Signs and Symptoms of Cognitive Decline

The term “cognitive decline” encompasses a wide spectrum of neurological statuses.

For example, on one end lives mild cognitive impairment (MCI), a condition that can become more commonplace as we age. Individuals living with this early stage of memory or cognitive ability loss may experience an increased risk of developing a more severe condition—such as the many forms of dementia. But others who express symptoms of MCI may never decline further. Some even see improvements in their cognitive health.

What are the Indications of MCI?

Symptoms of MCI often include:

1. 1. Increased forgetfulness. You may take longer to recall someone’s name, miss an important date such as a close friend’s birthday, or blank on a scheduled appointment.
   2. Interrupted train of thought. This often occurs during conversations or when engaging with entertainment (movies, television, books). You may find yourself rereading the same paragraph two, three, or more times.
   3. Decision-making stress. Becoming overwhelmed at the thought of making a decision, whether major or insignificant in nature, can be an indication of MCI.
   4. Confusion in the day-to-day. Many people with MCI start to feel uncertain about “next steps” or understanding instructions.
   5. Trouble navigating familiar environments. Getting lost on a familiar or frequently traveled route might indicate MCI is present.
   6. Impulsivity. Acting without thinking things through or expressing poor judgment in certain situations may also be a sign of MCI
   7. Mental health challenges. Individuals with MCI may present with depression, anxiety, apathy, irritability, or aggression.

A Word About Subjective Cognitive Decline

A person’s family members or friends might be the first to pick up on these symptoms, but in many cases individuals themselves recognize something isn’t quite right with their cognitive capacity. The Centers for Disease Control and Prevention (CDC) defines subjective cognitive decline as self-reported confusion or memory issues that have been occurring more frequently or getting worse over the span of a year.

The CDC also notes:

• • Overall, the prevalence of Subjective Cognitive Decline (SCD) is 11.1% among Americans (1 in 9 individuals).
  • Prevalence is lower among individuals with more years of formal education.
  • Nearly 30% of adults with SCD live alone.
  • More than two-thirds (66.2%) of adults with SCD have two or more chronic diseases.
  • 6% of adults with SCD experienced functional difficulties while performing day-to-day activities or chores.

Given this data, the CDC states SCD is a “growing public health issue.”

Signs and Symptoms of More Severe Cognitive Decline

While MCI may stabilize or improve with intervention, symptoms of MCI could also be the beginning of more severe cognitive decline to come. Many signs of worsening cognitive decline mimic those of MCI—just at more intense levels.

• • Confusion becomes much more pronounced. Some people begin to lose track of time or are unsure what day/date it is.
  • Making decisions becomes even more difficult, which can lead to frustration and anger towards others.
  • Memory loss deepens, with many more instances of forgetting names, dates, places, and events.
  • Individuals may be found wandering for unknown reasons, or placing items in odd locations (e.g. car keys in the freezer).
  • People tend to have trouble conversing, possibly due to diminished concentration and train of thought.

 

These factors may contribute to increased social withdrawal. Many people with cognitive decline or dementia understand they’re developing characteristics they may be embarrassed about, or that others find undesirable, and withdraw from others as a result. In other instances, depression or anxiety may keep them from interacting with others like they used to.

Unfortunately, social isolation leads to an entirely new set of concerns. Isolated individuals are more at risk for poor health outcomes, self-neglect, and fall-related injuries.

Lesser-Known Signs of Cognitive Decline

When thinking about cognitive decline and dementia, people are often aware of the above symptoms (memory, confusion, etc.). But some lesser-known signs of cognitive decline include:

• • Changes in sense of smell. A study published in the journal Neurology found that people who could no longer tell the difference between two very opposite odors (e.g. lemons and gasoline) may be in the early stages of Alzheimer’s disease.
  • Trouble with the law. If dementia is impacting areas of the brain that control judgment, self-control, violence, and sexual behavior, individuals may find themselves in criminal situations, such as theft, trespassing, or even assault.
  • Altered sleep patterns. Many people with dementia develop sleep issues such as insomnia, hypersomnia (sleeping too much), or sleeping during the day. This may be due to changes in the body’s circadian rhythm.
  • Changes in walking. Slower walking or changes in stride length/gait might indicate dementia-related shifts in the brain.

Your Cognitive Health Matters: Stay Proactive with Aviv Clinics

Every decision we make each day impacts our cognitive well-being, and staying proactive is one of those decisions.

If you want to be proactive, you can restore cognitive function with the Aviv Medical Program, which is founded on decades of research that enhances performance and brings relief to our clients.

With our unique protocol and cognitive training, the Aviv Medical Program targets the main cognitive domains known to decline during aging, including:

• Memory
• Attention
• Speed of information processing
• Multitasking
• Executive skills

We assess your cognition at the beginning of the program and again at the end to accurately measure your improvements.

Start today with Aviv Clinics.

Intermittent Fasting 101

Intermittent fasting has been on an increasing number of peoples’ radars over the past 5 to 10 years. Yet, it’s not a “new” concept. In prehistoric times, fasting was just a part of daily life. As hunters and gatherers, our ancestors went days without nourishment.

The documentation of intermittent fasting dates back to the 1500s, recorded by Luigi Cornaro, a nobleman. Cornaro made significant changes to his diet and lifestyle habits in his 40s to strengthen his “weak constitution.”

At age 83, his colleagues urged him to chronicle these changes—because they had known him as a younger man and were certain Cornaro should not still be living. He continued to beat the perceived odds and lived another 20 years, dying at age 103.

Fast forward to 2019, when the New England Journal of Medicine published a peer-reviewed paper on the health benefits of intermittent fasting. Intermittent fasting remains a viable approach to living longer, healthier lives.

How Does Intermittent Fasting Work?

The human body operates with one goal in mind: survival. If you go 8-12 hours without food, your entire body is out of gasoline. You have no more stored glycogen, which provides energy. Your liver and muscle cells are empty, and your brain is screaming for sustenance. As a result, your body taps into what’s easiest to access in order to feed the brain: visceral fat.

It’s important to note that not all fat stored in the body is “bad.” Humans need certain types of fat to promote healthy metabolism and optimal hormone levels.

Visceral fat is not that type. High visceral fat levels may contribute to diabetes, heart disease, stroke, artery disease, and even cancer. So, reducing those levels is not just about eliminating a spare tire or muffin top.

Scientific Benefits of Intermittent Fasting

The research on intermittent fasting reveals its impact beyond weight loss. Thirteen hours without ingesting calories prevents breast cancer in both women and men. In rats, a 14-16 hour fasting period improves longevity by 30-50%.

Additional benefits include improvements to:

• thinking and memory
• blood pressure
• physical performance
• type-2 diabetes
• sleep apnea

 

Intermittent fasting also helps with reducing inflammation.
Too much inflammation in the body can lead to conditions such as:

• Alzheimer’s disease
• arthritis
• asthma
• multiple sclerosis
• stroke

 

The Simplest Diet: Intermittent Fasting

Aside from the health benefits, one of the best aspects of intermittent fasting is that it doesn’t require people to invest any extra time or money. You don’t have to buy special foods or spend hours measuring and weighing your meals. There are also no “off-limit” foods. You can still enjoy your favorite meals and snacks as long as you do so in moderation.

All intermittent fasting requires is knowing what time it is.
And, in truth, we all fast—it’s called sleeping!

