Memories strengthen our own sense of identity and purpose and help to bond our relationships. They
form the foundation of our knowledge of the outside world and of ourselves. Alzheimer's disease is one
of the most feared and devastating illnesses of all times. Over 6 million Americans live with Alzheimer’s
and that number will only triple to 18 million in the next 30 years or so. As of today, there is no cure
however, there is hope. We now have the knowledge and tools to reverse cognitive decline. The best
intervention is to eliminate, reduce, or treat those risk factors that prevent Alzheimer’s in the first place.
Dr. Amen 1 , psychiatrist, created the “Bright Minds” acronym which identifies risk factors and ways to
eliminate them. Bright Minds is defined as follows:
B = blood flow
R = retirement and aging
I = inflammation
G = genetics
H = head trauma
T = toxins
M = mental health
I = Immune system problems and infections
N = Neurohormone issues
D = diabesity
S = sleep
It is important to expand on each of these topics with a detailed explanation of why each is identified as
a risk factor.
B = Blood Flow: Blood flow or circulation is critical for every organ in our body, especially our
brain. The blood vessels that feed our brain cells age faster than our nerve cells which means
taking care of your blood vessels is a critical component of brain health. Conditions that affect
blood flow are hypertension, heart disease, stroke and lack of exercise.
R = Retirement and Aging: Although we can’t slow down the aging process, we can decrease
the risk for memory loss and Alzheimer’s disease by using our brain. When you stop using your
brain and learning new things, your brain slows down and becomes less responsive. Keep your
brain active every day. Avoid social isolation and loneliness as this also can increase the risk of
memory issues.
I = Inflammation: Chronic inflammation is the root of most chronic diseases since it destroys
your organs including your brain. Consume a diet high in Omega 3 fats such as salmon and
sardines, take a high-quality fish oil supplement, and avoid inflammatory foods such as fast
foods, refined carbs, processed and fried foods. Have your Omega 3 index and hsCRP levels
checked to determine your level of inflammation.
G = Genetics: Do you have a family history of Alzheimer’s disease? If so, you can determine if
you carry the genetic with a simple blood test. Remember that your genes are not your fate.
We have the ability to turn on or turn off many genes. Despite our risk, we can avoid the
disease altogether with our healthy lifestyle behaviors.
H = Head Trauma: Any trauma to our head such as concussions – even those without a loss of
consciousness are major risk factors for memory problems. The more injuries you’ve had – the
higher your risk.
T = Toxins: Exposure to environmental toxins increases our risk for cancers, immune issues,
and neurodegenerative diseases, to name a few. Other toxins such as mold, alcohol, and drugs
(over the counter, recreational and prescription), prematurely age the brain. Despite our
amazing detoxification capabilities, too much exposure can overload our system which
increases the risk of dementia.
M = Mental Health: Our mental health has a huge impact on our cognition and memory. Depression,
anxiety, bipolar disorder, ADD/ADHD, PTSD and chronic stress all contribute to an increased risk of
memory issues.
I = Immune System Problems and Infections: When your immune system is not functioning as
it should, you may be more at risk for infections and auto-immune diseases which can increase
your risk of brain issues such as memory issues and brain fog.
N = Neurohormone Issues: Your brain plays a crucial role in hormone production and is also
influenced by hormones produced in other parts of your body such as thyroid hormones,
insulin, estrogen and testosterone. When your hormones are out of balance, this may increase
your risk of many diseases such as diabetes, depression and even Alzheimer’s.
D = Diabesity: This term refers to a combination of diabetes and obesity as the two often go together.
These two risk factors can decrease the size and functioning of your brain. Diabetes may damage blood
vessels throughout the body and the brain which could lead to strokes, hypertension and Alzheimer’s
disease. The journal of Neurology has published an article stating that obesity in midlife is associated
with an increased risk of dementia later in life.
S = Sleep: Mounds of research have linked sleep issues such as insomnia and sleep apnea to a
higher risk of memory issues and dementia. A 2021 study in Nature Communications found
that people in their 50s and 60s who sleep less than 6 hours per night are more likely to
develop dementia later in life. Sleep matters!
