Power Foods for the Brain | Neal Barnard | TEDxBismarck

Summary

The speaker shares a personal journey of his father's battle with Alzheimer's, emphasizing the impact of diet on cognitive health. He highlights research linking saturated and trans fats to increased Alzheimer's risk, while diets rich in vitamin E and colorful antioxidants like anthocyanins can significantly reduce this risk. The talk concludes with the importance of exercise in not only improving memory but also potentially reversing brain shrinkage associated with aging.

Takeaways

• 😢 The script begins with a personal account of the speaker's father's battle with Alzheimer's, highlighting the devastating impact of the disease on memory and identity.
• 🧠 Alzheimer's disease is characterized by the presence of beta-amyloid protein plaques in the brain, which are abnormal structures that contribute to cognitive decline.
• 📊 The Chicago Health and Ageing Project revealed a link between dietary habits, particularly the intake of saturated and trans fats, and the risk of developing Alzheimer's disease.
• 🍳 The speaker humorously recounts childhood memories involving bacon grease to illustrate the concept of saturated fats and their potential health risks.
• 🧀 Dairy products and meat were identified as significant sources of saturated fats, which, when consumed in higher amounts, were associated with an increased risk of Alzheimer's.
• 🚫 The presence of the APOE-[epsilon]4 allele gene significantly increases the risk of Alzheimer's, but the script emphasizes that genes are not the only determinant of the disease.
• 🥜 The script suggests that a diet rich in vitamin E, found in nuts and seeds, can help combat the oxidative damage caused by metals like iron and copper in the brain.
• 🍇 Research indicates that consuming foods high in anthocyanins, such as blueberries and grapes, can improve memory and cognitive function in older adults.
• 🌈 The importance of colorful foods is emphasized, as they are often rich in antioxidants that can protect the brain from oxidative stress.
• 🏃‍♂️ Regular exercise, particularly brisk walking, was shown to increase the size of the hippocampus, a region of the brain critical for memory, and improve memory function.
• 🥗 The speaker advocates for a dietary shift away from saturated and trans fats towards a plant-based diet rich in fruits, grains, legumes, and vegetables to promote brain health.

Q & A

What significant event occurred in the speaker's life on February 8, 2012?

The speaker's father passed away on February 8, 2012. Although his heart stopped beating on this day, the speaker notes that his father had essentially been 'dying' for years due to the progression of Alzheimer's disease.

What is the initial symptom that the speaker mentions about his father's Alzheimer's disease?

The initial symptom mentioned was memory lapses, which eventually progressed to a point where his father didn't recognize his own children.

What is the role of Beta-amyloid protein in Alzheimer's disease as described in the script?

Beta-amyloid protein is an abnormal structure that accumulates between brain cells, forming 'meatball-like' structures that are a hallmark of Alzheimer's disease.

How does the speaker describe the impact of Alzheimer's disease on a person's life?

The speaker describes Alzheimer's disease as devastating, causing a person to lose their memory, personal identity, and connections with everyone who ever mattered to them.

What is the APOE-[epsilon]4 allele and how does it relate to Alzheimer's disease risk?

The APOE-[epsilon]4 allele is a gene that, if inherited from one parent, triples the risk of Alzheimer's disease, and if inherited from both parents, increases the risk 10 to 15 times.

What dietary factor was identified in the Chicago Health and Ageing Project as a potential risk for Alzheimer's disease?

The project identified high intake of saturated fats, particularly from dairy products and meat, as a dietary factor that could increase the risk of Alzheimer's disease.

What is the significance of the study conducted in Finland regarding mild cognitive impairment and diet?

The Finnish study showed that even among individuals with the APOE-[epsilon]4 allele, those who consumed less saturated fat had an 80% reduced risk of developing memory problems, suggesting that diet can mitigate genetic risk.

How do metals like iron and copper in the brain contribute to Alzheimer's disease?

Iron and copper can oxidize in the body, leading to the production of free radicals that damage brain cells and contribute to the development of Alzheimer's disease.

What is the role of vitamin E in relation to Alzheimer's disease as presented in the script?

Vitamin E, an antioxidant found in foods like spinach, mangoes, nuts, and seeds, can neutralize free radicals and reduce the risk of Alzheimer's disease.

What effect did the consumption of grape juice have on the memory of the elderly participants in the study mentioned in the script?

The study found that after three months of consuming grape juice daily, the elderly participants experienced improvements in their memory and recall.

What is the connection between anthocyanins and the benefits observed in the memory improvement studies with blueberries and grapes?

