Is Dementia Really Preventable?

Episode 151

Is dementia really preventable? The answer is more complicated than a simple yes or no. There are some things we can control and other things we cannot, but  groundbreaking research shows that up to 40 percent of dementia cases might be preventable through lifestyle changes.  That’s nearly half of all cases that could potentially be delayed or avoided.

In today’s episode, we’ll explore the science behind daily habits that can protect your brain health. We’ll separate fact from fiction about dementia and examine the latest research and most importantly, share practical tips you can take today to reduce your risk.

Whether you’re concerned about your own cognitive health or caring for a loved one, this month long series will give you lots of information, motivation, and inspiration regarding brain health. And what could be more important than saving the brains.  

But first, let’s do a quick mini medical school review about dementia and Alzheimer’s. Today’s focus will be on Alzheimer’s disease because it accounts for 60 80 percent of all cases of dementia. 

There are currently over 6 million people in the United States who are 65 or older who have Alzheimer’s disease. It is the 6th leading cause of death in this country, but it moves up to number 5 if we’re talking about older Americans.  Over the last 20 years, the incidence has increased by an alarming One hundred and forty five percent. Wow. So, what causes it? Well, that’s a good question, and there isn’t a clear answer.

One way to think about dementia is to think about the way other organs fail, like heart failure and kidney failure. Dementia is, quite simply, brain failure. Now, the brain is made up of neurons, which are nerve cells, and those are found throughout the body. In the brain, these cells are responsible for complex connections and communication, and that enables us to think, smell, talk, see, hear, remember, make decisions, plan, and move our bodies.

And with dementia, these cells start to die, and the brain begins to shrink.  But listen, brains typically begin to shrink around age 30 or 40 in perfectly healthy people. Then it ramps up around age 60, even more after age 70. We call this shrinkage atrophy, and to some degree it is normal. 

But the good news is that we have some reserve to the tune of about 100 billion nerve cells, 100 trillion synapses, which are the connections between nerve cells and a whole bunch of neurotransmitters, Which are the chemicals that go between nerve cells to make communication possible.

So, this network has some resilience even when there’s an overall loss of brain volume. However, Alzheimer’s is not normal atrophy. The brain shrinks at an accelerated rate. And no one knows for certain what happens inside the brain of people affected by Alzheimer’s disease. But the two most notable things are plaques and tangles. If you’ve never seen it up close and personal, you may envision someone who doesn’t know how to get around and can’t remember your name.

But, it’s not really like that at first, and it’s tricky. It’s not uncommon for family members and close friends to get a little concerned about someone’s mind, then see times of brilliance and you think, Oh, everything’s fine. So, This visual of tangled neurons really helps us understand that. Sometimes you’re brushing your hair and everything’s smooth and then sometimes you hit a mess and the brush gets hung up. 

These tangles interrupt the transport system in the brain. And it’s thought to be related to the Tau protein.

The other process that seems to contribute to Alzheimer’s is plaque.  Now, When I say the word plaque, you may think of the dental hygienist prying your mouth open and picking at that buildup on your teeth.

The plaques on your teeth are made of tartar, but the plaques in the brains of people with Alzheimer’s disease are made of beta amyloid. And these are just sticky pieces of protein that come from the fatty membrane around the nerve cells. And things that stick together clump together, and these form plaques.

And it blocks cellular communication.  On top of that, there’s an immune response where inflammation causes cells to just be gobbled up.  There are going to be some great resources to better understand this process.  I’m going to put all of this together for you and send it out every Friday this whole month so you have all these resources at your fingertips.

And of course, if you aren’t on my email list. You should be. You can sign up so you don’t miss it. Now that you have an overall understanding of Alzheimer’s, let’s get back to prevention. When we look at the research, we divide the risk factors into two buckets, modifiable and non modifiable. We’re going to focus on the modifiable.

