Neurology, Functional Medicine, Nutrition, Author, Lecturer
Naples, Florida, USA
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- Followers 82,004
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There is no cure for Alzheimer’s. Prevention is essential.
If we want a future with a lower risk of Alzheimer’s and cognitive decline, we must care for the brain long before symptoms begin. My new book Brain Defenders is a practical guide for doing exactly that.
Pre-order now: drperlmutter.com/books/brain…
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This might not seem like much…until it’s your parent.
20g of creatine daily for 8 weeks boosted brain creatine by 11% and improved cognition in Alzheimer’s patients. Hope lives in the details.
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“The best six doctors anywhere and no one can deny it are sunshine, water, rest, air, exercise and diet.” – Wayne Fields
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The science is clear: there’s an indisputable link between what we eat and our general and even mental heatlh.
So why don’t MDs receive more significant nutritional training, either in medical school or during their residencies?
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The simple act of moving your body will do more for your brain than any crossword puzzle, math equation, or mystery book.
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Benefits of meditation:
1) Increased connectivity to prefrontal cortex
2) Better decision-making ability
3) Improved relationships
4) Better memory
5) Reduced inflammation
6) Reduced stress
7) Improved creativity
8) Improved sleep
9) Greater concern for the health of the planet
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Allulose is my go-to sugar sweetener right now.
It actually reduces blood sugar levels associated with meals and helps stimulate GLP-1 activity to control appetite.
Do you use allulose?
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Creatine might be one of the most valuable supplements for brain and body health. I take 5g twice daily. Research suggests it may improve cognition in early Alzheimer’s while supporting mitochondrial function.
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Two supplements everyone should consider for optimal brain health:
Creatine & magnesium
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My stance on alcohol is evolving.
Alcohol consumption is now the third highest risk factor for the development of cancer.
It’s becoming more and more clear that skipping that nightly glass of wine is in your best interest.
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The simple act of moving your body will do more for your brain than any crossword puzzle, math equation, or mystery book.
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Alzheimer’s has reached epidemic proportions—affecting over 5.8M Americans.
Despite what you’ve been told, it is absolutely within your control to take actions to decrease your risk.
Who’s in?
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A good night's sleep is, and I cannot stress this enough, one of the most powerful gifts you can give to your body and your brain.
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Fructose has been called a "potential time bomb” for dementia risk.
I couldn’t agree more.
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The science behind low-carb diets is being ignored by the federal agencies in charge of the guidelines. This post by @bigfatsurprise breaks down the reality of this situation.
#lowcarb #diabetes
l8r.it/f0v7
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“The doctor of the future will give no medicine, but will instruct his patients in care of the human frame, in diet, and in the cause and prevention of disease.”
– Thomas Edison
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My new book, Drop Acid is out TODAY! Explore the exciting new science behind uric acid, and reveal simple lifestyle changes that can drastically lower uric acid and favorably impact metabolic health.
Watch this and then grab your copy of Drop Acid: dropacidbook.com
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A lot of people are jumping on the “carnivore diet” trend, but they are missing one key truth: fiber is critical to your health.
Fiber nourishes your gut bacteria which impacts inflammation, digestion, and even your mood.
#carnivorediet
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Sugar is incredibly unhealthy, and frankly, we’d all be better off without it. But it’s also addictive, and anyone with a sweet tooth can tell you it’s hard to kick. For those who’ve quit sugar, what was your turning point?
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A week of poor sleep can alter the function of 711 genes, including those involved in stress, immunity, metabolism, and inflammation.
So get some rest! bit.ly/3y1KFEY
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Turmeric could be the ultimate Alzheimer’s-fighting spice.
New research published in the Journal of Neuroscience Research has shown that turmeric actually inhibits the formation of amyloid protein.
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Ultra-processed food like refined carbohydrates create inflammation in the body and brain. Inflammation leads to short-term thinking, which promotes consumption of rewarding foods like ultra-processed foods. It’s a deadly cycle that we must break.
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Social Experiment: If you come across this tweet please comment with the first healthful source of dietary fat that comes to mind. WITHOUT looking at the replies.
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When we practice gratitude, we can raise our levels of happiness, improve our health, and also increase our sense of connectedness with others.
Let's try that now. What are you grateful for today?
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Techniques to manage stress and anxiety naturally:
- Exercise.
- Practice mindfulness.
- Breathe from your diaphragm.
- Get more magnesium in your diet.
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Recent literature found that #coffee drinkers actually had more preservation of cognitive function, less accumulation of beta amyloid, and no brain shrinkage in comparison to non coffee drinkers.
Pour me a cup! ☕️
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“I have always believed that the primary function of doctors should be to teach people how not to get sick in the first place. The word ‘doctor’ somes from the latin word for ‘teacher.’”
-Dr. Andrew Weil
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3 things to clear out of your pantry - and diet - in 2024:
1. Sugar
2. Seed oils
3. Refined carbohydrates
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For health, being in the “normal range” is no longer good enough. It’s time we talk about being in the “optimal range.”
You deserve it.
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Measuring GLUCOSE is a poor indicator of insulin status.
