The Brain Doctors: 5 simple habits to prevent dementia | Drs. Ayesha Sherzai and Dean Sherzai

[@marathorne6821]

The marvellous thing I have observed after listening to many, many podcasts and reading books from a variety of experts is the consistency of the messages. If we eat a good diet, stay hydrated, sleep enough, do regular exercise, avoid toxins (like smoking, alcohol and drugs) manage our stress and keep our brains active and challenged, it's good for gut health, cardio vascular health, organ health, and brain health. The same good lifestyle elements promote every aspect of health 😊

[@hdw5831]

Summary of the video. Alzheimer's often starts in middle age. Up to 90% of cases can be prevented by lifestyle. Genes are not decisive. In Alzheimer's, toxic protein accumulations occur. This starts 20 to 30 years before symptoms appear. Dementia starts with mild cognitive impairment where intervention can still be effective. Four processes play a role: 1. inflammation 2. oxidation 3. lipid dysregulation 4. glucose dysregulation. People with (pre-)diabetes may already experience a lower cognitive state in middle age. Well-controlled diabetes does not have to lead to dementia. High LDL values, even at a young age, increase the risk of dementia. Five factors reduce the risk: nutrition, physical exercise, stress reduction, sleep and cognitive stimulation. The Mediterranean diet is recommended. Strength training, especially of the legs, can reduce the risk of progression from mild cognitive impairment to dementia by more than 35%. Bad stress increases levels of cortisol and adrenaline that are harmful to the hippocampus, which is responsible for memory and problem solving. Good stress, such as challenging activities, stimulates dopamine and promotes brain growth. During deep sleep, a cleaning process takes place in the brain. Reduced deep sleep can disrupt this cleaning process. Optimally, 7-8 hours of deep sleep are needed. Cognitive reserve protects against brain damage. Passive activities, such as watching TV, lead to cognitive decline. Complex activities are better. Brains continue to develop throughout life and remain plastic.

[@robertprice2911]

Thanks that’s incredibly helpful. Saved me twenty mins!

[@SpiritintheSky.]

Thank you very much. Most helpful!

[@rebekahsalt26]

Thank you x

[@aureliapompili310]

7-8 hours deep sleep?? Per night?? Or 7-8 hours sleep overnight.

[@PaulChell-n6t]

@@aureliapompili310 sleep has three very important components-regularity, quantity, quality (quality can be measured by sub-components-deep, REM, restlessness, stress, duration). Most people forget the regularity of bedtime and awakenings.

[@Antineii]

The Drs. Sherzai are fantastic science communicators. So many things to think about but I have a few small things to tweak immediately. Thank you for another great Zoe podcast and for the entire series of bringing leading edge scientists to us.

[@keithpp1]

My mother had dementia, my father early onset dementia, short term memory loss, but fortunately still has mental capacity even after turning 100 last year. This does as Jonathan says, leaves one in fear of what the future holds. Reducing the risk is welcome.

[@DavidSmith-rz1pc]

Read "Imagine You Are An Aluminum Atom"

[@peterlovell]

Thanks for telling me it starts in your 40's I was diagnosed with bowel cancer on my 40th birthday and my relationship died due to zero support from my partner. Couldn't stay their no more as she happy to argue and fight in front of our son.. my dad got diagnosed with dementia 5 years before he passed away with sepsis he also had bowel cancer. My mum was very controlling. Stress sure is a silent killer...😢 For the record I will be 50 this year..

[@DavidSmith-rz1pc]

"The Proof is in the Plants" pg 152. The section on colorectal cancer should be helpful. Fibre!

[@KST9182]

Super & world-class expert guests …. Amazing interview & wide-ranging information about the brain. Thanks to all three of you - it’s appreciated. 👏

[@Loreninha1972]

*My father's siblings, 4 out of 5, had Alzheimeirs. I am quite worried. I am 52. Thank you, great video!* 🌷

[@DavidSmith-rz1pc]

Drink silicon rich water and read labels to avoid aluminum. MIND diet. Exercise. Source Dr. C. Exley. almost 40 years of research on AL. Also my friend's recovery. Good luck.