Simply put, it’s things you can control versus things you cannot. And this might be a really good time to recite the serenity prayer. Lord, help me to change the things I can. And accept the things I cannot.  Today, we will focus on what we can change. And I’m going to give you a quick list of known contributing factors for dementia.

And this is not a complete list and these are not your practical steps, but I think this is good information for you to have before we really get started.

Number one, diabetes, and it’s way more prevalent than you might think.  Next is midlife, high blood pressure, high cholesterol, midlife obesity, smoking, physical inactivity, poor diet, which is the standard American diet, stress, and lack of quality social connectedness.  Notice there’s a strong correlation between things that affect heart health and things that affect brain health. 

We often don’t think of heart disease or dementia as being reversible. But what if,  what if, that’s a question that deserves an answer. What if it’s preventable and what if it’s reversible? Dr. Dean Ornish addressed that question in the 70s for heart disease. And in June of this last year, he released a small research study showing reversal of cognitive decline.  Let’s pause for a minute and let that sink in.

Not only is evidence showing that 40 percent of dementia is preventable, but now we have some evidence that at least in some people and to some degree, It’s reversible. And if that doesn’t motivate you, I don’t know what does.

Now, this study was promising, but small. We’re going to dive into the details in an upcoming episode in this series, but we’re also going to look at information published by a reputable medical journal called the Lancet Commission, as well as recommendations and facts from the World Alzheimer Report, the National Institutes of Health, or NIH, and the Alzheimer’s Association.

If you’re interested in more information. , I’m going to put together a list of helpful resources, and some of them have some really cool visual tools where you can tour the brain.

There’s a link in the show notes to sign up for my email, or just go to my website, www. healthylooksgreatonyou.com There’s some great resources for you there, and episodes on diabetes and hypertension, because those are also contributing factors.

 And if all of this does motivate you to make lifestyle changes, as a bonus, you can sign up for a free mini course that I put together to help you work through making healthy habit changes. It’s called seven day kickstart to healthy habits, but let’s jump to the bottom line to quote the World Alzheimer’s report 2024.

“There is no magic bullet for dementia, but there are tangible steps big and small that individuals can take to reduce risk. And any step is better than doing nothing.”  

So let’s look at those any steps.  There were nine risk factors that were identified to be modifiable, meaning you can change them, but they’ve added three more for a total of twelve.

I’ve divided them up into eight steps. Step one is literally a step, and that’s physical activity. Any activity is better than no activity. And I would also say, the more, the better. Aim for at least 30 minutes a day to promote blood flow to the brain, which feeds your brain by delivering oxygen and nutrients.

Most experts have focused on aerobic exercise, which is getting your heart rate up. So, while it’s great to walk three miles a day, if you aren’t huffing and puffing just a little bit, But you probably aren’t getting the maximum benefits. High intensity exercise can optimize the environment for creating new connections between neurons in the brain by releasing something called brain derived neurotropic factor or BDNF. This is a warrior in the brain that goes to battle to fight cognitive decline. 

More recently, strength training is being emphasized, especially quad strength. The muscles in the legs are some of the biggest in the body. According to “The Brain Docs”, Dr. Aisha and Dean Shirazi, research has consistently shown that leg strength correlates with enhanced cognitive function. And on top of that, strong legs means less falls as we age and falling is associated with all kinds of bad things besides bruising and breaking bones. 

Another area that is currently being studied is called combined cognitive physical interventions. I’m going to talk more about this later, but it refers to activities that force you to use your muscles and brain at the same time. Now the studies are not conclusive, but the concept is that if you challenge your brain while exercising, you get more benefit.

Some people call it exergames, but think dancing, tai chi, virtual reality games, walking and recall, such as memorizing scripture while you walk. That’s something I really enjoy because it’s also outside in nature, which is a great stress reliever. And the instructor at the gym where I go comes up with all kinds of things to make sure our brains are being challenged in our circuits class.   And speaking of moving, let’s move on to step number two. 

