Welcome to "Healthy Living!"
00:00:15.21\00:00:17.11
I'm your host Margot Marshall.
00:00:17.15\00:00:18.98
There are 36
documented causes of dementia,
00:00:19.01\00:00:23.32
like a roof with 36 holes in it.
00:00:23.35\00:00:26.76
What are those causes and
is there anything we can do
00:00:26.79\00:00:30.16
to prevent this
disease? Stay tuned.
00:00:30.19\00:00:32.76
My guest today is
Dr. Eddie Ramirez.
00:01:08.16\00:01:11.83
Eddie is currently involved
in a cutting-edge clinical trial
00:01:11.87\00:01:15.37
to stop dementia.
00:01:15.40\00:01:17.21
Tell us, Eddie,
what exactly is dementia?
00:01:17.24\00:01:21.08
Well that's actually a
very good question because
00:01:21.11\00:01:24.51
that is a huge
problem in today's world.
00:01:24.55\00:01:28.25
How big a problem is it?
00:01:28.28\00:01:29.98
Well one of the standardized
definitions of dementia
00:01:30.02\00:01:34.72
is the decline of information
processing abilities accompanied
00:01:34.76\00:01:40.83
by changes in
personality and behavior.
00:01:40.86\00:01:44.27
In other words, as the brain
starts to affect the normal
00:01:44.30\00:01:48.84
processing, the personality
and the behavior change,
00:01:48.87\00:01:52.71
and this is actually an umbrella
00:01:52.74\00:01:55.31
definition which means
there are different types
00:01:55.34\00:01:58.88
of dementia -
there's not only one.
00:01:58.91\00:02:01.48
Being the most common of
them the Alzheimer's dementia.
00:02:01.52\00:02:06.25
And, yes, I'm involved
in doing research in this.
00:02:06.29\00:02:10.63
We are working together
with a hospital in India,
00:02:10.93\00:02:15.83
and we're starting to establish
a protocol - there's so much
00:02:15.86\00:02:20.40
research coming up with
this hot topic of today and big
00:02:20.44\00:02:24.51
universities like, in
California, UCLA, UC Berkeley;
00:02:24.54\00:02:30.68
they are coming up with
fascinating research that
00:02:30.71\00:02:33.52
shows that dementia can
be stopped if you are able
00:02:33.55\00:02:39.55
to implement lifestyle changes
within the 10 first years
00:02:39.59\00:02:44.66
of its origin.
00:02:44.69\00:02:46.06
That is really,
really good to hear.
00:02:46.09\00:02:48.73
One, to think that it
could be stopped because I don't
00:02:48.76\00:02:50.73
know whether perhaps people
tuning in actually understand
00:02:50.77\00:02:53.90
that - maybe they
think once it starts,
00:02:53.94\00:02:56.07
well it's just
downhill, but it can be stopped.
00:02:56.10\00:02:59.24
That is really, really good
and the other thing I think is
00:02:59.27\00:03:01.58
encouraging - you talked
about a 10-year window of time
00:03:01.61\00:03:05.51
to actually
stop it or even maybe
00:03:05.55\00:03:08.58
turn it around?
Is that possible?
00:03:08.62\00:03:10.35
That's right! So that was
the old thinking - "dementia
00:03:10.39\00:03:14.96
cannot be stopped," but
the current research is showing
00:03:14.99\00:03:19.89
there is hope when you start
those changes at the beginning.
00:03:19.93\00:03:25.60
At the beginning -
okay, so that's important
00:03:25.63\00:03:27.70
just to act fairly quickly
but within that window of time,
00:03:27.74\00:03:31.74
and during that
window of time of 10 years.
00:03:31.77\00:03:33.81
That's really,
really, really good news!
00:03:33.84\00:03:36.75
And I'm really glad - I've got
to say this, I need to say it,
00:03:36.78\00:03:40.15
We are very privileged to
have you right there on the
00:03:40.18\00:03:43.22
cutting edge of this new
research to be able to tell us
00:03:43.25\00:03:46.86
those things and also
later some of the solutions,
00:03:46.89\00:03:50.49
what we can do to stop it.
00:03:50.53\00:03:52.36
So we're very, very pleased
to have you on our program.
00:03:52.39\00:03:55.53
Thank you and unfortunately,
we don't have the time to deal
00:03:55.56\00:03:59.97
with the 36 well-documented
lifestyle changes that we
00:04:00.00\00:04:05.41
need to do but we will highlight
some of the most important ones.
00:04:05.44\00:04:09.84
However, we know that dementia
is becoming very common.
00:04:09.88\00:04:14.58
In fact, we can see, on
the screen, how common this
00:04:14.62\00:04:18.05
problem is, in Australia,
to the point that it has become
00:04:18.09\00:04:21.89
the second leading
cause of death in Australia.