[@viviankeh441]

So great! What a dynamic, interesting, inspiring pair - I was leaning in the entire episode as there was so much actionable material here! Thanks for sharing them with us and hope to see them again.

[@gaBetibu]

. . . so, so glad to see my 2 most respected & loved "Brain Doctors" . . . I have missed seeing them on YT...I Learn so much new info each time I get to see them.... God Bless each of them, and, you, also, for this wonderful interview.... 🙏🙏🙏

[@maitrayee22]

Magnificent presentation of Neuroscience Q & A episode. Thank you so much Jonathan and Doctors!!!

[@10mey]

A fantastic episode! Thank you so much to the three of you

[@KimLaCroix-s1w]

As an avid researcher for the last 15 years because of an illness, I would LOVE to see a neurologist and a cardiologist discuss the whole LDL research because what is being delivered from one to another is opposite ends of the spectrum. Some say higher LDL is needed because your brain needs fat and HDL and tryclercides are more important and then some doctors/researchers say low LDL under 70 is most important and don't worry about HDL. We need long term studies on a healthy population with higher and lower LDL.

[@mayyabie6108]

I want to say a huge thanks to you guys for trying to help us listeners to become and stay healthy so we can live our best lives!!!

[@davidellisonline]

I really enjoyed this extremely informative and interesting video from Dr Dean Sherzai and Dr Ayesha Sherzai courtesy of ZOE. Most of us are aware of or have been touched by Alzheimers in some way, shape or form. Please take on board what is being said and make adjustments in your own lifestyle to reduce your own risk factors. Many thanks for the content.

[@halcyon-cg2eb]

Both my mum and her mother had dementia. I'm 60 years now and have suffered from chronic insomnia for the last 5 years. I'm doomed!

[@hermitstrannik2612]

What a helpful and encouraging episode - and from such lovely people Drs. Aisha and Dean are (And Dean’s such an affirming husband, gently praising his wife’s achievements! ) Thank you all for this public health education podcast.

[@DavidSmith-rz1pc]

A prime example of missing-information.

[@valeriemerchant3299]

One of the best podcasts

[@StephenMarkTurner]

Always great to see Dean and Ayesha

[@joannathorne4135]

I read ,listened to previous Zoe podcasts. I think that the hippocampus, the cell in the brain that I think is the only one,that can regenerate slightly. Your Gut is the driver of your body. The food chain is vast, but as well as this and keeping active,exercises, physical etc. Stress unfortunately is not good. But positive mindsets your body and mind work as a team . I am learning lots from their pod casts 😊. Fantastic podcast..x

[@curiouslysearching2621]

Nutrition Exercise Unwind/Stress Restorative Sleep Optimization of Cognitive Ability

[@BurcuHaci]

It’s crazy no one here is talking about the hidden herbs by Anette Ray…

[@gplunk]

Excellent points about good and bad 'stress'. The problem can be sometimes be differentiating between the two in your personal life....

[@lindaelarde2692]

Fantastic and highly informative discussion with so many actionable lifestyle options. Thank you!

[@nikkiadamo6052]

Absolutely brilliant and life changing information

[@gioargentati7802]

Excellent video! Thank you for posting! :)

[@evanvrs]

Excellent podcast.

[@oakstrong1]

My grandmother had the "optimal lifestyle": no major stess, Mediterranean lifestyle with plenty of home-grown and wild organic food, long walks/skiing and social dances with new goreographies... still got dementia. My mother and her sister had similar lifestyle, except when my mother had stress when doing the accounts for the company she worked for, and the sister would watched a lot of TV after her mobility declined. They both had dementia (my mother had high blood pressure all her life). So, I expect to get dementia despite being on relatively healthy diet and still constanly learning something new: I have high LDL cholesterol despite being on vegetarian diet (mostly home cooked), exercising is highly restricted because anything I do gives me migraine and the quality of my sleep is poor so I wake up tired even if I sleep 7-9 hours, and my gut biome was healthy when it got tested.