You probably knew this was coming, but the next step is diet. And of course, the big question is always, which diet? Let me just cut to the chase and tell you that lifestyle medicine promotes a whole food plant predominant diet. That means cutting out processed foods, especially ultra processed foods, and eating instead whole foods.

You know, the way God designed them instead of the way food manufacturing industry packages them. And yes, I know it’s expensive and confusing and I talk about that in other episodes, but if you want to protect your brain, you’ve got to nourish it and nutrients come from food. The more the food resembles the way it exists in nature, the more nutrients it contains.

And that seems simple enough, but what does research and evidence tell us exactly? Well, Dr. Ornish says, whole food, minimally processed, plant based diet is best. for preventing and reversing dementia. And listen, his program is intense. The American College of Lifestyle Medicine says we should limit the amount of sugar and saturated fats. And make sure to eat plenty of fruits, vegetables, and whole grains. The World Alzheimer’s Report tells us to diversify the food groups you consume and avoid ultra processed foods. In fact, we always say, eat the rainbow. That means different foods with different colors and that provides the different nutrients that we need.

And, by the way, when we talk about foods with different colors, we’re not really talking about Fruit Loops, regardless of whether or not they contain dyes. Listen, junk food is junk food whether it’s brightly colored or pale.  So what kind of diet? We’re talking about diets that are rich in fruits, vegetables, whole grains, and healthy fats.

Those are all associated with better brain health. The Mediterranean diet is a classic example. The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, fish, and healthy fats, and has been consistently linked to lower rates of Alzheimer’s disease. 

And the MIND diet is a combination of the Mediterranean diet and the DASH diet, which is used to treat and prevent hypertension. And it has also been shown to reduce dementia by as much as 53 percent. I have a separate episode on that. 

If you actually read the list of 12 modifiable risk factors, it doesn’t specify diet, but instead includes maintaining a healthy weight and diabetes. And both of those are directly related to diet.  

Step number three is don’t smoke. I’m not going to spend a lot of time on this one because fortunately most people don’t smoke. That’s one of the reasons that the rates of heart disease and stroke are decreasing. However, marijuana use is skyrocketing and we are starting to see evidence that it can increase the risk of heart attack by four fold. And I imagine as this trend plays out, we’ll see more and more negative effects.

On top of that, air pollution has been linked to dementia. Now, I do have an episode on smoking cessation with some helpful resources. I’ll link it in the show notes. You can find it on my website, but suffice it to say that anything that damages blood vessels damages the heart and the brain. Smoking contributes to cardiovascular disease, high blood pressure and stroke. And is clearly a risk factor for dementia. Hypertension is independently listed as one of the 12 modifiable risk factors and so is a high LDL cholesterol.  

Step 4 is meaningful social interaction. We need people in our lives.

Ideally, we could combine all these measures together. Eat your meals with people. Exercise in a class. Stimulate your brain with games that involve another person. There is strong evidence that links social connectedness to overall health in general and brain health in particular. Not only that, the one thing that is the strongest indicator for both happiness and longevity is It’s social connectedness. 

I have a couple of episodes on loneliness. The latter focuses on mood and it turns out that depression is also a risk factor for dementia.  To be honest, it’s hard to know the difference or which came first,  but it’s clear that loneliness is linked to poor health outcomes in general.

Step number five is stay mentally active. Now, people with less education to begin with have an increased risk of dementia. But that doesn’t mean that once you graduate, you can stop there. Be a lifelong learner. And this doesn’t just mean to sit around and do brain teaser puzzles, although there may be some benefit to that. But there’s clearly benefit in learning new things, especially hard things. Challenging your brain helps create new connections, and new connections help maintain reserve during the aging process. Learning a new language is probably one of the best things you can do to challenge your brain. But it’s hard. Memorizing is another good thing, and I cannot tell you how much memorizing scripture has meant to me personally. Not only for brain health, but for spiritual health.  