Anthocyanins, the pigments that give blueberries and grapes their color, are powerful antioxidants that can cross the blood-brain barrier and contribute to improved memory and recall.

What dietary recommendations does the speaker suggest to protect the brain and reduce the risk of Alzheimer's disease?

The speaker recommends reducing the intake of saturated and trans fats, increasing the consumption of colorful fruits and vegetables rich in antioxidants, and incorporating vitamin E and anthocyanins into the diet.

How does exercise impact brain health according to the University of Illinois study mentioned in the script?

The study found that brisk walking three times a week for a year helped to prevent the shrinkage of the hippocampus, which is critical for memory, and improved memory performance in the participants.

What is the speaker's personal exercise plan and how does it relate to the findings of the University of Illinois study?

The speaker humorously describes their personal exercise plan as arriving late at the airport with heavy luggage and running for the plane. This is a playful reference to the study's findings that a brisk 40-minute walk three times a week can improve memory and reverse brain shrinkage.

Outlines

00:00

😢 Impact of Alzheimer's Disease and Genetic Factors

The speaker begins by sharing the personal story of his father's battle with Alzheimer's disease, highlighting the gradual loss of memory and personality changes that accompany the condition. He emphasizes the devastating effects of Alzheimer's, noting that it not only affects the individual but also erodes the connections with loved ones. The speaker then introduces the presence of beta-amyloid protein in the brains of those with Alzheimer's, which forms abnormal structures indicative of the disease. He discusses the prevalence of the condition, particularly in older adults, and touches on genetic predispositions, specifically the APOE-ε4 allele, which significantly increases the risk of developing Alzheimer's. The speaker concludes this paragraph by suggesting that while age and genetics play a role, there may be more proactive steps that can be taken to mitigate the risk of Alzheimer's.

05:01

🍳 Diet and Alzheimer's: The Role of Saturated and Trans Fats

This paragraph delves into the correlation between diet and Alzheimer's disease, referencing the Chicago Health and Ageing Project, which studied the diets of hundreds of people and their cognitive health over time. The speaker points out that high consumption of saturated fats, primarily found in dairy products and meats, was linked to a higher risk of developing dementia. The study revealed that those who consumed less saturated fat had a lower risk of Alzheimer's. The speaker uses a personal anecdote about his mother's use of bacon grease to illustrate the concept of saturated fats and their potential harm. The paragraph also mentions the harmful effects of trans fats found in pastries and doughnuts, which were similarly associated with an increased risk of cognitive decline.

10:01

🥦 Diet and Cognitive Health: The Influence of Fats and Antioxidants

The speaker continues the discussion on diet's impact on cognitive health, focusing on the role of fats and antioxidants. He describes a study from Finland that examined the diets of over 1,000 adults and their subsequent cognitive function, finding that those who avoided bad fats had a reduced risk of memory problems, even if they carried the Alzheimer's-linked APOE-ε4 gene. The speaker then introduces the concept of metals like iron and copper in the brain, which can contribute to oxidative stress and the formation of free radicals, potentially damaging brain cells. He suggests that sources of these metals, such as cast iron pans, copper pipes, and certain foods, could be factors in cognitive decline. The paragraph concludes with the introduction of vitamin E as a natural antioxidant that can neutralize free radicals, with research indicating that higher intakes of vitamin E are associated with a reduced risk of Alzheimer's.

15:01

🏃‍♂️ Exercise and Brain Health: Reversing Cognitive Decline

In the final paragraph, the speaker shifts the focus to the benefits of exercise on brain health. He cites a study from the University of Illinois that demonstrated how regular brisk walking could halt the shrinkage of the hippocampus, a region of the brain critical for memory, and even promote its growth. This increase in hippocampal volume was associated with improved memory performance among the participants. The speaker humorously proposes his own exercise plan, which involves rushing to catch flights with heavy luggage, before outlining a more practical and gradual increase in walking duration to achieve the recommended 40 minutes of brisk walking three times a week. He concludes with a heartfelt reflection on the potential benefits of these lifestyle changes for preserving cognitive health and the preciousness of time with loved ones.

Keywords

💡Alzheimer's disease

Alzheimer's disease is a progressive neurodegenerative disorder that causes memory loss and cognitive decline. It is the central theme of the video, as the speaker discusses the impact of this disease on personal identity and relationships. The script describes the physical manifestations of Alzheimer's, such as the presence of beta-amyloid protein in the brain, and the emotional toll it takes, as the speaker's father loses his memory and identity.

