CHAPTER 9 Week 2: Companions to LUV

Question 1

What did Marcus vow to do after his diagnosis of mild cognitive impairment?

Answer 1

Fight back before it progressed to anything more serious.

Question 2

What unusual symptoms did Marcus’s family notice?

Answer 2

Forgetfulness, lapses in judgment, anxiety, changes in mood and overall behavior.

Question 3

What lifestyle habits did Marcus’s neurologist recommend to improve his condition?

Answer 3

Improve nutrition, be more active, and resolve chronic insomnia.

Question 4

What was found to be high in Marcus’s laboratory tests?

Answer 4

Uric acid levels.

Question 5

What lifestyle changes did Marcus implement to improve his health?

Answer 5

Increased exercise, cut carbs, sugar, wheat, and beer.

Question 6

What book did Marcus’s neurologist recommend for education on cognitive health?

Answer 6

Grain Brain.

Question 7

What did Marcus manage to improve after changing his lifestyle?

Answer 7

His mental faculties and chronic insomnia.

Question 8

What is the relationship between uric acid and cognitive decline?

Answer 8

Elevated uric acid is linked to an increased risk of cognitive deficits.

Question 9

What role does uric acid play in the brain?

Answer 9

It induces oxidative stress and inflammation, damaging cerebral tissue.

Question 10

What has Dr. Dale Bredesen achieved with his patients?

Answer 10

Remarkable results by rebalancing metabolisms through lifestyle adjustments.

Question 11

What is a significant independent risk factor for sleep disorders?

Answer 11

Elevated uric acid.

Question 12

How does poor sleep affect uric acid levels?

Answer 12

It directly increases the risk of elevated uric acid.

Question 13

What minimum amount of sleep is recommended for health?

Answer 13

At least seven hours.

Question 14

What is a good strategy for dealing with anxious thoughts before bed?

Answer 14

Write down worries and action items to address them.

Question 15

What should be avoided in the bedroom to promote better sleep?

Answer 15

Brain- and eye-stimulating electronics.

Question 16

What is the ideal bedroom temperature range for sleep?

Answer 16

Between sixty-five and seventy degrees.

Question 17

What is the effect of early morning light on sleep?

Answer 17

It resets the body’s clock by influencing the circadian rhythm.

Question 18

How should one adjust sleep habits to reach the goal of seven hours?

Answer 18

In fifteen- or thirty-minute increments.

Question 19

What is the problem with chronic use of sleep aids?

Answer 19

It can create psychological dependency.

Question 20

What is the difference between sedation and natural sleep?

Answer 20

Sedation is not the same as sleep.

Question 21

Fill in the blank: Sleep might be our greatest _______.

Answer 21

metabolic hack.

Question 22

What is the main difference between sedation and natural sleep?

Answer 22

Sedation is not the same as sleep.

Question 23

What are some sleep-promoting supplements mentioned?

Answer 23

• Melatonin
• Valerian root
• Cannabidiol (CBD) supplements

Question 24

What is the potential benefit of short-term prescription sleep aids?

Answer 24

They may be beneficial under the guidance of a doctor.

Question 25

Which deficiencies can contribute to poor sleep?

Answer 25

* Vitamin D * Magnesium

Question 26

What substances can disrupt sleep?

Answer 26

* Prescription medicine * Caffeine * Alcohol * Nicotine

Question 27

What is the recommended caffeine cutoff time to avoid sleep disruption?

Answer 27

2:00 p.m.

Question 28

True or False: Alcohol has a sedative effect that does not disrupt sleep.

Answer 28

False

Question 29

What should be the ideal time gap between dinner and bedtime?

Answer 29

Approximately three hours

Question 30

What types of foods may be difficult to digest before bedtime?

Answer 30

* Fatty foods * Cheesy foods * Spicy foods * Fried foods

Question 31

What is nocturnal hypoglycemia?

Answer 31

Low nighttime blood glucose levels that can cause insomnia.

Question 32

Fill in the blank: Foods high in _______ can promote sleep.