Number six is just protect your body. 

Pay attention to your overall health, that includes your teeth, but specifically protect your noggin. Head injuries are associated with an increased risk of dementia. I’m going skiing this month and I will be wearing a helmet, but also make sure your home is safe. Rugs can be a hazard, so can puppies and bathtubs. Remove clutter and cords so you don’t trip.  

Other things that fall under protect your noggin are hearing aids. You see, when sound enters your ears, it goes to your brain for processing. And when you can’t hear well, those parts of your brain start to shrink. Wearing hearing aids may help prevent dementia.

And more recently, research has also found an association between vision loss and dementia, likely for the same reasons. So, maximize those inputs to your brain through your eyes and ears and protect your head.  

One of the most common causes of traumatic brain injury is car accidents. Two of the biggest factors associated with motor vehicle crashes are alcohol and sleepy driving. 

So, step number seven is avoid excess alcohol. Previously, evidence indicated that one to two drinks a day was considered safe and maybe even protective. Admittedly, people who live in blue zones often consume red wine on a regular basis. And if you aren’t familiar with blue zones, I’ll have an upcoming episode, but basically, It refers to five geographic areas in the world where people routinely live to be over 100 years old with vim and vigor. 

Only one of them is in the United States. It’s in Loma Linda, California. There’s a large population of people there who belong to the seventh day Adventist faith in that part of the country. And their lifestyle is marked not only by faith, but also strong social ties, a vegetarian diet, time in nature, and no tobacco, and no alcohol.

Regardless, there is an alarming trend of increasing alcohol consumption, and excess alcohol is clearly linked to dementia. For more on alcohol, I included a previous episode link in the show notes. There is no controversy in the literature that two drinks a day is the limit. Quitting is hard, but And I’ve included some resources on my website. 

Lastly, step number eight is sleep. I know, I know I said there were 12 modifiable risk factors. Thank you so much for paying attention. I will list them out, one through 12 in my newsletter. But for this episode, I grouped them together.  

In a recent episode, I called sleep the mood mechanic. But the brain repair work that goes on during sleep is so much more than mood.

Poor sleep is associated with so many of the risk factors for dementia, like diabetes, high blood pressure, heart disease, depression, and obesity.  Poor sleep, especially in late midlife, is associated with an increased risk of dementia. And if this is an area where you struggle, you will be glad to know that I have an entire series on sleep coming up next month with lots of great resources. Some of them are already on my website so hop on over there and snag them. 

The Lancet Commission states that “Our new life course model and evidence synthesis has paramount worldwide policy implications.”  And they conclude by saying, “It is never too early and never too late in the life course for dementia prevention.” So, no matter how old you are and what your risk factors are, prioritize your physical health and your brain health because healthy looks great on you. 

From loneliness to belonging

Do you ever feel like you have no one in your life?  Even if you spent the holidays with family or friends, maybe you’ve decided that you’re okay with isolation. Today we’re going to discover why it’s not okay to be alone and some practical ways to connect with others to improve your physical health and overall quality of life. 

Episode 147 from loneliness to belonging with Dr. Vickie Petz Kasper.

 It’s easy to believe you’re the only one, and think that others are leading perfect social lives, while you’re sitting at home, feeling isolated. Loneliness is considered an epidemic, and it affects people of all ages and all backgrounds, But when you’re isolated, it’s hard to know that what you’re feeling is common.

 So even if you feel alone in your feelings, remember, you’re not. Let’s take the argument that you’re the only one feeling this way off the table and talk about loneliness and how common it is. It is a human emotion that does not define your worth. People often internalize their loneliness as a personal failure or flaw, but it’s not. 

There’s a loneliness cycle. I’m okay by myself, followed by isolation, which then fosters a fear of being misunderstood or dismissed, and then that prevents you from opening up about loneliness.  Isolation can actually feel comfortable and safe.  There are lies we believe, like no one cares or I’m fine on my own and I don’t need anyone. 

