Alzheimer's: Know the Risks, Embrace the Prevention

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• This 15-Minute Stick Figure Exercise Can Help You Find Your Purpose

• Optimizing Brain Health: Alzheimer’s Disease Risk Factors & Prevention Strategies

• Single-Tasking: The Power of Focusing on One Task at a Time

This 15-Minute Stick Figure Exercise Can Help You Find Your Purpose
Marielle Segarra

Lights, Camera, ...
Are you feeling torn between two paths in life, unsure of your purpose? Enter "My Two Conflicting Selves," a 15-minute stick figure exercise designed by psychotherapist Satya Doyle Byock. Whether you're in your quarterlife or facing a crossroads, this exercise helps you navigate the uncertainties of life and find your true calling. By drawing stick figures representing your competing desires, listing your wants and needs, and seeking ways to merge those worlds, you'll unlock valuable insights and discover the key to balance. So grab a piece of paper, a pen, and embark on this creative journey to find clarity amidst the chaos!

Action!

1. Draw your stick figures: Take a sheet of paper, fold it in half, and draw a stick figure on each side. One represents your "stability" side (wanting to feel safe and grounded), while the other represents your "meaning" side (longing for adventure and freedom).

2. Name each side of your personality: Give each stick figure a name, using either fictional names or your own name and a nickname. These names bring the invisible parts of yourself to life and make them discussable.

3. Write a narrative around your two sides: Explore the personality traits of each stick figure, delving into their needs and desires. Answer questions about various aspects of your life, such as your job, relationship status, clothing style, hobbies, and dreams.

4. Observe your two sides' wishes and needs: Examine the responses for each stick figure and note the differences and similarities. Identify how each side dominates your life currently and consider the percentage breakdown. Reflect on whether you are content with the current balance and decide if you want to make any adjustments.

5. Figure out how to fulfill both sides of yourself: Determine your desired balance and find ways to integrate the desires of both sides into your life. Consider activities, experiences, or changes that can bring more of one side into your life while maintaining a harmonious blend of both.

Optimizing Brain Health: Alzheimer’s Disease Risk Factors & Prevention Strategies
Dr. Peter Attia

Lights, Camera, ...
Alzheimer's disease is the most common form of dementia, and diagnosing it can be challenging. While there are no definitive tests, neurologists evaluate symptoms like memory loss, difficulty concentrating, and language problems. Biomarkers like amyloid and tau can provide additional clues, but a conclusive diagnosis is only possible through an autopsy. However, advancements in biomarker research show promise in improving diagnostic accuracy. Among the known genes associated with Alzheimer's, the ApoE4 gene poses a higher risk, especially for women who are twice as likely to develop the disease. While there are no straightforward solutions, adopting healthy behaviors like regular exercise, good sleep, and a balanced diet has been associated with a potential decrease in risk. It's important to note that most of these behavioral changes are associatively rather than causally linked to reducing Alzheimer's risk. Nevertheless, maintaining a healthy lifestyle and considering the actions listed below can contribute to overall well-being and potentially slow cognitive decline.

Action!

1. The obvious ones: Quit smoking, reduce alcohol consumption, prioritize adequate sleep, prevent head injuries, and maintain well-controlled blood pressure.

2. Engage in regular exercise: Incorporating the four pillars: stability, strength training, aerobic or zone 2 training, and high-intensity interval training (VO2 max or zone 5). Note: Engaging in 3 hours of well-planned exercise per week can reduce mortality by nearly 50% compared to being completely inactive.

3. Control your diet: Focus on a diet that keeps you insulin-sensitive, in energy balance, and prevents type 2 diabetes. Diets like Mediterranean, DASH, and MIND show promise in reducing Alzheimer's risk, but further research is needed.

4. Consider potential supplementation: EPA & DHA (Omega-3 fatty acids), Vitamin D, and B vitamins may have benefits, although the research is not conclusive.

5. Engage in cognitive activities: Regularly challenge your brain and build cognitive reserve through various cognitive tasks, but note that specific brain games do not have a proven impact on reducing Alzheimer's risk.

6. Address hearing loss: Although the causal relationship between hearing loss and dementia is not fully established, hearing loss is associated with a 90% increased risk. Correcting hearing loss promptly will improve quality of life in general.

7. Sauna usage: While saunas may have benefits, consider prioritizing other interventions if time is limited.

Remember, these actions are based on current knowledge, but more research is needed to establish causal links and provide definitive recommendations. Check out the original podcast for a lot more detail.

I would love your opinion! Please let me know if you prefer high-level overviews like this one or if you would like to delve into specific topics in more detail. Feel free to comment or reply to this email with your thoughts.

Single-Tasking: The Power of Focusing on One Task at a Time
Dr. Hannah Rose

Lights, Camera, ...
Are you constantly juggling multiple tasks, trying to conquer a never-ending to-do list? Multitasking may seem like the perfect solution to tackle everything at once, but here's the truth: it's a myth. While we may think we're multitasking, our brains can only handle one task at a time. The illusion of multitasking is created by rapidly switching between tasks, leaving us feeling busy but ultimately lowering our efficiency. Scientific research confirms that multitasking not only hurts our productivity but also impairs our ability to learn. So, what's the alternative? Single-tasking. By focusing on one task at a time, we can boost our efficiency, avoid the costs of task-switching, and conserve valuable mental energy. It's not just about getting things done faster; single-tasking also enhances creativity and reduces stress. Studies show that multitasking negatively impacts cognitive outcomes, particularly for students who try to study while texting or engaging in other distractions. Single-tasking allows us to reach a state of flow, where we can fully immerse ourselves in the task at hand and produce better results in less time. It may take some practice to break the multitasking habit and create a distraction-free environment, but the benefits are worth it. So, let's embrace the power of single-tasking, boost our productivity, and find success in a focused and efficient approach to work and life.

Action!

• Create a distraction-free environment by turning off email notifications, checking emails only at specific times, keeping your phone away, and closing irrelevant tabs or browsers.

• Try the Pomodoro technique by working for 25 focused minutes followed by a 5-minute break, using a timer to stay on track and promptly returning to work after the break.

• Take regular meaningful breaks to refresh and recharge, such as going for a walk during lunchtime or reading a novel for thirty minutes, ensuring you prioritize rest to avoid burnout.

TOOL TIP

Adobe Scan: A free online tool that let's you easily scan documents with your phone. This has come in handy many times.

FUN FACT

If current trends hold, half of the world’s population could be nearsighted by 2050.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.Optimizing