Wanna Keep Your Mind Sharp? All You Need Is a Little Plasticity, Proprioception, and Peace

Ever walk into a room and then completely forget why you did? I hate to admit it but it’s happening to me more and more often all the time.  (And I bet I’m not the only one who, when it happens, wonders “is this how Alzheimer’s starts???”) The good news is it’s probably more likely the case that I, just like most people, simply have too much on my monkey mind LOL.

Years ago, while working within the Functional Medicine industry, I was introduced to a groundbreaking book called The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline by Dr. Dale Bredesen. Although research has continued to evolve since its publication, the book remains a benchmark in our understanding of cognitive decline and, more importantly, how it can often be both PREVENTED AND SLOWED.

According to the latest annual report by the Alzheimer's Association, approximately 7.2 million Americans are living with Alzheimer's, and the disease is currently the seventh-leading cause of death. But I think the most heartbreaking facet of this condition is the way it literally steals the lives of both victims and their caregivers sometimes decades before it actually causes the victim’s death.

And YES, apparently genetics matter! We now know lots more about gene variants like ApoE4, which can increase risk. 

But here’s a crucial point that often gets missed by many in the standard western medical space: having a genetic risk factor does not mean cognitive decline is inevitable. In fact, the vast majority of people — including ApoE4 carriers — can dramatically influence how their genes express themselves through daily lifestyle choices. 

In other words, genetics may load the gun but lifestyle pulls the trigger.

So if we were to boil everything we now know about maintaining (and even improving) brain health down to a single thesis statement, it would be this:

When it comes to either maintaining or even improving brain health, turns out that leveling up just 3 aspects of your lifestyle is typically all it takes:

1. You need to improve the way you eat.
2. You need to improve the way you move.
3. And you need to improve the way you relax.

(WANT BONUS POINTS? Turns out the 3 lifestyle interventions I just mentioned also directly support what I like to call a healthy brain’s 3 BFF’s:

• Neuroplasticity – your brain’s ability to adapt, learn, and form new connections
• Proprioception – your “sixth sense” that tells your brain where your body is in space
• Peace – the physiological calm that allows your brain to repair, integrate, and thrive)

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First, Eat for Neuroplasticity

Long before memory issues appear, the groundwork has often been laid — sometimes decades earlier — by inflammation, blood sugar dysregulation, and poor metabolic health.

And research from physicians like Dr. Michael Greger (How Not to Die) and Dr. Dale Bredesen consistently shows that nutrition plays a central role in brain health.

Key takeaways from their work includes:

• A primarily whole-food, plant-forward diet supports overall health and longevity
• For brain health specifically, reducing sugar and refined carbohydrates is critical
• Healthy fats — especially omega-3s — are essential for neuronal function
• Supporting gut health supports brain health (the gut–brain connection is REAL!)

In short: eating in a way that reduces overall inflammation also keeps blood flowing freely to and throughout the brain.

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Next, Move for Plasticity and Proprioception

Exercise doesn’t just strengthen muscles — it changes the brain.

Certain types of movement increase neuroplasticity, meaning your brain becomes better at learning, problem-solving, and adapting to new information. But movement also strengthens proprioception (something many doctors refer to as our "sixth sense"), which helps you balance, coordinate, move safely through the world, and even bring your fork to your mouth (rather than your eye.)

As we age, proprioception is often one of the first senses to decline (which is just one reason balance and fall risk become such big issues later in life!)

So physical movements that are:

• Holistic and integrative
• Varied (but in SYSTEMATIC ways … we’re definitely NOT talkin’ Crossfit here!)
• Weight-bearing or bodyweight-based only (ie no gym required)

… double as brain exercises too!

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And Finally, Relax for Peace and Repair

Sleep deprivation, chronic stress, and nervous system overload are among the strongest contributors to cognitive decline.

Thus quality sleep, appropriate mental challenges, and relaxation practices that not only increase neuroplasticity but actually calm the nervous system too aren’t just optional luxuries as we age — they are foundational to brain health.

So this is where mindfulness-based practices shine (but also where T’ai Chi Chih SPECIFICALLY stands out from the crowd!) 

Why?

• Because TCC is the ONLY Tai Chi practice which ISN’T martial, yet has been designated by some of our leading medical authorities as nothing other than a MOVING MINDFULNESS practice (and, of course, the body of research re ALL mindfulness practices positively impacting neuroplasticity is vast!)
• LOTS of folks have a LOTS of trouble emptying their mind while seated, so practicing MOVING MINDFULNESS is often considered far easier and more enjoyable. 
• TCC provides some of the same benefits as sleep AND low-level whole-body exercise too boot (WOOT WOOT!)
• And, of course, ALL Tai Chi improves balance (that's just common knowledge.)

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All that being said, I imagine that many of you are suddenly feeling curious about an upcoming event (which I promise you won’t want to miss!)

My AMAZING ASSOCIATE Jennifer Warriner Eskridge and I have completely rebooted my UNIQUE “MISSING PIECES: Maintaining Brain Health” workshop to accommodate the virtual platform. This lively discussion will be packed with tips and cutting-edge research on all the best ways to protect and maintain brain function including: 

• EASY nutrition strategies that support brain longevity
• FUN movement that builds neuroplasticity and balance
• RELAXING T’ai Chi Chih to truly restore the nervous system

And of course everything will be grounded in both rock-hard science and real-world application.

So grab your comfortable clothes, a pen, a notepad, and your open mind, then join in RIGHT FROM YOUR LIVING ROOM! 

Just click http://bit.ly/1-13-26VIRTUAL_MissingPieces for more info or just call 302-593-5005 to register BY JANUARY 9TH … signing up for this workshop is a SERIOUS no-brainer!