00:04:21.92\00:04:26.19
That is huge! Absolutely huge!
00:04:26.23\00:04:29.90
Which tells me that
if you live in Australia,
00:04:29.93\00:04:32.93
and you live like the
average Australian, you have
00:04:32.97\00:04:37.21
a huge risk of
developing dementia!
00:04:37.24\00:04:41.24
I'm glad you're tuning in today.
00:04:41.28\00:04:44.31
I want you to grab some
paper and a pen because you're
00:04:44.35\00:04:48.52
going to have to take some
notes on changes that I'll be
00:04:48.55\00:04:52.19
proposing to you and you decide
if you want to implement them.
00:04:52.22\00:04:55.46
We do know that those
changes have been documented
00:04:56.02\00:04:59.06
in the scientific
literature to help you maintain
00:04:59.09\00:05:03.03
that healthy brain
because you know, once the brain
00:05:03.06\00:05:06.10
is gone, everything is gone.
00:05:06.13\00:05:08.57
So make sure that you
take care of that brain.
00:05:08.60\00:05:12.07
That's right and I think the
worst part about this particular
00:05:12.11\00:05:15.94
disease or group of diseases
is that you just lose your
00:05:15.98\00:05:20.18
independence and
that's really sad.
00:05:20.22\00:05:23.69
I think that's probably one
of the most difficult things
00:05:23.72\00:05:26.86
to come to terms with,
I think in any illness,
00:05:26.89\00:05:29.36
you know, not to be independent.
00:05:31.13\00:05:33.63
That's right and
that's why we're seeing
00:05:33.66\00:05:36.83
an increase of this problem.
00:05:36.87\00:05:38.77
The latest statistics show
that 1 in 10 people over the
00:05:38.80\00:05:44.64
age of 65 will
develop that dementia.
00:05:44.67\00:05:47.58
And in fact, 3 out of 10
people over 80 we will have to
00:05:47.61\00:05:52.95
diagnose those
people with dementia.
00:05:52.98\00:05:56.18
So that is quite
important, and not only that,
00:05:56.22\00:05:59.85
dementia is a
labor-intensive problem.
00:05:59.89\00:06:05.33
It requires, here in Australia,
1.2 million people to care
00:06:05.36\00:06:11.23
for those 350,000
people that have dementia
00:06:11.27\00:06:15.84
here in Australia and after
the age of 65, the probability
00:06:15.87\00:06:24.91
of having dementia increases;
and again, it has to do with
00:06:24.95\00:06:30.12
the way you live.
00:06:30.15\00:06:31.95
So imagine, this is not like
diabetes - seeing my patient
00:06:31.99\00:06:36.02
with diabetes, I see him once a
month to check his medications,
00:06:36.06\00:06:39.89
his control, and so
forth, and then he goes home
00:06:39.93\00:06:42.86
and he takes care of himself.
00:06:42.90\00:06:44.37
But somebody with
dementia, you cannot do that,
00:06:44.40\00:06:48.04
you need somebody
monitoring them, watching them,
00:06:48.07\00:06:52.17
helping them
step-by-step and that's
00:06:52.21\00:06:54.74
why it's so labor-intensive.
00:06:54.78\00:06:57.01
And you cannot say,
"Well I don't care about that,
00:06:57.05\00:06:59.28
I don't have dementia.
00:06:59.31\00:07:00.65
"Yes, you may not have
dementia, but your taxes
00:07:00.68\00:07:03.85
need to help with this
and everybody is affected
00:07:03.89\00:07:08.02
when dementia increases.
00:07:08.06\00:07:09.79
So this is something we
all need to take notice of
00:07:09.82\00:07:11.96
because we're all
affected by it, yes.
00:07:11.99\00:07:14.43
That's an
interesting perspective
00:07:14.46\00:07:16.67
that you put on that.
00:07:16.70\00:07:18.03
And a common question that
I get in my medical practice
00:07:18.07\00:07:22.04
is, "Doctor, am I getting
dementia or is this normal?"
00:07:22.07\00:07:28.34
I'd be very interested to hear
about that because, you know,
00:07:28.38\00:07:32.71
as people do get older,
our memories start to just
00:07:32.75\00:07:35.85
stray a little bit or it's
not so easy to recall things,
00:07:35.88\00:07:38.89
and do you assume, if
that's beginning to happen,
00:07:38.92\00:07:42.26
that you're on your way to
dementia? Is that the case?
00:07:42.29\00:07:44.69
That's right, so we need to...
00:07:44.73\00:07:46.19
Is that right? Laughter.
