How to Improve & Reverse Memory Loss, Science Based Home Remedies (Includes Dementia Alzheimers)

♪ Bob and Brad ♪♪ The two most famous ♪♪ Physical therapists ♪♪ On the internet ♪ – Hi folks, I’m Bob
Schrupp, physical therapist. – I am Brad Heineck, physical therapist. – And we are the most
famous physical therapistson the internet. – In our opinion, of course. – And we’re gonna talk
about how to improveand reverse memory loss. It’s science-based. We’ve got some home
remedies and that includes,we’re talking about
dementia and Alzheimer’s. – Right, a lot of cognitive issues. It kinda covers a broad spectrum, Bob. And I really like the bookand it really follows along
with a lot of our previous— Thoughts. – Thoughts that as we’ve
educated ourselves more and moreon this over the years. – Yeah, we’re not experts in these fields,but we can read people that are experts. – We work with a lot of
people with these problemsin the therapy— Right, in the therapy world. – Right, exactly. – By the way–
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or TikTok if you wanta 60-second version of our program. – Awwh, yeah, because that
alone took almost 90 seconds!We’ll get complaints about that. – Now here I am taller than you. – Yeah, well that’s all right. – I’ll get back down. – Yeah, all right, here we go. So as we mentioned, Bob and
I, any therapist typicallyhas worked quite a bit with
people with cognitive issues. And we joke around now that
we’re nearing 60 years old,our memory is— Not what it used to be. – Exactly. So how do you keep that
memory going for yourself,your grandmother, whoever it may be. Because it’s oftentimes
associated with aging. – Right. – Very, very common. – Give yourself as much
of a chance as you can— Right.
– Is what I say. – So we’re gonna give some good optionsthat you can do at home. A lot of it is diet, but not all of it. We’ve got five good
options and a few thingsyou want to avoid. So tune in and we’re gonna go right now. – All right, let’s go.
– All right. So, the information I got,
science-based, is by doctor,this book called “Diet for the Mind”by Dr. Martha Clare Morris.
– Morris. – And she’s done a lot of great researchand she’s been involved with it. You know, this is her
passion, you can tell,she’s really involved with it. I’m not gonna cite all
the research she did’cause it was too much to recite, so— Extensive. – Right, if you want to get
the book and read it, go ahead. I’ve got my page number’s marked— There they are. – Where I had some really
highlights that I wantedto bring up to people. – I do the same thing. – There you go. So that’s the book, the reference,as well as our wonderful input. – Number one, and these
aren’t necessarily in order,but number one, proper sleep. If you can sleep on a regular routine. Bob, you read a whole book on this this. – I read a whole book on this. “How We Sleep” or “Why We Sleep”?By Matthew Walker. – The memory thing. – Yeah, the memory thing. But he went into this in great detail. Can have a devastating
effect on your memoryand he also mentioned
as two examples, Brad,Ronald Reagan and Margaret Thatcher. – Oh. Both ended up with Alzheimer’s
but also both of themwere noted for getting
by on very little sleep. – Sure. – So what he goes, maybe
it was a coincidence,maybe not, but you know, it’s just not,you know, if anybody
thinks they can get byon four or five hours of
sleep on a regular basis,they’re kidding themselves. – It’s gonna catch up to you. – Yeah. – So the next one, and
obviously as therapistswe’re gonna full-heartedly
promote this, is- consistent exercise. – And I’ve seen that again
and again that, Brad,that it has an effect on
memory loss and dementiaand that it has a positive effect. – Right.
– Right. – Right, as a matter of fact, right nowwith this COVID-19, my
mother, who’s in her roomand they want her in
her room because she’s— Right, she don’t understand— I’ve noticed in the last week and halfshe didn’t take her pills right this timeand she always does. And so I’m concerned about, we’ve gotta— She’s getting no stimulus,
she’s getting no exercise. – Exactly, yeah, yep. – The number three, forget your,it doesn’t have to be aggressive exercise,just a nice walk. – Ongoing exercise. – And outside better than indoors,assuming the weather’s appropriate. So a nice walk. You don’t have to be
aggressive and get hurt. – And nature is better than urban. – That’s a good point too. We read a study on that in
the last couple years as well. – So out in a nice peaceful area,flowers growing, et cetera. It all makes sense. The next one is learn to relax. There’s options, you know. Meditation or just sitting in a quiet areaand think about your breathing. – Breathing is huge. – Purposely, not just but actually slowing it down. – We’ve got some videos
on breathing technique. There’s four-four-four,
there’s four-seven-eight,I mean there’s all these
different techniquesand they work really well
on taking your breathfrom being shallow to extending
it out and taking it inwhich relaxes you. Less stress, less cognitive issues. – Right. So get yourself in a quiet
area with good posture. I’ll just briefly go through. Make sure you breathe
in through your nose,let your abdomen extend out
so you’re not all tight. – There you go, and Bob, then you exhale. If you just do it in a slow manner inand a slow, controlled manner
out while you’re relaxed,it’s gonna help. And again, we have some
videos specificallyhow to go over that. – And it’s gonna help with
all portions of your life,not just the memory loss things. – Exactly. – The next thing now, this is big. She really goes into
food and diet, obviously,since it’s the name of the book. But there’s a list we’ll go through. Number one, not necessarily
the most important,but it was up on her list— These are good foods, by the way— Yes. – What Brad’s alluding to. – Leafy greens. – Leafy greens are huge. – Right, and fresh is better than frozen. – Sure.
– She recommends. – Sure, interesting. – So we’re talking
about, you know, spinach,Bob, you know this better than I do. – Spinach, a little spinach . – That’s all you eat, isn’t it?- That’s all I eat. – But any, usual
darker green is better. – Well kale.
