5 Secrets for a Powerful Mind

You are afraid of forgetting things You are afraid of getting Alzheimer's You are afraid of getting dementia You are afraid of losing your memory We are all afraid of that and everything that is related to dementia and getting worse or Cognitive decline has been increasing impressively, not only is cardiovascular disease increasing, not only is cancer increasing, not only is cerebrovascular disease increasing, but the number of people who have cognitive impairment has also been increasing by giant steps. This has been causing a lot of concern in all people. in everything in the world, however I want to tell you that since an approach from functional medicine or from integrative medicine or from a transversal medicine whatever you want to call it, there are effective preventive approaches to address the problem before they become serious. What is my objective with this video to share with you what are those practical steps based in scientific evidence so that you can do what is within your reach, what depends on you to be able to work on cognitive decline and maintain optimal conditions of your mind and brain over the years. But for this, let's put definitions. is that of Cognitive clib when we talk about cognitive balance it refers to the decrease in mental capacity which can manifest as memory problems decision making lack of attention is not a disease in itself but is a symptom of changes in the brain that are occurring. for having aging that can be premature aging What are the causes most common causes well the most common causes everyone will say Ah no well age Well yes age does that in people but that should be something that happens I don't know after 90 the lifestyle a lifestyle unhealthy chronic stress lack of sleep chronic inflammation hormonal imbalances oxidative stress all of these factors can begin to accelerate the loss of cognitive functions if they are not addressed correctly That is why it is so important to talk about prevention if Although aging is natural, it is absolutely possible to delay or prevent cognitive deterioration with preventive measures and the earlier the intervention, the earlier we begin to become aware of everything we are doing, the greater the difference will be in everything that has to do with it. with brain health So what Let's do about it That's where you and I are going to start working step number one healthy nutrition for a healthy brain diet is always going to play a determining role and it's going to play a very necessary role why two things one good nutrition feeds your brain, bad nutrition not only does it not feed it, it destroys it, it destroys it, it affects all the axes of everything that is going to generate neuroinflammation, it is going to alter what is called the gut-brain and brain- gut axis, which is a bidirectional axis where the intestine has a intimate relationship with the brain adequate nutrients that can protect the brain and improve its functioning you have to understand them you have to know them where What are those easy foods fatty fish rich in omega 3 like salmon like tuna that help reduce inflammation And this has been shown by a lot of literature sources of multiple antioxidants that may have in nuts that may be in vegetables that may be in fruits that may be in botanicals help us combat oxidative stress and antioxidants within nature and in our diet there are many nuts and seeds provide healthy fats they provide vitamins such as vitamin and They help prevent cognitive deterioration other healthy fats such as olive oil and avocado oil that have anti-inflammatory properties eggs, for example, eggs have very good nutrients, especially choline, methylfolate, which helps us with all brain function, and also sources of Magnesium Magnesium is necessary and the deficiency of magnesium in the world today is a great deficiency in people, a great insufficiency more than a deficiency. If you have doubts about this, I invite you to watch the videos we have about it where you I explain why the deficiency of Magnesium or insufficiency is a problem that we should be talking about and that we should be diagnosing and that we should be actively treating in people. So when we understand all these nutrients, how important they are, we understand what we have to give them, but I already told you. We also have to avoid the damage of excess sugars, trans fats, factors that alter the digestion of hydrogenated vegetable oils or margarines or canola oil, soybeans, corn, sunflower, which are ultra-processed oils, and the rest of ultra-processed foods. here as the companion any of the ultra-processed foods anything that alters the microbiota a low- fiber diet that ends up generating brain inflammation and therefore cognitive deterioration step number two exercise I have insisted many times in many videos the connection between exercise and We can't continue separating the brain. You want more to be smarter. Train. You want a powerful antidepressant. Train regular physical activity. The only thing it will do is improve everything that has to do with your brain. Improve circulation. Improve oxygenation. Improve nutrients reaching. to the The brain helps generate something called the brain neurotrophic factor, which helps with biogenesis and brain regeneration, helps with neuroplasticity. Until the age of 28, there are many things that will intervene, as I told you right now, it increases the release of neurotrophic factors that help the growth of new brain cells of new neuronal tissue What are you going to do aerobic exercise walking swimming cycling playing soccer anything that improves your cardiovascular health are you going to do power resistance exercises that is, lifting weights to improve strength But that also helps to associate better cognitive function. You are going to work on flexibility. Work on joint flexibility. It also helps you with mental flexibility and you are going to work on joint mobility exercises. Everything you do with the exercise is going to work in the right direction. I was telling you right now, your neuroplasticity, the brain's ability to adapt, change, modify, mold