00:07:46.23\00:07:48.23
We need to differentiate
between normal aging
00:07:48.26\00:07:50.97
and dementia. So
there's a difference.
00:07:51.00\00:07:52.93
There is a difference. Alright.
00:07:52.97\00:07:54.50
Not everybody that ages
necessarily needs to have
00:07:54.54\00:08:00.34
dementia.
00:08:00.38\00:08:01.71
See, normal aging - the
brain slows down a little bit,
00:08:01.74\00:08:05.21
and you can see that in
the fact that communications
00:08:05.25\00:08:09.78
slows and the ability to process
00:08:09.82\00:08:12.29
slows but the
intelligence stays the same.
00:08:12.32\00:08:14.92
Your ability to plan and use
the frontal lobe of your brain
00:08:14.96\00:08:21.66
continues to be normal
and your thinking and reaction
00:08:21.70\00:08:27.54
times slows down.
00:08:27.57\00:08:29.54
In fact, there's
actually a relationship between
00:08:29.57\00:08:32.31
the lifestyle that
you have and this impact.
00:08:32.34\00:08:35.91
If you had the wrong type
of lifestyle, your brain is
00:08:35.94\00:08:40.22
going to slow down more
and it's going to do it faster.
00:08:40.25\00:08:43.75
Your brain vessels that
go to your brain - they're
00:08:43.79\00:08:46.49
very delicate and anything
that interrupts that blood flow
00:08:46.52\00:08:51.06
will have a big effect.
00:08:51.09\00:08:53.33
Alright, so we've
established that normal aging is
00:08:53.36\00:08:56.87
not dementia but you've
also said that the rate that we
00:08:56.90\00:09:01.47
slow down in normal aging,
is affected by our lifestyle.
00:09:01.50\00:09:05.11
That's right! There's
actually a published research
00:09:05.14\00:09:08.41
that shows that the
faster you walk as you age,
00:09:08.44\00:09:13.11
it actually will
predict your longevity.
00:09:13.15\00:09:16.25
People that walk slower
as they age, the probability
00:09:16.28\00:09:20.99
of having medical problems
and even dying - increases.
00:09:21.02\00:09:25.69
That's why, as we will
be talking about it in a few
00:09:25.73\00:09:29.63
minutes, things like
exercise are so important.
00:09:29.66\00:09:33.10
And I want you to see this
as an investment - you make
00:09:33.13\00:09:37.81
good investment choices,
later on you will get good
00:09:37.84\00:09:41.38
dividends and the
investment will grow.
00:09:41.41\00:09:44.38
You make poor choices
today, and believe me,
00:09:44.41\00:09:48.28
the bill will
arrive sooner or later.
00:09:48.32\00:09:51.29
I'm surprised - people that
have my age that are my friends,
00:09:51.32\00:09:55.42
some of them are very sick
and need to take all kinds of
00:09:55.46\00:10:00.03
medications and so
forth and that is a reflection
00:10:00.06\00:10:04.70
of the lifestyle
that they are living.
00:10:04.73\00:10:07.27
How important your brain
is regarding the things like
00:10:07.30\00:10:10.94
oxygen and blood flow,
statistically speaking - only
00:10:10.97\00:10:14.88
2% of your whole weight
is what your brain weighs.
00:10:14.91\00:10:20.45
Yet 25% of all the
oxygen of the body is consumed
00:10:20.48\00:10:25.95
by your brain.
That's incredible!
00:10:25.99\00:10:28.02
So anything that decreases a
tiny little bit - the blood flow
00:10:28.06\00:10:32.66
or the oxygen, will have a huge
effect in your mental health.
00:10:32.69\00:10:38.27
That's right, so any decrease
would be about 12 times as
00:10:38.30\00:10:42.00
much the impact on
oxygen delivery - is that right?
00:10:42.04\00:10:45.34
That's exactly the
point! It's big, yes.
00:10:45.37\00:10:48.24
So why don't we start talking
about some of those strategies
00:10:48.28\00:10:55.22
that we need to
do: #1. In order to
00:10:55.25\00:10:58.85
prevent dementia.
00:10:58.89\00:11:00.22
#2. If dementia is in its
early stages, what we can do.
00:11:00.26\00:11:06.46
See, we can divide
dementia problems between mild,
00:11:06.49\00:11:12.27
moderate, and severe.
00:11:12.30\00:11:14.74
In the mild type of
dementia, many times the person
00:11:14.77\00:11:17.84
is not even aware
they have the problem.
00:11:17.87\00:11:20.58
They start forgetting things,
especially new information,
00:11:20.61\00:11:25.95
they have problems
capturing that new information.