[@KJSvitko]

Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences. There is an obesity epidemic today where over 60% of the population is overweight or obese. What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications. Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks. Add more plants and vegetables to your diet and less junk and overly processed foods Get off the couch. Get off the iphone or ipad. Get up and go for a walk, run, bike ride , garden, work outside. Move more, sit less. Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly. Make a bicycle your transportation option for short distance travel.

[@JoJoElleJay]

One factor that needs a closer examination is Glycemic lymphatic flushing. However there are studies to show how beneficial yoga is specifically for that. I practice everything noted, but I get the biggest buzz from yoga. I’m sure the main reason is that I spend the majority of the class with my head below my heart in a number of different poses. I can tell you for a fact that I’m crystal clear a short while afterwards. I swear it’s down to glymph-phatic system. Studies are definitely being worked on & id love to hear more about the benefits of yoga, in old age. So not just to keep the body supple. There are many different ways that yoga is beneficial for us. By the way I’m 72 and an AI Digital Marketer.

[@cynthiapowell7063]

When LDL is discussed in your podcasts, you talk about LDL as a result of a poor diet. I eat a very good vegan diet, minimal UPFs, but my LDL is high because I have familial high cholesterol. The statins I took years ago had no impact on the level of LDL. I've recently begun taking Rosuvastatin because I'm told these have had good results for people like me. I'm yet to get my initial 3 monthly results. Does the fact that I have a very good diet and familial high LDL make any difference to my chances of getting Alzheimer's?

[@michaelrsoulsby]

Fascinating video, thank you Zoe !

[@wisewune]

Absolutely helpful and informative podcast, thank you. Fascinating and what's more gives immediately actionable points NEURO ❤

[@karenduffield8503]

So much helpful information. Thank you ! I heard the mention of reducing ldl. Do you recommend cholesterol medicines to aid that. I am so struggling not wanting to take it as my levels were not high and thought brain needs good cholesterol. Thanks again

[@heatherpomerenke8684]

Same question! I eat zero dietary cholesterol and am fully plant based but my LDL (and Apo an and B) are high. Nothing seems to move the needle. Hate the idea of statins but may have to consider.

[@GlennGuthrie]

Our bodies need cholesterol so bad, the liver and brain makes it daily! Low levels is the cause of brain fog, that's from my own n1 experience! There are numerous studies over the last twenty years that show this, but they are suppressed and I'm certain this comment will be also!

[@zsofiazoltan7359]

Well, the cholesterol scare & the over prescription of statins are controversial subjects. I suggest you research the role of cholesterol and the side effects of statins to learn more about them. One of the side effects is memory issues, and there are other undesirable changes in the body in long term statin users. With due respect to the presenters, I never heard it before that higher cholesterol can contribute to dementia. Unless they refer to triglycerides, which indeed is a health risk for the cardio vascular system. Yes, our bodies need cholesterol for many vital biological functions, such as new cell building, immune system function, hormone production and optimum nervous system function. Which no Dr will tell us is that there is a qualitative lipid panel test that can identify what type of LDL particles we have. The small, boyant LDL is healthy, but the larger, more sticky LDL is a concern. The curreny used blood tests don't look at this. I suggest listening to podcasts from highly esteemed researchers such as Dr. Robert Lastig (endocrinologist), Dr. Ben Bikman (biochemist) Dr. Ovadia (cardioligis, Dr. David Pearlmutter (neuroligist), and in the UK, Dr. Aseem Malhotra (cardiologist). ...and the list of cutting edge reserchers goes on. I sincerely hope that in 10 years' time, the healthcare systems will have a more modern and more current science based approach to blood lipid management.

[@alisonledgerwood8392]

@@zsofiazoltan7359 Yes. Zoe are demonising cholesterol, saturated fat and red meat yet again.......There are many respected scientists who think very differently on these subjects and have the research to prove it. Most agree on exercise, sleep, stress and eating real food but as to what kind of real food, that is where the disagreements lie.