Even God said it’s not good for man to be alone. We are created to be in community with others and prolonged loneliness can have significant consequences on your health. So I’m going to give you some practical tips on connecting with others. And listen, it’s never too late. Certain ages and stages are harder than others, but meaningful relationships are possible. 

After I got really sick, and then I got divorced, and then there was a pandemic, I felt lonely. And I didn’t want to admit it. It seemed like a weak word to tell people, I’m lonely. But I was.  But you know what? When you admit it, Sharing your feelings can lead to unexpected support and understanding. 

C. S. Lewis said, “Friendship is born at that moment when one person says to another, What? You too? I thought I was the only one.”  And that’s what loneliness can do to you. Now, before I give you a prescription for connection, let’s go to Mini Medical School for a quick overview. And if you have not heard my previous episode on loneliness, I would recommend it and I’ll put a link in the show notes. And also, if this episode is a little heavy, listen to last week’s. It was funny. 

Chronic loneliness is linked to increased inflammation in the body, and that can damage your blood vessels and lead to cardiovascular diseases and increase the risk of high blood pressure, heart attack, stroke, and even dementia.  Loneliness also increases cortisol levels, and it also damages blood vessels and weakens the immune system.

And all of this can impair cognitive function. The amygdala gets sensitized and communicates with the prefrontal cortex. This is where we make decisions about our social behavior and It shows reduced activity when we’re lonely and that is why it can impair cognitive function and decision making. And the nucleus accumbens, which is the brain’s reward center, becomes less responsive, making activities that once brought you joy feel less rewarding.  

The impact on your physical health is significant as well. Social isolation and loneliness are linked to a higher risk of developing type 2 diabetes. The lack of social engagement can lead to unhealthy lifestyles, such as sitting in front of the TV, not being active, and eating junk. Loneliness can elevate your blood pressure, causing hypertension, and the stress response triggered by loneliness can lead to long term heart issues. Chronic loneliness can weaken the immune system, making you more susceptibl

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Sleep resources

How food affects mood refresher

The holidays are coming fast. I hope you’re looking forward to gathering around the table, but sometimes family conflicts can Social anxiety and just the pressure to meet expectations can make you feel a sense of dread rather than anticipation.

Stay tuned for practical tips on navigating connections through the holidays.  This is episode 146, Navigating Connections During the Holidays.  Holiday stress is real.  I’ll bring the sweet potatoes, you bring the cranberry sauce, and someone, I’m not naming names, will bring a grudge, an attitude, or some equally distasteful dish. It can be challenging when we bring all our different personalities around the table.

 Whether it’s family, co workers, or friend groups, it’s enough to make you dread social gatherings. But it doesn’t have to be that way. Today you’ll learn some practical tips to help you navigate holiday gatherings so you get that boost of oxytocin that makes you feel oh, so good. By the end of this episode, you’ll be prepared to handle whatever is served this year. Except maybe fruitcake. No.   But I hope you’ll look forward to gatherings in anticipation and not dread. 

What is your family tradition? In my family, we joke that if we ever do something one time, my mom will say it’s a tradition and she will want to do it that way from then on. And listen, this is a double edged sword. On one hand, traditions are comfortable. We know what we’re doing, when we’re doing it, where we’re going, and there is no need for discussion or decisions.

And that can be nice. No pressure, right?  Well, the problem is, things always change. Kids grow up and get married. Or, people move away and have to take time off work to travel home. Or get divorced and kids have to split their time with each parent. Trust me, I know about these things. And to be honest, sometimes it still makes me mad. But I know it’s even harder for my grown kids. Feeling the pull of obligation is no fun. So, I try to be flexible to ease their stress. And some of you may not have family or a close knit group to celebrate with.