00:11:25.98\00:11:28.62
I need to tell you a telephone,
you're supposed to hold it
00:11:28.65\00:11:31.05
for a few seconds, then
you can dial it - that's simple
00:11:31.09\00:11:33.66
operation - they
have problems with that.
00:11:33.69\00:11:36.49
Their intelligence starts
to decrease and then they come
00:11:36.52\00:11:40.43
to a point in which
they start to realize
00:11:40.46\00:11:42.10
something is not right -
creates anxiety and so forth.
00:11:42.13\00:11:45.37
Then you go to the second
stage, the one that is moderate
00:11:45.40\00:11:48.80
in which is
very well-marked that
00:11:48.84\00:11:51.34
something is not right there.
00:11:51.37\00:11:53.64
The person starts even
forgetting their loved ones,
00:11:53.68\00:11:56.61
their friends and normal
things that you and I would be
00:11:56.64\00:12:00.22
difficult to
forget, they forget.
00:12:00.25\00:12:03.05
And then you enter into the
severe type in which the person
00:12:03.08\00:12:06.79
is completely
dependent on others for care.
00:12:06.82\00:12:10.56
So we're talking about
the mild problems as it just
00:12:10.59\00:12:14.03
started - that's what
research is showing that we can
00:12:14.06\00:12:16.87
stop this problem.
00:12:16.90\00:12:18.23
So we can see on the
screen, the #1 point we need to
00:12:18.27\00:12:22.24
deal with is to understand
that there are early symptoms
00:12:22.27\00:12:27.41
for Alzheimer's and problems
with memory that are episodic,
00:12:27.44\00:12:34.05
difficulty with that short term
memory and remembering that.
00:12:34.08\00:12:38.65
Problems naming objects,
problems finding common words.
00:12:38.69\00:12:44.83
These tell us
something is not right.
00:12:44.86\00:12:47.46
If you have this type of
problems, I would suggest
00:12:47.50\00:12:50.93
that you go to your physician
or your medical professional.
00:12:50.97\00:12:54.60
There are standardized tests
to see if something is right or
00:12:54.64\00:12:59.61
if this is not normal.
00:12:59.64\00:13:01.64
You mentioned "episodes"
there, Eddie, what would we be
00:13:01.68\00:13:04.38
talking about there - so this
is when some of these things
00:13:04.41\00:13:07.12
manifest themselves
(More markedly) once in a while
00:13:07.15\00:13:11.35
perhaps and then things
go along smoothly and then
00:13:11.39\00:13:14.26
there's another - is
that what we're talking about?
00:13:14.29\00:13:16.02
That's right, so it's not
like when you are conversing
00:13:16.06\00:13:21.16
with somebody and you
have a friend - a long time ago
00:13:21.20\00:13:24.37
since you've seen him,
you may forget his name.
00:13:24.40\00:13:26.67
That's something normal -
the brain tries to keep the new
00:13:26.70\00:13:29.90
information that you're
using very easily accessible.
00:13:29.94\00:13:33.91
So you may forget, "Oh
what's his name, oh, oh,
00:13:33.94\00:13:36.61
oh and it was
Mark, it was Mark!"
00:13:36.64\00:13:38.61
But when you are having
this type of Alzheimer's type
00:13:38.65\00:13:43.18
of issue, the problem is more
severe - things that it would be
00:13:43.22\00:13:48.22
hard for you to forget
- these people start to
00:13:48.26\00:13:52.06
forget this type of issues.
00:13:52.09\00:13:53.83
So let's deal with the
solutions that we need to do
00:13:53.86\00:13:57.73
in order to help
the problem of dementia.
00:13:57.77\00:14:02.40
#1. The first thing you
need to do, very important,
00:14:02.44\00:14:06.24
is to follow a plant-based diet.
00:14:06.27\00:14:10.05
We know that things like
simple carbohydrates, you know,
00:14:10.08\00:14:14.35
the sugars and the white flours,
those things what they do
00:14:14.38\00:14:19.39
in the body - they
create an insulin spike.
00:14:19.42\00:14:24.29
And you know, things that
affect you and give you a risk
00:14:24.33\00:14:29.93
for diabetes will also give you
00:14:29.96\00:14:33.90
a risk for
mental-type of problems.
00:14:33.94\00:14:37.44
Oh that's an
interesting connection.
00:14:37.47\00:14:39.77
So that's why some researchers
call dementia the brother
00:14:39.81\00:14:45.05
of diabetes!
00:14:45.08\00:14:46.41
That's an incredible
thing to have that link.
00:14:46.45\00:14:48.68
So we know that people
that have dementia, many of them
00:14:48.72\00:14:52.85
actually have what is
called "insulin resistance."
