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Captain Kirk may have proclaimed space the final frontier, but with regard to human health, the microbiome may end up taking us places no man has gone before.
CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month we’re focusing on balancing the gut microbiome (GMB). For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] WHAT IS THE GUT MICROBIOME (GMB)? On us and within us live trillions of bacteria, viruses, protozoa and fungi which modulate our health. Collectively these are called the microbiome. Each of us possess a unique full body microbiome signature, and within that signature, each of our organs and body systems have a microbiome of their own such as the skin, the genitourinary system and even the eyeball. The Gut Microbiome (GMB) is by far the most studied and what we will be discussing this month. The GMB cooperates with the host (you!) to regulate immunological, metabolic, neurological and endocrine function. It accomplishes this via direct and indirect communication between the gut and the peripheral and central nervous systems. Directly, via the vagus nerve—which runs between the gut and the brain—and indirectly, via a network of neurons, proteins and chemicals that also relay messages between the GI and brain. Collectively, the vagus nerve and this network are referred to as the gut/brain axis and transmit messages from the brain to the gut and vice versa. Thus, the relationship is bi-directional. The role of the GMB is so important that it is frequently viewed as an organ unto itself—with some referring to it as “the body’s microbial organ.” The GMB is involved in nutrient absorption, and the synthesis of enzymes, vitamins, amino acids, neurotransmitters and the production of metabolites (SCFA, butyrate, propionate and acetate). These metabolites are generated by the beneficial bacteria in the GMB during digestion of fiber, you likely know these bacteria as probiotics. These metabolites modulate the immune system, protect against pathogens and maintain barrier integrity of the gut. The lining of the gut is only one cell thick; in a healthy GMB, the junctions between those single cells is tight, permitting water and nutrients to enter the bloodstream, while preventing toxins, pathogens and undigested food from doing the same. It is thought that a balanced, highly diverse microbiome promotes health. A GMB that is out of balance is considered dysbiotic, wherein pathogenic, pro-inflammatory bacteria outnumber beneficial bacteria and their metabolites. Studies have identified dysbiosis in patients with Alzheimer’s disease (AD). Researchers have consistently found reduced diversity of beneficial bacteria and their corresponding protective metabolites and elevated levels of pathogenic bacteria. These pathogenic bacteria promote neuroinflammation and drive brain aging, triggering neurodegeneration and tau pathology. Expanding on those studies, specific GMB signatures are being identified in certain disease states, including Parkinson’s Disease, Alzheimer’s Disease (AD) and Mild Cognitive Impairment (MCI). As such, the GMB is currently considered a potential therapeutic target for immunological, metabolic, neurological and endocrine conditions. Researchers are even delving deeper into the concept that the status of the GMB may become a biomarker for early identification of AD. THE GMB AND AGING Interestingly, the microbiome is fully formed by the age of 2 or 3 and initially provided by the mother at birth via the birth canal and during breastfeeding. C-section babies and those bottle fed are thought to have less diverse microbiomes with potential long-term effects on the child’s health and immunity. However, throughout life, the GMB is highly modifiable by lifestyle and environment. Lifestyle choices and environmental exposures can shift the balance of the GMB either towards diversity, with a balance of beneficial bacteria, or in the opposite direction, towards dysbiosis. As we age, GMB diversity is typically diminished for a variety of reasons (including medications, dietary changes, lack of exercise and poor-quality sleep) which may potentiate the risk of metabolic, autoimmune and neurological diseases. Some believe “super agers” may be the exception. These are people who have been found to have the GMB diversity of 30-year-olds, demonstrating loss of diversity associated with aging isn’t necessarily inevitable! As previously stated, the GMB is highly modifiable by lifestyle and environment. This can be used to our advantage or disadvantage. We will spend the rest of October revisiting each of our previous resolutions’ relationship with the GMB. We think you will be amazed to see how each resolution independently has an impact on the diversity and function of the GMB and thus the relationship to brain health! Considering that the microbiome is composed of bacteria, viruses, protozoa and fungi, it probably won’t surprise you that abuse of antibiotics can potentially have negative impacts on the GMB. What do we mean by abuse? Antibiotics are powerful and important agents against bacterial infections but can be counterproductive to the immune system when a bacterial infection doesn’t exist (e.g. if you’re taking antibiotics for a virus). A 2025 study which evaluated the effect of medications on the GMB discovered that one course of broad spectrum antibiotic treatment can impact the GMB for 3 years! Please keep this in mind the next time your physician determines the nature of your ailment is viral, in which case antibiotics will not be helpful. That being said, what if the final frontier actually comes from within? Keeping your GMB balanced could be the key to stellar health. Next week, we’ll take a deep dive into our past resolutions to see how they can help us balance our gut microbiomes!