The goal is getting to the sweet spot, the thirteen-hour marker of fasting, where the medical benefits take hold. However, there’s no detriment to switching up your schedule. Some days you may hit 13 hours, other days, you might aim for 16 or 18. A popular intermittent fasting schedule is 16:8—fasting for 16 hours and feasting for eight. On the weekends, you may decide not to stick to a schedule. Consistently practicing intermittent fasting is most important.

That said, there is some risk in fasting for too long. For example, if you’re regularly hitting the 20-hour mark, you’ll likely start to lose muscle mass. The body can only absorb 30 grams of protein at a time. With a limited feast window, you may not be getting adequate protein intake.

Are There Any Risks Associated with Intermittent Fasting?

Individuals living with diabetes should consult with their endocrinologist or diabetes educator before commencing with intermittent fasting. However, if someone is only in the stage of insulin resistance, intermittent fasting can prevent diabetes from developing.

Some people report experiencing digestive issues, such as constipation. In this case, they’re likely not drinking adequate amounts of water or eating enough high-fiber foods. Of course, in the initial stages, one might experience some fatigue, hunger pangs, and possibly headaches. As with any lifestyle change, it takes persistence and time to adapt. Still, it’s critical to have a conversation with your healthcare provider if you’re curious about intermittent fasting’s effects.

Ready to Explore Intermittent Fasting?

Different types of intermittent fasting exist. Some of the most common include:

Time-Restricted Fasting. This approach works by limiting the daily window of feasting. For example, if you eat your first meal of the day at 10 a.m. and your last meal at 6 p.m., you’ve followed the 16:8 plan. Common ratios for time-restricted fasting include 14:10, 16:8, and 18:6.

5:2 fasting. In this strategy, individuals eat “normally” five days a week and fast for two days. On the fasting days, they restrict their calorie intake to one 500-calorie meal for women and one 600-calorie meal for men.

Alternate Day Fasting. Using the same calorie intake as 5:2, fasting takes place every other day.

Time-restricted fasting is a great way to start because you can ease into it—gradually shrinking your feast window. As you get more accustomed to fasting, you might venture into other methods to see if they work for you.

Bottom Line

The benefits of intermittent fasting are well-documented. Whether you’re looking to lose weight, improve your daily performance, optimize your cognitive health, or generally extend your lifespan, intermittent fasting is effective.

Nutrition is a core component of the Aviv Medical Program. If you’d like to learn how the program works and its benefits, contact us for more information.

 

Hyperbaric Oxygen Therapy (HBOT): 4 Benefits for Athletes

Athletes are always looking for their next “win,” whether they are at the professional level or a weekend warrior. But, in doing so, they also encounter several challenges. Fatigue and injuries can seriously damage one’s competitive edge. In some cases, an injury or recurring injury forces athletes to abandon their sport entirely.

In recent years, hyperbaric oxygen therapy (HBOT) has been proven to be an effective way to address injuries, aid in recovery, and improve athletic output—both mentally and physically. Even if you’re an amateur athlete who is just passionate about your sport of choice, HBOT is a viable way to take your performance to the next level.

Learn all about the hyperbaric oxygen therapy benefits for athletes and how you can get started.

4 Ways Hyperbaric Oxygen Therapy Optimizes Athletic Performance

There are four main HBOT benefits for athletes. 

1. Increased Physical Performance

Studies speak volumes about  HBOT’s transformative impact on physical athletic performance:

• Higher strength and endurance
• Increase mitochondria efficiency 
• Enhance maximal oxygen consumption (VO2 max)
• Contributes to faster healing, post-injury
• Expedites recovery from non-injury soreness
• Reduces incidence of injury occurrence or reoccurrence
• Breaks up the cycle of inflammation athletes often experience

Hyperbaric chamber benefits don’t stop there.

Watch Dr. Maroon explain why he not only recommends the hyperbaric oxygen protocols of the Aviv Medical program to patients with concussive injury to the brain, but also how his own participation in the program has improved his athletic performance and recovery times.

2. Improved Mental Clarity 

Cognitive performance, which is a foundational focus of the Aviv Medical Program, plays a crucial role in athleticism. Intensity, focus, and attention support the physical fundamentals of a sport. 

Research illustrates patients who have undergone HBOT experience improvement in areas such as attention, focus, and information processing speed—all of which contribute to better athletic performance. 

Two athletes who previously completed HBOT have spoken openly about its benefits.

Peter Paltchik is a Judo champion who was not just looking to maximize his physical capacity, but also his cognitive fortitude. Paltchik describes the program as his “ace card” to success:

“To be an Olympic medalist, every second counts. You must be able to analyze, to react, to think very quickly. This is the difference between winning and losing. In order to be the most complete athlete and the best fighter I can, I must have the best cognitive capabilities such as handling extreme levels of stress, concentration, making decisions in real time. After I joined the program, I felt the improvements in my mind and body. I was sharper, more focused in fights, and I was able to make quicker decisions.”

Alon Day, a three-time European NASCAR champion, also benefited from the program. Unlike other sports, race car driving is about intense, small motor movements. Race car drivers require significant grip strength to control the steering wheel at high speeds. Small movements of the hand and foot can make the difference between finishing first or crashing. The environment also takes a physical toll, as drivers wear a fireproof suit with no air conditioning, which can lead to dehydration.

Racing requires intense cognitive focus for an extended period. This is one area where Day made significant strides. Small movements of the hand and foot can make the difference between finishing first or crashing. 

After completing the Aviv Medical Program, Alon achieved approximately 15% improvement in cognitive function.

“There is nothing like it in the world. You cannot go to the gym and get the same results. When I came over there every morning, I felt like I was a bionic man, being in the hyperbaric chamber at the cutting edge of medicine. At the end of the hyperbaric treatment, when the season started, I was at my best. I won the championship, and I broke every record. In my opinion, this treatment is for whoever needs to be on top of their game.”

3. Better Sleep

Sleep is imperative to restoring the body after a hard workout. But sometimes, depending on injuries, daily stressors, and the pressure athletes face, getting consistent quality sleep is easier said than done. 

The good news is that research indicates the cognitive and physical improvements that come with HBOT help improve sleep quality. This has also been the case for those who have suffered from long COVID and experienced chronic insomnia.

4. Increased Energy

HBOT encourages the body to heighten its aerobic stamina, including lung capacity and cardiovascular endurance. The exciting part about the therapy is that it focuses on helping individuals of all ages.

Watch PGA Tour golfer and Ryder Cup winner Tommy Fleetwood as he describes his experience with the Aviv Medical Program:

When 14-year-old Linden Perry suffered from post-concussion syndrome due to a sports injury, she regained her health and performance through a holistic treatment program—one that entailed HBOT, cognitive, and physical training. The personalized treatment plan left Perry more energized and gave her the confidence to continue to excel in her athletic programs.

Which Hyperbaric Chambers for Athletes Are Most Beneficial?

While all hyperbaric chambers have the same goal—to deliver 100% oxygen in a high-pressure environment—not all chambers are created equally. There are different types of chambers that each possess a unique process.

Mono place

• Monoplace chambers administer oxygen to one person at a time. The chamber’s structure reflects a tube or cylinder in which individuals lie in a horizontal position.
• Soft-side monoplace chambers are more “portable” than the rigid cylindrical HBOT chambers made of glass or plastic. But, it also cannot reach the level of pressurization to produce high-level results.

