1 00:00:01,920 --> 00:00:04,880 Speaker 1: Welcome back to the Doctor Wendywall Show on KFI AM 2 00:00:04,920 --> 00:00:09,160 Speaker 1: six forty live everywhere on the iHeartRadio app. My next 3 00:00:09,280 --> 00:00:13,640 Speaker 1: guest knows dementia and Alzheimer's very well. After the loss 4 00:00:13,680 --> 00:00:18,040 Speaker 1: of her both her mother and her grandmother to the disease, 5 00:00:18,560 --> 00:00:22,079 Speaker 1: she has made it a mission to educate women and 6 00:00:22,160 --> 00:00:27,160 Speaker 1: to do whatever she can to help prevent Alzheimer's and women. 7 00:00:27,320 --> 00:00:29,600 Speaker 1: Her name is Helen Christoni. Did I say it right, 8 00:00:29,600 --> 00:00:30,560 Speaker 1: Helen Christoni? 9 00:00:30,920 --> 00:00:31,600 Speaker 2: Yes, that's right. 10 00:00:31,640 --> 00:00:33,440 Speaker 3: It's a very romantic last name. I love it. 11 00:00:34,200 --> 00:00:37,040 Speaker 1: And you are the co creator of a website called 12 00:00:37,120 --> 00:00:40,600 Speaker 1: Make Time for Wellness. Before we get there, let's talk 13 00:00:40,640 --> 00:00:45,680 Speaker 1: about your own experience. Your mom and grandmother died of 14 00:00:46,120 --> 00:00:48,760 Speaker 1: fronto temporal lobe dementia. Can you tell me about that? 15 00:00:49,880 --> 00:00:53,960 Speaker 2: So my mother in law died from frontal tempol dementia, 16 00:00:54,080 --> 00:00:57,920 Speaker 2: and then I also lost my grandmother to dementia. So 17 00:00:58,080 --> 00:01:02,960 Speaker 2: I've had my personal experience with two very loved women 18 00:01:03,000 --> 00:01:06,479 Speaker 2: in my family, and so that's one of the reasons 19 00:01:06,080 --> 00:01:09,639 Speaker 2: I'm so personally interested in this, and. 20 00:01:10,120 --> 00:01:11,959 Speaker 1: So what are you doing to make it? First of all, 21 00:01:12,000 --> 00:01:13,440 Speaker 1: may I ask how old you are? 22 00:01:14,720 --> 00:01:16,520 Speaker 2: Sure? I'm fifty five? Years old. 23 00:01:16,600 --> 00:01:17,320 Speaker 3: Are you terrified? 24 00:01:17,360 --> 00:01:23,440 Speaker 2: And I'm completely terrified, but I think also I'm also 25 00:01:23,520 --> 00:01:27,000 Speaker 2: very empowered because there's things that women can do to 26 00:01:27,880 --> 00:01:31,600 Speaker 2: not be that one in five a woman who who 27 00:01:31,880 --> 00:01:32,559 Speaker 2: are at risk. 28 00:01:32,480 --> 00:01:35,720 Speaker 3: For Alzheimer's And what are the things? 29 00:01:36,120 --> 00:01:38,119 Speaker 2: So you know, at make time long as you really 30 00:01:38,280 --> 00:01:42,240 Speaker 2: love to empower women with the five pillars of brain health. 31 00:01:42,280 --> 00:01:44,600 Speaker 2: And there's things that we can do every day to 32 00:01:44,800 --> 00:01:49,800 Speaker 2: put our brains first, and you know that makes how longest? 33 00:01:49,840 --> 00:01:51,800 Speaker 2: We just really want to talk to women about this 34 00:01:51,920 --> 00:01:54,800 Speaker 2: one and five statistics because I didn't know that one 35 00:01:54,840 --> 00:01:58,040 Speaker 2: in five women were at risk at all for Alzheimer's 36 00:01:58,080 --> 00:02:00,840 Speaker 2: compared to one and ten men, and when we learn 37 00:02:00,920 --> 00:02:04,360 Speaker 2: that statistic, it was really staggering. So we really talk 38 00:02:04,400 --> 00:02:06,920 Speaker 2: about these pillars of brain health. And the first one 39 00:02:07,560 --> 00:02:12,040 Speaker 2: is nutrition and supplementation, just making sure that you're eating 40 00:02:12,160 --> 00:02:14,959 Speaker 2: a very kind of grain first, you know, high and 41 00:02:15,080 --> 00:02:19,480 Speaker 2: healthy fat diet and making sure you get your greens 42 00:02:19,520 --> 00:02:23,280 Speaker 2: and fibers every single day. And how that protein. 43 00:02:23,520 --> 00:02:25,760 Speaker 1: Do our brains need more protein than we think? 