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After a year of micro and mini resolutions, it is likely now apparent how interrelated each resolution is to the others. Each positive behavior introduced has positive implications which tentacle out beyond the initial targeted outcome, in many cases getting multiple positive outcomes for the price of one resolution!
Today we’re looking at how our previous mini resolutions are intertwined with chronic stress, the neurodegenerative amplifier. CCP helps you stay on track! We urge you to stick with all our past mini resolutions. Use our log to track all your progress for each category! Questions? Email your Motivated Mondays Coach Michele at [email protected] PAST RESOLUTIONS AND STRESS Which past resolutions may surprise you by altering the Fight or Flight response and/or activating the Rest and Digest system? Remember, you can view all our past resolutions at our archive! SUGAR (JULY’S MINI RESOLUTION) July’s mini resolution was to remove added sugar from our diets. A diet high in added sugar promotes neuro-inflammation, damages blood vessels in the brain, reduces the integrity of the blood brain barrier and promotes the development of amyloid, all which lead to the injury or death of brain cells. Sugar and stress are bi-directionally related, meaning stress may increase sugar cravings and excessive sugar consumption can lead to feelings of anxiety and stress. As you may recall from an earlier discussion this month, the physiological response to stress is to release cortisol. Cortisol causes the release of sugar from body stores into the bloodstream, this is intended to supply the body with energy to fight the saber-toothed tiger or run from it. Taming that Fight or Flight response by activating the Rest and Digest system while also minimizing dietary sugar can reduce blood sugar, and minimize its impact on neurodegeneration. You can revisit our tips for recognizing added sugar on the label and for recipes/meal ideas for dining without added sugar by visiting the Motivated Mondays blog, linked above. SLEEP (FEBRUARY’S MINI RESOLUTION) Yet another bi-directional relationship is that of stress and sleep. Stress can interfere with sleep and poor sleep can increase stress. How so? In our intro to our Best Your Stress mini resolution, we briefly discussed how the perception of a threat can impact the physiological response. The amygdala, part of the emotional control center of the brain, is responsible for that perception. It is the “stress interpreter,” and, unregulated, drives our stress response, anger, fear, and aggression. The prefrontal cortex is responsible for rational thought and keeping the amygdala in check. When the amygdala overrides the prefrontal cortex, we emotionally respond irrationally and disproportionately to the situation. This is known as an “amygdala hijack.” Once the amygdala has hijacked our prefrontal cortex, our breathwork can help restore homeostasis. But it is consistent quality and quantity sleep that prevents the amygdala from taking over the prefrontal cortex. Sleep keeps the bond between the two parts of the brain well-connected. Our resolution to Sleep Better was in February, better sleep is associated with better cognitive health. EXERCISE (MARCH’S MINI RESOLUTION) People who stay fit have a more toned Vagus Nerve, which is better equipped to respond to a stressful response by activating the Rest and Digest system. One metric for the body's ability to recover from stress (i.e., a toned Vagus Nerve) is heart rate variability. High HRV indicates a recovered state, whereas low HRV indicates the body has not fully recovered. High HRV is also associated with fitness. Exercise also improves sleep which, as discussed above, has a powerful influence on our perception/interpretation of stress. In March, we resolved to exercise. The evidence that exercise is a powerful tool against cognitive decline is irrefutable. (Note: Academic circles debate whether the act of exercise in and of itself is a pure stress response, absent of vagal nerve activity.) FRUITS AND VEGGIES (FNVS) (JUNE’S MINI RESOLUTION) In Week 1 of this month’s mini-resolution, we discussed how altering our perception of a stressful event is one strategy for reducing stress. Interestingly, it has been found that those with the highest consumption of FnVs have the lowest odds of experiencing perceived high stress! This finding held true even when controlling for other confounding healthy lifestyle variables such as exercise. This relationship is not well understood but theorized to be associated with plant-based sources of tryptophan