hyper stimulate yourself an hour before bedtime. this can negatively effect your sleep. Instead sit alone and let your mind calm itself, think about what you have done before and why you did it, recall moments in life that are important to you, if you have trouble articulating your thoughts, write them down on a sheet of paper. I also recommand watching Dr berg and Andrew Huberman they will teach you more about your sleep, your brain. and your body.

[@l.w.paradis2108]

You ABSOLUTELY can turn this around. If you are under 40, you have 20 more years of being young and 30 years of work life. If you feel old, it could be depression. Don't let that happen. Start by talking long walks and eating well. Don't fall for fad diets, eat the things this video said to eat, and buy organic whenever you can.

[@MC-fv9no]

It’s not too late! Start with good sleep hygiene

[@TooLittleInfo]

My biggest challenges are sleep and exercise. I've always had trouble sleeping even as a kid. My brain just doesn't get sleepy very much. It's not racing, but it just doesn't really get tired even if my body does. With exercise, I feel like I'm in a constant cycle of 6 months on 6 months off where I'm falling off the wagon and getting back on again. I guess that's better than nothing. I imagine that this must be what it's like for people who want to become readers but didn't grow up with a habit of reading. I didn't grow up with a habit of exercising. It feels good and I know it's good for me, and I can even enjoy it, but I just have a really, really hard time sticking with it. I guess I could dial my diet in a bit more, cut out some of the processed foods I've started to fall back to, but I have always made it a point to eat lots of fruits and veggies my whole life. I've been very good at carving out a life (and working life) that works for me with minimal stress. And I always am learning new things all the time, it's almost compulsive for me, I just find learning new things a lot of fun and am never bored, ever.

[@loreta8249]

I can relate so much! Sleep and exercise is a challenge for me too. I can be extremely exhausted but my brain seems to become more active as soon as all the lights and sounds are on, so I often just spend like 4 hours thinking and trying to sleep in my bed. Also exercise is challenging since I find it hard to start and to keep the motivation going longer for a couple of weeks :D besides, I always feel physically weak and I am so jealous of people who don't really exercise but then have no problem running up the stairs for 6 floors while i literally need to take a pause in the middle of climbing. then with food i guess my main problem is my sweet tooth. i could eat only dessert all day and be fine, haha, but I'm trying to improve. and I also LOVE to learn new things, I'm so happy she mentioned that!:D anyway, I'm sending good luck to you with your sleep, keeping up with exercise and cleaning up your diet!!

[@zakosist]

I dont know your diet, but have found out from experience that getting some animal fat (and not just a really tiny amount) can greatly improve quality of sleep overnight. I went from waking up 10+ times a night for seemingly no reason, to only waking up once and felt more rested. Too much of it might be bad too (although there is a lot of disagreement about it), but there is a balance. Otherwise its important to eat adequately to not get hungry during nighttime, but also not eat a "huge" meal shortly before bed at the same time

[@TooLittleInfo]

@@zakosist I tried a moderate-fat keto diet for several months. It did wonders for my mood, mental clarity and general energy levels, but no difference in my sleep. I only have trouble falling asleep, but once I'm asleep I sleep through the night. I can't sleep hungry either, if I'm hungry at bedtime I'll have a small piece of cheese or something

[@zakosist]

​@@TooLittleInfo I also take a while to fall asleep and always did. For that I think it helps to start lowering the lights in your house at least an hour before your bedtime and use evening mode on the screens. And since 7-8 hours of sleep is recommend, I always take at least 9 hours (if not more) set of to sleep where I should be laying in bed with lights of and no phone use. One have to account for the time it takes falling asleep, and waking up at least once during the night. Getting some physical activity is crucial for sleep too. Not sure why you fall out of exercise, but I think it helps to have a set of exercises you can do at home without equipment, so the threshold is low. And it just needs to be a habit you just do every day, regardless of mood (I think the only exception is recovering from long term injury or serious illness), any time you have the time and energy. And even if you have low energy, it can often help to go for a walk, and it will actually get the energy up many times. But also dont exercise for several hours each day, as there is something like over-training too, and if you do that, maybe that's the reason you quit because you're really exhausted.

[@jimitgajera]

just do like 10 minutes of exercise every day, even if you're not motivated, and see it as a habit you do like you don't breathe when you're motivated right so just do it with that mindset, start small but stay consistent

[@Crazyferretlady-in5sd]

I love how this person is very understandable and relatable 😊

[@tylersizelove7521]

'How to remember everything you learn' is another good vid on KZbin touching up on the forgetfullness of things. It meantions cramming too much into our heads at once so alot doesnt get absorbed.