Measuring INSULIN as it relates blood glucose, is far more meaningful.
This is often not the approach offered by mainstream healthcare providers and is something that I recommend asking for.
#insulinresistance #diabetes
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Brain health served up on a platter! I hope you’re enjoying some delicious glazed donuts on this fine Saturday morning.
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Remember, inflammation is the cornerstone of #Alzheimers disease and Parkinson's, multiple sclerosis. Really, all of our neurodegenerative diseases are predicted by inflammation.
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Good sleep is one of the most potent and undervalued tools for good health. It’s among the easiest, purest ways to reconnect to the prefrontal cortex.
And it’s free.
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Time to sweat! A Finnish study found sauna use 4–7x/week lowered Alzheimer’s risk by 65%.
Do you sauna?
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How do you start your day?
79% of adults reach for their smartphones within 15 mins of waking up. Right away, our attention is hijacked.
How about this: try meditating, reading a book, writing in a journal, yoga, stretching. Can you put off the phone for another 15 minutes?
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100 ml of sugary beverages per day, be they soda or fruit juice, are all it takes to raise your risk for disease. That’s about a quarter of a can of soda, by the way. Stick to black coffee and water, if you ask me!
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5 years ago, with #GrainBrain as guide, we started an incredible journey together.
Now, we're going back to the science, and bringing you a fully REVISED and UPDATED anniversary edition.
It's time to live well. It's time to re-discover Grain Brain. bit.ly/2RI0471
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Cholesterol panic is one of the greatest diet-industry scams of the 20th century - and it turns out to have done much more harm than good.
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So excited to receive the galley copy of #BrainWashBook! We’re introducing you all to so many timely and necessary new themes - preorder yours: drperlmutter.com/brain-wash/
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The mighty egg is one of the most powerful naturally-occurring sources of nutrients known to man. I can't get enough of them. Can you? drperlmutter.com/focus-area/…
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When one person in a household makes lifestyle changes, the shift often carries over to others.
This is always about more than just you
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Despite what you may have heard, Alzheimer’s is not a normal result of aging.
It can be prevented with how often you move your body, what you eat, how well you sleep, and if you’re engaging your mind.
Get those in check now. Thank yourself later.
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My top supplements for better brain health and #Alzheimers prevention:
💊 Vitamin D
💊 Omega-3
💊 Methylated B Vitamins
💊 Probiotics
💊 Quercetin
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This might be controversial, but the carnivore diet is missing an essential component to your health and longevity: FIBER
Fiber is associated with a lower risk of type 2 diabetes, Alzheimer’s & certain cancers.
Bottom line: You need fiber.
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Access to healthy food - or lack thereof - may be one of the greatest global public health threats of our time.
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There is no safe amount of alcohol when it comes to dementia risk.
Even small amounts of alcohol raise dementia risk.
Research shows no safe threshold. Alcohol damages brain cells, shrinks memory regions, and impairs cognition over time.
Protect your brain. Rethink what “moderate” means.
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We can change our gene expression through our lifestyle choices.
We can grow new brain cells and form new brain connections throughout our lifetime.
We can reduce our risk for, and even prevent, diseases.
All it takes is investing in ourselves.
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Your brain is the most important thing you own. It determines your mood, your energy, your motivation, and so much more. Join me and other experts to find the blueprint for a better brain here: l8r.it/Y2u7
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A neurologist's prescription for better brain health:
> Call your loved ones
> Get a good night's rest
> Spend 20 minutes in motion
> Put some nature into your day
> Eat mindfully
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“I believe that the greatest gift you can give your family and the world is a healthy you.”
- Joyce Meyer
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“There is no medicine you can take that will replace what you can do for your own health.”
– Aarti Patel
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When you wake up tomorrow, take five minutes to think about things you're grateful for before you reach for your cellphone.
Doctor's orders.
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Let me be clear: key lifestyle changes can lower your risk of Alzheimer’s by over 60%.
Not medication. Not genetics. Your daily habits.
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It was such an honor to receive this leadership award from @iPractitioner at @IHSymposium last week. Being surrounded by my friends, esteemed colleagues, and loved ones really hit home how fortunate I am to be a member of this community. (1/2)
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Zinc supplementation has been associated with a 29% reduction in #Alzheimers risk.
#Zinc is an antioxidant and has anti-inflammatory properties, so you might want to consider supplementing with zinc for your brain health.
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Everyone should know this: Vitamin D activates 900+ genes that can reduce inflammation, support your immune system, and protect your brain from cognitive decline.
Just remember: balance safe sun exposure with skin protection.
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A healthy diet looks like:
> Gluten-free
> No refined carbs
> No added sugars
> Mostly plant-based
> Reasonable servings of grass-fed meat, fish
> Add nuts and seeds
> Bring on the olive oil
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Did you know?
The more inflammation we have throughout our body, the more difficult it is for the logical part of our brain (the prefrontal cortex) to send vital messages to the emotional, child part of the brain (the amygdala).
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Reducing sugar consumption is essential to improving the health and productivity of all Americans.
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You don’t have to be afraid of the fructose in blueberries.