💡Memory lapses

Memory lapses refer to temporary moments of forgetfulness or difficulty recalling information. In the context of the video, memory lapses are an early symptom of cognitive decline, particularly in relation to Alzheimer's disease. The script uses the term to illustrate the gradual deterioration of the speaker's father's cognitive abilities, eventually leading to not recognizing his own children.

💡APOE-[epsilon]4 allele

The APOE-[epsilon]4 allele is a gene variant associated with a higher risk of developing Alzheimer's disease. The video explains that having this gene from one parent can triple the risk, while inheriting it from both parents can increase the risk significantly. This concept is integral to the discussion on the genetic predisposition to Alzheimer's and the limitations of genetic influence on the disease.

💡Saturated fat

Saturated fat is a type of fat found primarily in animal products, such as bacon and dairy, which can raise cholesterol levels. The video highlights research indicating a correlation between high intake of saturated fat and an increased risk of Alzheimer's disease. The speaker's childhood memory of his mother saving bacon grease exemplifies the presence of saturated fat in everyday life.

💡Trans fats

Trans fats are unsaturated fats that have been hydrogenated, making them solid at room temperature. They are often found in processed foods and can be harmful to health. The script mentions trans fats as another dietary factor linked to an increased risk of dementia, including Alzheimer's disease.

💡Mild cognitive impairment

Mild cognitive impairment is a condition characterized by slight but noticeable difficulties with cognitive tasks such as memory, attention, language, or problem-solving. The video uses this term to discuss the early stages of cognitive decline that can precede Alzheimer's disease, emphasizing the importance of diet in managing or preventing such impairments.

💡Free radicals

Free radicals are molecules with unpaired electrons that can cause damage to cells and tissues by oxidation. In the video, the speaker explains how the presence of iron and copper in the brain can lead to the production of free radicals, which may contribute to the development of Alzheimer's disease by damaging brain cells.

💡Vitamin E

Vitamin E is an antioxidant that helps protect cells from the damage caused by free radicals. The video discusses the role of vitamin E in reducing the risk of Alzheimer's disease, especially when consumed in its natural form from foods like nuts and seeds, rather than as a supplement.

💡Anthocyanins

Anthocyanins are a type of antioxidant found in fruits, vegetables, and grains, giving them their vibrant colors. The script mentions anthocyanins as part of the colorful foods that have been shown to improve memory and cognitive function, as demonstrated in studies involving grape and blueberry juice.

💡MyPlate

MyPlate is a visual representation of the five food groups recommended for a balanced diet, developed by the United States Department of Agriculture. The video references MyPlate as an example of dietary guidelines that emphasize fruits, grains, vegetables, and protein sources other than meat, aligning with the speaker's advocacy for a diet that can help prevent cognitive decline.

💡Hippocampus

The hippocampus is a region of the brain that plays a crucial role in memory formation and spatial navigation. In the video, the speaker cites research showing that exercise can prevent the shrinkage of the hippocampus associated with aging, thereby improving memory and cognitive function.

Highlights

The speaker's father passed away on February 8, 2012, but had been experiencing the effects of Alzheimer's for years.

Alzheimer's disease involves memory lapses leading to a complete loss of identity and independence.

Beta-amyloid protein accumulation in the brain is a hallmark of Alzheimer's disease.

Approximately half of Americans develop Alzheimer's by their mid-80s.

The APOE-[epsilon]4 allele gene significantly increases the risk of Alzheimer's disease.

The Chicago Health and Ageing Project studied the link between diet and cognitive decline.

High saturated fat and trans fat intake is associated with a higher risk of Alzheimer's.

Avoiding bad fats can reduce the risk of memory problems, even for those with the APOE-[epsilon]4 allele.

Iron and copper in the body can lead to the production of harmful free radicals in the brain.

Vitamin E, found in nuts and seeds, acts as an antioxidant to combat free radicals.

Consuming colorful foods rich in antioxidants like anthocyanins can improve memory and cognitive function.

The Physicians Committee for Responsible Medicine proposed a new dietary guideline focusing on fruits, grains, legumes, and vegetables.

The introduction of MyPlate by the USDA reflects a shift towards a more plant-based diet.

Regular exercise can reverse brain shrinkage and improve memory function.

A simple exercise regimen of a 40-minute brisk walk three times a week can have significant cognitive benefits.

The speaker emphasizes the potential for diet and lifestyle changes to prevent or delay the onset of Alzheimer's disease.

The presentation concludes with a heartfelt appeal to the audience to adopt these practices for the sake of their brain health.