But neither of these chambers allows for the one key ingredient needed to achieve groundbreaking results: oxygen fluctuation.

Multiplace Chambers/Suites

Multiplace chambers or “suites,” such as the one at the Aviv Clinics facility in The Villages, utilize the science behind oxygen fluctuations in a pressurized environment. This mechanism produces the underlying elements of enhanced athletic performance, including:

• New stem cells. Stem cells can exist as any cell type in the human body. As it relates to physical performance, stem cell production supports the heart, lungs, and muscles. Lungs breathe deeper and more efficiently, allowing athletes to perform at a higher level for longer periods without becoming winded. The heart is able to pump out more oxygenated blood to other organs and muscles, and muscle growth occurs at a faster pace.
• Hypoxia-inducible factor (HIF). HIF plays a role in angiogenesis, or the creation of new blood vessels. With more routes for blood to travel throughout the body—to the heart, lungs, and muscle tissue—more oxygen is also getting to those areas. This prevents fatigue and muscle soreness. HIF is also instrumental in creating new red blood cells, ensuring that maximum oxygen flow goes to the organs.
• Vascular endothelial growth factor (VEGF). VEGF is a protein that gets released during HBOT treatments and “signals” blood vessel formation. Again, the more blood that can flow to key areas of the body, the higher one’s athletic capacity.

How Can Athletes Gain the Greatest Competitive Advantage?

With Tommy and Alon —and any athlete looking to reap the benefits of a hyperbaric chamber—it’s not just about the oxygen, or even the oxygen fluctuations. Athletes need to incorporate additional components to reach their full potential.

Paltchik and Day both experienced brain-based enhancements thanks to the cognitive training included in the Aviv Medical Program. Nutrition is another area athletes need to be cognizant of, especially when pushing their bodies to maximum output.

A comprehensive program also considers athletes’ unique goals—whether they’re coming off their sports season and are looking to facilitate recovery or want to start a new season in peak physical condition. 

The Bottom Line

Whether you are a professional athlete or simply want to advance your athletic capabilities to their best potential, HBOT can help. To truly transform your game, the comprehensive approach of the Aviv Medical Program is second to none in achieving peak performance.

Athletes who go through the Aviv Medical Program may undergo HBOT along with physical, cognitive, and nutritional training. This holistic program is key to helping our patients enhance their health for the long run. 

Improve your health while enjoying central Florida—contact us to learn more about how the Aviv Medical Program can help you achieve your goals.

 

3 Mental Health Benefits of Golf 

The COVID-19 pandemic has increased awareness about mental health challenges, the importance of addressing them, and the various ways they can be mitigated. Uncertainty, loss, and isolation have contributed to higher instances of depression and anxiety. Exercise and socializing are two ways to help maintain good mental health and reduce the risk of depression and anxiety.

The mental health benefits of golf offers a great way to easily combine exercise and socializing to support your mental health. Here are three primary reasons hitting the course is good for your brain.

 

 

1) Decreases the Effects of Depression and Anxiety

You may have heard of a ‘runner’s high’–that exhilarating feeling many runners experience during a great race—or even during an everyday jog. Exercise, including playing golf, releases endorphins, the brain’s “feel-good” neurotransmitters.

For women, this can be particularly important. Many experts estimate that women are nearly twice as likely as men to be diagnosed with depression. The number could be even higher for those who suffer from depression, but do not have a formal diagnosis.

Australian researcher Kristiann Heesch looked at the effect of exercise on women’s depression. The results of her study, reported by Scientific American, showed that women who averaged 150 minutes of moderate exercise (golf, tennis, aerobics classes, swimming, or line-dancing) or 200 minutes of walking every week, “had more energy, socialized more, felt better emotionally, and were not as limited by their depression when researchers followed up after three years.”

Endorphins also help ease anxiety, which is the most common mental health concern in the United States. According to data from the National Alliance on Mental Illness (NAMI), over 40 million adults in the U.S. (19.1%) have an anxiety disorder.

The exposure to sunshine when playing golf also has benefits. Research has linked vitamin D deficiency with instances of depression and other mental health struggles. Even a cloudy day on the golf course provides the sun exposure required to optimize your vitamin D levels.

2) Lessens Stress

Most people encounter periods of stress in their lives. However, when stress becomes chronic, it can affect other components of health.

The National Institute on Mental Health (NIMH) reports that repeated stress can disrupt functioning of the immune, digestive, cardiovascular, sleep, and reproductive systems. Even more cause for concern, the continued strain that stress places on your body may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and mental illness.

Chronic stress also negatively impacts the brain through memory problems, loss of brain cells, and weakened mental health.

The restorative impact of the endorphins from a round of golf, along with the meditative nature of the focus it requires may help reduce stress. Additionally, exercising outdoors, or “green exercise,” is actually better than indoor exercise when it comes to stress reduction.

Shedding your tensions during the course of playing nine or 18 holes can leave you feeling calmer, clearer, more focused, and ready to manage both daily and extraordinary challenges in your life.

3) Fosters Socialization

Humans are naturally social beings. While not every person is a social butterfly, socialization and interaction has been shown to improve one’s overall health and well-being. This is one of the reasons so many individuals have suffered through the COVID pandemic—being forced to isolate themselves from friends and family for weeks or even months at a time.

Research has revealed that person-to-person interaction triggers the nervous system to release a combination of neurotransmitters that regulate the body’s response to stress and anxiety. Dopamine is another feel-good chemical produced by the brain, which has a compounding effect on one’s mental health.

“It’s part of our reward center, and when our brain produces dopamine in response to what we do, we feel good and want to do more of whatever it is that’s making us feel so mentally healthy. That, in turn, leads to even more dopamine production,” explains Tanya J. Peterson, NCC, DAIS, a mental health educator.

Playing golf with your friends, spouse, or colleagues can help reap these socialization benefits. Aviv Clinics clients already enjoy the camaraderie naturally fostered by their hyperbaric oxygen therapy sessions in our state-of-the-art HBOT Suite. Golf games provide more opportunities for socializing and improving their overall experience.



The bottom line

The past two years of the COVID pandemic have reinforced a focus on mental health and the importance of engaging in social and physical activities to help manage our moods, stress, and overall health. Incorporating golf into your weekly routine can help maintain your mental health.

Choosing the Right Hyperbaric Oxygen Therapy Program for You

Hyperbaric oxygen therapy (HBOT) has become available for more health conditions to help extend healthspan, improve physical performance, and manage cognitive decline. As more facilities providing HBOT open around the United States, different types of HBOT technology and treatment protocols have appeared. It has become increasingly important to understand the differences and identify the option best able to meet your health goals and needs.

What are the types of hyperbaric oxygen therapy chambers?

There are two types of hyperbaric oxygen therapy chambers: multiplace and monoplace chambers.  

Multiplace chambers are large, modern, comfortable rooms that feature cushioned seating. They are designed much like a first class airplane seat, with personal entertainment tablets. Aviv Clinics clients receive their HBOT treatments in spacious multiplace chambers that allow them to sit comfortably and engage in brain training during the course of the session.