And that can magnify your loneliness. Isolation during the holidays is especially painful, and I’ve been there too. My kids live far away, and I was single for many years. And though I’m blessed to have a very loving family that get along, it’s not the same as it used to be when I set up card tables throughout the house, complete with tablecloths and centerpieces in my grandmother’s beautiful China. 

Now, maybe you’re one of those people who likes paper plates. I’m going to tell you the truth. It just hurts me. I mean, what is China for if it’s not for special occasions?  Okay, here’s what I just did. I inserted my expectations and my vision for the ideal holiday right here in the middle of the podcast.   While some of you think there’s incredible beauty in just walking to the trash can after a big dinner and dumping it all without having waterlogged hands from washing all those dishes.

And that, my friends, is a perfect example of conflicting expectations. No wonder it’s stressful. We just got crossways and I’m the only one doing the talking. Well, yes, and you see, that can be a problem too. Listen, stress during the holidays is nearly universal. In fact, it’s reported that the majority of adults deal with an extra dose of stress during the holidays.

For people who already struggle with their mental health, this can be serious.  Depression and anxiety can reach critical levels.  Loneliness during the holidays is often worse than loneliness on a pretty summer day. And loneliness increases the risk of heart disease, dementia, high blood pressure, stroke, and premature death. 

While we’re on the subject of physical health, let’s go to mini medical school and walk through some areas of the brain where we feel dread and anticipation. And yes, It’s in the same location, the amygdala. It’s a little almond shaped part of the brain that’s located deep in the temporal lobe and it’s part of the limbic system.

And this means that it’s intricately involved in processing memory and emotion. And boy, oh boy, don’t those two things go together like turkey and dressing.  Here’s what happens. You know that Aunt Edna has been invited to dinner. Aunt Edna, who criticizes what you cooked, your weight, and the color of your shirt.

That, Aunt Edna. You remember her, don’t you? Well, your amygdala certainly does, so it sends signals to other parts of the brain, like the hypothalamus, which mobilizes the troops and dumps cortisol and epinephrine into your system.  We call it the fight or flight response, but your mama isn’t going to let you fly away and she’s certainly not going to let you fight Aunt Edna.

So you’ll just have to sit there, heart pounding, palms sweating, and teeth clenched in dread.  But remember, anticipation is experienced in the exact same part of the brain and the amygdala plays a crucial role in that. in our responses, tapping into our memories from past holidays filled with either conflict or delight. 

Knowing neuroanatomy isn’t going to help you navigate holiday dinners, so what are we to do?  First of all, don’t ever let people push the buttons they installed. You know what I mean, they say this, you do that, rewind, repeat. Happens every time. In fact, you can see everyone’s face right from the start.

You’ve seen this play out before, I’m sure. So instead of dreading it, anticipate it. And, rehearse a different response.  She says, have you thought about trying a new diet? Or, I cannot believe you voted for,  Or, did your husband ever find a job so he could support you?  Without a plan, there’s usually a reaction and sometimes it’s nuclear.

Either sulled up and not talking or saying the exact same thing you said last year. Word for word.  But that’s not going to happen this year. Why? Because you’re going to have the tools to redirect the conversation. First of all, push pause. Remember lining up dominoes as a kid? You’d tap the first one and watch the chain reaction.

And that is exactly what Aunt Edna is doing. She’s tapping the dominoes, ready to see them fall. But, if you put just a little more space between her comment and your response, then you have the power to interrupt the cascade.  Try taking a deep breath in this space. In through your mouth, out through your nose, that’s it, one more time.

Now, smile.  It’s unexpected. Throws everyone off balance. I dare ya.  Now, you’re ready to respond because you’ve prepared a script for this in advance.  You knew she’d bring it up. She always does. But this time, you’ve rehearsed a different response, and you’re ready.  Don’t forget, your response is kind and it decompresses the tension. 

See? Wasn’t that easy?  No?  Okay, keep rewriting and rehearsing your response until you get it down.  And try asking questions. This is a non threatening form of conversation that can steer things in a different direction. You see, when you ask a question, multiple areas of your brain start to engage.

