Young-Onset Dementia

A growing concern over young-onset dementia has sparked our own interest in it, lately. Young onset dementia affects individuals under the age of 65. It is often misdiagnosed or overlooked due to its rarity and the age of those it affects. It encompasses a range of neurological conditions, with Alzheimer's disease, vascular dementia, and frontotemporal dementia being the most common types. The symptoms can vary widely but generally include memory loss, difficulty with problem-solving, and changes in mood and behavior.

The Role of Physical Activity in Prevention

What research has been confirming over and over again, is that physical activity can be a cornerstone of dementia prevention. Here’s how:

1. Boosting Cardiovascular Health: Exercise improves cardiovascular health, which is directly linked to brain health. A healthy heart pumps blood more efficiently, delivering essential nutrients and oxygen to the brain!

2. Enhancing Neuroplasticity: Physical activity stimulates the production of neurotrophic factors, chemicals that support the growth and survival of neurons. This enhances neuroplasticity aka the brain's ability to form new neural connections.

3. Reducing Inflammation: Chronic inflammation has been linked to neurodegenerative diseases. Exercise can help to reduce inflammation levels in the body, potentially lowering the risk of dementia.

4. Stress Reduction: Chronic stress is a risk factor for cognitive decline. Exercise, particularly aerobic activities, can reduce stress levels, thereby indirectly protecting cognitive health.

OTHER PREVENTATIVE MEASURES:

1. Social Engagement: Engaging in social activities more than once a month can be protective against early dementia, while social isolation can increase the risk.

   2. Vitamin D Levels: Maintaining healthy vitamin D levels is crucial. Severe deficiency has been linked to a higher risk of YOD. Consuming vitamin-D-rich foods and supplements can be super beneficial.

   3. Physical Strength:

   • Grip Strength: Improving grip strength, an indicator of overall physical strength, can help to lower the risk of YOD.

While the risk of young-onset dementia can be influenced by genetic factors, lifestyle choices play a significant role in our genetic expression. By adopting a routine of regular physical activity, focusing on cardiovascular health, and engaging in exercises that challenge the brain, individuals can significantly reduce even a genetic predisposition to dementia.

BBH Tailored Fitness Programs

At BBH, we understand the importance of a personalized approach to physical fitness, especially when it comes to cognitive health. Our programs are designed to cater to individual needs and preferences, in hopes that we can help you hit your own personal goals.

1. Personalized Cardiovascular Training: We focus on cardiovascular health through a mix of aerobic exercises, tailored to suit each individual's fitness level and preferences.

2. Cognitive Challenge and Variety: Our routines include exercises that challenge the brain, such as coordination and balance activities, to stimulate mental engagement.

3. Mind-Body Approaches: We love sharing ways you can better connect your mind-body connection. Often times you will hear us referring to shifting your focus to a certain muscle you are trying to engage, to form that connection.

4. Stress Management: We love to weave in stress reduction techniques, recognizing its critical role in overall brain health.

Download the BBH Fitness App for fitness programs and nutrition plans you can trust to improve your physical and mental health!

Tread with Caution: The world of compounded weight loss drugs

Promising Weight Loss Drugs

As the new year unfolds, many of us are embracing resolutions, especially those related to health and weight loss. We totally understand the battle around sustained weight loss and want to recognize the huge potential around trending weight loss drugs approved by the FDA for helping pre-diabetic and diabetic patients. In my opinion, this is a very exciting time to hopefully see the obesity epidemic curbed in a big way. We’re seeing at risk individuals achieve substantial weight loss and improve their overall health. This could create a huge dent in our overall medical care costs across the globe. It’s also exciting to see that in many cases, the results patients are having from taking the drug inspire and motivate them to eat healthier and move more as a way to safeguard this better health.

Wagovy, Ozempic, Mounjaro, oh my!

Semaglutide medications like popular Wagovy and Ozempic are typically prescribed for individuals with type 2 diabetes to help manage blood sugar levels and signaling to the brain “fulllness”.