Aviv Clinics – Multiplace chamber HBOT suite

Monoplace chambers are rigid glass or plastic tubes that are meant for one person. Patients must use them lying down. Most clinics use monoplace chambers. People who are claustrophobic in small spaces might find them confining. People sometimes associate them with hospital burn units, wound care facilities, or MRI machines. They are sometimes even referred to as “Michael Jackson” tubes because the singer reportedly used this method from time to time.

 

 

What treatment program is used for HBOT? 

HBOT treatment programs can range widely, so it is important to understand which protocol best fits your health goals. Some facilities offer single, spa-like experiences, while others provide basic HBOT for a few sessions to address specific issues. On the other end of the spectrum are comprehensive, research-backed programs, such as the Aviv Medical Program, that address issues such as mild cognitive decline, stroke, Lyme disease, PTSD and fibromyalgia. 

Basic hyperbaric oxygen therapy for specific issues, such as gangrene, non-healing wounds,  infections, and “the bends” experienced by some divers, has been used for decades. For these conditions, the number of HBOT treatments can be as few as one or two sessions. 

A comprehensive HBOT treatment protocol, like the Aviv Medical Program, addresses issues that affect your healthspan and physical and mental performance. It differs not only because of the length—every client does at least 60, two-hour HBOT “dives” throughout the 12-week program—but also because it encompasses more than just hyperbaric oxygen therapy. Clients receive individualized exercise and nutrition coaching, as well as regular check-ins with a multidisciplinary team of physicians, physiologists, nutritionists, neuropsychologists, and other health professionals.

Be aware of clinics that offer unclear treatment protocols. Some of these facilities promote their services as more of a spa-like experience, with no standardized treatment plans or science-backed evidence to support their claims.

Is the HBOT program backed by research?

Review whether the facility you are considering has developed its treatment protocols based on scientific, peer-reviewed research. Every treatment you choose has the ability to affect your body positively or negatively, so doing your research and choosing a reputable clinic is paramount. 

The pressure and length of treatments, as well as the oxygen dosage used in Aviv’s HBOT treatments, are the result of peer-reviewed scientific research. This comprehensive protocol has been shown to maximize the body’s own regenerative power. It is a unique, proprietary system of modulated oxygen exposure that is only offered by Aviv Clinics.

What type of expert/clinician support is available?

An important consideration when choosing your hyperbaric oxygen therapy clinic is the type of expert support available to provide treatment and guidance. The best treatment protocols include a multidisciplinary team.

At Aviv Clinics, clients have access to an expert clinician team that includes physicians, physiologists, psychologists, and nutritionists throughout the 12-week program. The team continues to stay in contact with clients even after the treatment course to ensure they continue their progress. Subsequent six-month follow-up assessments are also part of the program and help clients continue to track their progress. 

What assessments are performed? 

Tracking progress from the start of the treatment course is needed to confirm whether your health goals were reached. Some clinics include scanning and diagnostic assessments as part of their offerings. 

Aviv Clinics offers the industry’s most comprehensive battery of cognitive and physical tests to set a baseline for each client at the start. The Aviv Medical Program assessments include:

• In-depth medical intakes performed by our expert clinical team, including physicians, neuropsychologists, physiologists, physical therapists, and nutritionists
• Full battery of computerized cognitive testing that includes evaluation of your memory, focus, information processing speed, attention, and executive function
• Extensive blood tests
• Advanced MRI brain imaging protocols (anatomical, perfusion, microstructure)
• CPET – a heart and lung performance test to measure how the body produces energy with and without oxygen
• Body composition analysis, including gait, balance, and overall motor functions
• Full genetic sequencing
• Cellular performance tests including a stem cell count and assessment of aging biomarkers such as telomeres, which help to calculate your true biological age

The assessments are repeated at the end of the program. This allows our team to provide clients with a full report, summarizing progress throughout the program, and providing the data and analysis necessary to move forward with health and wellness goals.

Will there be medical support during the HBOT session? 

Having professional oversight and support during your HBOT treatment is a critical consideration. At facilities that use small, monoplace tubes, clients are typically monitored through cameras. 

At Aviv Clinics, a nurse is present inside the HBOT suite to support clients and ensure appropriate treatment during all hyperbaric dives. A trained technician also monitors the session from outside of the chamber. A physician is on site at all times during treatments as safety is Aviv’s top priority.

Is a comprehensive progress report provided?

Many condition-specific or other facilities work on a session-to-session basis. Even if a long-term recovery plan is the purpose, they may only track progress per HBOT treatment. 

Aviv Clinics takes a holistic approach by providing all-encompassing and in-depth reports. After clients complete the Aviv Medical Program, the clinician team provides a detailed before-and-after cognitive and physiological analysis, showing their markers of improvement. Clients review their progress, one-on-one with the physician, who explains and interprets the data, and provides next steps. 

The Bottom Line

An HBOT treatment protocol that is backed by research, supported by a multidisciplinary and caring clinician team, and a full range of assessments to show progress are all important considerations for choosing the right HBOT clinic to meet your health goals.

The Aviv Medical Program is rooted in extensive scientific research and trials conducted on HBOT treatment for a variety of conditions, including reversing the signs of biological aging, mild cognitive decline, post-stroke recovery, Lyme disease, PTSD, and fibromyalgia. 

Contact us to learn more about the Aviv Medical Program and how it can benefit you.

 

Shedding Light on Seasonal Affective Disorder

Shorter days, cooler temperatures, and less sunlight can trigger mood and cognition changes in some people. Called Seasonal Affective Disorder or SAD, this condition can be debilitating, but it is treatable.

SAD is a type of depression that emerges as seasons change. With winter’s limited hours of sunlight and the challenges to stay active outdoors, people who experience seasonal affective disorder can feel anxious, irritable, fatigued, sad, and have trouble sleeping, staying engaged, or thinking clearly. Some may even have thoughts of death and suicide, lose their appetites, and experience weight gain or loss.

Symptoms typically begin when the days get shorter in the fall and winter. Many describe it as winter blues. Symptoms subside with the onset of spring and more daylight hours.

Who is affected?

Millions of people likely suffer from SAD every year, but some may not even realize their depression is linked to SAD, according to the National Institute of Mental Health. More women than men are affected, and it’s more common in people living farther north, where there are fewer sunny days in the winter.

“SAD sometimes runs in families. SAD is more common in people who have relatives with other mental illnesses, such as major depression or schizophrenia.” – National Institute of Mental Health

The condition can also be more common in people with major depressive disorder or bipolar disorder. Those with attention-deficit/hyperactivity disorder, an anxiety disorder, or an eating disorder are also more prone to developing SAD. It can also impact more than one family member.

What causes SAD?

Sunlight helps the body produce vitamin D, which is essential for maintaining the chemical (neurotransmitter) serotonin in the brain. Insufficient levels of serotonin can negatively affect mood and cognition because the brain is not firing properly. If the neurotransmitters are not firing, nothing works well, including memory, learning, and concentration.

When the season shifts and days become shorter, there is less sunlight available and less opportunity to produce the much-needed vitamin D.

Shorter days also can interfere with the circadian rhythm or sleep-wake cycle, resulting in an overproduction of melatonin, a hormone critical for maintaining the body’s normal daily rhythm. Too much melatonin can cause sleepiness and reduce energy.

Shorter days and less sunlight not only rob the body of the critical vitamin D it needs, but it also keeps people indoors more and, potentially, less active. The lack of physical activity and social interaction because of being indoors exacerbates symptoms of seasonal affective disorder. Neither the brain nor the body has much energy, leading to increased fatigue and worsening SAD symptoms.