which is used by the body to create serotonin, leading to an overall sense of well-being and happiness. Our FnV mini resolution in June discussed how the micronutrients and fiber in FnVs either may outright prevent neurodegeneration or slow disease progression once it has been initiated. In addition, a diet high in minimally processed FnVs crowds out ultra-processed foods (UPFs), a “food” category gaining notoriety for its negative effects on physical and mental health. Our Special Edition on UPFs can be found here. HYDRATION (MAY’S MINI RESOLUTION In May, we discussed how an episodic reduction in total body water (TBW) hydration by just 1-2% (hypo-hydration) results in impaired cognitive performance. There is evidence that dehydration leads to the build-up of misfolded proteins in the brain (amyloid), which impairs communication between brain cells. Dehydration has also been observed to accelerate Alzheimer’s disease. But what does hydration status have to do with stress? As discussed above, heart rate variability (*HRV) measures the body’s ability to recover from stress. High HRV indicates a recovered state, and low HRV means the body has not bounced back. In studies when hypo-hydration is induced, heart rate is increased, straining the cardiovascular system resulting in a lower HRV. In addition, the body will perceive dehydration as a stressor, activating the stress response and increasing cortisol levels. However, consumption of water has been shown to induce brain activity and improve mood. Don’t forget it IS possible to overdo water consumption and that is why we encouraged you to be familiar with your urine (see the blog!). NATURE (AN APRIL SPECIAL EDITION) With the growing interest in forest bathing, more and more studies have demonstrated how natural environments promote greater vagal function relative to urban environments. To tap the benefits of ecotherapy you just need to get outside in a nonurban environment. Best bet? Take your exercise outdoors for some “green exercise” (Two-for-one!). HEARING LOSS & LONELINESS (AN AUGUST MICRO RESOLUTION) It is estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%. Left untreated, hearing loss can lead to social isolation and loneliness, another risk factor for dementia. Loneliness is considered a stressful condition, with those feeling isolated exhibiting higher cortisol levels and thus experiencing related negative health consequences. A John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia. Addressing hearing loss can improve cognition by preventing hearing loss associated structural and functional brain changes and also by reducing feelings of social isolation. If you weren’t able to do so in August, then consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc., and extend yourself to them. LIFELONG LEARNING (AN AUGUST MICRO RESOLUTION) Through feelings of self-esteem and self-efficacy, people who are lifelong learners have been found to possess better coping skills when faced with stress-inducing events and also an improved ability to recover from mental health challenges. Lifelong learning facilitates brain plasticity, the ability of the brain to rewire itself, an incredible component of fending off cognitive decline. ART & MUSIC (AN AUGUST MICRO RESOLUTION) Considering how a song can lead to a happy toe-tap or how a piece of art can make us sigh at its beauty, it should come as no surprise that Creative Arts Therapies (CATs) can mitigate both the perception of stress and also its physiological effects. These have been measured by participant self-evaluation and biological indicators such as cortisol in saliva. These results have been found to be more impactful when led by a licensed therapist, with musical therapy being the most impactful of all CATs. MICROBIOME (OCTOBER’S MINI RESOLUTION) Of course, we haven’t entered October just yet, but creating a diverse and healthy gut microbiome (GMB) will be October’s resolution. Looking at this image of the Vagus Nerve, its innervations in yellow, one can see the intertwined relationship between the Vagus Nerve, the gut microbiome (GMB) and the brain. It is the Vagus Nerve that connects the brain and the gut and creates the bi-directional relationship between the two organs-making the GMB an ideal target to address cognitive health. Early research shows that the health of the GMB can impact the Vagus Nerve and thus, the physiological stress response. Stay tuned for that October resolution! We hope that with each passing month you continue to see the interrelatedness of each resolution and their impact on cognitive health. It ALL matters! Happy Monday!
