Summary & Study Guide - The Better Brain Solution - Lee Tang - ebook
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Reverse and Prevent Type 2 Diabetes and Heart DiseaseSharpen Cognitive Function and Avoid Memory LossThe must-read summary of “The Better Brain Solution: How to Start Now—at Any Age—to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss,” by Steven Masley, M.D.We are facing two urgent epidemics today: increasing rates of type 2 diabetes and prediabetes and escalating rates of disabling memory loss. These two conditions are linked to a metabolic dysfunction called insulin resistance triggered by poor diet and lifestyle choices. The rates of type 2 diabetes and Alzheimer’s disease are escalating at epidemic proportions because of the insulin resistance brought on by the Standard American Diet.In The Better Brain Solution, Dr. Steven Masley explains why healthy insulin activity and blood sugar control are essential to brain health. He explores the impact of insulin resistance on the brain and the brain-blood sugar-heart connection. He explains (1) how the brain can become insulin resistant through diet and lifestyle, (2) how and why it can lead to cognitive decline and memory loss, and (3) how to prevent and reverse these conditions by following the Better Brain Solution, a step-by-step approach to reverse insulin resistance, prevent and reverse type 2 diabetes and heart disease, improve cognitive functions, and avoid memory loss.This guide includes: Book Summary—The summary helps you understand the key ideas and recommendations. Online Videos—On-demand replay of public lectures, and seminars on the topics covered in the chapter.Value-added of this guide: Save time Understand key concepts Expand your knowledgeIt’s never too late to improve your mental sharpness, prevent and even reverse type 2 diabetes and heart disease, and decrease your risk for memory loss.

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Summary &Study Guide

The Better Brain Solution

How to Reverse and Prevent Insulin Resistance of the BrainSharpen Cognitive Functions and Avoid Memory Loss

Lee Tang

Title: Summary & Study Guide - The Better Brain Solution

Subtitle: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Functions, and Avoid Memory Loss

Author: Lee Tang

Publisher: LMT Press (lmtpress.wordpress.com)

Cover Image Photo: Alpha Stock Images

Copyright © 2017 by Lee Tang

All rights reserved. Aside from brief quotations for media coverage and reviews, no part of this book may be reproduced or distributed in any form without the author’s permission. Thank you for supporting authors and a diverse, creative culture by purchasing this book and complying with copyright laws.

First Edition:

Issued in print and electronic formats.

ISBN 9781988970073 (ebook)

ISBN-13: 9781986318969 (paperback)

ISBN-10: 1986318966 (paperback)

Limit of Liability/Disclaimer of Warranty: The publisher and author make no representations or warranties regarding the accuracy or completeness of these contents and disclaim all warranties such as warranties of fitness for a particular purpose. The website addresses in the book were correct at the time going to print. However, the publisher and author are not responsible for the content of third-party websites, which are subject to change.

To my wife, Lillian, who is the source of energy and love for everything I do, and to Andrew and Amanda: watching you grow up has been a privilege.

BOOKS BY LEE TANG

For a complete list of books by Lee Tang and information about the author, visit Lee Tang’s site.

CONTENTS

Title Page

Copyright

Dedication

Books by Lee Tang

Synopsis

Part I: Save Your Brain

1. Brain Power: Where It Comes From

2. Understanding Memory Loss

3. The Brain-Blood Sugar-Heart Connection

4. How Sharp Is Your Brain?

5. What Tests Should You Do?

Part II: The Better Brain Solution

6. Overview

7. Pillar 1 - Eating Plan Step 1

8. Pillar 1 - Eating Plan Step 2

9. Pillar 1 - Eating Plan Step 3

10. Pillar 2 - Supplements

11. Pillar 3 - Exercise

12. Pillar 4 - Stress Management

13. Protecting Your Brain from Toxins

14. A Better (Happier) Brain for Life

Index

About the Author

Plea from the Author

SYNOPSIS

“The Better Brain Solution: How to Start Now—at Any Age—to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss,” by Steven Masley, M.D.

Book Abstract

In The Better Brain Solution, Dr. Steven Masley explains why healthy insulin activity and blood sugar control are essential to brain health. He explores the impact of insulin resistance on the brain and the brain-blood sugar-heart connection. He explains (1) how the brain can become insulin resistant through diet and lifestyle, (2) how and why it can lead to cognitive decline and memory loss, and (3) how to prevent and reverse these conditions by following the Better Brain Solution, a step-by-step approach to reverse insulin resistance, prevent and reverse type 2 diabetes and heart disease, improve cognitive functions, and avoid memory loss.

Author

Steven Masley, MD is an affiliate clinical associate professor at the University of South Florida. He is a fellow of the American Heart Association, the American College of Nutrition, and the American Academy of Family Physicians. He is the head of the Masley Optimal Health Center in St. Petersburg, Florida, and has helped many patients improve their cognitive function and prevent or reverse type 2 diabetes and heart disease. His health programs have been seen on PBS, Discovery, and the Today show.