Without connecting with others or participating in enjoyable activities, people are more apt to experience loneliness and isolation, which ultimately can affect mood and mental health.

Eating poorly can also intensify symptoms. Wintertime holidays like Christmas and New Year’s Eve are celebrated with hefty feasts that often include sugar-laden foods, lower-quality carbohydrates, and highly saturated fatty foods, which can create inflammation in the body. Studies have shown that sugary drinks, refined carbs, foods high in trans fats, highly processed foods, artificial sweeteners, and alcohol can increase inflammation and impact memory and learning.

How is it treated?

SAD is mainly treated with light therapy. Other methods that may be used in conjunction with light therapy include talk therapy, vitamin D supplementation, and antidepressant medications.

• Light therapy. To make up for the loss of sunlight, a SAD sufferer can soak up intense light using a light box, which provides up to 20 times more light than ordinary indoor light without the damaging UV rays associated with natural sunlight. To reap the most benefit, the person should sit 30 to 45 minutes each morning in front of the box. Light therapy is not recommended for someone with bipolar disorder because the intense illumination can lead to a manic episode.
• Talk therapy. Because some people associate winter with negative thoughts, psychotherapy may be beneficial to help with restructured thinking. Talk therapy works well in conjunction with light therapy.
• Medications. For some people, antidepressants may be necessary. Medications called selective serotonin reuptake inhibitors (SSRIs) are used to treat SAD when symptoms occur.
• Vitamin D supplements. A lack of sunlight will result in a vitamin D deficiency. A vitamin D deficiency causes fatigue, bone pain, muscle weakness, and mood changes like depression. Although sunlight is the best and preferred source for vitamin D, light therapy, food, and supplements are alternative sources.

When to seek help

If symptoms are interfering with quality of life—poor sleep, loss of interest in activities, or self-isolation—it’s time to talk to your doctor.

Can the symptoms of seasonal affective disorder be prevented? All of the symptoms may not be entirely preventable, but there are things you can do to reduce the severity of how you feel.

• Begin light therapy earlier, before the onset of symptoms.
• Take advantage of daylight hours to exercise outdoors.
• Be socially active even when you feel like you would rather stay indoors.
• Choose brain-beneficial foods that promote good mental health.
• Maintain your sleep routine and keep the same cycle you are used to.

The bottom line

The seasonal doldrums may affect those sensitive to the shorter days and limited sunlight. Maintain your routine and plan ahead in terms of your social environment, healthy eating, and physical activity. Light therapy, vitamin D supplements, medication, and talk therapy may also be recommended by your doctor.

 

Can Obstructive Sleep Apnea Cause Memory Loss?

Yes, obstructive sleep apnea (OSA) can cause memory loss if left untreated.

OSA is a breathing disorder characterized by the blockage of a part or all of the upper airway that occurs during sleep. This blockage intermittently deprives the brain of oxygen (referred to as hypoxia). 

Over time, the lapses in breathing during slumber can lead to excessive daytime drowsiness and impaired cognitive functioning. 

If left untreated, studies show the disorder affects brain structure and function, potentially leading to: 

• Strokes
• Depression
• Headaches
• Mild cognitive impairment
• Alzheimer’s Disease

“The harmful effect of disturbed sleep on brain health is particularly important for older adults presenting obstructive sleep apnea (OSA),” according to a report in the American Thoracic Society’s Family of Journals.

OSA is common in adults aged 65 and older. However, because physicians often fail to see the causal connection between OSA and cognitive impairment, up to 90% of patients with OSA remain undiagnosed. Too often, cognitive decline has already begun when OSA is identified. 

Fortunately, treating OSA can improve a patient’s quality of life and prevent further neurodegenerative decline. Learn more on how sleep apnea can cause memory loss and what you can do to regain control of your cognitive health. 

How Does OSA Impact the Brain? 

OSA episodes can occur many times throughout the night, and each episode interrupts the flow of oxygen to the body and brain. This results in damage to every cell in the body.

The repeated lapse in breathing also prohibits a good night’s rest and prevents the brain from experiencing the critical REM sleep it needs to remodel, heal, and remove toxic waste.

If untreated, OSA can lead to memory problems. The pauses in breathing inhibit your brain from getting the oxygen it needs to function at peak levels. Over time, the lack of oxygen can cause memory loss, challenges concentrating, and moodiness. 

Research further explains that a brain compromised by the effects of sleep apnea can lead to cognitive decline and the buildup of plaque—a biomarker of dementia and Alzheimer’s disease. 

Proper oxygen-enriched blood flow in and out of the brain is vital to preventing the buildup of plaque.

What Factors Contribute to OSA? 

Several factors contribute to the development of OSA. They include:

• Neck circumference—Someone who suffers from obesity and has a large neck circumference may have a more difficult time breathing properly when sleeping.
• A large uvula—If the small bulb of flesh that hangs between the tonsils in the back of the throat is larger than normal, it can cause breathing issues while sleeping.
• High, arched and narrow hard palate or a low-extending soft palate—Either scenario can cause sleeping issues, especially if the structures inside the mouth are crowded.
• Obstructed nasal passages—Adenoids can hinder proper breathing, which can result in OSA.

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What Are the Signs and Symptoms of OSA?

Curtailing further cognitive decline is essential if you suspect you may be experiencing OSA. 

Obstructive sleep apnea side effects and symptoms include: 

• Snoring loudly and frequently—Often, people do not realize they snore. But if you notice you awaken frequently and suddenly throughout the night, this may be because your loud, excessive snoring is disrupting your sleep. A bed partner can attest to the type of snoring, which could be helpful when meeting with a physician. 
• Experiencing excessive daytime sleepiness—Someone with OSA may wake up feeling tired, even after a full night of sleep. Daytime drowsiness associated with OSA may emerge while reading, watching TV, or driving. OSA sufferers might also report having brain fog or issues with memory throughout the day.
• Waking suddenly gasping for air—People with OSA are often jolted awake when they stop breathing, because the airway has narrowed or collapsed. They may also wake with a dry mouth because they’ve been breathing through their mouth to draw in more oxygen.

To confirm an obstructive sleep apnea diagnosis, you may need to partake in a home sleep study that involves using an apparatus that will measure your oxygen level, heart rate, and respiration while you sleep, either in your home or at a sleep clinic.

If a home study detects possible obstructive sleep apnea, the next step may be a full study in a sleep lab. The session is more rigorous, as technicians will need to gather additional data to help determine the best course of treatment.

What Are the Treatment Options for OSA? 

