Dementia Downer

A meta-analysis (analysis of previous studies) has found that there is not strong evidence of major success for any one approach to preventing or treating mental decline, and specifically, Alzheimer’s dementia. This includes treatments using medicines, diet, exercise, vitamins, and cognitive training (doing a lot of thinking, puzzles, and the like). But, there were some encouraging conclusions too, and some that were less discouraging.

As reported in , the very scientific Minnesota Evidence-based Practice Center (EPC) concludes that “Overall the results didn’t show much benefit…”.

There were positive results that were not statistically strong enough to meet the standards for recommending a new standard of care. It is possible that treatments were not done soon enough (early enough in life) to bring major benefits. It also is possible that treatments were not done long enough to yield solid gains.  And of course, better drugs may be developed in the future.

One of the better results is this:”… the FINGER (Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability) trial showed that of 1,260 adults ages 60 to 77 years with CAIDE (Cardiovascular Risk Factors, Aging and Dementia), those who received an intervention with physical activity, diet, and cognitive training saw a 25% greater 2-year improvement in multi-domain neuropsychological test performance …”

Other than cognitive training, the best results in the studies are from the usual suspects: Diet and Exercise. And, probably for the usual reason: circulation. Lots of studies link mental performance and circulation of the blood to the brain.

An interesting new angle is not yet covered by the kind of studies that the EPC reviewed. Recent research indicates that the “glymphatic system” has “clean-up” cells which may remove or reduce the tangles of beta-amyloid that usually exist in the brains of Alzheimer’s patients.  (These tangles are now considered the proximate cause of many symptoms of dementia; their origin and root causes remain under investigation.) The glymphatic system probably performs other maintenance tasks in the brain, as well.  The glymphatic system’s activity may be linked to, and enabled by, the shrinkage of other cell types in the brain during sleep, which increases spaces in-between by up to sixty percent. The increased space may be necessary for proper “cleaning” to occur. It is very possible that getting enough sleep is a factor in avoiding dementia.



Motivation to Exercise

Thrive suggests an article on how to become motivated to exercise. The technique that has worked for me is simple. Allow time to pass, and avoid slowing the time-space continuum.

To clarify: at my age, the motivation to exercise is obvious. My peers are sickening and dying. In my circle, most of the parents’ generation is dead.

People my age often suffer serious illnesses and die. Conversations turn to these events. I  have a smallish circle of friends. Yet two have died of illness in recent years, and two others had incidents which would have been fatal, or at least disabled them, were it not for prompt intervention and modern medicine.

The missing piece for some people may be educational. Not everyone realizes that exercise prevents or delays all the major causes of death for my age group. Those causes are cancer, heart disease, chronic lower respiratory disease, stroke, Alzheimer’s, accidental injury*, liver disease**, and diabetes.

Get up and get moving!

*Accidental injury: proper exercise improves muscle strength, improves bone strength, improves circulation, and improves balance and coordination, definitely reducing the danger from accidental injuries.

**Liver disease: I am convinced that exercise, leading to better circulation, will improve the condition  of the liver in general. I am also convinced that better circulation will enable the liver to function better, even if the condition of the liver itself does not improve. Studies show that 1) Excessive liver fat content is reduced with exercise 2) Liver steatosis and liver cirrhosis improve with exercise and weight loss, except with excessive alcohol use 3) Liver fibrosis does not respond to weight loss and exercise.

Return of Sciatica

The music of Chick Corea’s band “Return to Forever” is exciting, upbeat, and jazzy. The return of my sciatica after over a year was dull, painful, and humbling.

It happened without warning during the music festival “Lock’n”. I suspect that several factors aggravated my lower back. Of course there is no way to identify a single culprit; I feel quite motivated to avoid all of them in the future.

The first mistake was to switch from my full-body workout to a beach-run in the weeks before the festival. I love the beach, but it’s no substitute, imo. For me, strengthening the body’s core is the key to avoiding sciatica. That’s what the talented Dr. Han taught me.

The next error may have been driving all night to the festival.

Perhaps the tension of a three-hour wait at the entrance gate contributed.

I overworked my back lugging gear to the campsite. (We chose a wooded campsite rather than car-camping.) I also brought too much gear. I should have moved less gear each trip. There may be an attitude problem involved.

I definitely stood too much, and danced too much, all day and half the night, for several  days. Possibly the wonderful craft beers of Virginia dulled pain that would otherwise have served as a warning. As I always say, pain is Nature’s messenger. On the final day of the festival, I was stuck in my portable chair for most of the shows, out of necessity.

