I would like a spreadsheet to visually show me how I am doing incorporating the mediterranean eating in my life. Is there any such thing available. ? I am going to try and do one but it feels a little overwhelming.
I have another question related to genetics. My understanding is that someone might have the APOe4 gene which gives them a predisposition to dementia but doesn’t mean that individual will develop dementia. However, I have heard there is a specific gene that causes dementia but haven’t seen this in the literature. Can you comment?
Hi Sally! Yes there have been dozens of genes linked to Alzheimer's and dementia but most are risk genes, the most common being ApoE4. They influence risk but can be modified by lifestyle, so are less likely to resutl in an Alzheimer's diagnosis. For the more rare early onset Alzheimer's (now sometimes called Young Onset AD), there are 3 more deterministic genes described: Amyloid Precursor Protein (APP), PreSenilin 1 (PSEN1) and PreSenilin 2 (PSEN2). Inheriting one of these genes makes it likely to be diagnosed with Alzheimer's by age 65. Young Onset makes up less than 1% of all Alzheimer's cases.
Mar 9, 2023·edited Mar 9, 2023Liked by Annie Fenn, MD
Hi Annie,
Everything I read here is interesting, not only the content you kindly and carefully search and bring to us, but the comments from my fellows are also rich on information and impressions. And I urderstand that specially me and Silvana we benefit in double from all of this, because of the struggle we have to do to absorb all this load of information in English, not our native language (building up on our cognitive reserve kkk).
If I am to choose what I like to see more here, I would refer to sientific articles and interviews with specialists and researchers. I know that science is running fast on nutrition and on the urderstanding of brain and mind, and I trust on your backgroud to search and select what to bring. (but don't hurry!! my reading is turtle pace kkk)
Wonderful to have you as part of the community Gardel! You have perfectly described the motivation behind my move from an Instagram-based community to this Substack one. I am learning from all of you, and want you all to learn from each other. Thankfully, there is less noise over here than on social media. You are doing an amazing job absorbing this in a second language. Cheers to your cognitive reserve!
Hi Annie, I really love everything about BHK and how it all comes together for our deeper understanding of Brain health ... but if I had to pick my top favorites, it would be explainer type
articles, Definitive Brain Health Guides to products and homework. Appreciate all you do!
I would love more plant based recipes! (I'm loving the cookbook so far - and just put the lasagna with spinach tofu "ricotta" in the oven for dinner tonight :-)
Annie, I loved this FAQ. I always learn something! For the future I’d love to see more open forum discussions. The one on books was great. I also appreciate being able to post questions for you and your other ambassadors! One question I have is how much Omega 3 fatty fish is optimal for brain health. For example, one serving of tuna and one of salmon a week? Also is there a fish oil supplement you recommend?
Hi Sally, yes I agree that Substack is such a wonderful platform for discussion. I look forward to learning from you all! A quick answer on fish: the MIND diet study found maximum Alzheimer's risk reduction at one serving (4 ounces) per week. Above that amount, they did not see more gains in risk reduction. Other studies, as you know, have found that fish eaters have less dementia. I think it's an excellent idea to take a fish oil supplement to ensure there's enough DHA and EPA getting to the brain. There's some evidence that ApoE4 carriers aren't able to transport DHA and EPA across the blood brain barrier, which can be partly overcome by increasing the dose. In our Founding Member chat, I shared the fish oil I take from NeuroReserve (called Relevate), which I think is the best one on the market. There's a discount code over there for Founding Members too. Email me if you can't find it:)
Hi Annie! I love the informative articles, there seems to be so much to learn! Also some plant based recipes that provide a hearty meal for big appetites (you know who I’m talking about 😆). Thanks again for raising awareness and educating us!
I would love to learn more about Choline and how to get good amounts of it from diet, as supplementing can be tricky. I understand one of the easiest ways is with egg yolks, but, like others, I struggle with high LDL (although not yet convinced that's the culprit). It's amazing how critical choline is to brain health. Interesting that long term use of anti-cholinergic drugs have been linked to dementia. Love what you do and thank you for all you do!
I would like more articles that inform us of ongoing and recent brain health studies as well as articles that explain the science behind brain health. The recipes are a nice bonus. Thank you!
I am struggling to get in 1200 mg of calcium per day so was interested in your note, however was surprised to see oatmilk containing 300 mg per cup. The unsweetened version I bought contains 30 mg per cup. Is there a special kind that contains more? I find the small quantities that do add up, hard to track when dairy needs just three glasses per day. Is there a real downside to skim milk dairy? I get my fat through olive oil and avocado. Many thanks, Jill P.S. I love your newsletters!
Hi Jill, I think it is extremely variable depending on the brand. Many are fortified with calcium. 30 mg sounds really low. Most brands I checked had around 300 mg calcium. But you bring up a good question--you can certainly choose to get your calcium from lower fat dairy if, like you say, your overall diet is full of brain friendly fats. And especially if your blood cholesterol is in the healthy range.
Dear Annie:
Lost link for the spreadsheet for mediterranean eating. Could you please resend.
Thank you
Marsha Jobst
It's not a spreadsheet, it's a pdf for the Medi diet quiz. It works to download it on my end. Here's the link:
https://brainhealthkitchen.substack.com/p/how-mediterranean-is-your-diet-take
I would like a spreadsheet to visually show me how I am doing incorporating the mediterranean eating in my life. Is there any such thing available. ? I am going to try and do one but it feels a little overwhelming.
Hi Marsha, I created one here that you can download:https://brainhealthkitchen.substack.com/p/how-mediterranean-is-your-diet-take
I have another question related to genetics. My understanding is that someone might have the APOe4 gene which gives them a predisposition to dementia but doesn’t mean that individual will develop dementia. However, I have heard there is a specific gene that causes dementia but haven’t seen this in the literature. Can you comment?