Transcripts

Translator: Peter van de Ven Reviewer: Denise RQ

Thank you for joining me.

On February, 8, 2012, my father passed away.

The truth is that was the day his heart stopped beating.

For all intents and purposes, my father had died years earlier.

It started with memory lapses,

and as time went on, his memory failed more and more,

and it got to the point where he didn't know

his own kids who came in to see him.

His personality changed,

and his ability to take care of himself was completely gone.

And...

If you could make a list of all the things that could ever happen to you,

the very last thing on your list, at the very bottom of the list,

the thing you want the least is Alzheimer's disease,

because when you lose your memory, you lose everything.

You lose everyone who ever mattered to you.

If you could look into the brain of a person who has this disease,

what you see is, between the brain cells are these unusual looking structures.

Beta-amyloid protein comes out of the cells,

and it accumulates in these little meatball-like structures

that are in front of you, on a microscopic slide.

They shouldn't be there,

and they are a hallmark of Alzheimer's disease.

This disease affects about half of Americans by their mid 80s.

You could say to your doctor,

"OK, I don't want that. What can I do to stop that?"

Your doctor will say, "Well, its old age and it's genetics."

There's a gene - it's called the APOE-[epsilon]4 allele.

If you have this gene from one parent, your risk is tripled;

if you got it from both parents,

your risk is 10 to 15 times higher than it was before.

What's the answer? Get new parents?

No, I don't think so. That's not it.

So, I'm sorry: it's old age, it's genes, period, that's it;

there's not a darn thing you can do just wait for it to happen.

Or maybe not.

In Chicago, researchers started something called

the Chicago Health and Ageing Project.

What they did was they looked at what people in Chicago were eating.

They did very careful dietary records in hundreds and hundreds of people,

and then they started to see who, as the years go by,

stayed mentally clear, and who developed dementia.

The first thing they keyed in on

was something that I knew about as a kid growing up in Fargo, North Dakota -

My mom had five kids, we would run down to the kitchen to the smell of bacon.

My mom would take a fork,

and she'd stick it into the frying pan and pull the hot bacon strips out

and put them on a paper towel to cool down,

and when all the bacon was out of the pan, she would carefully lift up that hot pan

and pour the grease into a jar to save it -

that's good bacon grease, you don't want to lose that!

My mother would take that jar,

and she would put it

not in the refrigerator but she'd put it on the shelf,

because my mother knew that as bacon grease cools down,

what happens to it?

It solidifies.

And the fact that it's solid at room temperature

is a sign that bacon grease is loaded with saturated fat, bad fat.

We've known for a long time that that raises cholesterol,

and there's a lot of in bacon grease.

And by the way, the next day,

she'd spoon it back into the frying pan and fry eggs in it;

it's amazing any of her children lived to adulthood.

That's the way we lived.

The number one source of saturated fat is actually not bacon,

it's dairy products, cheese, and milk, and so forth;

and meat is number two.

In Chicago, some people ate relatively little saturated fat,

around 13 grams a day,

and others ate about twice that much,

and the researchers just looked at who developed Alzheimer's disease.

And can I show you the figures?

Here's the low group, and there is the high group.

In other words, if you are avoiding the bad fat, your risk was pretty low,

but if you were tucking into the cheese and the bacon strips,

your risk was two, three, or more-fold higher,

Then they looked not just at saturated fat,

they looked at the fat that's in doughnuts and pastries;

you know what that is, that's trans fats you'll see on the labels.

They found the very same pattern in there, too.

So, the people who tended to avoid the saturated fat and the trans fats,

wanted to avoid them for cholesterol and heart disease reasons,

but they also seem to affect the brain.

Then researchers in Finland said, "Wait a minute, let's go further."

There is a condition we call mild cognitive impairment.

You're still yourself - you're managing your checkbook,

you're driving, your friends know it's you -

but you're having mental lapses, especially for names and for words.

They brought in over 1,000 adults, they were 50 years old,

and they looked at their diets.

Then, as time went on, they looked to see

who developed mild cognitive impairment.

Some of these people ate relatively little fat,

some people ate a fair amount,

and then they looked at whose memory started to fail.

They found exactly the same pattern.

In other words, it's not just, "Will I get Alzheimer's disease?"

but, "Will I just have old age memory problems?"

Well, what about that gene, that APOE-[epsilon]4 allele

the one that condemns you to Alzheimer's disease?

Well, they then redid the study, and they focused only on those people,

and some of these people ate relatively little fat,

some people ate more,

and--

...Exactly the same.