There were no seats with proper back support at the festival. I now know this is an absolute requirement.

I received a program of back-stretching and core-strengthening exercises from Dr Han years ago. I haven’t done them regularly for about a year, except that I do the “Horse” position at every workout. Maybe I should restore them to my daily routine.

I do not think that a softer and more level sleeping surface would have helped. I didn’t feel painful upon waking up. Probably the time laying on my back helped.

Thankfully, the sciatica is 99% gone three weeks later. I credit the return of workouts at the park, and, the wooden “English Banker” chair at my computer. (It fits me perfectly; I have a very flat butt.)

Workouts 305 to 310

Category: Workout log

Workouts number 305 through 310 were “recovery” workouts, after a month without any.

I switched to beach-running workouts for two weeks. Then I went to a festival for a week and got only a little real exercise. Then I had a busy week and failed to get back to my routine.

When I did get back to the park, i reduced my workout by about 20%. But it wasn’t reduced enough. My left forearm muscles got sore. My left shoulder’s tendinitis, and my left wrist’s old injury, began to give some pain too. During this time, I also had some heavy physical work to do.

It was only with workout 310 today, almost two weeks later, that I was almost back to normal. I am still reducing chin-ups and the horizontal ladder, in order to coddle my left arm.

I was surprised how noticeable my loss of aerobic conditioning was. The beach runs were pretty aerobic.

Prevagen? BS! De-regulation? BS!

Category: Mental Energy

If you watch TV you cannot avoid ads for patent medicines like Prevagen. I would love to improve my memory, so I read up on it.

IMO there is NO reason to think that Prevagen works. There are no studies of Prevagen or its effects. However, the main ingredient has been studied. Here is the opinion of an expert (who posted it on about that:

“Aequorin is a protein and will be hydrolyzed in the stomach. So negligible amount of intact protein will be absorbed into the body from the GI tract. Even if the protein was administered by injection it is unlikely that it could cross the blood-brain-barrier. If by any remote chance the protein does make it into brain cells, it could be neurotoxic by virtue of chelating calcium ions which are essential to cell function.
Robert C. Speth, Ph.D.”

“Neurotoxic” means “poisonous to your nerve cells”. I always joke that that nail polish is a “brain poison” because I dislike the smell. But here is a real one, in a patent medicine.

The US government policy in recent years has been to allow these lies to be broadcast unless the products are actually illegal for other reasons, such as known poisons or controlled substances. This is imo bad government, which is imo typical for “free-market” thinkers. They live in their ivory towers, where they think everyone has full information about everything. IMO we should be protected from these products and their sellers, just like the law protects us from physical assault.

In fact, the FDA has issued a “Sanction Letter” about this product – In 2012!!! Finally this year (2017) the NY Attorney General and the FTC (NOT the FDA) filed suit to end this hoax. Meanwhile they keep it tied up in the courts, and keep making millions of dollars. The FDA has become a joke. That’s what “de-regulation” really means – wealthy businessmen paying lobbyists, paying lawyers, paying off regulators, “contributing” to “election campaigns”, and swindling the public. Caveat emptor, and caveat voter too!

Workouts 301 and 302

Category: Exercise Log

I’ve decided to number the workouts as a motivator. Since I’ve done roughly three per week for roughly two years, numbering begins at 300.

These were very sweaty morning workouts, in warm humid weather. They took extra time, because I cooled down along the way. Luckily, the park where I exercise has many wild blueberry bushes, so I occupied my slack time picking berries.

It’s amazing how much specific muscles matter. Recently, when I jogged a little in sand, my legs ached almost immediately. It seems that the sand engages different muscles, ones my usual workout doesn’t get to.

Two Years of Sweat

Category: Exercise Log.

I’ve decided to categorize posts in this blog. Posts in this category, “Exercise Log”, will discuss progress with exercise, or, describe a single day’s activity.

I have done the exercise course at the park for over two years now, usually every other day. I’ve increased the number of reps at each station gradually, and replaced walking with jogging and running very gradually. I now do the “advanced” level of reps, or more, at almost every station. I now can jog or run (rather than walk) between all stations, unless I am overheated. That is required at the “advanced” level.

Some results are clear. My muscle strength for everyday tasks is greatly improved. My aerobic condition is modestly improved. My muscles are visibly larger and my belly smaller.

I have lost only a little weight since starting, about 5%. Clearly that includes more muscle, and less fat, than before. I hope for more weight loss than that.