Hi Sally! Yes there have been dozens of genes linked to Alzheimer's and dementia but most are risk genes, the most common being ApoE4. They influence risk but can be modified by lifestyle, so are less likely to resutl in an Alzheimer's diagnosis. For the more rare early onset Alzheimer's (now sometimes called Young Onset AD), there are 3 more deterministic genes described: Amyloid Precursor Protein (APP), PreSenilin 1 (PSEN1) and PreSenilin 2 (PSEN2). Inheriting one of these genes makes it likely to be diagnosed with Alzheimer's by age 65. Young Onset makes up less than 1% of all Alzheimer's cases.
Super helpful thanks!! Just four ounces.
Hi Annie,
Everything I read here is interesting, not only the content you kindly and carefully search and bring to us, but the comments from my fellows are also rich on information and impressions. And I urderstand that specially me and Silvana we benefit in double from all of this, because of the struggle we have to do to absorb all this load of information in English, not our native language (building up on our cognitive reserve kkk).
If I am to choose what I like to see more here, I would refer to sientific articles and interviews with specialists and researchers. I know that science is running fast on nutrition and on the urderstanding of brain and mind, and I trust on your backgroud to search and select what to bring. (but don't hurry!! my reading is turtle pace kkk)
Wonderful to have you as part of the community Gardel! You have perfectly described the motivation behind my move from an Instagram-based community to this Substack one. I am learning from all of you, and want you all to learn from each other. Thankfully, there is less noise over here than on social media. You are doing an amazing job absorbing this in a second language. Cheers to your cognitive reserve!
Hi Annie, I really love everything about BHK and how it all comes together for our deeper understanding of Brain health ... but if I had to pick my top favorites, it would be explainer type
articles, Definitive Brain Health Guides to products and homework. Appreciate all you do!
Thanks for weighing in, Janet. So helpful!
I would love more plant based recipes! (I'm loving the cookbook so far - and just put the lasagna with spinach tofu "ricotta" in the oven for dinner tonight :-)
Excited for your lasagna! I love that tofu ricotta. Thanks for weighing in Jennifer. More plant-based recipes coming up!
I’d love summaries of recent studies on brain health and explainer type articles. That kind of information is so helpful for making good choices!
Thanks Susan!
Annie, I loved this FAQ. I always learn something! For the future I’d love to see more open forum discussions. The one on books was great. I also appreciate being able to post questions for you and your other ambassadors! One question I have is how much Omega 3 fatty fish is optimal for brain health. For example, one serving of tuna and one of salmon a week? Also is there a fish oil supplement you recommend?
Hi Sally, yes I agree that Substack is such a wonderful platform for discussion. I look forward to learning from you all! A quick answer on fish: the MIND diet study found maximum Alzheimer's risk reduction at one serving (4 ounces) per week. Above that amount, they did not see more gains in risk reduction. Other studies, as you know, have found that fish eaters have less dementia. I think it's an excellent idea to take a fish oil supplement to ensure there's enough DHA and EPA getting to the brain. There's some evidence that ApoE4 carriers aren't able to transport DHA and EPA across the blood brain barrier, which can be partly overcome by increasing the dose. In our Founding Member chat, I shared the fish oil I take from NeuroReserve (called Relevate), which I think is the best one on the market. There's a discount code over there for Founding Members too. Email me if you can't find it:)
Hi Annie! I love the informative articles, there seems to be so much to learn! Also some plant based recipes that provide a hearty meal for big appetites (you know who I’m talking about 😆). Thanks again for raising awareness and educating us!
Hi Jill, Thanks so much! Definitely more plant-based meals for hearty appetites coming!
I would love to learn more about Choline and how to get good amounts of it from diet, as supplementing can be tricky. I understand one of the easiest ways is with egg yolks, but, like others, I struggle with high LDL (although not yet convinced that's the culprit). It's amazing how critical choline is to brain health. Interesting that long term use of anti-cholinergic drugs have been linked to dementia. Love what you do and thank you for all you do!
Hi M.L. Yes, choline, it is becoming more apparent, is a crucial brain health nutrient. Will add this to my list! Also drug effects.
Does fasting improve brain health? I know people who only eat 2 meals a day and go 8-12 hours in-between. Just curious.
Hi Rene, the research on fasting and brain health is fascinating and changing rapidly. I would love to write about this soon. Thanks so much!
Love to learn more about this too. :)
I would like more articles that inform us of ongoing and recent brain health studies as well as articles that explain the science behind brain health. The recipes are a nice bonus. Thank you!
Thank you Angeline!
I appreciate your knowledge and all that you share around brain health!
Thank you Melissa! It is good to be connected with you here.
I would like explainer type articles and plant based menu’s.
Also would like to know what pasta’s you recommend. Are gluten free chick pea pastas better than whole wheat?
Hi Marsha! Such a great idea--maybe we should do a pasta guide. It's a topic near and dear to me.
I am struggling to get in 1200 mg of calcium per day so was interested in your note, however was surprised to see oatmilk containing 300 mg per cup. The unsweetened version I bought contains 30 mg per cup. Is there a special kind that contains more? I find the small quantities that do add up, hard to track when dairy needs just three glasses per day. Is there a real downside to skim milk dairy? I get my fat through olive oil and avocado. Many thanks, Jill P.S. I love your newsletters!
Hi Jill, I think it is extremely variable depending on the brand. Many are fortified with calcium. 30 mg sounds really low. Most brands I checked had around 300 mg calcium. But you bring up a good question--you can certainly choose to get your calcium from lower fat dairy if, like you say, your overall diet is full of brain friendly fats. And especially if your blood cholesterol is in the healthy range.