in the face of situations, step number three, sleep well, we have to give importance to sleep, we have to get enough sleep, we have to improve sleep conditions, the brain eliminates toxins during the night the brain regenerates consolidates memory restores neurotransmitters restores your defenses everything lack of sleep negatively affects cognitive function is absolutely associated with an increase in neurodegenerative diseases such as Alzheimer's How many times have you felt depressed without wanting anything with a lack of everything just because you didn't sleep? Well, now imagine what happens over time, just how you are feeling, that is really happening at a biochemical level within all of your brain chemistry within all of your cellular part of your brain. That's how you are. What can you do? to do with this you have to create a dark environment a cool environment to sleep prepare to lower the lights everything that I have taught you in different videos and if you want to learn from this there are different videos where I have taught you what are the best strategies so that you can sleep but I repeat some of them, I already told you about the temperature, establish a routine, avoid exposure to screens, if you want to use amber glasses, it could be something that you can cause the problem with all this, lack of sleep can aggravate mental stress, generate oxidative stress, melatonin is not produced. the main antioxidant of the night and It is going to generate neuroinflammation step number four it is important to have mental exercises it is important to have continuous learning This week I was talking to my dad who was coming to visit me, I live in California and he said to me Ah, if only I had learned English and I told him dad, Never It's late I want you to keep coming back I want you to keep coming to visit me It's never too late Look for it as a new learning tool keep the mind active as well as the muscles the brain needs exercise challenge the mind with cognitive activities improve memory the ability to adapt all that is necessary If you want to read, learn a new language, solve puzzles, play strategy games, there are different activities and all they are going to do is stimulate different areas of our brain. What I was talking about just now about neuroplasticity is that the brain can adapt and change over time. life Especially when it is put to different experiences and different cognitive challenges that is why it is something that we have absolutely available to us step number five the impact of stress and its impact on the deterioration of cognition in a Chronic way I wrote a book about stress called anti-stress why because I see it every day of life because I see it and I feel it because I am also a human being and I get stressed and because I have seen it in many people and because there is no information about it, I am going to leave you my recommended book below in case What you want to read Prolonged stress can increase cortisol levels Adrenaline damages the hippocampus, a region that is absolutely key and necessary for memory What you can do Take control of your life Take control of your beliefs Take control of your way of responding Have coping techniques stress a meditation with deep breathing, yoga, mindfulness, the effective practices that you want and what you feel that generates more coherence with you to improve stress to improve your health. Remember that there is not only mental stress but there is also physical stress and chemical stress. Traditional medicine teaches us to see stress as a preventive factor that we have to do, but it does not teach us many strategies that go from transforming the human being in front of us to how I transform myself, my beliefs and everything I believe. It has to do with my habits to be able to move stress and that is my invitation step number six the relationship between cognitive stress or cognitive decline and metabolic diseases And it is that everything that is chronic metabolic diseases that lead to me having altered glucose high blood pressure fatty liver altered insulin having high triglycerides altered lipid profile all all all all all all are related to cognitive impairment so much so that there are some authors who call Alzheimer's as type 3 diabetes metabolic conditions again type two diabetes obesity metabolic syndrome various polycystic syndrome which later ends up being related to other conditions throughout life. All that is generated is an effect of chronic inflammation, vascular alterations, glucotoxicity, neuroinflammation, permeation of the blood-brain barrier, what I told you about the Barrier that protects the brain, and all of this is the only thing What it is doing is causing more neurodegenerative diseases to appear, such as Alzheimer's. Insulin resistance is something that must be treated in people and that is not treated. Only with medications, that is treated with changes. in the lifestyle with changes in diet with an increase in protein with an increase in fiber with a very good healthy fat with physical training With sleep with correcting the microbiota there are many factors I have videos that I am going to leave you recommended about How are you going to do the steps in a comprehensive and transversal way to correct a metabolism because this is not a question of Oh the calories Oh I inject this thing Oh I do that other no This goes much further the brain needs insulin to regulate the metabolism of glucose needs glucose but when there is resistance when it is not working well when there is glucotoxicity when all energy sources are compromised when there is Chronic inflammation when everything is working poorly because that can lead to deterioration, chronic inflammation, brain damage and everything we are seeing today in the world of heart attacks, cancers cerebrovascular disease Well, cognitive impairment also goes hand in hand, prolonged inflammation will contribute to the brain causing you to lose your memory and have cognitive problems, the same goes for the role of the liver and brain health, there are already serious conditions that are diseases mental