I am less depressed than before. Of course, that is subjective and hard to quantify.

I want to have more energy and motivation throughout the day. But actually, after exercising, I am very tired for a while. It’s hard to say whether I am more energetic in the remainder of the day. Again, subjective and hard to quantify.

I want to be fit enough for sports and other physical activity. Here I am a bit frustrated. The other day I did some jogging in the sand at the beach. My (stronger and better-defined) leg muscles were quite sore the next day. Similarly, if I play tennis, my right arm and my legs are usually sore the next day. On the upside, a long day of moving boxes and furniture recently was far easier than it was five years ago.

I want to avoid heart disease, which is probably my main health risk. I used to take statin drugs for years, which is somewhat dangerous to the liver. Now, my blood tests are almost as good, without statins. I’d be curious to see the current condition of my arterial walls, but I doubt that my health insurance would pay for the exam. Twenty years ago, I saw (on an ultrasound) that the walls were thicker than they ought to be.

Net net, I guess the exercise program is going well.

Simpler Ways to Help Your Pancreas

I guess I got too deep into the weeds in the “Glycemic Index Shockers” post. I forgot key points about making life easy for your pancreas. As that post said, it can help to pick foods with low GI. But also:

Most simply, eat less carbs per meal.

These tips are “simple”, not “easy”. 🙂

Also very simple: Eat more slowly.

There is a delay between the time time you eat food and the time it makes you feel full. So, eating more slowly will help you to eat less without feeling deprived. But the point, for your pancreas, is that the “glycemic load” will be distributed over a longer time. So, lower insulin levels can do the work successfully. The pancreas won’t need to make huge amounts suddenly, which stresses it. (Large amounts of insulin also lead to “sugar crash”, when the excess blood glucose is all processed but lots of insulin is still in action.)

Eating more slowly is a very healthy habit. Conversation at meals slows you down, and improves digestion in general. If you eat alone, puzzles or reading can slow you down.

Here are some famous quotations that mention digestion:

Things sweet to taste prove in digestion sour.
William Shakespeare

Yes, exercise is the catalyst. That’s what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?
Jack LaLanne

Meat eaten without either mirth or music is ill of digestion.
Walter Scott

Now, good digestion wait on appetite, and health on both!
William Shakespeare

Good food, good sex, good digestion, good sleep: to these basic animal pleasures, man has added nothing but the good cigarette.
Mignon McLaughlin

Good digestions, the gray monotony of provincial life, and the boredom – ah the soul-destroying boredom – of long days of mild content.
Jean-Paul Sartre


Glycemic Index Shockers

Boy, am I ignorant. That’s all I can say for myself. I’ve railed on about the dangers of diabetes, and sugar, and white foods, and those dangers are very real. But I didn’t know many easy, practical ways to lower the glycemic index (“GI”) of my diet. And I didn’t succeed in caring for my pancreas.

The wake-up punch was a sky-high triglycerides reading in my latest blood test. Basically, pre-diabetic numbers.

But, I switched from delicious white breads to uh … tangy … whole wheat, many years ago! The only bagels I eat are whole-wheat and pumpernick bagels! I cook and eat lots of vegetables! Surely I had been virtuous.

No. Lately (okay, since the holidays) my diet has backslid toward the awesome side: chocolate truffles, white bialys, spaghettini with pesto or bolognese, whole-corn chips and tortillas, a respectable cherry pie from my local Shoprite, etc. (It’s the cetera that get ya.)

I found the GI of 100 foods at  .  There are many shockers.

The average whole-wheat bread barely beats out Wonder Bread, 69 to 73! (lower is better.) The fineness of the flour makes a huge difference. So do other factors besides for fiber and sugar. The French “plain white baguette” scored a pancreas-popping 96 GI! A typical bread with 50% cracked wheat kernels scores a middling 58, and pumpernick, 56. Thankfully, the plain corn chips and whole-corn tortillas score a nice low GI.

A”coarse barley bread, 80% kernels” scores a super-low 34. But isn’t that just baking a mound of barley?  Soon we will know; I have an old Hitachi bread baker, and I just found the manuals online.

Foods often have a worse GI after more processing. Average macaroni scores 50, but Kraft mac’n’cheese comes in at 64. Oatmeal scores a low 55, but the instant version? 79. Most unsweetened fruit juices have acceptable GI, even though they can be a source of empty sugar calories. But most juice “drinks” and juice “cocktails”, as labelled in the USA, have loads of added sugars and high GI. Few soft drinks have low GI. Some soft drinks have more sugar in the USA than the same product in some other countries, and the USA version has a higher GI.