– Yeah kale. – I don’t do kale usually. – Now the iceberg lettuce,the round ball lettuce. – Right, not as good as— Yeah, you’re not gonna get— The dark leafy greens are better. – Exactly. – The dark greens are better. – And we prefer organic
and it’s pretty easyto get organic leafy greens
nowadays in a grocery store. Maybe not now, but you know— It is a little tougher right now. – Right, but typically, on a
normal thing, that’s usually,vegetables, you know. Asparagus, broccoli, yams,
and potatoes are gettinga bad rap. And we’ve read this over the years,or over the last couple years. And you know, I grew up on
potatoes and so did my mother,and she’s relatively— So did I. – So I don’t know if
it’s the potato itself,it’s the fact of how they
raise potatoes because I— What you put on the potatoes
quite often the problem. – Right, right, but anyways she
was not a big potato person. And then nutrient-dense- whole grains. – Right. – And that’s the trouble, is that a lotof the food manufacturers
will try to trick youand say it’s, you know, whole
grains and you literally readon the ingredients and
they aren’t as whole grainas they say they are. – Right, right. – So that’s a tough one. – Yeah, you need to do, you
know, a little homework,and go into the book on that a little bit. Like quinoa is a big one,
though, that has some reallyunique characteristics that
other grains don’t have. I like oatmeal, but it’s
steel-cut, organic oatmeal. – You see, I didn’t know that. – And that it’s really— And I don’t usually eat oatmeal,I will occasionally like it
when I can’t eat anything else. – But it’s a really good source of fiber. It is, you know, it’s a
little high in the carbsbut it’s got some good nutrient value. – Not terrible so, though, and I think— Yeah, it’s not, that’s why I eat itand I don’t put any sugar on it. – Wow. – I used to, oatmeal you’ve
gotta put brown sugar on it— Right, right. – Cup of oatmeal, cup of sugar . – Yeah, exactly. – I’m just kidding. And then this big, she
was really big on berries. – Yeah, especially the
darker the berry, the better. – Yep, blueberries, blackberries. – Blackberries, yeah we’ve
really added these to our diet— Sure.
– A lot. – And I think the organic are better. You don’t have the
pesticides or whatever elsethey may put that’s
probably not gonna help you. – You know, they have
the list of dirty dozenof things that you definitely
want to buy organicand then you have the clean
15 I believe they call it. – Sure. – Things that you can actually buy— We’ve got a video on that. – Yeah, we’ve got a video on that. – I don’t how they would look it up. – “Bob and Brad Dirty Dozen. “- Would probably pull that
video up, yes, very good. And now those should
all be eaten every day. – Right.
– That’s what she’s saying. But now she has a shorter list— The greens, veggies, grains,
and berries you’re saying?- Right, yep, yep. And there was a couple more
but those were the big onesthat I really thought were good. – Those are pretty safe
because I see those namesmentioned again and again. – Book after book, yeah. – Yeah, book after book, right. – Weekly, fish once a week
she’s saying is adequate enoughto get enough benefits from
the fish for your mind. Which I thought, well that’s nice’cause then you don’t have
to buy so much fish . – Well, you gotta worry about the mercury. – You know, she said mercury,
from what her studies,does not affect the mind
in regards to memoryfrom the study she found. – Interesting!- But it’s bad in other ways. She’s not saying it’s good by any means,but she’s saying in respect to the memoryand the cognitive part that wasn’t so bad. There was other things in
the fish that are in the fatof the fish, so try to get the fat off,because that’s where these
other things that are— Interesting. – So yeah, that was interesting in that. And again, the smaller
the fish, the better. – Right, because it’s not
sucking in the mercuryas much then, it doesn’t— Or other— Right, other junk. – Other junk that’s in the ocean. – There’re a little bit like sponges. – Yeah, so if you’ve
got a tuna that’s beenout in the ocean— A long time.
– For five years,absorbing all these chemicals and whatnot,versus a little sardine
that’s only been out therea few months or whatever they are. – Exactly, that’s how to think about it. – Exactly right. So, also poultry. You know, she said poultry,
again I’m not gonna— That could be a little controversial,definitely recommending
organic and free-range, I mean,’cause other they’re being
pumped with hormones and— Well, there’s poultry farms in this areaand I’ve been to the place
that manufacturers it,and those chickens do not get
out of their little cages,they can’t even walk. – Yeah, they’re so big and fat. – And the don’t walk, inside
they jump ’em full of foodor hormones to grow ’em as fast— I mean that can’t— Like 30 days, like 33 days at that timewhen I was working with
that, it was 30 years ago. Literally, at the factory
where they process them,they’d get out but they
couldn’t hardly walk. They didn’t have to get
away, they wouldn’t get away. – So you can’t tell me that’s good. – Right . – You know what I mean, so
I mean you’re gonna wantto be careful about what poultry you eat,and probably limit it. – And that brings us into
other things to avoid. This is, everyone accepts this. – Everybody knows this. – Highly processed foods,
fast foods, sugary foods. – Sugar, yeah, the sugar
definitely you’re gonna havean inflammatory effect and I
think they’re all discoveringthat now the more you eat
anti-inflammatory food,the better it is on your
brain, your health, overall— In general.
– Everything. – Exactly, so when you go shopping,don’t shop the middle of the rows. You know, shop the outside of the aisle. Your fruits, your meats,
vegetables, beer . – I was gonna say, is the
liquor on the outside?- Hey, she said it was good!She said one. – One.
– One a day. One glass of wine and if
you’re a man, a larger— Maybe two.
– Maybe two. – So I’m thinking maybethree.
– Where does three come?- Yeah, and
three’s on Saturday night. – All right, that’s me too.
– All right. – All right, thanks for watching.