00:14:52.89\00:14:57.89
That's the reason why if
things help with diabetes,
00:14:57.93\00:15:02.03
will also help
to prevent dementia.
00:15:02.06\00:15:05.80
Keeping the blood
sugar under better control?
00:15:05.83\00:15:07.17
That's right, keeping that
blood sugar low and so forth.
00:15:07.20\00:15:09.84
So make sure that
you are following a
00:15:09.87\00:15:12.71
plan to avoid that diabetes!
00:15:12.77\00:15:15.21
Somebody with diabetes
has a high risk of dementia,
00:15:15.24\00:15:18.55
so beware of that.
00:15:18.58\00:15:20.02
Then we have the second point
that we can see on the screen.
00:15:20.05\00:15:23.59
Make sure you are
dealing well with your stress!
00:15:23.62\00:15:28.59
Stress that is
chronic is actually
00:15:28.62\00:15:32.96
quite harmful to the brain.
00:15:32.99\00:15:35.03
Once in a while that you
get an emergency and so forth
00:15:35.06\00:15:38.30
a stressful
situation, it's fine.
00:15:38.33\00:15:40.34
But to live under that high
level constant type of stress
00:15:40.37\00:15:46.44
that is very
harmful to the brain.
00:15:46.47\00:15:50.01
That's why I encourage patients
to use spiritual resources.
00:15:50.05\00:15:54.85
You know, read the Bible,
read something inspirational,
00:15:54.88\00:15:58.72
pray - don't keep
that anger and hate and
00:15:58.75\00:16:04.06
unforgiveness in your heart.
00:16:04.09\00:16:06.19
These types of feelings
are very harmful to your
00:16:06.23\00:16:10.83
mental health and you
don't win absolutely anything
00:16:10.87\00:16:14.90
by harboring these
types of feelings - so use
00:16:14.94\00:16:18.57
spiritual resources to
help you deal with that stress.
00:16:18.61\00:16:23.08
Then we have the next
point and that is sleep.
00:16:23.11\00:16:27.52
Sleep is such an important
thing to prevent dementia.
00:16:27.55\00:16:31.99
See current research is
telling us that when you are
00:16:32.02\00:16:36.73
sleeping, you are actually
cleansing and cleaning all those
00:16:36.76\00:16:42.43
neurons as a car that is
functioning and it needs to be
00:16:42.46\00:16:47.54
generating all that smoke
- that why you have a pipe
00:16:47.57\00:16:51.77
called the "muffler" to
get that smoke out of the motor
00:16:51.81\00:16:55.34
because if that
smoke stayed in the motor,
00:16:55.38\00:16:58.05
the motor would stop -
it couldn't work properly.
00:16:58.08\00:17:02.08
In the same way, your
cells in the brain that we said
00:17:02.12\00:17:06.49
use 25% of your oxygen
have high metabolism generate
00:17:06.52\00:17:12.26
many waste products and
those waste products need to be
00:17:12.29\00:17:17.37
dealt with and when
you are sleeping, the brain
00:17:17.40\00:17:21.40
changes - these are fascinating
things that are happening
00:17:21.44\00:17:24.71
when you're sleeping
and the brain goes ahead and
00:17:24.74\00:17:28.14
starts removing
all those toxins.
00:17:28.18\00:17:30.85
But if you are not
sleeping your 7- 8 hours,
00:17:30.88\00:17:35.55
those toxins stay there
and they have a very negative
00:17:35.58\00:17:40.12
effect on your health.
00:17:40.16\00:17:42.16
That makes a whole lot of
sense and I've never understood
00:17:42.19\00:17:45.26
that before - it's
really good that you...
00:17:45.29\00:17:47.26
I like to understand why
things happen and that was a
00:17:47.30\00:17:49.83
really good explanation.
00:17:49.86\00:17:51.37
So make sure you are sleeping
enough - I even recorded a
00:17:51.40\00:17:57.27
program on melatonin
here on 3ABN, I suggest you
00:17:57.31\00:18:00.81
find that program if you
have issues with your sleep.
00:18:00.84\00:18:05.58
Also, apart from sleep, we
also have another point that
00:18:05.61\00:18:09.52
is extremely essential
for mental health and that is
00:18:09.55\00:18:13.69
exercise!
00:18:13.72\00:18:15.62
We live in such a
sedentary society today.
00:18:15.66\00:18:20.10
Everything is so easy, you know.
00:18:20.13\00:18:22.43
I have visited Africa many times
and you get a little glimpse
00:18:22.46\00:18:28.57
of how our
ancestors used to live there.
00:18:28.60\00:18:32.57
You know, there in
Africa in the area that I spent
00:18:32.61\00:18:36.41
some months, there
are no grocery stores.
00:18:36.44\00:18:40.85
Where do people buy their food?