The shape of pasta makes a huge difference! So does the cooking time – more boiling causes a worse GI! For instance, the average boiled spaghetti comes in at a low 46, while after twenty minutes of boiling, it scores a 58. Ordinary Fettucini tested at 32 GI while whole-grain spaghetti came in worse, at 46! Apparently the extra cooking time needed for whole-grain outweighs the extra fiber.

Cooking also transforms many root crops, from medium GI when they are boiled, to high GI when they are roasted! The roasting liberates the sugars so they taste sweeter and the sugar is absorbed faster. You cannot win.

In general, more fiber and less sugar improves the GI, but not in every case. Fatty candies like those truffles actually do not have high GI. (Yes, they still are full of “empty calories”.)

In some cases, I see no clear pattern, so the list is extra helpful. All sorts of potatoes (like Idahos and russets) have medium or high GI. So do sweet potatoes (the white or light yellow smallish American yams). But ordinary yams (such as the bright orange ones) score a low GI when boiled. Since there are dozens of types of yams and roots worldwide, from purple yams to cassava to taro, it may be wise to consult the longer list (see link below), which has about 200 entries for root crops. Many are listed by botanical name, so this may provide a relaxing afternoon of figuring out what’s what.

So what to do, if you desire a long and happy relationship with your pancreas? Eat fruits and vegetables and beans and protein foods. (Meats and fatty products do not cause diabetes, but some can increase cancer and heart disease.)  Bake with coarse grains, rolled oats, fruits, and no sugar or honey or syrup. Or, buy products made that way. Avoid most breads and cereals, and use the list to find ones with low GI. Avoid most root crops: find ones with low GI on the lists, and cook by boiling, not roasting. You too can feel the joys of quinoa and parsnips!

Getting technical: these numbers are on a scale where glucose = 100. On that scale, 55 and below are scores for “low-GI foods”, which should be relatively safe for a person who does not have diabetes. These are from the 2008 survey article by Dr. Fiona S. Atkinson, Dr. Kaye Foster-Powell, and Dr. Jennie C. Brand-Miller in the magazine “Diabetes Care”. As that article says, many results are from very few tests on very few people, so some inaccuracies can be expected. Their full results for over 2000 foods are at .


Less-Amazing News

My wife’s usage of fasting to fight rheumatoid arthritis (“RA”) provoked a lot of interest. (Recap: She has tried virtually everything to fight RA. After she fasted for twelve days, symptoms abated, and blood tests showed zero levels for C-reactive-protein (“CRP”), a marker for inflammation.)

(Warning: Long fasts are very dangerous for some people, and one requires knowledge and medical advice beforehand, and careful attention during the fast.)

After the fast, my wife began a modified diet. She now eats a diet that is 100% vegan and gluten-free. She also avoids the nightshade family of plants, which includes tomatoes, peppers, eggplants, and potatoes.  (Nightshades are traditionally associated with arthritis. Modern medical science does not support this idea.)

Also, since the long fast, she has done occasional one-day fasts. These are much less dangerous than long fasts; many people do these weekly or annually.

After the long fast, my wife’s RA symptoms returned gradually, to the point that she resumed taking the dangerous medications that reduce the symptoms of RA. (Untreated RA is more dangerous and harmful than the medications.) Now, after many months of the diet and the medications, her blood tests show lower levels of CRP than before the new diet. (She used to take the medications, but ate an ordinary diet and did no fasting.) Subjectively, she now feels less pain and swelling than before. Also, her weight is lower than before.

Many doctors believe that a vegan diet full of fruits and vegetables is healthier than an omnivore diet, as long as one gets the necessary nutrients. Certainly, modern medicine has established that red meat, especially grilled and smoked meat, is associated with health risks;  research into what-and-why continues.

Many doctors believe that “white foods” are bad for health,in large amounts. (“White foods” include sucrose, fructose, and high-glycemic-index foods like white flour, white bread, and potatoes.) It is well-established that these foods lead to obesity and diabetes, although not everyone suffers these results.

Arthritis by definition is inflammation of the joints. We can see my wife’s new diet as a way to keep her weight down. Reducing body weight is well-known to be helpful for treating arthritis, because it reduces the wear-and-tear on the joints.

It is worth mentioning that RA flare-ups typically come and go unpredictably. So, I cannot say for sure what is helping, or why.