Health
‘Reversing’ Alzheimer’s: Here are exercises to make the brain more resilient
Can Alzheimer’s disease be reversed?
Dr. Heather Sandison, a renowned expert in Alzheimer’s disease and related dementia care, believes that reversal isn’t just possible — but that it’s already happening in multiple patients.
In her new book “Reversing Alzheimer’s: The New Tool Kit to Improve Cognition and Protect Brain Health,” which was published by HarperCollins on June 11, Sandison — who is based in California — offers a step-by-step guide to helping Alzheimer’s patients improve their overall brain health.
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One of the core elements of Sandison’s program is a focus on exercise as one of the most important lifestyle factors in preventing and controlling dementia.
Research has shown that physical activity can reduce the likelihood and progression of Alzheimer’s.
Dr. Heather Sandison, at left, is a naturopathic doctor specializing in neurocognitive medicine and the founder of Solcere Health Clinic, San Diego’s premier brain optimization clinic, and Marama, the first residential memory care facility to have the goal of returning cognitively declined residents to independent living. (Dr. Heather Sandison/iStock)
In the excerpt below, Sandison offers some specific recommendations for the types of exercise that can benefit patients living with the disease.
Read an excerpt from ‘Reversing Alzheimer’s’
Dr. Heather Sandison: Need a new motivation to be active? Exercise is medicine for the brain and provides an amazing array of benefits.
Most obviously, exercise increases blood flow throughout the body, including to the brain. That means getting your body moving will deliver more oxygen and nutrients to your brain while also flushing away more waste products.
Exercise also strengthens the heart and cardiovascular system, which helps improve blood flow even when you’re not working out; it also reduces the risk of arterial plaques that might disrupt blood flow to the brain and contribute to dementia.
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The overarching reason that exercise is such a powerful health protector is that it is what’s known as a hormetic, or a beneficial stressor.
Basically, when you put your body through its paces, the body is forced to use up resources, and your tissues can even be broken down a bit. (That’s what happens when you lift weights: Your muscles tear a tiny bit.)
Dr. Heather Sandison, an expert in Alzheimer’s disease and related dementia care, believes that reversal isn’t just possible but that it’s already happening in multiple patients. (Dr. Heather Sandison)
In that sense, you’re introducing stress to your system, but that stress is a force for good, because it triggers your body to get more efficient at using its resources and your tissues to grow back even stronger. In other words, exercise makes your body — including your brain — more resilient.
Exercise benefits several of the root causes of neurological disease.
It improves structure by increasing your cardiovascular capacity and boosting circulation, which delivers oxygen and nutrients to the brain.
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It reduces stress in multiple ways — by giving you an outlet to blow off steam, by producing feel-good hormones such as endorphins and lowering the stress hormone cortisol, and, depending on what kind of exercise you choose, getting you outside and into nature, which is a well-known stress reliever.
It can also be social, and a great way to spend time with friends or even meet new people, which helps address the loneliness and social isolation that The Lancet lists as one of the modifiable risk factors for Alzheimer’s disease.
In her new book “Reversing Alzheimer’s: The New Tool Kit to Improve Cognition and Protect Brain Health,” published by HarperCollins on June 11, Sandison — based in California — offers a step-by-step guide to helping Alzheimer’s patients improve their overall brain health. (HarperCollins)
It improves sleep by tiring you out.
It strengthens immune function, which reduces the risk and effects of infection — all those muscular contractions and moving against gravity improves the flow of lymphatic fluid, which delivers immune cells and flushes away invader cells.
“Exercise benefits several of the root causes of neurological disease.”
It promotes detox, both through increased circulation and through sweating.
It improves signaling, as challenging and strengthening your muscles triggers the release of multiple signaling molecules, known as exerkines, that have demonstrated neuroprotective functions.
“The overarching reason that exercise is such a powerful health protector is that it is what’s known as a hormetic, or a beneficial stressor,” Sandison writes in her new book. (Dr. Heather Sandison)
If you do only one thing: Change up your current exercise routine in a way that challenges your brain and amps up the intensity.
If you are a devoted walker, find a new route that includes hills or stairs. If you’re open to trying something different, check out a new exercise class that you’ve been meaning to try.