00:18:40.88\00:18:42.68
That's unimaginable!
00:18:42.72\00:18:44.32
They have to plant
their food; you're lazy,
00:18:44.35\00:18:47.06
you don't want to
plant - you go hungry!
00:18:47.09\00:18:48.66
There is no
other option, you know.
00:18:48.69\00:18:50.39
So people are
constantly working.
00:18:50.43\00:18:53.16
You want water?
There's no faucet you just
00:18:53.19\00:18:55.90
open and the beautiful,
clean water comes out.
00:18:55.93\00:18:58.77
No! You get a bucket, you
walk 4 kilometers, get to the
00:18:58.80\00:19:02.70
river, get to where the
pump is, get your water,
00:19:02.74\00:19:05.81
and walk back.
00:19:05.84\00:19:07.28
You want to cook something?
00:19:07.31\00:19:08.74
There's no such thing as a
stove that you just turn on,
00:19:08.78\00:19:11.95
and nice and warm.
00:19:11.98\00:19:13.38
No! You need to go with
an axe, walk your kilometers,
00:19:13.42\00:19:17.12
cut a piece of
wood, bring it back.
00:19:17.15\00:19:19.12
Our ancestors
used to live like this.
00:19:19.15\00:19:23.73
Everything they were
doing was constant activity
00:19:23.76\00:19:28.23
throughout the day.
00:19:28.26\00:19:29.76
And you know, today I ask
my patients - "I want you to
00:19:29.83\00:19:33.47
do 30 minutes of
exercise minimum."
00:19:33.50\00:19:35.94
What do they
say? "Oh 30 minutes,
00:19:35.97\00:19:38.87
that is too much!"
00:19:38.91\00:19:40.54
You know for one of
those people in rural Africa,
00:19:40.58\00:19:44.15
that would be a
vacation day, you know - the day
00:19:44.18\00:19:45.98
they only need to do 30
minutes of exercise. Wow.
00:19:46.01\00:19:48.92
So current research shows that
it's not only that you need to
00:19:48.95\00:19:53.12
login your 45 minute walk
in the morning - you need to
00:19:53.15\00:19:57.63
find ways of being constantly
active throughout the day.
00:19:57.66\00:20:03.47
It's a good idea if you want
to go to measure the number of
00:20:04.30\00:20:08.47
steps you're taking and
a good goal would be 6,000,
00:20:08.50\00:20:12.14
but a better goal would
be 10,000 steps per day.
00:20:12.17\00:20:16.54
I sometimes need to do a
little bit of computer work.
00:20:16.58\00:20:20.18
My undergraduate is
computer science, so use
00:20:20.22\00:20:22.42
lots of computers
and I have chosen to have
00:20:22.45\00:20:26.42
a standing desk. Good!
00:20:26.45\00:20:28.52
In that way, I am
actually doing activity.
00:20:28.56\00:20:32.33
There are actually
treadmills that you can do
00:20:32.36\00:20:35.50
a desk treadmill
and get that benefit.
00:20:35.53\00:20:38.23
The next point I want to talk
about is "challenge your brain."
00:20:38.27\00:20:44.07
This is such an important issue
00:20:44.11\00:20:46.74
and I see this in
the clinical practice.
00:20:46.78\00:20:48.71
The patient comes, very
happy, telling me, "Doctor,
00:20:48.74\00:20:51.85
guess what? I just
finished my job and I
00:20:51.88\00:20:55.92
finally retire!"
00:20:55.95\00:20:57.39
Instead of saying,
"Congratulations, that's great!"
00:20:57.42\00:21:00.82
I say, "No, wait a
minute, you need to
00:21:00.86\00:21:03.86
get yourself in trouble."
00:21:03.89\00:21:05.83
And I see this, you
know, people that retire and
00:21:05.86\00:21:10.40
they become sedentary and
they decrease the challenge
00:21:10.43\00:21:15.14
to their brain -
those people are going to go
00:21:15.17\00:21:18.01
down really quickly.
00:21:18.04\00:21:19.91
So find yourself ways to
get yourself in "trouble."
00:21:19.94\00:21:24.25
Some of the populations
that are longest lived
00:21:24.28\00:21:26.88
don't even have a word
for "retire." That's right!
00:21:26.92\00:21:29.42
And they can't understand
even the concept of retiring.
00:21:29.45\00:21:31.89
And when you talk to
them about it, they're like
00:21:31.92\00:21:33.36
- they don't get it," it's like
"what are you talking about,
00:21:33.39\00:21:36.93
this is not what we do." Yes.
00:21:36.96\00:21:39.06
So that's why it's so
important to find challenges
00:21:39.09\00:21:43.47
for your brain!