In other words, if you are avoiding the bad fats,

even if you have the gene,

your risk of developing memory problems was cut by 80%.

And this is my most important point:

genes are not destiny.

Let's take another look in those plaques.

We know there's beta amyloid protein, but there's also iron and copper.

Metals in my brain?

That's right, there are metals in foods, and they get into the brain.

Now think about this: I have a cast-iron pan,

and we had a backyard barbecue, and a week later, I remember,

"Oh...

I left my frying pan on the picnic table, and it rained last week."

What happened to my pan?

It rusted, and that rust is oxidation.

Or you take a shiny new penny, and does it stay shiny forever?

No, it oxidizes too.

Well, iron and copper oxidize in your body,

and as they do that,

they cause the production of what are called free radicals.

You've heard of free radicals:

free radicals are molecules

that are swimming around in your bloodstream,

and they get into the brain, and they act like sparks

that seam through the connections between one cell and the next.

So, how is this happening?

Where am I getting all this iron? Where am I getting all this copper?

How can that be?

How many people have a cast iron pan?

Let me see hands.

If that's your once a month pan, I'm going to say, "Who cares?"

But if it's every single day, you're getting the iron into your food,

and it's more iron than your body needs.

Or copper pipes. Who has copper pipes?

That water sits in the copper pipes all night long,

and in the morning it goes into the coffee maker,

and you're drinking that copper,

you get more than you need,

and it starts producing these free radicals that go to the brain.

If you're a meat eater, of especially liver,

there's iron and copper in those foods too.

And we used to think, "Isn't that great?"

until we realized iron is a double-edged sword.

You need a little bit, but if you have too much,

it becomes toxic.

Vitamins.

Vitamin manufacturers put in vitamin A, and the B vitamins,

and vitamin C, and vitamin D.

And then they throw in iron and copper, thinking, "Well, you need these,"

not recognizing you're already getting enough in foods,

and if they add it to your supplement, you are getting too much.

OK, so what am I saying?

What I'm saying is aside from the fact that the saturated fat and the trans fats

will increase our risk, these metals will, too,

and they are causing sparks to form in the brain,

free radicals to form that seam through the connections.

And if that's the case, then I need a fire extinguisher.

And we have one, and it's called vitamin E.

Vitamin E is in spinach, and it's in mangoes,

and it's especially in nuts and seeds.

And in Chicago,

some people eat a little bit of it, and some people eat a lot of it,

and the beauty of this is vitamin E is an antioxidant:

it knocks out free radicals.

So, if what I'm saying is true,

then the people in Chicago who ate only a little bit of vitamin E

would be at much higher risk than people who ate a lot,

and that's exactly what the research showed.

People getting eight milligrams a day of vitamin E

cut their risk of Alzheimer's by about half

compared to people getting less than that.

Hmm, OK, how do I get that?

It's very, very easy: run to the store and just buy a bottle of vitamin E pills.

No, I don't think so, and here's why not.

Nature has eight forms of vitamin E.

It's built into nuts and into seeds,

but if I put it into my supplement pill,

I can legally call it vitamin E if it has only one form.

And if you're eating too much of one form of vitamin E,

it reduces your absorption of all the others.

So, you want to get it from food;

that's the form that nature has designed for us,

and that's the form that we've evolved with.

We can go a step further.

Oh, by the way, I forgot to tell you.

How much should I have?

If I put some nuts or seeds into the palm of my hand,

by the time it hits your fingers, that's just one ounce,

and that's about five milligrams of vitamin E, right there.

The trick is: don't eat it;

because if you do, you know what happens.

If you have those diced salty almonds, and you've eaten them:

you fill your hand again, and then you eat it again.

There's something about salty cashews and almonds, is it just me?

There's something about them, they're a little bit addicting in some way.

So, don't do that, that's going to be way more than you need.

The answer is pour them into your hand,

and then crumble them up, and put them on your salad,

or put them on your oatmeal, or on your pancakes, or something.

Use them as a flavoring not as a snack food,

then you're going to be OK.

All right, researchers at the University of Cincinnati

went one step further.

Not just saturated fat, not just trans fats, not just vitamin E,

but they said,

"What about color?"

Look at blueberries and grapes: that color that they have is dramatic.

And the colors of blueberries aren't just there to make them pretty,

those are called anthocyanins.

They brought in a group of individuals into a research study:

average age: 78, and everyone was already having memory problems.

And what they asked them to do was to have grape juice, a pint a day.

A cup in the morning, a cup at night.

