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“I attribute my success to this - I never gave or took any excuse.” - Florence Nightingale

The Daily Tonic is a two to five minute read sharing science backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Wednesday. Everyday items are all getting pricier, yet we keep swiping our credit cards like it's no big deal. Diapers are getting so expensive it makes you wonder if kids are even worth it at this point. And don't get us started on the cost of a decent burger or eggs these days. But here's something that shouldn't be taken so lightly: the cost of dementia. It's a price that no one wants to pay, yet millions are affected by it every day. So, while we're busy shelling out for our everyday items, let's not forget to invest in our most valuable asset: brain health. Let’s dive in.

Protect Your Brain From Dementia

Dementia is a growing problem in the United States. Approximately one in every ten people over 65 gets diagnosed with dementia, and unfortunately, the disease is trending in the wrong direction. Experts predict that the number of people living with dementia will double in the next twenty years. But here's the good news: a recent study has identified twelve behaviors that can help delay or prevent dementia by up to 40%.

First up, after the age of 40, make sure to maintain a systolic blood pressure of 130 mm Hg or less. High blood pressure can damage blood vessels in the brain, leading to cognitive decline. So, keep an eye on your numbers and stay within the healthy range.

Next, limit your alcohol intake to a maximum of two to three drinks per week. Alcohol consumption in excess can damage brain cells, leading to memory problems and other cognitive issues. And remember, the ideal amount of alcohol to optimize your health is zero, but we get it — we all have to live a little.

Speaking of living a little, socialization is also essential. Connect with friends at least three times per week. This can be calls, texts, coffee, meals, Zoom, or FaceTime. Do what it takes and make sure you’re not socially isolated. Humans are social creatures, and isolation can lead to depression, anxiety, and cognitive decline.

We all know smoking is bad for our lungs, but it turns out it's terrible for our brains, too. Stop smoking and support others to stop smoking. Second-hand smoke is also associated with dementia.

Daily walks are an easy way to maintain physical activity and protect our brains. For bonus points, do some resistance exercise two to three times per week. Exercise has been proven essential in maintaining cognitive function and reducing the risk of dementia.

Another thing to keep in mind is obesity. Try to keep your BMI under 30. If you have a lot of muscle, there are better measures than BMI. If that is the case, you can use other measurements to assess your health. Men should try to keep their waist under 38 inches, and women should aim for under 35 inches. Obesity is associated with a higher risk of cognitive decline and dementia.

Keep an eye on your blood pressure and fasting blood sugar levels. Make sure they are under 130/85 and 100 mg/dl, respectively. Of course, always consult your physician to determine your healthy range. I am just a newsletter writer with access to Google and too many open tabs on my computer.

You should also stop wearing headphones at maximum volume. Hearing loss is associated with the development of dementia. And, if you develop hearing loss, use hearing aids. Protecting our hearing can protect our brains.

The key takeaway? These goals are all super doable, and by working at them, you're giving your body the best chance at preventing the onset of dementia as you age. By taking care of our bodies, we're taking care of our minds. So, save this email, forward it to some friends, and start working on some of these healthy habits with your future in mind. It's never too early or too late to start protecting your brain.

Together with Atlas Coffee Club

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Kick The Funk. Take A Walk.

What should you do next time you are feeling grumpy? According to recent research, the solution is simple: go for a walk. Not only will it turn your frown upside down, but it may also protect your brain from memory loss.

But wait, there’s more! You can improve your cognitive function and memory by picking up the pace and turning your leisurely stroll into a brisk walk. Just remember that consistency is key! Those who were able to commit to a regular 30-minute brisk walk five times a week saw the most significant benefits.

So, grab your sneakers and head outside for a walk next time you're feeling anxious, grumpy, or just a bit down. It's an easy and free way to give your brain a boost and your mood a lift.

Tonic Shots

• It’s always a good idea to have some low-carb recipes on hand. Check this list out for some delicious options that won’t make your blood sugar levels spike. 50 Recipes!

• The FDA just approved a drug to treat a rare form of ALS. However, the drug was approved through an accelerated approval pathway, meaning that additional research still needs to be done before scientists can conclusively say that it works. Read more.