caused by the liver It is very common to see non-alcoholic fatty liver in people. Yes, before that was the most common form, but today the most common form is non-alcoholic fatty liver. It is very common in people with metabolic syndrome and metabolic syndrome is related to a greater risk of cognitive deterioration so we can continue weaving by showing you how there is an intimate relationship between all the things that sometimes we believe are all separate that metabolic syndrome is here that high triglycerides are over here and this other disease is here no no it is not that all this happens in a single body to address all metabolic diseases that is why I have a friend who I want to invite you to look for and follow him called Dr. Ignacio Cuaranta who is a psychiatrist and talks about psychiatry metabolism of how this is all a big deal that we should all be talking about and taking part in. That's why you have to start making changes in your diet, exercise, stress, sleep, exposure to toxins that you are having in your life in stress management and I want to talk to you about step number seven and I want to debunk some of the myths because one can say Oh no but I think it is an important step myth number one cognitive decline is inevitable with age it is true that aging can affect cognitive function but it does not mean that everyone is going to have severe cognitive impairment and that it is absolutely inevitable. What the evidence shows us is that changes in lifestyle like everything I just told you can even prevent the cognitive deterioration that a person dies from anything else myth number two, memory supplements are all you need and that is not true there are no magic solutions there are no quick fixes no miracle solutions to correct cognitive decline the most important thing you are going to do is treat your habits supplements can offer benefits wonderful Look, I love alfacolor serine, I love magnesium, I love inositol. I love them. They are molecules that I love to be able to treat a lot of mental things, but they are just one more tool in a transversal comprehensive approach that will never replace everything I have given you. spoken lifestyle changes in lifestyle putting the house in order organizing life is what has the most scientific support point number three mental games are enough to keep the brain in shape No they are not the only thing again it is not that I I'm going to apply to be souk And that's the only thing I have to do No, they're not the only tool the combination of physical exercise nutrition sleep that's what you should be doing please if someone tells you look the only thing you have to do is my neurof therapy and with that everything will work for you or it will The only thing you have to do is my therapy of such and such thing And that's the only thing you have to do everything no that's not going to solve everything there is not a single thing that solves everything myth number four Not that stress thing that's like, yes that Yes, it affects the brain. No, I don't think so. No, one of the most important things that I have learned in my life throughout my professional career was learning to understand stress in a comprehensive way and in a transversal way. How does it affect the entire brain? body from how a thought into something that is something ethereal can end molding even the structure of your biology at the subatomic level explained from quantum physics at all levels mental level to the brain to the physical to all your physiology to the organ to the tissue to the cell to the nucleus to DNA Yes, that is, everything you want to carry is a Absolutely beautiful and beautiful thing understanding it from science but the effect can lead to the deepest levels myth number five that cognitive decline only affects older people mm not every day sadly we see how there are more young people who are having cognitive decline Why Because at 40 years old At 50 years old their body is completely inflamed, something that should have happened around 85 90 95 is happening early. Why, because of the life we ​​have right now, just as every day there are more people with cancers, younger people with heart attacks, younger people with cerebral thrombosis. younger because every day we see much younger people with cognitive impairment and that is something that is very sad so friends conclusion summary quick review five steps nutrition exercise quality sleep cognitive challenges and stress management Those are the things we should focus everything on what we have to do I think it is also very important to talk to you about an additional step which is the management of relationships the relationship with you talks about your relationship with the environment of the relationship to the outside of everything you are doing to the outside and please that is something that must be cared for like a treasure taking care of your beliefs taking care of your emotions taking care of your decisions is taking care of what you speak taking care of what you keep quiet taking care of how you relate to things and how you relate to people no matter your age the best time to plant a tree was yesterday but since that you can't do it the best The moment to face it was today, you can take measures to protect your brain by protecting your life, as my friend says, it has been proven that the brain is attached to the rest of the body and that is how one says, well, yes, they are not separate organs, Mental Health and brain health speak. of what we do in our day to day life and that is completely in our hands that is why I want to invite you to continue building all these notions together to continue navigating to continue investigating to continue learning and for that it is very simple simply the only thing that I want to ask you is that Like the videos so that more people continue to find this content, I also want to ask you to please subscribe to the Channel if you haven't and activate the bell, do you know why? To tell you every time we make a new video, I want to send you a big hug. Don't forget to send this video to all your contacts. Thank you and until next time.