Categories of exercise: some familiar, some cutting-edge
There are four types of exercise that you want to prioritize. Four may sound like a lot, but they are not mutually exclusive.
You can combine at least two types of exercise in one session — you can turn strength training into cardio by performing your strength moves in high-intensity intervals, or you can make your cardio dual task by doing something that requires your mental focus while you move.
Aerobic exercise
Aerobic exercise is what we think of as “cardio” — it gets your heart and blood pumping and includes forms of exercise such as walking, jogging, biking, dancing and swimming.
Aerobic exercise strengthens your heart, and what’s good for your heart is also good for your brain, because your heart sends the brain the blood, oxygen, and nutrients that your brain relies on to function.
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Your first goal with adding more exercise to your life is to get 150 to 200 minutes of aerobic exercise each week so that you get your heart rate into the vigorous zone of 70-85% of maximum heart rate.
Listening to your body and adjusting your intensity level based on your perceived exertion is one of the best ways to know if you are pushing yourself hard enough.
Strength training
Strength training — also known as resistance training — is just what it sounds like: using weights or other forms of resistance to build muscle tissue.
Building muscle — particularly in the big muscle groups of the legs, hips, and torso — is directly related to brain health, because these muscles generate brain-derived neurotrophic factor (BDNF), a “fertilizer” for the brain, cueing it to create new neuronal connections and promoting neuroplasticity.
Alzheimer’s patients should aim for at least two strength-training sessions per week, notes the author of a new book. (iStock)
You want to aim for at least two strength-training sessions per week. Strength training doesn’t have to involve your standard barbells and bench pressing your body weight.
You can use resistance bands, light dumbbells, or even the weight of your own body in exercises like squats, lunges and planks.
Even climbing stairs or hills counts as strength training and cardio in one activity, because they get your heart rate up as they also keep the muscles of the legs and hips strong.
Dual-task training
This next-level form of exercise combines physical movement with a cognitive challenge. The simplest form of this is walking and talking.
What is a cognitive challenge will vary from person to person, but if you’re in prevention mode, listening to a foreign language lesson or a nonfiction book while you walk outside or ride the stationary bike, and then pausing the recording to recap what you’ve just learned every few minutes, is a good option.
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For some people, going to a Pilates or yoga class or other class where you really have to pay attention to the teacher’s cues constitutes dual-task training — but not if it’s something you’ve been doing for long enough that you can zone out.
“Exercise is such a powerful health intervention that if we could just bottle it, we could probably get rid of chronic disease.”
And if you have already started experiencing measurable cognitive decline, dual-task training may look like going on a walk while pointing out the names of the plants that you pass along the way, or having someone quiz you on the names of family members, or recalling family stories or important dates.
Wherever you are, you want to be working right on your edge — you can almost feel the wheels of your brain turning in order to stay focused.
Contrast oxygen therapy
This relatively unique form of training alternates the amount of oxygen in the air you breathe as you exercise — an approach that encourages the tiniest blood vessels (known as your microvasculature) throughout your body, including your brain, to open up, resulting in greatly enhanced blood flow.
It’s similar to going to altitude to train and build your aerobic capacity, and it is incredibly valuable for cognitive function.
“Exercise does take time and effort, but making this one activity a regular part of your life addresses so many causal factors of dementia that it can profoundly reduce your risk,” Sandison says in her book. (iStock)
This type of exercise does require specialized gear. You can buy the device, or go find a clinic near you where you can try it out. It does require you to wear a mask that is hooked up to a machine while you exercise, and when the oxygen saturation is low, it can be intense because you have to work harder to bring in enough air.
In other words, contrast oxygen therapy is not for everyone. But if you are willing and able, it can be dramatically helpful.
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Honestly, exercise is such a powerful health intervention that if we could just bottle it, we could probably get rid of chronic disease.
Exercise does take time and effort, but making this one activity a regular part of your life addresses so many causal factors of dementia that it can profoundly reduce your risk.
Excerpted with permission from the new book, “Reversing Alzheimer’s: The New Tool Kit to Improve Cognition and Protect Brain Health” (HarperCollins) by Dr. Heather Sandison, copyright © 2024 by Dr. Heather Sandison. All rights reserved.