Three months later, they tested everyone,

and their memory was better, and their recall was better.

Three months?

That sounds too easy. How can that be?

Well, think about it: a grape has a rough life.

A grape has to sit on the vine, all day long under the sun,

and exposed to the elements, and it has no protection.

Or does it?

That purple color, those anthocyanins

happen to be powerful antioxidants, just like vitamin E,

but they're the grape form,

and if you consume them, they go into your bloodstream.

And if that's true, it doesn't have to be grapes,

it could be anything that has that color.

Like blueberries.

So, back into the laboratory:

a new group of patients, they came in, they all had memory problems.

And three months on blueberry juice,

Their memory was better, their recall was better.

Now, the moral of the story is not to have grapes and blueberries,

and blueberry juice, and grape juice.

No, the answer is color.

If you look at the colorful foods, there's an important lesson there for us.

You walk into the grocery store,

and from a hundred feet away, looking at the produce department,

you can recognize beta-carotene,

lycopene, anthocyanins.

Your retina can detect them

because that's the orange color of a carrot, or the red color of a tomato,

or the purple color of a grape.

And the brain also tells you they're pretty, they're attractive,

you can recognize antioxidants, you're drawn to them.

So, back in 2009, my organization,

the Physicians Committee for Responsible Medicine,

went to the Department of Agriculture.

We said, "This is important. Let's throw out the pyramid."

The pyramid was a nice shape,

but it had a meat group, and it had a dairy group,

despite the fact that people who don't eat meat or dairy products

happened to be healthier than people who eat them.

And also, who eats off a pyramid anyway?

We eat off a plate.

So, we devised a plate that said

fruits, and grains, and legumes - that's the bean group - and vegetables,

those should be the staples.

Well, we gave this to the USDA in 2009, and we didn't hear back from them.

So, in 2011, we sued the federal government,

the Physicians Committee filed a lawsuit against the USDA,

simply to compel response.

And did you see what the US government came out with in 2011?

I'm not taking any credit for this,

but this is now US government policy, it's called MyPlate,

and it does look in some way similar

to what we'd sent them a couple of years earlier.

Fruits, and grains, and vegetables,

and they have this thing called 'the protein group.'

The protein group could be meat,

but it could be beans, or tofu, or nuts, or anything that's high in protein,

it doesn't have to be meat.

In fact, there is no meat group anymore in federal guidelines.

There's a dairy group there, but to their credit, soy milk counts.

So, things are improving.

So far, what we've talked about

is getting away from the saturated fats, that's in cheese, and bacon, and meats;

getting away from the trans fats and snack foods;

you're having the vitamin E and the colorful foods;

and there's one more step.

It's not all food, there's something to say about exercise.

At the University of Illinois,

researchers brought in a large group of adults, 120 of them,

and they said, a brisk walk, three times a week.

After a year, everyone went into the laboratory for a brain scan.

They measured the hippocampus

which is at the center of the brain, and it's the seat of memory:

it decides what should be let through into memory,

and what should not be let through.

It turned out that this organ,

which is gradually shrinking in older adults,

suddenly, stopped shrinking.

The exercisers found

that their hippocampus was a little bit bigger,

and a little bit bigger, and a little bit bigger,

it was as if time was going backwards: It reversed brain shrinkage,

and on memory tests, they did substantially better.

So, I've devised my own exercise plan.

I'd like to present it to you, I do this three times a week.

Arrive at the airport as late as possible,

carry massively heavy luggage, and just run for the plane.

(Laughter)

At the University of Illinois they had their own ideas,

and their idea was a little simpler.

Do a ten-minute walk, and do it three times a week.

And then, next week, let's do a 15-minute walk,

and the week after that, 20.

All they did was add five minutes a week until they got to 40 minutes.

And a 40-minute brisk walk

- this is not a trudge, but it's a good brisk walk -

40 minutes, three times a week

is all you need to improve memory and reverse brain shrinkage.

Very simple.

What I would like to do is to go back in time,

and I want to sit down with my dad,

and I want to say, "Dad, I found out something really important.

We can change our diet,

we don't really need that cheese and that bacon.

There's plenty of healthy things that we can eat.

Let's bring in the colorful vegetables and fruits,

let's make them part of our everyday fair.

Let's lace up our sneakers, let's exercise together."

It's too late for him.

But it's not too late for you.

It's not too late for me either,

and if we take advantage of what we have now learned

about how we can protect our brain,

then perhaps, families will be able to stay together a little bit longer.

Thank you very much.