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In this enlightening episode, I chat with Drs Emily and Mitch Clionsky about their new book “Dementia Prevention: Using Your Head to Save Your Brain.” From the hidden dangers of sleep apnea to the role of exercise and social connections in maintaining brain health, we tackle it all. We also delve into how sleep apnea treatment can drastically improve cognitive function and the significant impact of lifestyle choices on dementia risk. Let's get smarter together!

5 Key Lessons:

1. Hidden Risks of Sleep Apnea: Emily and Mitch reveal eye-opening statistics showing that sleep apnea can start as early as age 58 and discuss how untreated sleep apnea correlates strongly with cognitive decline. Addressing sleep apnea can be life-changing, improving both quality of life and brain health.
2. Understanding Nocturia: Frequent nighttime urination isn’t just a nuisance; it can indicate underlying sleep apnea. By treating sleep apnea, you can often reduce nocturia and prevent overactive bladder problems during the day.
3. Role of Exercise: Emily emphasizes the profound effects of regular exercise on mental health, likening it to taking antidepressants. Even starting with small, consistent walks can offer substantial benefits.
4. Impacts of Air Pollution: Mitch warns us about the cognitive risks associated with air pollution, stressing the importance of clean air for brain health. He suggests that spending time in nature, away from polluted areas, is crucial for mental and cognitive well-being.
5. Post-COVID Brain Fog: We discuss how common cognitive issues following COVID can persist and affect daily life. Understanding these impacts can help develop better strategies for recovery and long-term brain health.

Call to Action:

💡Leave a comment on how you plan to protect your brain health!

Next week:

I have put together an amazing show with you in mind.

📕 Resources:

https://createthebestme.com/ep086

https://www.braindoc.com

Dementia Prevention Checklist https://braindoc.com/checklist-intro/

Grab your copy of “Dementia Prevention: Using Your Head to Save Your Brain” https://braindoc.com/dementia-prevention/where-to-buy/

Related Episode:

🎧 Listen to this episode:

Transform Your Brain Health Holistic Tips https://www.buzzsprout.com/1949561/episodes/15549367

#BrainHealth #DementiaPrevention #SleepApnea #MidlifeSuccess #CreateTheBestMe #BrainDoc #MentalWellness #Alzheimers #TBI #Parkinsons #Traumat

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In today’s episode, I'm sharing 5 daily habits that might be silently draining your energy and how we can tackle them head-on. As someone who's over 50, I know firsthand how these habits can impact us. We’ll discuss how dwelling on the past, scrolling through social media, holding grudges, and stressing over things we cannot control take a toll on our energy levels. I’ll also provide practical strategies to manage and overcome these habits so you can feel more vibrant and energized daily.

5 Key Lessons:

1. Dwelling in the Past:

• It's okay to reflect, but living in past regrets can drain your energy. Learn from it, make necessary adjustments, and acknowledge the good it brought you.

2. Social Media Overload:

• Limit your time on social media. Remember, what you see is often a filtered reality. Focus on your beautiful, unedited life.

3. Fear of Aging:

• Aging is a gift! Cherish it by taking care of your body with healthy eating, regular exercise, and adequate sleep. Use your experience to make positive changes in the world.

4. Holding Grudges:

• Harboring anger hurts you more than the other person. Forgive not to forget, but to free up space for positive energy and thoughts in your life.

5. Stressing Over the Uncontrollable:

• Stressing over things you can't control is futile. Sometimes, letting go is the best solution, as life has a way of working things out in the end.

Call to Action:

💬 Can't wait to see the changes these tips bring to your life?

Make sure to like, share, and subscribe for more life-changing insights! Share your thoughts and experiences in the comments below!

Next Week’s Episode:

Join us next week to learn how simple lifestyle changes can benefit your brain health and help you combat dementia.

📕 Resources:

https://createthebestme.com/ep085

Related Episodes:

🎙️ Listen to this Episode:

7 Strategies For Challenging Your Negative Thoughts https://www.buzzsprout.com/1949561/episodes/15817188

Overcome Anxiety With These Proven Strategies https://www.buzzsprout.com/1949561/15076401

#EnergyBoost #MidlifeWellness #CreateTheBestMe #HealthyHabits #LifeAfter50 #TransformativeYears #Empowerment #CarmenHecox

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In this episode, we discuss the intricacies of self-sabotage, highlighting common behaviors such as procrastination, perfectionism, and self-criticism. Janet Zavala shares her expertise on recognizing these behaviors and transforming them into opportunities for growth. We also dive into personal stories illustrating how self-sabotage has impacted our lives and explore effective strategies for fostering a supportive community. Whether you're struggling with negative self-talk or looking to build more meaningful relationships, this episode is packed with valuable insights to help you thrive.

5 Key Lessons:

1. Recognizing Self-Sabotage: Understanding that behaviors like procrastination, perfectionism, and self-criticism are coping mechanisms that hinder growth.
2. Reframing Failure: Viewing failure as a learning experience rather than a negative outcome can help you move forward with resilience and self-forgiveness.
3. Root Causes: Identifying the underlying causes of self-sabotage, such as low self-esteem and negative reinforcement from upbringing, is crucial for making positive changes.
4. Building Community: The importance of intentionality and effort in creating supportive relationships and avoiding isolating behaviors.
5. Positive Reprogramming: Counteracting negative beliefs with positive self-talk and surrounding yourself with uplifting individuals to foster a healthy mindset.

Call to Action:

Check out the full episode on our website to learn more about the strategies for overcoming self-sabotage and about Janet Zavala's work.

Next Week’s Episode:

📅 Next Week: Join us next week as I’ll discuss 5 Daily Habits that Drain Your Energy (and How to Fix Them).

📕 Resources:

https://createthebestme.com/ep084

https://janetzavalacoaching.com

Related Episodes:

🎙️ Listen to this:

7 Strategies For Challenging Your Negative Thoughts https://www.buzzsprout.com/1949561/episodes/15817188

Stop Living on Autopilot https://www.buzzsprout.com/1949561/episodes/15395445

#SelfSabotage #PersonalGrowth #MentalHealth #SelfImprovement #MidlifeTransformation #UnlockPotential #JanetZavalaCoaching #CreateTheBestMe

📨 Newsletter:

https://createthebestme.com/newsletter/

👀 Connect With Me:

Website: https://createthebestme.com

Facebook: https://www.facebook.com/createthebestme

Instagram: https://www.instagram.com/carmenhecox/

TikTok: www.tiktok.com/@carmenhecox
YouTube: https://www.youtube.com/@createthebestme

LinkedIn: www.linkedin.com/in/carmen-hecox

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