[@judithbrandt9430]

I found this very helpful. Thanks.

[@roseannr]

Great chat. Very interesting AND helpful. Easy steps to follow. Thank you for sharing 🙂

[@patrno]

Very disappointed by generalization of LDL. No discussion of large and small particle LDL.

[@fisherp22]

Another brilliant podcast, so informative and so much invaluable advice. But please Johnathan, sit on your hands when you are interviewing.

[@michaelriggall6862]

Everybody on tv and youtube waves their hands about. It's really irritating!

[@Trailchaser-NE]

Great news for cyclists then - leg exercise and navigation (without a GPS) on new territory. I always think that when I'm riding, figuring out where I am, what road it connects to, planning the mostly circular ride in my head to get back home with the exact mileage I want - is a bit like London Taxi drivers. It's certainly great brain taxing planning/problem solving.

[@oakstrong1]

Riding a bike is mostly cardio-vascular and to a lesser extend muscle building, but you can enhance it by riding on a hilly terrain. I miss cycling buy unfortunately it is too dangerous where I live and the traffic is such it's just start-stop-start-stop... 😢

[@Trailchaser-NE]

@@oakstrong1 Thanks for your comment. I live in a very hilly area. I sometimes think I must look like a Kangaroo - thin arms and big legs - Ha!

[@homomorphic]

Two fabulous guests

[@lindaelarde2692]

Ive read there are studies from Dr Richard Davidson's research that meditation can improve brain health and even grow some brain regions. Do you feel this is true?

[@JoJoElleJay]

Absolutely 💯 agree.

[@oakstrong1]

In terms of reducing stress, certainly, and it may also stimulate the production of certain hormones, but I wouldn't dare to claim it as any affect on growth.

[@carloshuascartapia56]

Excellent

[@oakstrong1]

Question: flax and chia seeds tend to go though the body undigested so how good source of omega are they really? How about cold pressed hemp oil, or hulled hemp seeds don't they have high omega 3 content with higher bioavailability?

[@gailcaruana4165]

Amazing stuff

[@noahkatz9616]

55:50 "...7 to 8 hours of it, of deep sleep..." What exactly is the definition of "deep"? According to my Fitbit sleep tracker, on a good night I get one hour of deep sleep, which according to them, this is about average for my age (73). I hope that's not as bad as it sounds...

[@IainFletcheruk]

A question for the excellent Doctors, if they are still able to comment. Would golf, taken seriously, which is a mental as well as a physical challenge combined, qualify as an excellent hedge against Dementia? I might argue that the social aspects of the game can also reduce stress. I can't find any studies of this online.

[@Caladcholg]

Oh goodness. For those of you not in the States, this is a Seventh Day Adventist couple from Loma Linda California that push a Vegan diet and STILL try to demonize saturated fatty acids for brain health for religious reasons (the opposite of what actual metabolic doctors like Dr. Georgia Ede and Chris Palmer are researching). They push a very high carbohydrate diet, even though the most up to date research is showing that Alzheimer’s is a disease of hyperinsulinemia and glucose intolerance. It's being referred to as type 3 diabetes for a reason. In their own words: "Meat and dairy contain high levels of saturated fat which raises blood pressure which isn't just bad for the heart but clogs up the brain too." They literally still follow the disproven 'belief' that saturated fat, which is metablized into efficient ketone bodies that can cross the blood brain barrier without insulin, somehow 'clogs' our hearts and brains. Ketones do not 'clog' anything. Be careful or there 🫡.

[@redhen689]

Loma Linda is considered a “blue zone”. There are lots of experts who recommend a vegan or vegetarian diet.

[@Caladcholg]

@redhen689 Oh _goodness._ Don't get me started on the Dan Buettner Blue Zone data. Some other time.