We hope you are breathing and humming your way to some physiological peace via the Rest and Digest system. CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month we’re focusing on techniques to control our chronic stress. For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] STIMULATING THE VAGUS NERVE Beyond using the diaphragm, what else can we do to activate the Vagus Nerve to turn on the Rest and Digest System and break the Fight or Flight response (AND in doing so reduce the negative impact of stress on the brain)? HERE ARE SOME IDEAS FOR YOU: Cold Water (free) This may not be a favorite, but a dip into cold water can activate the Vagus Nerve. Ice water plunges have become popular for perceived health benefits. But not everyone can or should attempt cold water plunges, so consider these alternatives:
Sound Some studies have noted the Vagus Nerve can be activated by binaural beats or pink noise. Listening to binaural beats requires headphones and is best attempted in moments of stillness. It is often recommended to do so before going to sleep or before a stress-inducing event (such as taking a test). Research is currently underway to evaluate the cognitive effects of binaural beats on AD patients. Touch ($$) “Vagus Nerve Massages” are all over the internet. These massages target specific pressure points (the same pressure points used by acupuncturists) in the stomach, ears, neck and feet to activate the Vagus Nerve. Fortunately, it isn’t necessary to spend hours on YouTube tutorials or spend hard earned money on a specialty massage because any good old massage will do the trick, as well as acupressure and acupuncture. Level up the experience with sound and essential oils. Massages can get pricey! But you can look into steeply discounted student massages at a massage school near you. There are also direct to consumer devices that claim to activate the Vagus Nerve and activate our Rest and Digest system. They are pricey, with few clinical trials, but anecdotal reports have been positive. Next week, we’ll explain how some of our past resolutions tone the Vagus Nerve. See you then! Happy Monday! Persistent stress is linked to neurodegeneration through a progressive decline in neural resilience. Chronic stress amplifies the severity of existing pathology by accelerating neuroinflammation. This is largely due to chronic exposure to cortisol, one of the primary chemicals released in response to activation of the Fight or Flight system. Adrenaline initiates the response and cortisol sustains it. To be clear, cortisol isn’t “bad.” Rather, it serves a specific and distinct purpose when released in a limited time and context appropriate manner (e.g., responding to a mortal threat). The problem lies with sustained, persistently elevated circulating cortisol from life stressors. CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month we’re focusing on techniques to control our chronic stress. For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] STRESS & COGNITIVE DECLINE Long-term effects of chronic stress on the brain are many and well-documented. They include:
The result: Overall poor cognitive function is marked by poor episodic and spatial memory, diminished executive function, reduced processing speed and language difficulties. In addition, elevated levels of cortisol have been implicated in worsening of neuropsychiatric behaviors in those already diagnosed with dementia and AD. Last week we introduced your “home base” for putting the brake on the Fight or Flight response: breathing! How does deepening and slowing the breath activate the Rest and Digest system? Diaphragmatic breathing stimulates the Vagus Nerve—the 10th cranial nerve and which courses through the diaphragm (its innervation is in yellow in the previous image). The Vagus Nerve can also be activated by vibrations created by the following activities:
We will see you next week for more Vagus Nerve stimulation ideas. (NOTE: Medical devices that stimulate the Vagus Nerve to treat specific medical conditions will not be considered here.) Good morning and welcome to a NEW mini resolution: BEST YOUR STRESS!