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A former “Real Housewives of Beverly Hills” star is speaking out about a fresh wave of health issues.
Brandi Glanville, 53, has been speaking publicly about ongoing swelling, lumps and paralysis of her face since 2023.
At the time, the reality star shared that she believed she had been infected with a parasite during a trip to Morocco, Fox News Digital previously reported.
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After the initial diagnosis, she suspected she contracted a parasite in Morocco and said she could feel it moving within her face.
Brandi Glanville attends the grand opening of Beverly Hills Rejuvenation Clinic West Hollywood in West Hollywood, Calif., on April 25, 2024. (Paul Archuleta/Getty Images)
Glanville was first diagnosed with stress-induced angioedema, a sudden swelling of the deeper layers of the skin and mucous membranes, according to Cleveland Clinic.
Angioedema “is a reaction similar to hives that affects deeper layers of the skin. It can appear with hives or alone,” Mayo Clinic states.
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Most recently, in a June 18 episode of her podcast “Brandi Glanville Unfiltered,” Glanville revealed that doctors discovered a “benign tumor” in one of her facial lymph nodes.
The reality star, who has previously speculated that a parasite may be contributing to her facial symptoms, said the finding could help explain the swelling and fluid buildup she has experienced and noted that she has had a lump in her face for “years.”
Brandi Glanville, 53, has been speaking publicly about ongoing swelling, lumps and paralysis of her face since 2023. (Mega/GC Images)
“I don’t know what’s wrong with me, guys. I thought I was fixed, and then it happened again and now it’s sinking in again,” Glanville said in another June podcast.
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“It could be why the fluid is going around my face and why I’m having a hard time,” she added.
While benign tumors of the face have been known to arise from fat tissue, blood vessels, skin structures, salivary glands or lymphatic tissue, Glanville has not publicly disclosed the specific type of diagnosis she received.
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Prior to learning of the tumor, Glanville said she saw dozens of doctors and spent over $100,000 trying to pinpoint the source of the issue.
Brandi Glanville shares images of painful facial burns caused by Nair hair removal cream in a viral TikTok video. (Brandi Glanville/TikTok)
The reality star emphasized that the tumor is “not cancerous.”
“I haven’t had a face lift yet!” she added.
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Glanville also said she suspected her ruptured breast implants could have played a role in her health issues, claiming the leaking silicone had clogged her lymph nodes.
Fox News Digital reached out to Glanville for comment.
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A new review suggests that the type of fat you eat may affect your risk of developing type 2 diabetes.
Saturated fats rich in palmitic acid – the most common saturated fatty acid in U.S. foods – appear to make it harder for the body to respond to insulin.
Meanwhile, monounsaturated fats rich in oleic acid — such as those found in olive oil — may help protect against insulin resistance, the review concluded.
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“Palmitic acid is found in meats, dairy products, cocoa butter and in the form of palm oil in foods, including margarine, cereal, sweets, baked goods and fast foods,” Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, told Fox News Digital. She was not involved in the review.
“Oleic acid, on the other hand, is in higher concentration in foods like olive oil, canola oil, nuts, sunflower seeds, eggs, olive, avocados and also in meats (beef, chicken, pork), milk, cheese and pasta.”
Saturated fats rich in palmitic acid – the most common saturated fatty acid in U.S. foods – appear to make it harder for the body to respond to insulin. (iStock)
The review, which was published in the journal Trends in Endocrinology & Metabolism, was led by researchers from the University of Barcelona and the CIBER Area for Diabetes and Associated Metabolic Diseases (CIBERDEM) in Spain.
The findings suggest that fat quality may be more important than total fat quantity when it comes to metabolic health and diabetes risk.
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This appears to support the idea that diets rich in monounsaturated fats, such as the Mediterranean diet, may contribute to lower rates of type 2 diabetes.
“Palmitic acid promotes several molecular processes that impair insulin action,” study investigator Dr. Manuel Vázquez-Carrera, from the Department of Pharmacology, Toxicology and Therapeutic Chemistry at the University of Barcelona, told Fox News Digital.