[@lizrichardson1440]

Thank you for that clarification. I was thinking that the negative emphasis they put on saturated fats and dairy clashed with my experience, knowledge and understanding of a ketogenic or low carb diet. It was at this point in the podcast that i started to feel uncomfortable regarding their dietary messages.

[@redhen689]

@@Caladcholg You do you! I’ll do me. I believe in eating a mostly plant based diet. Zoe has plenty of guests on their program that recommend this style of eating.

[@Caladcholg]

@redhen689 sounds like a plan! Just keep an open mind of you start to feel unwell, but, by all means, do what you feel is best/makes you happiest.

[@valeriegregory9214]

I have been resisting taking statins recommended by my gp as my cholesterol is high despite a good diet. After watching this video, I’m beginning to think I should be taking them because of my LDL levels. What do others think?

[@Diane-f1g]

I am in a similar dilemma 😮 Statins have a myriad of side effects.

[@DavidSmith-rz1pc]

Perhaps measure ApoB which is a more relevant overall metric and includes effects from LDL-C. Check out Simon Hill's interviews with the geeks of cholesterol and CVD. Good luck.

[@alisonledgerwood8392]

Up to you but I would do my own research. Read what Dr Malcolm Kendrick has to say on the matter. He and Zoe Harcombe (no relation to this Zoe) just won their legal case against the Daily Mail who had accused them of being statin deniers and being responsible for people dying as a result of stopping taking them. They were totally vindicated.

[@16Elless]

Don’t!

[@oakstrong1]

I had a babysitter, a nurse, who was physically very active and lean, but even vegetarian diet and benecol dis not lower her very high cholesterol. Only when she went on a vegan diet her cholesterol levels started dropping! I'm not saying it works for everyone but if you are worried about statins you might be motivated enough to try it. Be aware of processed foods such as meat alternatives and ready-made meals though. These days it's all too easy to be vegetarian l/vegan and still have unhealthy diet. Notice also that meat alternatives mostly do not have equivalent amounts of protein. For example, a vegeburger may only have a quarter of the amount of protein than a hamburger or none at all!

[@lostinsomerset6002]

What happens to those of us unable to sleep well? 😥

[@richarde3237]

That explains Fred Housego

[@sarahbarton2089]

The Interview about seed oils by Sarah Berry on Diary of a CEO was disappointing. There was a lack of candid openness regarding potential conflict of interest. Please don't let that happen again as it could undo some of the good work you have done to date. Trusting the Messenger is of vital importance.

[@rve420]

Revering CEOs is a mistake.

[@robinmackie485]

Please can you get Chris Van Tulleken on one of your forthcoming podcasts 🙏 he is the godfather of ultra processed foods and how bad they are for you!

[@fireflymary9269]

So, is it too late for me at 65?

[@natashawright2613]

Immigrating to another country cured my stress once and for all

[@EmreEbru-o2k]

thank you. it seems like you need to be your own doctor these days. for everyone reading this i recommend the book the hidden herbs by anette ray

[@mikedonnarumma5337]

jonathan,,,, please mate, its not all about you,

[@dudea3378]

"R" is for regenerative sleep. Lol just embrace the S's

[@TheVolorand]

Liver also has ability to grow

[@DRokas]

Did she say seven to eight hours of deep sleep? Seems impossible. Or did she misspeak?

[@mbsjanetelizabeth]

Why go to the gym when you get the same by cycling or walking where you have to go. Less car more leg muscle!

[@TeeGar]

I forgot what she was talking about

[@TheVafa95]

Dr. Sherzai needs to reduce his weight

[@OzcanCumhur]

For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority

[@MathaMoll]

Everyone watching this go find the book the hidden herbs by anette ray

[@ABRAMDenny]

I have read many books, I listened to many KZbin videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.

[@YusufKoray-t6o]

I pray to God that everyone who is reading this gets better and stays healthy. What helped me is using the herbs from the book the hidden herbs by anette ray

[@WILFORDCromwell]

I normally don't comment but for everyone reading this go read the hidden herbs by anette ray