Important Note About This Guide

This guide is a summary, not a critique/review of the book. The summary may not be organized chapter-wise but summarizes the main ideas, viewpoints, and arguments. It is a supplement to, not a replacement for the book.

PART I

SAVE YOUR BRAIN

1

BRAIN POWER

Where It Comes From

Your brain gives you cognition. Cognition is your ability to know and think. It has two primary functions: memory and processing. Memory is the ability to store and recall past information and experiences. Processing is the ability to assimilate and process the information and convert them into knowledge. Executive function is the part of processing that helps you plan and achieve goals, focus, and manage our tasks.

The human brain grows rapidly after birth, reaching about 80 percent of its adult size by age two. Although the brain’s physical growth may level off, its executive function continues to mature and improve throughout childhood and into adulthood. Your ability to process and remember information improves from birth until age 30.

Each year after age 30, most people experience a gradual drop in mental speed. Memory and attention also decrease, but at a much lower rate than mental speed does. Many people can maintain their memory and attention into their 80s and 90s even if it takes them longer to access the information.

BRAIN STRUCTURE BASICS

Our brain has 100 billion neurons. These neurons connect with each other to give us sensory experience, motion, thoughts, perceptions, and memory. When a neuron signals another neuron, it releases chemical messengers called neurotransmitters at the point of contact called a synapse. Dopamine is the feel-good neurotransmitter released during moments of pleasure, while serotonin is the neurotransmitter that controls everything from appetite to mood.

We can divide the brain and its functions into three parts:

The hindbrain controls the basic “automatic” body functions such as heartbeat and breathing.

The midbrain regulates our senses and controls our basic instincts for survival and emotion. The amygdala in the midbrain also acts as the fight-or-flight center, generating instantaneous unrestrained responses in response to high fear.

The forebrain performs executive functions, inhibits impulses and solves problems. The temporal lobes in the forebrain hold memories and process language.

WHERE MEMORIES COME FROM AND WHERE THEY GO

Memories are neuronal connections generated by sensory stimulation. Different memories are stored in different parts of the brain:

Explicit or declarative memories are stored in the hippocampus of the forebrain.

Implicit or nondeclarative memories, such as habits and motor skills, are stored in the basal ganglia and putamen of the midbrain.

Emotional memories are stored in the amygdala and the temporal lobes of the midbrain.

ONLINE VIDEOS

Information processing model: Sensory, working, and long term memory

Neurons and What They Do ~ An Animated Guide

Biology – Forebrain Midbrain and Hindbrain structure Function in 5 minutes

Where Are Memories Stored?

How memories form and how we lose them

2

UNDERSTANDING MEMORY LOSS

From Mild Cognitive Impairment to Dementia and Alzheimer’s Disease

The first sign of memory loss is the gradual drop in mental sharpness in a state called subjective cognitive impairment (SCI) when you forget important information regularly. You lose your keys, forget about meetings and deadlines at work, and forget names. When you have trouble finding your way around familiar environments, you have reached the diagnosis of mild cognitive impairment (MCI).

With MCI, you can still perform your day-to-day activities, but you are struggling with memory. Once MCI occurs, most people progress to dementia within five to eight years, converting to Alzheimer’s disease at 15 to 20 percent per year.

Alzheimer’s disease doesn’t happen overnight. It is a twenty-year progression. You have five years of early cognitive decline without symptoms, then ten years of SCI, followed by five years of MCI.

THE MANY FACES OF DEMENTIA

Sixty to seventy percent of dementia is due to Alzheimer’s disease and fifteen percent is due to a stroke or insufficient blood flow to the brain. Other forms of dementia include frontotemporal dementia, Lewy body dementia, and those related to Parkinson’s disease, Huntington’s disease, and Creutzfeldt-Jakob disease.

SEVEN MYTHS ABOUT MEMORY LOSS AND ALZHEIMER’S DISEASE

It only happens to old people. “Early-onset” Alzheimer’s disease can strike people in their thirties, forties, and fifties.

Memory loss is a normal part of aging. Getting lost in your own house is not a normal part of aging. This is a disease we need to prevent.

Vaccines and flu shots cause memory loss. Studies show that people who have vaccinated against diseases have a lower risk of developing Alzheimer’s than people who have not.

Aluminum cans and pots cause memory loss. There is no solid evidence it does.

You can’t improve your mental performance or prevent memory loss. You can’t repair brain cells. Studies show that you can improve cognitive performance and sometimes prevent or postpone memory loss.

Alzheimer’s won’t kill you. Alzheimer’s is a progressive disease that leads to profound memory loss, disruptive behavior, and loss of body function. In its advanced form, it is fatal.

There are medical treatments for Alzheimer’s disease. There are no medical treatments to cure Alzheimer’s or to stop its progression. Medications can reduce symptoms but only up to a year, and only 50 percent of people get this limited benefit.

WHAT CAUSES DEMENTIA?

These ten risk factors can increase your risk of memory loss:

Insulin resistance and elevated blood sugar levels

Cardiovascular disease

Inactivity

Nutrient deficiencies

Toxins

Unmanaged stress

Inflammation

Hormonal imbalance

Depression and anxiety

Genetics