[@ajs1998]

I hate that being healthy is so difficult yet so important. Living is such an active process, and it makes coasting along pretty much impossible. I love going with the flow, and all this extra stuff I gotta do is exhausting.

[@sagnikmaulik]

The key is to start doing it small and eventually it will become a regular habit that you won't be able to live without.

[@jimmycain8669]

Being unhealthy is worse than the effort it takes to be healthy.

[@sidology1.0]

Once again we're proven am active lifestyle and replenishing with sleep will help in preventing yet another disease ..♡

[@creepyjoe1025]

Excellent information! Thanks so much! God bless!

[@TheBoko7]

Extremely useful, valuable, and interesting tips from Dr. Lisa Cuddy.

[@HettesKvek]

One upside of depression is that it makes me want to sleep a lot, so at least I got number 1 covered!

[@lamcho00]

I'm getting some of those symptoms in my 30s. I feel scared of what comes next. I can't remember words more and more often. It's really bad when I start a sentence and can't finish it because I know the word but can't remember it on the moment. It usually comes back to me after some minutes. Also if I didn't sleep well it's hard for me take new information in. At work after a meeting I usually need to ask my colleagues the details of what was said there. I'm still one of the more productive people at work though.

[@Shalale]

It's logical if you visit a good professional "fast " , it is probably normal every person has unique genomes but just to make sure and prevent any possibility visit a professional.

[@jJust_NO_]

internet muted me. i couldnt remember the details of information but my visual capacity is stronger than thought processes. im more into writing or typing than actual verbal articulation.

[@edwardprice140]

It's comforting to know this "Big Think" has 6.74M subscribers. Keep up the good work. Like and share.

[@user-gr1th4tm7k]

Her book made me change a lot in my behaviour and attitude to these things

[@leoncastillosm]

Very interesting video. Regarding the information storage capacity that a person has, I believe that it can be optimized thanks to a system where, in short, a person reaches a high performance in his personal and working life, improving his energy use and therefore his health. Thanks for sharing the video!

[@MusicPlaylistGuru]

Great Insight. So is brain fog & cognitive impairment also related to amyloid plaque development due to lack of sleep?

[@leafster1337]

it may be or it's probably ur chronically tired or in poor health

[@StarBoundFables]

Brilliant video, cheers! Sleep, exercise, Mediterranean/mindful diets, socializing, learning new things... all these are good for the brain's health

[@NicolasChantier]

Thank you for this good and clear video. I would love to see a similar video on 5 ways to build resilience against ALS.

[@tb8827]

My dad thinks everyone has Alzheimer's. It's hysterical.

[@em5616]

I think we have the same dad

[@marvin55]

Well done! Very useful, interesting video with pertinent information and relevant images. Thank you!

[@tiffanyalberti2029]

Thanks. Very informative.

[@Eric1396]

Great video, very well explained

[@thedigitalceo]

This was an exceptional video on the topic. Inspiring. Great story telling. And actually provided the knowledge we were looking for. Thank you!

[@bigthink]

Really appreciate the kind words, thank you!

[@matthewphares4588]

Great video. As a physician I will add that you can get pound for pound more healthy fats from things like chia seeds rather than fish. Fish also has heavy metals that can cause cognitive issues. Fish also has cholesterol, a potent risk factor for stroke and heart attack. Fish and brain health is a myth perpetuated by the food industry for profit not the health of people or planet. I practice what I preach and have been eating a whole food plant based diet with an oral B12 supplement along with some daily sun exposure and exercise for over 6 years now.

[@pcaul8156]

true, although many people including myself have issues with fatty acid metabolism and do not convert plant omega 3's into DHA/EPA efficiently and need an omega 3 supplement

[@lnrice]

Very good video. Informative, visually pleasing and direct.

[@faruksk2763]

Learnt a lot . Thanking you ma'am.

[@ianlawton7421]

Also a useful video for those living with ADHD

[@jJust_NO_]

ehh dont always deduce that if the brain forgets in a second, something is malfunctioning. i sometimes experience this but i give it TIME to process in giving me information. its fascinating. you should practice patience so as to alter the stress reaction thinking your brain is slowing and whatnot

[@bw6596]

Enlightening. Extremely useful. Thank you.