My concern with fructose is how it can elevate uric acid levels, but the vitamin C in blueberries helps us excrete excess uric acid.
It's important to differentiate between natural fruit and processed sugars!
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This is massive - and hopefully the beginning of real change and an end to the use of #glyphosate. It’s poisoning us!
A stunning verdict in a case against a biochemical giant: Monsanto was ordered to pay $289 million to a man who got terminal cancer after using the company’s weed killer for years. @PattersonNBC reports.
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Eggs may have been misunderstood.
A new study following 1,000+ older adults found that eating just one or more eggs per week was linked to a 47% lower risk of Alzheimer’s.
Choline and omega-3s in eggs could be the reason.
Sometimes the simplest foods make the biggest difference.
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"Every time you eat or drink, you're either feeding disease or fighting it." - Heather Morgan
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Keto diets may improve cognitive function and brain metabolism in individuals early Alzheimer’s.
What’s your stance on the keto diet?
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My take on the carnivore diet:
Meat and animal products can be a good source of protein and other nutrients, but they do not contain fiber–which is critical for health.
So, a diet–like the carnivore diet–that supplies no fiber doesn’t seem like the best idea to me.
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Sleep is truly fundamental to our brain health - and most people don't get adequate, restful sleep on a regular basis.
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Here are some of my favorite brain-supporting foods:
🥑 Avocados
🍳 Eggs
🫐 Blueberries
🥬 Kale
🥦 Broccoli
🐟 Salmon
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You may recall that in #BrainWashBook we wrote that even looking at a photo of nature can have positive health implications for the brain.
So let's break the flow of news on Twitter today with this: reply to this tweet with a photo from nature that brings you a sense of calm.
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People with dementia have been found to have up to 4x more bacteria in their brains than healthy individuals.
The gut brain connection is real. When the gut barrier breaks down, it can set the stage for inflammation and neurodegeneration.
Tune into my conversation with @DrStevenGundry: piped.video/PQTNxhI1ou4
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I’m honored to have hit 100,000 subscribers on YouTube! A milestone that supports my mission to empower people around the world to take control of their health destiny.
Subscribe to my YouTube channel here piped.video/@DavidPerlmutter…
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What's a five word for better decision-making, reducing inflammation, and improving brain health?
Oh right, s-l-e-e-p.
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Supplements are great, don’t get me wrong. But they’re meant to be exactly that - supplemental - and they won’t undo the damage of an unhealthy diet. nytimes.com/2019/04/08/well/…
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The keto diet can be a fantastic dietary choice for some people.
Ketosis is associated with weight loss, better blood sugar control, improvements in lipid profiles, and better blood sugar.
Have you tried the keto diet?
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Planting a garden is linked to many positive health outcomes, like alleviated depression and anxiety. Beyond that, community gardening leads us to naturally exchange ideas and connect deeply with each other to ward off disconnection syndrome.
Show of hands: who gardens? I do!
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Physical activity is one of the most powerful tools for brain health.
A new study of over 10,000 people found that just 2.5 days a week of moderate movement was linked to larger brain volumes in areas tied to memory and resilience against Alzheimer’s.
Move for your brain.
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Wheat proteins may cause inflammation beyond the gut. Seriously? Who knew?? Wheat proteins might relate to multiple sclerosis? Where have I heard this before? medicalnewstoday.com/article…
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A lot of you have written to me over the years saying my work has changed your lives.
No. I just shared information, YOU changed your life. Always remember that, the power is in your hands!
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“I believe that the greatest gift you can give your family and the world is a healthy you.” - Joyce Meyer
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Why do restaurants still serve egg-white omelets?
Hasn’t there been enough published data to refute the silly notion that the cholesterol in the yolk is a health threat?
The yolk is not a threat, it’s a superfood.
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Finally, we can stop talking about calories in, calories out. The type of food, in terms of insulin response, is what really matters. This is great research, @davidludwigmd!
Read the study here: bit.ly/3tJryxb
ALT A complex map of the carbohydrate-insulin model.
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This, from @Time, is one of the most comprehensive summaries of why the microbiome matters. Send it to someone who needs a primer on gut health! time.com/5556071/gut-health-…
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Yes. Practitioners: if you’re not prescribing a healthier diet and lifestyle, you're neglecting to help patients use the most impactful tool in their shed. fastcompany.com/90323580/pre…
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Turns out, when it comes to lifespan, our genes may not be as important as once thought. What’s the real key? Say it with me: environment and lifestyle. wired.com/story/the-key-to-a…
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Just 35 minutes of exercise each day can reduce your risk of depression. All the more reason to get moving daily. For an added bonus, take that movement outside. bit.ly/3987FFa
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Three things I do every day for my health:
> Get 7-8 hours of sleep
> Move
> Time-restrict my eating window
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Every morning, try to go for a walk outside with a cup of coffee to get some sunlight.
If you start your day like this, you’ll be compounding the brain health benefits of each: staving off premature aging, circadian rhythm regulation, and neuroprotection ☕️☀️
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I cannot emphasize this enough:
Lifestyle factors such as diet, exercise, sleep, stress management, and social engagement significantly impact a person’s risk of #Alzheimers.
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