You start viewing the topic from a different angle and exploring different perspectives and you get a surge of serotonin, the happy hormone. The person being asked a question is now in the driver’s seat and it feels good with serotonin relaxing the brain, which results in thinking more clearly and having better insight and understanding.

of the whole picture. Now, that really was easier, wasn’t it?  Need more neurotransmitter weapons? Well, when you ask a question, the areas of the brain that are associated with reward and pleasure light up. Because curiosity is activated.  And, to top things off, dopamine is released. And that’s better than whipped cream on pumpkin pie. 

Oh, you don’t like pumpkin pie? Well, you probably don’t like my shirt either, but we’re not going to discuss that at the dinner table.  But think about it. When someone asks you a question, it interrupts the negative highway that your brain is traveling down and that’s And that can help with anxiety and stress and change the direction of your emotions.

When we’re trying to answer a question, we self reflect. And we get a grip on our emotions and run away thoughts. And the end result is better emotional regulation.  Asking questions helps you create openness and positive emotional connections with others.   And that releases oxytocin and love fills your home along with the aroma of roasting sweet potatoes.  Strong social connections increase our chances of longevity and boost our immune system by reducing inflammation, which is responsible for lots of negative health conditions.  It’s also associated with mental health benefits.

Lowering anxiety and depression, and boosting self esteem, empathy, and trust.  It all works to create a positive feedback loop. And it’s not just about having people around, it’s about the quality of those connections and how they contribute to our overall quality of life. 

So, next time you find yourself reacting, take a deep breath, smile, Rely on your rehearsed response and ask genuine questions. And listen, if they aren’t genuine, you’ve defeated the purpose. And the purpose is a better sense of mental and emotional well being for all.  Let’s don’t stop there. Let’s look at some of the other pillars of lifestyle medicine and how they can help you make a holiday memorable.

In a good way.  I hope you’re going into this holiday season with some good health habits like good quality sleep, regular activity, and nutritious eating. And listen, it’s not too late to start. There are some resources for you in the show notes to help, including an episode about how food affects mood. So let’s take a peek in the oven.

Many traditional holiday foods are packed with vitamins and minerals. Things like sweet potatoes and green beans. Also pumpkin, Brussels sprouts and cranberry add color and nutrients. On the other hand, fatty foods and rich sweet foods can lead to a sugar induced roller coaster of emotions. And overindulgence in caffeine, sugar, and alcohol don’t help either.

And neither do foods that are too high in salt. And all of this is more of a challenge if you’re a stress eater. The best advice I can give you is, fill up on the good stuff, and then enjoy all of your favorite foods in moderation.  Cook your sweet potatoes without heaps of butter and sugar and top with black beans instead. 

I’m sharing a recipe with my email followers, so sign up today if you aren’t on my list. And maybe leave off 3 pounds of cheese in the vegetable casseroles and just enjoy the taste of the vegetables instead.  It’s easy to just eat mindlessly, but instead, savor your food,

making conscious choices to maintain your health and mental well being.  And get up and move around. Incorporating physical activity into your holiday routine will give you an instant boost. Try it. You’ll actually have more energy. Physical activity helps you manage stress and improves mood by releasing endorphins and lowering cortisol. 

And you know what else helps? A good night’s sleep. And here’s the deal. Many people get less than adequate sleep, especially during the holidays. Well, let’s face it, some people just constantly struggle, and if this is you, you’re going to want to sign up to receive three simple steps to create the perfect sleep sanctuary. It’s a good way to get started getting your Z’s 

When you don’t sleep, you can’t regulate your emotions as well.  And we all know what happens when Aunt Edna pushes your buttons, and you’re sleep deprived. Handling holiday stress is hard enough without the added challenge of trying to function after tossing and turning all night. Decision making, problem solving, and memory are all part of the process.