Treatment of obstructive sleep apnea includes nonsurgical and surgical approaches. Nonsurgical methods include:

• Weight loss—Losing weight, especially around the neck, can significantly improve OSA symptoms. A sleeping apparatus, like a nasal mask, can be the next best remedy, especially for those who might struggle to lose the extra weight. 
• Continuous Positive Airway Pressure (CPAP). This method uses a mask-style apparatus that prevents partial or complete collapse of the airways while sleeping. It forces compressed air into those compromised areas to prevent obstruction. While CPAP is an effective approach, it can take a few weeks for patients to become accustomed to the mechanics of the machine and mask.
• Oral appliances—Those averse to machines may prefer oral appliances. Oral appliances have mouthpieces crafted to open your airways by either bringing your jaw forward or holding your tongue in place. Frequently, a dentist will customize the appliance to fit your mouth, but over-the-counter options are also available. 
• Surgical procedures—Procedures can be performed using conventional or laser techniques to alter or remove any physical obstructions like adenoids or enlarged tonsils. Other surgical methods may include altering the jawbones, soft tissue, or nose. 
• Proprietary combination of therapies—If you’ve dealt with sleep apnea and are experiencing memory issues or brain fog, there’s still time. The Aviv Medical Program treats these symptoms by restoring the oxygen flow to your brain to treat your damaged tissue 

The Aviv Medical Program uses a proprietary combination of the following to improve mental and physical performance:

• Hyperbaric oxygen therapy (HBOT) 

• Cognitive and physical training

• Nutrition coaching

• Comprehensive assessments and analysis

Why Is It Important to Treat OSA?

Obstructive sleep apnea can negatively affect physical and psychological functioning, as well as quality of life. Left untreated, sufferers can experience deficits in memory, attention, and cognitive function. 

The long-term effects can be debilitating. Studies have shown untreated OSA can lead to decreased brain activation, diminished memory recall, and impaired learning.

The good news is that OSA treatment can be life-changing and effective at improving symptoms, curtailing further neurodegeneration, and delaying cognitive impairment.

The Bottom Line

Obstructive sleep apnea can result in cognitive decline and other health issues. If untreated, symptoms will worsen with age. 

Based on over a decade of research and development, the Aviv Medical Program intensive treatment protocol is available in the United States only at Aviv Clinics in The Villages, Florida.

If you would like more tips on sound sleep and a healthy brain, you can read our article on sleep here.

If you suspect you are experiencing OSA, you can get help to improve—and even resolve—symptoms like daytime sleepiness, brain fog, and memory lapses. Contact Aviv Clinics today.

Life After a Diagnosis of Cognitive Decline: What Now?

Whether you have received a diagnosis of mild cognitive decline, dementia, or Alzheimer’s disease, exploring the possible causes is the first step in moving forward.

Symptoms like forgetting where you have placed your glasses, frequently asking the same question, or failing to recognize familiar people may have led you to seek medical attention. Perhaps your family noticed changes in your mood or personality and urged you to see a doctor. Being evaluated and having a diagnosis may be initially disconcerting and stressful, but how you proceed from here will determine your best outcome.

Often, what may be causing the cognitive issues is something controllable and treatable such as high blood pressure, high blood sugars, stress, anxiety, medications, or drug and alcohol use. No matter what is behind the decline, the key is addressing those things that can be controlled and treated, and then choosing a healthier lifestyle going forward.

What is cognitive decline?

Cognitive impairment is when a person has trouble remembering, learning new things, concentrating, or making decisions that affect their everyday life. It can range from mild to severe, escalating to the point where the person loses the ability to comprehend, write, or speak. At that stage, a person can no longer live independently.

Age is the greatest risk factor for cognitive impairment.

According to the Centers for Disease Control and Prevention (CDC), more than 16 million people in the United States are living with cognitive impairment. An estimated 5.1 million Americans aged 65 and older currently have Alzheimer’s disease, the most well-known form of cognitive impairment; this number may rise to 13.2 million by 2050, the CDC reports.

Next steps

Stress and anxiety will most certainly follow on the heels of a diagnosis. Learning to cope in healthy ways will be crucial because stress and anxiety can worsen symptoms of cognitive decline. You may be tempted to isolate because you fear being embarrassed by your condition or want to hide your frustration when you are challenged to remember. However, do not shy away from being challenged. Do just the opposite.

Interact even more and engage in things that bring you joy. How you proceed after diagnosis could slow the progression or alter the trajectory of the disease.

Here are six things to do immediately no matter the diagnosis:

• Eat a healthy balanced diet with plenty of fruit and vegetables, good proteins and healthy fats, and limit those foods that contain saturated fats like butter and cheese. Some examples of brain-beneficial foods include coffee, blueberries, nuts, dark chocolate, and fatty fish like salmon, tuna, and sardines. Fatty fish contain omega-3 fatty acids which the brain uses to build brain and nerve cells, and are essential for learning new things and storing memories.

• Exercise for at least 30 minutes, five times a week. Whenever you exercise, you are pumping more blood to your brain tissues, and with that comes a lot of oxygen and other nutrients vital for the brain’s functioning. Walking or swimming are great ways to get oxygen-rich blood pumping to the brain.

• Challenge your brain daily with activities that keep it stimulated like doing puzzles, taking quizzes, and reading content you enjoy. They help exercise the brain, enhance creativity, improve problem solving, and may slow memory decline.

• Get adequate sleep. Stay away from things that may overstimulate your body like tea or coffee before bedtime. Put down your phone or computer a couple of hours before bedtime so you can decompress naturally and slowly. Sleep allows your body to cleanse the brain of toxins and waste. Getting enough is essential.

• Find a good support system. It will be critical to build a good support system now that you have received a diagnosis. Whether it is a spouse, a friend, a family member, or a support group, having a connection with someone who cares about you and knows what you’re going through can keep you from feeling alone.

• Manage stress. Self-medicating with drugs and alcohol will only worsen the symptoms of cognitive decline. Instead, try journaling, prayer, meditation, exercise, or whatever works to calm your inner spirit and reduce your stress load.

The prognosis

In some people, mild cognitive impairment can be reversed or remain stable, especially if it is linked to a medication. For others with a diagnosis of dementia or Alzheimer’s disease, the outlook can be harder to swallow since both are progressive conditions, and symptoms will eventually worsen. However, making lifestyle changes like healthy eating and exercising may slow the rate of progression.

The bottom line

Maintaining healthy lifestyle choices, including proper nutrition, exercise, social and cognitive activities, and adequate sleep, may help prevent or delay cognitive decline. For those who receive a diagnosis, the best approach moving forward is to cherish every moment of clarity, enjoy every day you are gifted, and maintain as many healthy choices as possible to slow down the disease.

As leaders in brain performance, the experts at Aviv Clinics understand the impact that a diagnosis of cognitive decline can have. The scientifically proven protocols of the Aviv Medical Program are designed to maintain your cognitive health and even improve the early biomarkers of Alzheimer’s disease and memory loss.

Contact us to schedule a free phone consultation with a client ambassador and learn more about how the Aviv Medical Program can help optimize your brain health and performance.

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Preserve Your Cognitive Health by Understanding the Risk Factors of Alzheimer’s Disease

We all experience lapses in memory now and then, especially as we age. For most of us, these minor cognitive issues are usually just annoyances. But if your cognitive issues interfere with your daily life, they could be the beginning of something much more serious. 

Read on to learn more about the risk factors for Alzheimer’s disease and how you can preserve your cognitive health.

What Is Alzheimer’s Disease?

Alzheimer’s disease is a form of dementia that impacts a person’s ability to think, reason, and remember. As it progresses, Alzheimer’s can severely affect quality of life, eventually becoming completely debilitating. 

The most common type of Alzheimer’s disease is the late-onset form, when symptoms usually “become apparent in [a person’s] mid-60s or later.”