Answer 32

tryptophan

Question 33

What is one popular technology for tracking sleep quality?

Answer 33

Ōura ring

Question 34

What are some benefits of exercise related to uric acid levels?

Answer 34

* Supports healthy metabolism of sugar * Reduces inflammation * Fosters balanced hormones * Activates antioxidant processes

Question 35

What is the minimum recommended duration of aerobic physical activity?

Answer 35

Twenty minutes a day

Question 36

What should a comprehensive workout routine include?

Answer 36

* Cardio * Strength training * Stretching

Question 37

What is a realistic starting point for someone leading a sedentary lifestyle?

Answer 37

A twenty-minute walk daily

Question 38

How can one remove barriers to regular exercise?

Answer 38

Plan how and when you will work out

Question 39

What is the suggested increase in workout duration for those already exercising?

Answer 39

At least thirty minutes a day, five days a week

Question 40

What is one benefit of exercising with others?

Answer 40

Helps keep you motivated

Question 41

What can be a way to sneak in physical activity during busy days?

Answer 41

Break up the routine into bite-size chunks

Question 42

What effect does high-intensity exercise have on uric acid levels?

Answer 42

It can elevate uric acid temporarily.

Question 43

How does nature affect stress levels?

Answer 43

It activates the relaxation-promoting parasympathetic nervous system.

Question 44

What physiological benefits does being in nature provide?

Answer 44

* Lowers cortisol levels * Reduces blood pressure * Supports immune function

Question 45

What physical benefits can nature provide according to the text?

Answer 45

Lowering inflammation, reducing blood pressure, supporting immune function ## Footnote These benefits are linked to mechanisms such as increased vitamin D production.

Question 46

How does nature influence our stress levels?

Answer 46

Activates the relaxation-promoting parasympathetic nervous system and dampens the sympathetic nervous system ## Footnote This fosters a positive outlook and reduces cortisol levels.

Question 47

What are some mental benefits of spending time in nature?

Answer 47

Improved focus, increased empathy, reduced impulsivity ## Footnote These benefits contribute to better mental health.

Question 48

What is Shinrin-yoku?

Answer 48

The practice of spending time in nature to benefit from its healing effects, translates to 'taking in the forest atmosphere' ## Footnote This practice is recognized in Japanese culture.

Question 49

What is a recommended frequency for spending time in nature?

Answer 49

At least once weekly for thirty minutes ## Footnote Activities can include walking in the woods or other natural environments.

Question 50

What are some alternative locations to experience nature if one does not live near the woods?

Answer 50

Parks, mountainous regions, beaches, lakes, backyards ## Footnote Nature can be accessed in various forms and locations.

Question 51

What is the recommended eating window for beginners practicing time-restricted eating?

Answer 51

Consume meals within a twelve-hour window, such as 8:00 a.m. to 8:00 p.m. ## Footnote This is a starting point for those new to fasting.

Question 52

What is the intermediate option for time-restricted eating?

Answer 52

Eat breakfast by midmorning (e.g., 10:00 a.m.) and stop eating by 8:00 p.m. ## Footnote This option encourages extending the fasting period.

Question 53

What is the advanced version of time-restricted eating?

Answer 53

Skip breakfast and have the first meal at noon, last meal by 8:00 p.m. (16:8 split) ## Footnote This method is more stringent and aims for better metabolic health.

Question 54

What beverages are allowed outside the eating window in time-restricted eating?

Answer 54

Water, coffee, and tea without calories ## Footnote Avoid adding milk or cream to maintain calorie-free intake.

Question 55

True or False: You can mix and match your time-restricted eating windows.

Answer 55

True ## Footnote Flexibility in the eating schedule can help in adapting to TRE.

Question 56

What is the extreme option for time-restricted eating?

Answer 56

A twenty-four or forty-eight-hour fast ## Footnote Caution is advised before attempting longer fasts.

Question 57

What is one way to reset your circadian rhythm while in nature?

Answer 57

Exposure to early morning light during a walk ## Footnote This can enhance overall health and well-being.