[@orsolyafrank573]

This was really useful and reassuring, thanks!

[@radian825]

"I am always walking into the kitchen but I don't know I am in there" Me always independently of the age

[@WhataUniqueHandle]

Sorry what was your name again?

[@pr8eeek]

Very well presented and informative content

[@GeorgeWilliamPeters]

Thank you for sharing your knowledge!! I worked with elderly and handicap people and has seen the struggle these people go threw. Although I have a superb long term memory I worried about having symptoms whenever I could not remember something on the tip of my toungue under pressure or where I last put something. I am in total relief now

[@Lenur-ix9sf]

Really appreciate for such recommendations

[@christopheryang6318]

Funny how she mentions learning new things.. throughout this whole video I kept wondering if there is a link between learning disabilities and memory disabilities. Seems like common sense, you need a good memory to learn from right? I was a 4.0 student thru highschool and college and so many people told me I was smart, but I know it isn't true. It takes me so much time and repetition to try to memorize things. i.e. Amyloid plaques, Glial cells, none of these terms stick unless I go over them repeatedly. On an exam I can regurgitate information verbatim but never learn it and worst of all, I do a brain dump a few weeks later and forget most of what I just perfected. Smart people can recall facts and figures well, but it's their comprehension and critical thinking that I always seem to lack. When I observe other people talk about a subject I'm familiar with, they seem to understand it even if technical terms aren't always completely memorized, it's their ability to draw conclusions and complete an original train of thought that always amazes me. I have also observed there are very quick learners that can pick up an instrument or a new language and surpass me in a fraction of the time it took me to learn it. My experience is most people learn much quicker than I do. I wonder if I'm alone in this experience of life.. I feel like a robot with memorized info rather than a person capable of grasping expanding and articulating on ideas. I'm sure I have some form of learning disability that I'm not aware of, the problem is even if I learn about my learning disability would it even change anything?

[@bumblebootwiddletoes5185]

Perhaps school isn't sufficient because they need to teach in ways that allow people to truly learn. Memorization without understanding and internalizing isn't learning.

[@anandsharma7430]

It's probably just a consequence of your education system. Look up "critical thinking" and "formal logic". In simpler words, the key is to ask questions - who, what, when, where, how, why. Asking "why" and "why only this way, why not that way" for every fact you know is the bedrock of knowledge and intelligence. Why and how are the most important things in gaining knowledge. Keep asking these questions liberally, as much as you need and feel like. Google will generally answer all your questions, so you won't need to bother some other person.

[@mmtrzz]

Guys, doing this is really good for your health in general but it won’t prevent Alzheimer lol. My father had it and he made all of these stuff. He was the healthiest person in the family, always reading, exercising and still he was diagnosed with it by the age of 71. So… live your life the best you can (;

[@zakosist]

Its not a guarantee, but it can decrease the risk, and that's enough reason to do it. Same as following traffic rules decrease the risk of a traffic accident, but doesn't guarantee it wont happen. I also hear bad dental health can lead to alzeimer

[@user-hk9zv9wr7i]

Excellent video thanks for sharing.

[@viktorijak6298]

Thank you for helpful info

[@Pmalhotra225]

Thank you for this awesome video iam a traumatic brain injury survivor and i joke around that i have alchimimers but after watching this i will joke no more! Thank you for this great video!

[@fernandopaulino2055]

These are honestly great visuals ~

[@stawastawa]

I would have liked to hear more about what normal forgetting is. The general process and experiences of day to day forgetfulness

[@metalona1216]

Something i have been curious about for quite some time: if mental/physical trauma during early life can lead to a higher chance of something like this condition, or if its something that is genetic

[@sarikacherodath]

AD and other forms of dementia are strongly determined by genetics (the odds of inheriting it is higher if you have first degree relatives who have or had it). The environmental factors are things like exposure to pollutants, certain metals etc. Mental trauma doesn't cause AD, or increase its risk.

[@thenon-gaapbillionaire3306]

I think it's like height: there's a genetic component but it can be stunted/degraded by a poor environment

[@88888888tiago]

The video starts at 4:24 You welcome

[@dedopest3305]

the whole video is informative

[@blackdynamite_5470]

Thank you I was waiting for 3 minutes for the TIPS to begin (you know...the actual reason why I clicked)

[@arlinegeorge6967]

Beautiful video. Thank you if only we have beautiful people who are creating a universe will be learning to be live with love and peace. Pray millions of people like these multiply and give hope to all.