The 10 Signs and Symptoms of Alzheimer’s Disease:

According to the Alzheimer’s Association, ten early warning signs of late-onset Alzheimer’s disease include:

1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words in speaking or writing
7. Misplacing things and losing the ability to retrace steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood and personality

If you experience a cognitive problem that impacts your daily life, don’t ignore it. Dementia is not a normal part of the aging process. The sooner you seek help, the sooner you can take action against cognitive decline.

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What Are Some Risk Factors for Alzheimer’s Disease?

There’s still a lot we don’t know about how Alzheimer’s disease develops or why some people are at greater risk of developing it than others. It’s an active area of study, and researchers are discovering new things every day. 

The consensus among scientists is that a combination of age, sex, genetic, environmental, and lifestyle factors contribute to the development of Alzheimer’s disease. 

Let’s take a closer look at some of the greatest risk factors for Alzheimer’s: 

• Old age does not directly cause Alzheimer’s disease, though the risk of developing Alzheimer’s “doubles about every 5 years” after age 65.
• “There are more women with Alzheimer’s disease than men,” though this might be because women live longer than men. 
• Suffering from a traumatic brain injury (TBI) can “increase the risk of developing Alzheimer’s or another type of dementia years after the injury takes place.” 
• Acute and chronic inflammation is “associated with an increase in cognitive decline in Alzheimer disease.” Eating a diet full of inflammatory foods like processed sugar might exacerbate the risk of developing inflammation in the brain.
• Exposure to environmental pollutants has been linked to an increased risk of dementia. Researchers note “half of individual differences in Alzheimer’s disease risk may be environmental.”
• Studies discovered a “significantly increased risk of Alzheimer’s disease with current smoking.” This risk factor offers another compelling reason to quit.
• People with Down syndrome also carry a greater risk of developing Alzheimer’s disease. “Alzheimer’s disease affects about 30% of people with Down syndrome in their 50s. By their 60s, this number comes closer to 50%.”

2 Protein Structures in the Brain Linked to Alzheimer’s Disease

Scientists typically focus on two different protein structures in the brain associated with Alzheimer’s disease: Neurofibrillary tangles and amyloid plaques. 

It’s not currently known whether the presence of these structures causes Alzheimer’s disease or if they’re simply byproducts of it. But both can impair cognitive function and can worsen as the disease progresses.

Neurofibrillary Tangles 

Neurofibrillary tangles are accumulations of a harmful protein called tau in the brain’s neurons. These tangles can inhibit the neurons’ ability to communicate, causing cognitive decline. Some studies reveal a lack of brain oxygen is associated with neurofibrillary tangles.

Amyloid Plaques

Amyloid plaques are hard, insoluble clumps of beta-amyloid proteins that build up between neurons. Like neurofibrillary tangles, these plaques are toxic to brain cells and disrupt cell-to-cell communication. They can eventually result in cellular death, harming cognitive abilities even further.

Brain scans can reveal the presence of both protein structures, so your doctor can alert you to the presence of Alzheimer’s disease or if you’re at risk for developing it.

Is Alzheimer’s Genetic?

Both early-onset and late-onset Alzheimer’s disease have a genetic component, meaning if you have a family history of Alzheimer’s, you carry a greater risk factor for developing the disease compared to someone who doesn’t have that history.

The risk factor is greater if an immediate family member suffers from the disease, such as a parent or sibling. 

Genetics are almost always the primary contributing factor of early-onset Alzheimer’s disease, which can “affect people in their 30s or 40s.” 

Gene Mutations

Researchers have yet to identify any specific genes responsible for the development of late-onset Alzheimer’s. However, certain mutations of the APOE gene, which are found in chromosome 19, “[]remain] the strongest, genetic risk factor for Alzheimer’s disease.”

For example, the specific gene mutation APOE ε4 is linked to higher levels of amyloid plaques and is often found in people with Alzheimer’s disease. 

Your doctor may order genetic testing if you have a family history of cognitive problems or early-onset dementia. 

Remember, this doesn’t mean you’re destined to develop Alzheimer’s if a parent or sibling has had it. Some people who possess the APOE ε4 gene never develop Alzheimer’s disease, and some people with Alzheimer’s don’t have any gene mutations at all. 

Genetics is just one of many Alzheimer’s risk factors—we still need more research to get the complete picture of what the biggest risk factor for Alzheimer’s disease is.

How Can I Prevent Alzheimer’s Disease?

A specific hyperbaric oxygen therapy (HBOT) protocol shows promise as a potential preventative measure for biomarkers of Alzheimer’s disease. HBOT is a therapy that involves breathing 100% oxygen under increased atmospheric pressure.

• Recent research illustrates a unique HBOT protocol can shrink existing amyloid plaques in the brain and even prevent new ones from forming altogether: Repeated sessions of HBOT showed “reduced hypoxia and neuroinflammation, reduction in beta-amyloid (Aβ) plaques and phosphorylated tau, and improvement in behavioral tasks.”

• Another study revealed HBOT improved memory recall in people who exhibited mild cognitive impairment:  “HBOT should be considered as a therapeutic approach to slow the progression or even improve the pathophysiology responsible for [Alzheimer’s] disease.”

These studies offer hope that HBOT may become a viable drug-free method for preventing cognitive decline.

A treatment based on this protocol is now available only at Aviv Clinics Florida>>

Lifestyle Habits to Safeguard Cognitive Health

While none of us can change our genetic makeup, we can change our lifestyle. Healthy habits can help lower your risk factor for nearly any disease, not just cognitive-related conditions. Lowering inflammation levels in your body can also help lower inflammation in the brain. Some of the things you can do to preserve your cognitive health include:

• Eating a healthy diet full of fruits and vegetables
• Exercising regularly
• Maintaining healthy blood pressure
• Keeping your mind active
• Maintaining a healthy weight
• Practicing mindfulness and meditation
• Avoiding excess alcohol
• Avoiding smoking
• Getting plenty of restful sleep
• Taking care of your mental health

The Aviv Medical Program’s Fight Against Cognitive Decline

The Aviv Medical Program was founded on the unique HBOT protocol discussed in earlier research studies. This protocol involves fluctuating oxygen levels during the HBOT sessions. Oxygen level variations trigger the body’s self-healing process. 

Cognitive Performance and Aging Program

The Aviv Medical Program offers a comprehensive cognitive performance and aging program. Our treatments are rooted in research and lean on a holistic and personalized approach. 

Depending on your symptoms, needs, and goals, the program can include the following: 

• In-depth medical history review
• Comprehensive physical and neurological exam
• Physical therapy evaluation
• Highly advanced brain imaging scans
• Neurocognitive tests

During the treatment, the program can include a combination of the following:

• Cognitive training
• Physical training
• Dietary coaching
• Unique HBOT process

 

Carl & Vickie Eckert Praise Their Improved Cognitive Performance as “Remarkable”

Married couple Carl and Vickie both had parents with dementia and cognitive decline. They soon realized they were experiencing the same cognitive issues that manifested in their parents. 

The couple’s quality of life was not where it should have been, so they took action with the Aviv Medical Program. They call their experience with Aviv Clinics and improved cognitive performance “remarkable.” 

“This is a very viable option…knowing that I was going to have such a complete assessment only for me and my issues was just remarkable.

I’m dancing, I’m hiking, I’m running again. It’s just remarkable. I don’t know how else to say it.”  –Vickie Eckert, former Aviv patient

Lower Your Risk with Aviv Clinics

While we still have a lot to learn about the risk factors of Alzheimer’s disease, anyone can lower their likelihood by taking charge of their lifestyle. 