Before considering any medication, including semaglutide, it's wise to consult with your doctor. While these drugs are promising, the collected data around them only extend about 20 years, making what we know about long term effects, quite limited. It is best to have your doctor assess your health status, consider your medical history, and determine the most appropriate treatment plan based on your specific needs.

Enter Compounded Semaglutide

I started getting one email after another from boutique fitness clubs in Chattanooga and Atlanta and NYC and from med spas all over advertising their new “medical weight loss fitness program”. And what I discovered from digging a bit more is that many of these programs were packaging compounded semaglutide drugs into their program, making it easier for the general public to get the weight loss drug. And this is where I throw up my red flag and say, if this intrigues you, tread with caution.

So what is compounded semaglutide?

Compounded semaglutide refers to the practice of combining or altering the commercially available medication, semaglutide. Compounding drugs can be very helpful in shortage situations or in situations where it can address a patients allergy to a specific ingredient in the commercially available drug. But, compounding medications also introduces potential risks.

1. Effectiveness Concerns: Compounded medications may lack the precise formulation and quality control of commercially available drugs. This raises concerns about the effectiveness of compounded semaglutide in managing blood sugar levels as intended.

2. Dosage Accuracy: Achieving accurate dosage in compounded medications can be challenging. Variability in dosage may lead to inadequate blood sugar control or, conversely, increase the risk of side effects.

3. Safety Profile: Commercially available medications undergo rigorous testing to establish their safety profiles. Compounded semaglutide may lack such comprehensive safety data, making it difficult to assess potential risks and side effects accurately.

4. Contamination and Stability: Compounding introduces the risk of contamination and instability. Improper handling or storage of compounded semaglutide could compromise its effectiveness and safety.

5. Lack of Regulatory Oversight: Unlike commercially available medications, compounded drugs may not be subject to the same level of regulatory scrutiny. This absence of oversight can pose challenges in ensuring product quality and patient safety.

Patients considering compounded semaglutide should consult their healthcare providers to thoroughly discuss the potential risks and benefits.

…more on this from the FDA

The Bottom Line

I’m excited about the potential these weight loss drugs have to create a huge impact on the obesity epidemic and the ripple effect we will likely see it have on choosing to move more and eat healthier to sustain the results from taking the drug. The wellness expert in me says “BRING IT ON!”

But, I’m cautious and concerned for anybody that chooses to take semaglutide or its’ compounded versions without consulting their doctor and doing the research needed to make sure that the product they are getting is safe and legitimate. We still don’t know what happens with long term drug use on the population it was intended for, and we absolutely don’t know what long term effects it will have on a population for whom the drug was not intended for. It’s so tempting to want to use semaglutide to lose those last 5 or final 10 lbs, but will the side effects and potential long term effects be worth it? We just don’t know yet.

What are your thoughts on this? Please add your comments below. I know this topic can absolutely stir up a lot of emotions and opinions. I’m curious what your experiences have been with any of these drugs, what other questions you have around it, and what feedback you can share with us all.

Pickleball, What’s with the hype?!

Okay, who’s played it? Who loves it? We do. And here’s a little on why we’re hooked.

But first, for those who aren’t familiar, what even is pickleball?!

Pickleball is a dynamic paddle sport with roots in badminton, tennis, and table tennis. For all you history intrigued friends out there, it was actually invented not too long ago. It was birthed on Bainbridge Island, Washington, in 1965. Contrary to what some might believe, it wasn't named after pickled cucumbers. Instead, the sport was invented by three fathers, as a way to entertain their bored children. Hah!

So what about the name, why PICKLEball? There are 2 main theories, it turns out. Some say it was named after their dog, Pickles, who loved chasing the ball. Others believe it comes from the pickle boat in crew where oarsmen are chosen from the leftovers of other boats. So who really knows?! But it sure is a name that sticks!

Over the years, pickleball spread beyond the boundaries of Bainbridge Island. By the 1990s, it had established itself across the US, and in the 21st century, it expanded globally! 