Can you think of anyone that doesn’t regularly deal with stress? September tends to be a particularly busy and stressful time for many, with summer vacations behind us, the kids’ return to school, and constant reminders about the upcoming holiday season for which marketing begins earlier and earlier each year. So, this month we’re focusing on techniques to take control of our stress and breathe. CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month we’re focusing on techniques to control our stress and breathe. For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] UNDERSTANDING THE PRIMITIVE SYSTEMS THAT DICTATE OUR STRESS RESPONSE Generally, our stress response (AKA the Fight or Flight response) is quite primitive and has never adapted to modern life. This innate response is designed for mortal threats such as a confrontation with a saber-toothed tiger. See in this chart how the body is prepared to either stand and fight or turn and run from a potential fatal threat. All of that makes sense when you read it! Once that tiger has been dealt with, the body restores homeostasis by activating the Rest and Digest system, essentially the opposite of the physiology of the Fight or Flight response. All of that makes sense, too! The response to a mortal threat is time limited and context appropriate. But in modern times, our stress response is not activated by a mortal threat, but by busy schedules, finances, traffic jams, deadlines, job loss, the news, etc. These are not threats to our existence nor are they time limited. Instead, they persist all day every day. Thus, the stress response remains stimulated, and homeostasis is not achieved because the Fight or Flight response remains active. As a result, the Rest and Digest system does not have a moment to take the reins. What’s more, our primitive physiology responds as intensely to a traffic jam as a saber-toothed tiger. Our perception drives our body’s physiological response, which is why we are often told how we respond to a stressor is determined by how we perceive the situation. DEALING WITH STRESS NOW Advice for handling stress typically falls into two categories, both of which are worthy endeavors:
The former minimizes the occurrences of certain types of stressful events, and the impact of prevention can be felt within a short period of time, like weeks to months. The latter, learning acceptance of “what is,” requires lifelong learning and work. But our bodies need a break now—not in weeks, months or years. So, what if there was a way to give the body a break from the Fight or Flight response, to intentionally activate the Rest and Digest system thereby restoring a modicum of homeostasis to minimize the negative health consequences of chronically activating the stress response? There is! Our resolution this month is to implement tips and use the tools to activate the Rest and Digest system. Below, we provide your home base: the number one tool at your disposal to change your stress physiology is your breath. Next week, we’ll dive into the science of the soup of chemicals released by the Fight or Flight response and how this impacts brain health. Then we’ll continue with additional tips and tools throughout the rest of September. In the Fight or Flight chart above, you’ll notice that the only physiological response you can control is your breathing. You have the power to take the breath from fast and shallow to slow and deep because, in response to deep diaphragmatic breathing, the body will quickly activate the Rest and Digest system. In other words, breath is the brake to the stress response. Keep in mind that shallow, quick breathing further activates the Fight or Flight response, which means we need to consciously take control of our breathing techniques in order to activate the Rest and Digest system! Start with this quick test. If the hand on the chest rises first and more fully, then your breath is shallow. In this case, you must focus on directing the breath to hand on the belly to activate diaphragmatic breathing. This video, while old, simplistically talks you through the process. You can even practice this type of breathing while driving, using the back of the car seat instead of your hands to guide the breath. It is also a great exercise to apply prior to sleep to induce calm and stillness. Of course, there are other breathing exercises out there, but belly breathing is still a component of those exercises, so this is our starting point. YOUR TASK: Each day, set a timer and practice the diaphragmatic breathing technique for 3 minutes. Want to level it up? Shoot for 30 breaths and try not to lose count! Struggling with diaphragmatic breath? Try adding essential oils to your breathwork, which may help you deepen your breathing. Bergamot and lavender have been studied for their calming influence on the nervous system. Place a few drops on a cotton ball and breathe! Keep logging our past resolutions and the daily 3 minutes of breathing. The relationship between oral health and overall health is an area of increasing interest among researchers and clinicians. 