Preserving your cognitive health starts with the choices you make every day. Partnering with Aviv Clinics is just one of them. Contact our medical team to learn how we can help you.

 

How Anxiety Affects Your Brain Health: 7 Coping Strategies

Worry and everyday stressors are common triggers for anxiety—a condition that ignites areas of the brain responsible for detecting and responding to real-life threats. Anxiety can affect brain health because it produces the “flight-or-fight response,” which can “make the heart pound and breathing quicken.”

Anxiety disorders are the “most common mental health concern in the United States,” affecting 40 million adults. Those who suffer from anxiety are all too familiar with the cascade of physical symptoms, from feeling faint and shaky to hyperventilating. 

What you may not realize, however, is that all those episodes of anxiety may be harming the brain—especially if the anxiety goes untreated over the course of time.

What Is Anxiety?

Anxiety is a feeling of worry, dread, or nervousness. It is an emotional and physiological response to an impending event or an uncontrollable situation. In severe cases, this state of apprehension can lead to compulsive behaviors or panic attacks.

It’s perfectly normal to experience some degree of anxiety in certain situations, like having to give a speech in front of an audience or taking a test.

But, when anxiety becomes chronic and excessive, and interferes with your quality of life, that’s when the brain begins to negatively experience its effects.

What Causes Anxiety?

There are several things that can lead to anxiety:  

• Genetics
• Brain dysfunction or injury
• Post-traumatic stress syndrome 
• Environmental stressors like abuse and neglect
• Substance abuse
• Medical conditions like thyroid disease
• Repetitive negative thinking

What Happens to Your Brain When You Become Anxious?

When a person experiences anxiety, the brain’s amygdala, the hippocampus, and the prefrontal cortex (PFC) become hyperactive. 

These parts of the brain are responsible for sensing danger—whether that danger is real or imagined. They trigger the surge of adrenaline and cortisol (the stress hormone) throughout the body in response to that perceived danger. This activates the flight-or-fight response.

The reaction serves the body well if it is truly in a life-threatening situation because the adrenaline and cortisol allow the body to react quickly with heightened awareness. In these cases, the brain is doing exactly what it’s designed to do to protect the body.

However, your brain’s well-equipped, danger-interpreting processes may be impaired by unhealthy reasoning and inappropriate thought responses. How you react to the physical symptoms and interpret the perceived threat will dictate how well you’re able to quell the flight-or-fight response and return to a state of calm. 

Excessive and prolonged anxiety translates to an overabundance of stress hormones flooding the body’s nervous system. This can ultimately lead to panic attacks, a more severe side of anxiety.

An overly anxious brain becomes much like the boy who cried wolf: always on high alert for incoming danger, despite many false alarms. In this heightened state, the brain has a harder time reasoning rationally and is less able to interpret real-life danger.

What the Research Says

Studies illustrate stress “reduces hippocampal volume.” The hippocampus processes long-term and contextual memory, so persistent anxiety can impact the brain’s ability to store memories, and cause memory loss symptoms.

Stanford University biological sciences professor Robert Sapolsky noted that research “shows links between long-term stressful life experiences, long-term exposure to hormones produced during stress, and shrinking of the part of the brain involved in some types of memory and learning.”

That makes treating anxiety early ever more critical as you move closer to your Golden Years. Learn more on how stress impacts the brain. 

How to Cope with Anxiety

The first step in overcoming anxiety is recognizing there is a problem. If you notice any of these signs, it’s time to seek help: 

• Your anxiety is limiting your ability to enjoy life.
• You’re consistently unable to sleep.
• You feel irritable.
• You notice changes in your appetite.
• You’re experiencing physical and mental changes.

While there are medications available to help cope with anxiety, restructuring reasoning through cognitive therapy is an important part of feeling better. The goal of cognitive therapy is to replace the negative self-talk during an anxiety-driven episode with more realistic and reasonable thought processing. This ultimately works to de-escalate the flight-or-fight response.

Stress or anxiety occurs when our pressures exceed our resources. Here are seven healthy coping strategies to incorporate into your daily life for managing stress and anxiety:

1. Practice Routine Self-Care

Listen to music, meditate, get a massage, or practice yoga. Wellness apps such as Headspace offer meditation and yoga guides, as well as relaxing music to help you wind down. 

Look into local massage therapy services such as kneading or face/neck rubbing to reduce tension in your body. 

2. Eat Well-Balanced Meals 

Choose healthy options and avoid overeating. Consider the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. 

MIND is a blend of two diets: 

• Mediterranean: A heart-healthy eating plan
• DASH: Addresses hypertension or high blood pressure

This diet encourages you to consume a variety of fruits and vegetables, and is linked to “better cognitive function and memory, and larger total brain volume.”  

3. Limit Alcohol and Caffeine 

Despite some feelings of stimulation, alcohol depresses the central nervous system and can worsen symptoms of anxiety. So can caffeine, which is a stimulant. Instead, drink more water. Experts say, “Most people need about four to six cups of water each day,” though if you’re exercising or sweating heavily, you may need “two to three cups of water per hour, or more.” 

Non-caffeinated teas, such as chamomile tea, are well known for relaxing properties you can enjoy during any time of the day. 

4. Get Enough Sleep  

Stress can disrupt sleep. Create a healthy environment conducive to getting a good night’s sleep. Experts recommend “healthy adults get an average of 7 to 9 hours per night of shuteye.”

Here are some tips: 

• Shut down all electronics an hour before bedtime. Research reports “two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep.” 
• Read a good book or take a warm bath. These activities help your mind and body wind down. 
• Keep a consistent sleep schedule. This will encourage your circadian rhythm to stabilize. 
• Keep a cool temperature in your room. Experts note “our body temperature naturally drops” at nighttime. So a cooler room “reinforc[es] your body’s natural instinct to sleep.”

5. Exercise Daily 

Shoot for at least 30 minutes of moderate exercise at least three days a week. To help motivate yourself to consistently exercise: 

• Find a type of movement you love. Whether gardening, dancing, playing tennis, or golfing, stick to an activity that makes you feel good. 
• Start small and work your way up. Don’t start with high-intensity exercises—starting this way may just burn you out or, worse, cause injuries. Instead, opt to start with light activities (e.g., a brisk walk), and then as you get more comfortable and confident, gradually build the intensity (e.g., a jog). 

6. Connect with Your Community or Faith-Based Organization

Lean on trusted friends and family members or faith leaders for support. They can offer a listening ear, honest advice, and/or a walk or activity to get your mind off stressors. Simply talking with someone can ease anxiety.

7. Speak to a Professional 

If you’re feeling overwhelmed, talk to your family doctor or seek help from a therapist. Speaking to a professional can help you process what you’re feeling and why you might be feeling it, and suggest personalized ways to cope. 

As each person is different, seeking a customized approach from a therapist/doctor can make a big difference, especially if you haven’t seen any improvements from the strategies listed above. 

The Bottom Line 

Anxiety is treatable and controllable. There are healthful ways to cope with anxiety, so you can protect the part of the brain that enables you to learn and store memories. With practice, you can learn how to take a deep breath, assess a situation appropriately, and avoid an impending wave of anxiety.

For more help on enhancing your physical and cognitive performance, contact the Aviv Clinics at The VillagesⓇ.