00:21:43.50\00:21:44.90
Like what? What
sort of challenges?
00:21:44.93\00:21:46.50
For example, find
yourself a way of doing
00:21:46.53\00:21:49.50
volunteering work.
00:21:49.54\00:21:51.14
Now you have plenty of
time, don't just think on
00:21:51.17\00:21:55.64
yourself, think of others.
00:21:55.68\00:21:57.91
As you are serving
others, you actually receive a
00:21:57.95\00:22:02.45
blessing yourself.
00:22:02.48\00:22:04.09
I know there are many
different programs like the
00:22:04.12\00:22:07.39
"CHIP Program"
here in Australia.
00:22:07.42\00:22:09.49
You can volunteer there,
you can learn new things;
00:22:09.52\00:22:12.86
learn your
languages; travel; find things
00:22:12.89\00:22:16.53
you're not used to
doing like using a new musical
00:22:16.56\00:22:19.33
instrument - in that way
you'll challenge your brain.
00:22:19.37\00:22:22.10
We have the next point
on the screen about how to
00:22:22.14\00:22:27.54
deal with that dementia and
that has to do with your diet.
00:22:27.58\00:22:31.18
See, animal products have
too much saturated fat and that
00:22:31.21\00:22:38.22
saturated fat actually will
increase your risk of dementia.
00:22:38.25\00:22:43.93
So that's why what we need
to do is we need to cut down
00:22:43.96\00:22:47.36
animal products and in
that way, we avoid most of the
00:22:47.40\00:22:51.07
saturated fat and we
need to focus ourselves
00:22:51.10\00:22:54.24
in using good healthy oils
such as the ones that are found
00:22:54.27\00:22:59.97
in nuts - that is the
type of fat that your brain
00:23:00.01\00:23:05.01
likes to use.
00:23:05.05\00:23:06.95
And not only that, we also
see on our screen the next very
00:23:06.98\00:23:13.89
important point and that
point has to do with avoiding
00:23:13.92\00:23:18.86
those hydrogenated types
of oils and using vitamins
00:23:18.89\00:23:25.50
if they are needed - both
points are very important.
00:23:25.53\00:23:29.30
Partially hydrogenated
oils function in your body
00:23:29.34\00:23:35.04
by damaging the delicate
blood vessels that you have.
00:23:35.08\00:23:40.12
Where do you find this?
00:23:40.15\00:23:41.65
Read your ingredients -
many of the baked products
00:23:41.68\00:23:46.12
that are in
packages, you find those
00:23:46.15\00:23:49.62
types of
partially hydrogenated oils.
00:23:49.66\00:23:53.06
And vitamins, you know, things
like vitamin B12, vitamin D,
00:23:53.09\00:23:58.17
and many other vitamins may be
needed and after we take a blood
00:23:58.20\00:24:02.80
test - then we know what is
needed, then you can take them.
00:24:02.84\00:24:05.94
We know that taking minerals
- just because your taking
00:24:05.97\00:24:09.51
minerals may have
actually a harmful effect,
00:24:09.54\00:24:12.88
so use what you need.
00:24:12.91\00:24:16.79
There are people that try
to sell you this or that - be
00:24:16.82\00:24:19.82
careful, use
things that you need,
00:24:19.85\00:24:22.42
not things that you don't need.
00:24:22.46\00:24:23.86
The next point that we have
on the screen is "probiotics."
00:24:23.89\00:24:28.80
And probiotics are
things that help keep a good
00:24:28.83\00:24:35.14
intestinal flora health.
00:24:35.17\00:24:37.91
So I encourage my
patients to find, for example,
00:24:37.94\00:24:41.44
soy yogurt that would be a
very good source of probiotic
00:24:41.48\00:24:46.85
or also prebiotic.
00:24:46.88\00:24:49.18
Prebiotics are things
that encourage the growth
00:24:49.22\00:24:52.42
of good bacteria.
00:24:52.45\00:24:53.79
One of the best ones
you can use is legumes,
00:24:53.82\00:24:57.99
so make sure you put legumes.
00:24:58.03\00:24:59.89
And one last thing I want
to mention - switch yourself
00:24:59.93\00:25:03.20
if you're very interested
in preventing dementia,
00:25:03.23\00:25:05.80
to a two-meal setting.
00:25:05.83\00:25:08.07
Some people say,
"Doctor, I cannot
00:25:08.10\00:25:09.67
do that, I'm
going to be hungry."
00:25:09.70\00:25:11.17
Believe me, if you're
eating good quality food,
00:25:11.24\00:25:15.64
you are not going to be hungry.
00:25:15.68\00:25:17.95
I work in lifestyle centers
in which we put every patient
00:25:17.98\00:25:21.62
on two meals a day
and there is no problem.