“Palmitic acid is found in meats, dairy products, cocoa butter and in the form of palm oil in foods, including margarine, cereal, sweets, baked goods and fast foods,” a nutritionist said. (iStock)
Too much palmitic acid can cause harmful fat byproducts to build up in the body, which can impair the body’s ability to respond to insulin, he warned. This makes it harder to control blood sugar and increases the risk of insulin resistance and type 2 diabetes.
“It also promotes inflammation, oxidative stress, mitochondrial dysfunction and cellular stress responses, which contribute to insulin resistance and β-cell dysfunction,” Vázquez-Carrera added.
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By contrast, oleic acid – a hallmark of the Mediterranean diet – does not have these harmful effects, according to the researcher.
“In fact, oleic acid can counteract many of the detrimental effects triggered by palmitic acid, by promoting the storage of fatty acids in relatively inert triglycerides, preserving mitochondrial function and reducing inflammation,” he said.
“All sources of fat in our diet contain a mix of saturated and unsaturated fatty acids.”
Freirich confirmed that the review is consistent with previous research supporting the use of olive oil in the diet for metabolic benefits.
“Also confirming previous research, the consumption of saturated fats is associated with some negative metabolic changes,” she told Fox News Digital.
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Given the complexity of foods and diets, there is an overlap between foods that contain both types of fatty acids, the nutritionist noted.
“Palmitic acid and oleic acid can both be found in olive oil, baked goods and fast foods, in differing amounts,” she said. “All sources of fat in our diet contain a mix of saturated and unsaturated fatty acids.”
Study limitations
Vázquez-Carrera noted that these findings come from a review of numerous experimental, clinical and epidemiological studies rather than a single clinical trial.
“One important limitation is that much of the mechanistic evidence comes from cell culture and animal studies,” he said.
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“Although these studies provide valuable insights into how specific fatty acids affect insulin signaling, further human intervention studies are needed to confirm the extent to which these mechanisms operate in everyday dietary settings.”
In addition, many of the human studies in the review relied on self-reported dietary intake, which can introduce inaccuracies.
Type 2 diabetes develops over many years, with genetics, lifestyle and environmental factors all playing a role, the researcher noted. (iStock)
“Another challenge is that people consume foods containing complex mixtures of fatty acids and bioactive compounds rather than isolated fatty acids,” Vázquez-Carrera added. “Therefore, it remains difficult to fully disentangle the specific contribution of individual fatty acids in free-living populations.”
Nutritional recommendations
The review’s findings appear to support current dietary recommendations that emphasize replacing part of the saturated fat intake with unsaturated fats, according to Vázquez-Carrera.
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“This means favoring dietary patterns rich in foods such as extra-virgin olive oil, nuts, seeds, legumes, vegetables, fruits and fish, while limiting excessive consumption of foods rich in saturated fats, especially highly processed foods,” he advised.
The review does not suggest that a single nutrient alone determines diabetes risk, the researcher pointed out.
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“Rather, maintaining a healthy body weight, engaging in regular physical activity and following an overall healthy dietary pattern, such as the Mediterranean diet, remain fundamental strategies for preventing insulin resistance and type 2 diabetes.”
Type 2 diabetes develops over many years, with genetics, lifestyle and environmental factors all playing a role, Vázquez-Carrera noted.
Improving the quality of dietary fat intake could prove to be an effective strategy for reducing type 2 diabetes risk, the review suggests. (iStock)
“Future research should move beyond simply classifying fats as ‘good’ or ‘bad’ and instead focus on understanding how specific fatty acids, their dietary sources and their interactions within whole dietary patterns affect metabolic health,” he said.
Improving the quality of dietary fat intake could prove to be an effective strategy for reducing type 2 diabetes risk, according to the researcher.
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“A simple takeaway for consumers is to swap out foods high in saturated fat more often with foods rich in heart-healthy fats, like olive oil, nuts and avocados, to better support blood sugar and metabolic health,” advised New Jersey-based registered dietitian Erin Palinski-Wade, who was also not involved in the review.
Anyone at a higher risk for type 2 diabetes should consult a healthcare provider for personalized guidance on nutrition, exercise and other preventive measures, experts say.
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