Why do we love it so much? We mostly love that it’s a friendly competitive sport that can be appropriate for all ages and even athletic ability. BUT, we strongly believe you should include a good warmup (shared below) and even start including some agility work in your workouts if you want to stay injury free because pickleball injuries are on the rise!

Here are 3 health benefits that we associate with playing:

1. It’s a full-body workout! Pickleball gets you moving – from quick lateral moves to gentle sprints and volleys, it exercises a variety of muscle groups. The continual movement provides cardiovascular benefits, helping to increase endurance over time. During these movements, we target different muscles, offering a well-rounded physical activity sport.

2. Improves Reflexes and Balance. The gameplay involves quick decision-making and reflex action. This not only keeps the brain engaged but also helps in refining hand-eye coordination. With the repeated change in direction and short sprints, it’s common to improve our balance and agility, which is so important as we age!

3. Low Impact Yet Effective.  One of the charms of pickleball is that it's easier on the joints compared to a lot of other sports/exercises. This makes it suitable for older individuals or those recovering from injuries. The game provides an intense workout without putting too much stress on the body, promoting longevity and reducing the risk of injury, which is key!

Wait one more…4) it’s so much FUN! Talk about a little friendly competition…this game can quickly become an addictive activity, one you don’t want to stop playing (especially until you win! ;)

See you on the court :)

Pickleball Warmup

When More Is Not Better

“You either need to start eating more, or cut back on your exercise.”

When I told this to one client who wanted to lose fat and build more muscle, she told me she hard a hard time wrapping her head around that idea. Isn’t the goal to push harder and eat less when you want to lose weight and build muscle?

More exercise is only better if we can meet the demands of more. If more is leaving us always sore, prone to injuries, in constant pain and feeling “heavy” all the time, irritable and anxious or unable to mark improvement in our workouts and in making body composition changes, we may be doing too much. Or, I could also share the perspective that if you may not be over training, but you may be under recovering.

When we consider the balance of movement and recovery, we have to remember that if we are exercising more, our recovery needs to be even more intentional and meet the demands of what we’re asking our body to do, otherwise, we send our body into a stress response that can prevent us from feeling our best and meeting fitness goals like weight loss and strength gains.

On average, most of us benefit best from training 3-5 days per week of moderate to intense workouts. You can certainly exercise 7 days per week but likely some of those days should be mobility focused or lower intensity.

If you’re participating in the BUILD program in the BBH Online Studio, you’ve already noticed that even though we schedule out 6 days of workouts for you each week, we want you to focus on meeting the 3 priority days workouts first! If you’re recovering well from those 3 workouts, you’re invited to complete our supplementary workouts. Always included are mobility focused workouts and recovery focused workouts. Every single workout shouldn’t crush you.

If you’re hitting these recommendations and not seeing results and notice your body is always exhausted, you likely need to prioritize recovery better to meet the demands of your moderate/intense workouts with these tips:

• Fuel Better: Often when I have clients track their nutrition to help troubleshoot why they aren’t seeing results from all of their hard work, I find a lack of nutrients and proper hydration. Not enough protein is a big culprit for a lot of women but also lack of energy from very low-carb diets with frequent exercising contribute to lack of results.

• Sleep Better: Ya’ll, I cannot stress the importance of this one for better recovery. Get on a schedule. Go to bed earlier. And try to keep the routine at least most weekends too.

• Consider your program: Stop over doing it! If you’re training 6-7 days per week and doing a heavy full body workout or HIIT workouts every single workout, you may want to consider varying your workouts to include recovery based workouts, lower intensity cardio and mobility focused workouts between heavy days to give your muscles more time to recover.

• Supplement: Many times, lack of important minerals from for example an insufficiently nutrient dense diet can lead to deficiencies that aid in better muscle tissue repair. Start with a basic multi-vitamin if you haven’t already!

If you feel like you need more guidance, it’s not too late to join the BUILD program on the BBH Online studio. As a member of the BBH Online studio, you can expect the availability of more personalized coaching just by reaching out to your BBH trainers any time you have a question.