Poor
sleep habits raise the risk of dementia Are you a night
owl who can’t fall asleep? Are you half dead in the morning without several
cups of coffee? If so, you may have an increased risk of developing dementia
later in life. Our “body clock,” or circadian rhythm, regulates our sleep/wake
cycles. A healthy circadian rhythm has you alert in the morning, tired at
night, and able to sleep through the night. When it becomes imbalanced your risk of developing dementia,
Alzheimer’s, and other diseases increases. Dementia and circadian rhythm share same area
of the brain The area of the brain that governs the circadian rhythm, the
hippocampus, also plays a role in short-term memory and learning. The
hippocampus is the first target of degeneration in dementia and Alzheimer’s
disease. An imbalanced circadian rhythm could point to problems in the
hippocampus and an increased risk of dementia later in life. Studies link circadian rhythm imbalance with
dementia risk A recent study found the risk of
dementia was higher in older women with weaker circadian rhythms. A 2008 study also found that
tracking circadian rhythms over time could predict cognitive decline in healthy
older adults. Circadian rhythm balance goes beyond dementia Dementia isn’t the only risk. Studies have also linked an imbalanced
circadian rhythm with cardiovascular disease, weight gain, mood disturbances,
constipation, prostate cancer, and breast cancer. Are you at risk for dementia later in life? How do you know if your circadian rhythm is off balance? Look at
whether you suffer from any of the following symptoms: •
Difficulty falling asleep or staying asleep •
Difficulty waking in the morning •
Not feeling rested after sleep •
Poor recovery from exercise •
Drop of energy between 4 –7 p.m. Preventing dementia naturally How can you normalize your circadian rhythm and lower the risk for
dementia? The answer lies largely in regulating cortisol, an adrenal stress
hormone. Studies show high cortisol from physical or
mental stress degenerates the hippocampus. The stress from inflammation in particular has been shown to be associated
with atrophy of the hippocampus. This has been evidenced on blood panels by
higher levels of homocysteine, a telltale sign of inflammation. Lower inflammation to prevent dementia One of the best ways to normalize the circadian rhythm is to reduce
inflammation; your diet is the first place to start. Avoiding food sensitivities,
such as to gluten, eating regular amounts of high quality protein to stabilize
blood sugar, and eliminating inflammatory foods like sugar, white flour,
processed oils and most processed foods will go a long way towards helping. You
can also me about an anti-inflammatory diet program. Other extremely important steps I can help you with to reduce
dementia risk include: ·
Tips for establishing healthy sleep habits and reducing lifestyle
stressors will also help lower cortisol levels and normalize your circadian
rhythm. ·
Detoxification and elimination of major neurotoxic agents like
mercury from dental fillings and environmental chemicals ·
Ideas for reducing or eliminating high exposure to electromagnetic
fields in your environment, a known hormone disruptor that affects cortisol and
melatonin output ·
Adrenal adaptogens, herbs that help modulate adrenal cortisol
levels, can significantly balance the circadian rhythm and protect the
hippocampus |
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CategoriesBrain and Nervous System HealthCancer Cardiovascular Health Digestive Health General Health Hormonal Health Immune System Nutrition |
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