You are all impacted by poor sleep. Don’t test your limits of dealing with difficult people and situations by staying up too late. You’ll be better able to control your reaction, plan and focus with a good night’s rest. Plus, without sleep, your immune system is weaker and a few germs are sure to be on the guest list at parties and holiday gatherings. 

Bronchitis?  Ain’t nobody got time for that.  I don’t mean to make it sound like getting together is hard. It’s hard. I mean, it can be, but it can also be super rewarding. Social interaction is crucial for good health. It’s worth the effort. So stay connected to family and your community.

During the holidays, there are extra opportunities to engage with church and philanthropic activities. And that goes a long way in reducing feelings of isolation and loneliness.  But listen, you can’t please everyone, so stop trying.  Spend some quality time with people who bring out the best in you. Enjoy the moments and be grateful.

 Gratitude goes a long way in bringing joy to the season. If you’re focused on thankfulness, you’ll be more resilient and less susceptible to stress because it lowers cortisol levels. Gratitude strengthens relationships, and you get a boost of oxytocin as a bonus.  If you missed the episode on gratitude, there are some practical tips there that I think you’ll find useful.

So I put a link in the show notes, but also make sure you’re on my email list because I created a lovely card to use to express your gratitude for others. And I believe this one action has the power to transform your holiday gathering. Be sure and sign up today. I hope you’ll take a moment to reflect on this past year and shift your focus to all the blessings that you’ve had.

And even if you’re struggling, take a hike, literally, get out in nature. You might be surprised at the difference being in God’s creation makes. And lastly, manage your expectations.   That starts with clear communication in advance. But don’t  think your plans are concrete. Things happen. Be flexible and let go of perfection.

Trying to control all the details will make you and everyone around you miserable. The holidays can certainly bring mixed feelings and extra helpings of stress. So, set some boundaries for yourself when you need to. My oldest daughter turned 35 this week, and I remember when she was born, just a little bit before Thanksgiving. Our pediatrician recommended that we not travel even the 30 minutes to feast with family. And listen, after the delivery that I had, I was just fine with that,  but my in laws showed up anyway with leftovers in Tupperware containers and they passed my little baby around from person to person.

I was exhausted emotionally, physically, and mentally. And the last thing I needed was wall to wall people in my tiny little apartment. So guess what I did?  I went to bed and I took my baby with me. Yep, it might have been 6 p. m., but I was at my limit and I knew it and that is how everyone got out unharmed.

So give yourself permission to shut the door and lay down if you need to.  And remember to be flexible. Thanksgiving 2020 fell in the middle of the COVID pandemic. I was chief medical officer of a hospital and the toll the virus took on my little community was enough to give me pause about hosting my elderly parents, Toddler grandbaby, and everyone in between.

So guess what I did? I covered my patio tables with tablecloths, hauled my dining room chairs outside, and carefully put china and silverware at each place setting. Because we weren’t going to use paper plates. Fortunately, it was a balmy day and we sat together as families. And here’s the deal.

Thanksgiving’s run together in my memory But that one stands out. So embrace the opportunity to be flexible. You might just make a lasting memory, rather than allowing an inconvenience to ruin the season.  But if you have particularly difficult challenges, It might help to visit with a counselor to help you navigate your dread.

Because if you prepare, you can look forward to the holidays with a jolly, healthy attitude. 

And remember, if you missed last week’s episode, I highly recommend it. Of course, there’s a link in the show notes, and if you’re on my email list, you’ll be getting that downloadable card to help you focus on the positives and be grateful for the people in your life. And you know, if you have difficult people in your life, Be thankful you have people in your life.

Pray about it, show compassion, empathy, patience and appreciation, and see if it doesn’t change the atmosphere. If you can go into the holidays with a healthy attitude, it can be a blessing for you and your family, and healthy looks great on you.  

 Healthy Looks Great on You website

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Sleep resources

How food affects mood refresher