40 years ago, a relationship was observed between atherosclerosis and alveolar bone loss (in tooth sockets). Now we know that a relationship exists between oral health and systemic conditions such as diabetes, cardiovascular disease (CVD), bacteremia/endocarditis, pneumonia, gastritis, rheumatic diseases, cancer, liver and kidney disease and dementia. CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] ORAL HEALTH As the entry point for the digestive system, oral bacteria can translocate to the gut microbiome (we do a deep dive on the microbiome in October), impacting the flora in the gut microbiome (GMB) and health. This finding surprised researchers who had assumed bacteria from the oral cavity could not survive the acidic nature of the stomach. The Human Microbiome Project (NIH Human Microbiome Project - About the Human Microbiome (hmpdacc.org)) has discovered oral bacteria in the stool of almost half of all studied subjects. The relationship between the oral cavity and the gut is known as the oral-gut microbiome axis. An imbalance of bacteria in the oral cavity trending towards pathology (periodontal disease, caries, cancer, thrush) is known as oral dysbiosis. While the relationship between oral health and cardiovascular health was established 40 years ago, the connection between oral health and cognitive health is a relatively new area of exploration. The GMB is the bridge between the two. Preliminary studies have shown:
It is possible the relationship is as straight forward as those with neurodegenerative conditions or cognitive impairment are less likely to maintain their oral health. But it is also possible that oral dysbiosis contributes to inflammatory mediators or that oral bacteria translocate to the brain. Either theory can potentiate neuroinflammation. Time will tell as studies continue. Clearly, there is much we are still learning about the relationship between neuroinflammation and systemic conditions/diseases. We do know that maintaining oral health includes:
So, refresh your toothbrush and check with your dental hygienist for when you are due to be seen, then test your dental health knowledge with this quiz: Dental Health Quiz - Interactive PDF_08302021.pdf (guardianlife.com) See you next week for our next resolution! Good morning, and welcome to the fourth week of August’s Brain Brawn Micro Resolutions! Motivated Mondays provides participants with actions they can take for and by themselves, solely for their own benefit. But this week, we’re asking you to take action to benefit someone else!
CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] BETTER TOGETHER This week’s micro resolution: extend yourself to someone who may be lonely or isolated. We are fairly confident this selfless act will be just as beneficial for you as the person you’re helping! Isolation is described as the objective reality of truly existing with a deficit of social bonds. Loneliness is described as the subjective experience where an individual may be surrounded by people but does not feel connected and supported. Unfortunately, the number of people socially disconnected has risen steadily since the pandemic. Consider the people you know who may have recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc. Identify someone who may appreciate the gesture and invite that person for a walk or a cup of coffee, drop off a home-cooked meal and have a chat with them, invite them for a game of cards—or something else that piques your interest, and theirs. ON SOCIAL ISOLATION, LONELINESS AND COGNITIVE DECLINE You may be asking why we are resolving to reach out to someone who may be isolated or lonely as a means to combat cognitive decline. It’s not the cup of coffee or the home-cooked meal itself that will combat cognitive decline, per se, but the act of enjoying it with another person. While the terms isolation and loneliness are not synonymous, both can have similarly harmful effects on mental and physical health. Each is associated with increased stress, depression, and anxiety, and these challenges are often compounded by unhealthy lifestyle choices such as smoking, physical inactivity, and poor sleep. In fact, feeling disconnected has been compared to the health risks of smoking 15 cigarettes a day. Research underscores the seriousness of these effects. A recent Johns Hopkins study found that socially isolated adults have a 27% higher risk of developing dementia. Similarly, an analysis of Framingham Study data revealed that participants under age 80 who lacked the APOE4 allele, but identified as lonely, had a threefold increased risk of developing dementia over a 10-year period. Perceived loneliness has also been found to block the body’s ability to heal from temporal bouts, such as from a stroke or TBI, of mild cognitive impairment by 3%. As with many associations, the precise biological mechanisms remain unclear, but there are several biological indicators worth examining:
All these biological indicators are associated with cognitive decline and neurodegeneration. Interestingly, research now indicates this association may be bidirectional. Specifically, lack of social connections or community may drive cognitive decline, and vice versa (cognitive decline may also drive social isolation). As for the latter of the two, the thinking is that those facing cognitive decline may lack confidence in their social skills and thus wall themselves off. See you next week as we explore the relationship between oral health and the brain! We rely on our five senses to experience the world around us. Vision, hearing, taste, smell and touch provide data for the brain to process and interpret for utilization. That data also functions as stimuli shaping the brain’s structure and function—we have previously discussed this phenomenon as plasticity. If the senses are impaired, there is a corresponding decline of stimuli to the brain and the opportunity for plasticity is diminished. It is further theorized that reduced sensory input redirects cognitive resources away from memory and language systems. In patients with diagnosed dementia, structural damage to the brain further impairs the senses, exacerbating the disease and accelerating progression.
CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] THE 5 SENSES AND COGNITION VISION AND HEARING: Untreated vision and hearing impairment are recognized risk factors for neurodegeneration but often go untreated because they are dismissed as a normal part of aging, which is unfortunate because correcting vision and hearing impairments is, in most cases, straight forward and highly cost effective. In addition to the increased risk of dementia, when left untreated, both hearing and vision impairment can also lead to social isolation (to be addressed next week), depression, anxiety and falls. Hearing loss has long been recognized as a risk factor for dementia. It is estimated that 26.8% of adults over age 65 have hearing loss. Scientists estimate that if we could completely prevent or successfully treat hearing loss, we might be able to reduce the total number of dementia cases by 9% in the general population. Vision impairment is thought to contribute to 1.8% of all dementia cases in the US and in 2024 was added to the list of dementia risk factors by The Lancet Commission. Vision correction for dementia prevention includes correction of cataracts, as well as wearing a proper set of spectacles. TAKE ACTION TODAY! Here is an NIH hearing survey. If the survey indicates a need for an evaluation, OR if you have concerns about your hearing, contact your concierge physician and discuss the need for a hearing assessment. You can locate an audiologist in your area by contacting the American Academy of Audiology. However, Medicare has limitations on patient self-referrals for audiology, so it is best to obtain a physician referral for Medicare coverage. Now hearing aids can be sold directly to consumers in stores or online. You can purchase hearing aids at your local pharmacy or even on Amazon, ranging in price from $99-$3000. Keep in mind, original Medicare does not currently cover hearing aids or fittings, but discounts are available for AARP members. Original Medicare does not typically cover routine vision care, but there are opportunities for free or low-cost care through several organizations, you can research them via this NIH National Eye Institute document. Vision and hearing impairment hold a bi-directional relationship with dementia. Uncorrected vision and hearing impairment increase one’s risk of developing dementia and dementia related structural brain changes contribute to impaired vision and hearing. What about the remaining 3 senses? SMELL, TASTE AND TOUCH: Impairment of the remaining senses, smell, taste and touch, are not risk factors for dementia, but early indicators of the disease. As the disease progresses, so does the degree of impairment. Dementia related structural changes in the brain (hippocampus shrinkage and the accumulation of plaques and tangles) disrupt the processing of sensory input by the brain. Reductions in olfaction (your sense of smell) are an early indicator of dementia as the sense of smell is typically the first sense affected by the disease. While not diagnostic, smell tests exist which function as screening and monitoring tools. Many of these tests can be performed at home, ask your concierge physician for details. Welcome back to August’s micro-resolutions! Today, we are discussing music and art therapy—two non-pharmaceutical interventions with a long history of positively influencing certain symptoms in neurodegenerative conditions.
CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] A MUSIC AND ART THERAPY BRAIN BRAWN In patients with established Alzheimer’s Disease (AD), music and art therapy have been shown to improve behavioral symptoms like agitation, and psychological symptoms like depression and anxiety, in addition to enhancing memory and encouraging socialization. Fascinatingly, music and art have been described as the scaffolding between the deteriorating areas of the brain and the preserved areas! Fortunately, you don’t have to be a Picasso or Mozart to experience the cognitive benefits of art and music, they can be achieved by being an observer! In a 2026 study, researchers in Australia assessed over 10,000 dementia-free participants age 70 or older and found “always” listening to music was associated with a 39% reduced risk of developing dementia as opposed to “never/rarely/sometimes” listening to music. Playing an instrument was associated with a 35% decreased risk of developing dementia. Participants who did both- listened to music and played an instrument had a 33% reduced risk of developing dementia. While the exact molecular mechanism between music, art and neurodegeneration isn’t completely understood, we do know this: MUSIC THERAPY MECHANISM OF ACTION:
ART THERAPY BRAIN BENEFITS:
Remarkably, music can even epigenetically influence genes! This is known as “sensogenomics,” meaning music can turn on certain genes. In this context, these genes may protect memory and cognition. So, what does this mean for those of us wishing to ward off neurodegenerative conditions? It means that enjoying the arts, either as a participant or an observer, may be beneficial for the structure and processing of the cognitive function of the brain. It also means we can potentially create a reservoir of memories accessible to us via the arts. This week, let’s resolve to try one of the following: ART TRIAL IT:
COMMIT TO IT:
MUSIC TRIAL IT:
COMMIT TO IT:
HOW DO WE CONNECT MUSIC AND ART TO OUR MEMORIES? Make a collage. It may have been decades since you last cut up old magazines to create a vision board or tell a story about your life, but now is the perfect time to revisit that creative tradition. Gather glue, glitter, magazines and photos, and craft collages themed around a special person, a group of people, or a meaningful chapter in your life. You might also try making a memory jar—decorate the outside with your collage, then fill the inside with trinkets or keepsakes that remind you of the person or time you’re honoring. Better yet, invite the people connected to those memories to join you. Share stories, laugh, cry, and enjoy each other’s company as you deepen your collective memory bank. Create playlists tied to a particular person or period in your life. You can journal your reflections as you listen or play the music while working on your collage or jar for extra inspiration. Intrigued? Take a deep dive into the science with the newly released book, Art Cure, by Daisy Fancourt. See you next week when we examine the 5 senses and brain health! Good morning and welcome to August!
CCP helps you stay on track! Use our log to track your progress toward our mini resolution. This month, we’re looking to eliminate added sugars from our diets! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] BRAIN BRAWN MICRO RESOLUTIONS We are taking a slightly different approach to our monthly mini resolutions this month with five different Brain Brawn Micro Resolutions—a new one in each week!—instead of one, overarching resolution for the month. OUR AUGUST MICRO RESOLUTIONS WILL BE…
And today, we’re kicking it off with Lifelong Learning! LIFELONG LEARNING When you tied your shoes this morning, did you give it any thought? When you cracked an egg, did you notice the motion? What about zipping your jacket, buttoning your shirt, or shifting the car into reverse before backing out of the driveway? Most of the small actions that fill our days run on autopilot, guided by muscle memory. But can you think back to how challenging it was to learn these day-to-day activities? Maybe you even recall your own child hitting these milestones or are now witnessing it all with a grandchild! Every time we learn something new, the brain rewires itself—chemically, at the cellular level, and even in its physical structure. This process of remodeling happens not only when we’re learning, but also in response to injury, such as a stroke. We’ve talked about this before. It’s known as brain plasticity. This week, your micro resolution is to challenge yourself to rewire your brain by learning something new! When we are young and everything is new, plasticity is high! But brain plasticity diminishes with advancing age because of that “autopilot” nature in which we eventually tend to operate. There was a time when it was believed that brain plasticity wasn’t possible after a certain age. But now, thanks to the work of Marian Diamond, we know that is not true. The brain can be rewired in adulthood. It just requires that stimulation of learning something new and sufficiently difficult. Lifelong learning can contribute to “cognitive reserves,” protecting against age related cognitive decline. A large observational study released this year followed almost 2,000 participants for a period of 8 years with an average starting age of 80. The researchers found those who with the highest lifetime scores of enrichment (reading, learning new languages, visiting museums, etc.) experienced a 38% lower risk of developing Alzheimer’s and even delayed the disease’s onset by 5 years. WHAT ARE SOME SCIENCE-BACKED IDEAS TO TRY?
BRAIN GAMES No conversation about lifelong learning and brain health would be complete without touching on “brain games.” There’s no shortage of options—from classic crossword puzzles and mahjong to high-tech video games marketed to slow cognitive decline. But here’s the catch: scientists still debate whether these games actually work or are more hype than help. After combing through the research, we can’t make a definitive call either way, except to say that keeping your mind active is always a good thing. So, if you love crossword puzzles or sudoku, keep at it. If a weekly card game with friends is your thing, fantastic! And if you’re curious (and have the budget) for computer-based brain games like Lumosity, give them a try. Just remember watching Jeopardy doesn’t count. In fact, spending more than 3.5 hours a day watching TV has been linked to cognitive decline. We’ll see you next week for our next micro resolution! |
AuthorMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
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