00:25:21.65\00:25:23.75
So you may be
thinking, "Doctor how effective
00:25:23.79\00:25:26.69
this program actually is?"
00:25:26.72\00:25:29.32
Well it's actually published
in the scientific literature
00:25:29.36\00:25:34.63
cases in which we are
reversing this problem.
00:25:34.66\00:25:38.97
That's the word I
really like to hear.
00:25:39.00\00:25:40.97
It's really good - you
know you can stop this disease
00:25:41.00\00:25:44.21
in that first 10 years,
but reversing is a really
00:25:44.24\00:25:47.38
beautiful word for any
disease and I'm sure that people
00:25:47.41\00:25:51.71
listening to this program
are going to be thinking,
00:25:51.75\00:25:54.08
"I need to know how to do this."
00:25:54.12\00:25:56.18
Let's watch on the screen,
the clinical case that is
00:25:56.22\00:25:59.42
published and the reference
is there if you're interested
00:25:59.45\00:26:01.86
in finding it.
00:26:01.89\00:26:03.53
This lady was 68
years old, she was diagnosed
00:26:03.56\00:26:07.66
with dementia - we
started the lifestyle changes
00:26:07.70\00:26:10.80
UCLA University and 2 and 1-1/2
years later, now at age 70,
00:26:10.83\00:26:17.87
she remains asymptomatic
and continues to work fulltime.
00:26:17.91\00:26:21.71
The lady had the
dementia diagnosed.
00:26:21.74\00:26:25.31
That's right, no
symptoms currently.
00:26:25.35\00:26:26.75
The lady had the dementia
diagnosed; the lady starts
00:26:26.78\00:26:30.49
the lifestyle interventions;
dementia is stopped!
00:26:30.52\00:26:33.79
She gets sick and she
says, "You know, forget it,
00:26:33.82\00:26:36.66
I'm not gonna
follow this program."
00:26:36.69\00:26:38.56
Dementia comes back.
00:26:38.59\00:26:40.20
She follows again the
program and dementia stops
00:26:40.23\00:26:44.93
and that is exactly
how the article closes.
00:26:44.97\00:26:47.94
She continues to work fulltime.
00:26:47.97\00:26:50.81
If you have dementia,
you're going to have problems
00:26:50.84\00:26:53.14
working fulltime; she
is healthy and so forth.
00:26:53.17\00:26:56.85
So make sure that you try
to implement all these things.
00:26:56.88\00:27:01.25
Currently, I'm involved
in developing this program
00:27:01.28\00:27:04.65
at the level of community.
00:27:04.69\00:27:06.86
I'm going to be developing
a program in which I can
00:27:06.89\00:27:09.66
teach communities
how to implement these
00:27:09.69\00:27:12.49
principles to
approach this problem.
00:27:12.53\00:27:15.26
And you're going to be
doing one locally, I hope?
00:27:15.30\00:27:18.43
Absolutely! We plan to
do this also in Australia
00:27:18.47\00:27:21.57
as we plan to do
this all over the world.
00:27:21.60\00:27:24.61
So as you can see,
you can choose your health
00:27:24.64\00:27:29.34
of the future.
00:27:29.38\00:27:30.71
By the choices you take
today, they will have positive
00:27:30.75\00:27:35.75
or negative consequences.
00:27:35.78\00:27:37.55
The latest research that
we have regarding dementia
00:27:37.59\00:27:40.79
is that our choices
have big consequences.
00:27:40.82\00:27:44.93
And what I would encourage
you to do is to contact
00:27:44.96\00:27:47.60
3ABN Australia and they
can give you my information
00:27:47.63\00:27:51.57
if you want to find
out more about those holes
00:27:51.60\00:27:54.84
and how to plug
them in so you can avoid
00:27:54.87\00:27:57.61
this horrible
problem of dementia.
00:27:57.64\00:28:00.41
Oh thank you so much,
that's been very informative,
00:28:00.44\00:28:03.48
and I'm sure it has
been very encouraging
00:28:03.51\00:28:05.21
to a lot of our people.
00:28:05.25\00:28:07.18
We hope today's program
will help you to get more out of
00:28:07.22\00:28:09.92
life and if you'd like to
watch our programs on demand,
00:28:09.95\00:28:13.12
just go to our website
at: 3abnaustralia.org.au
00:28:13.15\00:28:18.19
and click on the watch button.
00:28:18.23\00:28:20.30
We hope you will join us next
time and get more information
00:28:20.33\00:28:23.33
about other topics that
is very, very useful to know.
00:28:23.37\00:28:26.74
And God bless you!
00:28:26.77\00:28:29.00