44 00:02:26,919 --> 00:02:29,600 Speaker 2: Absolutely? I mean, as we know as women right now, 45 00:02:29,760 --> 00:02:34,240 Speaker 2: the protein conversation is very, very high, and especially in midnight, 46 00:02:34,400 --> 00:02:37,800 Speaker 2: mid life it's very important that women really start to 47 00:02:37,840 --> 00:02:40,440 Speaker 2: prioritize their protein. 48 00:02:41,800 --> 00:02:44,880 Speaker 1: Okay, so making sure we get all those fresh fruits 49 00:02:44,880 --> 00:02:47,920 Speaker 1: and vegetables every day, taking all the supplements so that 50 00:02:48,240 --> 00:02:51,080 Speaker 1: we're not having our brain deprived of anything. 51 00:02:51,200 --> 00:02:51,919 Speaker 3: That's pillar one. 52 00:02:51,960 --> 00:02:56,440 Speaker 2: What's next, right, and then also you know, just stress 53 00:02:56,480 --> 00:03:00,160 Speaker 2: and emotional regulation. You know, as women, we are and 54 00:03:00,240 --> 00:03:04,000 Speaker 2: care of everyone and everything, and the last person that 55 00:03:04,000 --> 00:03:08,440 Speaker 2: we're making time for is ourselves. So really making sure 56 00:03:08,480 --> 00:03:13,160 Speaker 2: that you're doing stress management, making sure you're making the 57 00:03:13,240 --> 00:03:18,000 Speaker 2: time to wind down, take care of yourself, go for 58 00:03:18,080 --> 00:03:22,600 Speaker 2: a walk, and just kind of just unplugged is so 59 00:03:22,680 --> 00:03:25,120 Speaker 2: important for women because we're always in fight and flight 60 00:03:25,480 --> 00:03:27,880 Speaker 2: in a very high court of all state. And so 61 00:03:28,120 --> 00:03:31,160 Speaker 2: just managing our stress is the next pillar. 62 00:03:31,720 --> 00:03:34,480 Speaker 1: And you know, women actually have a secret defense in 63 00:03:34,560 --> 00:03:39,040 Speaker 1: stress coping skills. Of those researchers at UCLA discovered that 64 00:03:39,400 --> 00:03:42,960 Speaker 1: women tend and befriend, in other words, reaching out for 65 00:03:43,040 --> 00:03:45,880 Speaker 1: social support. When we call a girlfriend and just get 66 00:03:45,920 --> 00:03:48,560 Speaker 1: everything off our chest, it looks like nothing, it looks 67 00:03:48,600 --> 00:03:52,880 Speaker 1: like gossip, but it's actually lowering cortiso levels. So the 68 00:03:52,920 --> 00:03:56,960 Speaker 1: more you get together with other women for social support, 69 00:03:57,520 --> 00:04:01,240 Speaker 1: the lower your stress levels will be I love that one. Okay, 70 00:04:01,240 --> 00:04:01,800 Speaker 1: what's the third? 71 00:04:02,880 --> 00:04:04,960 Speaker 2: Yeah, and the third is what you were just talking about. 72 00:04:05,040 --> 00:04:10,000 Speaker 2: It was it's connection. So connection is so important. Making 73 00:04:10,040 --> 00:04:13,960 Speaker 2: sure that you're reaching out, whether it's through text messages, 74 00:04:14,440 --> 00:04:18,039 Speaker 2: talking to someone on the phone, making plans to connect 75 00:04:18,160 --> 00:04:21,400 Speaker 2: with people, making sure that you're not isolated is so 76 00:04:21,720 --> 00:04:26,520 Speaker 2: super important. So connection and key, and today it's getting 77 00:04:26,560 --> 00:04:29,119 Speaker 2: harder and harder to connect personally, so I think really 78 00:04:29,120 --> 00:04:32,840 Speaker 2: making that a priority, taking tenant today to reach out 79 00:04:32,880 --> 00:04:36,640 Speaker 2: to people, put plans on the schedule very important. 80 00:04:36,960 --> 00:04:39,080 Speaker 3: Yeah, and say yes to those invitations. 81 00:04:39,160 --> 00:04:42,200 Speaker 1: You know, last night I went to an early cocktail party, 82 00:04:42,240 --> 00:04:45,840 Speaker 1: like sort of launch of the holiday season, pre Thanksgiving 83 00:04:45,839 --> 00:04:47,880 Speaker 1: cocktail party, and I was like, Oh, we have to 84 00:04:47,920 --> 00:04:50,760 Speaker 1: go out. It's kind of rainy. I don't really want 85 00:04:50,800 --> 00:04:53,320 Speaker 1: to go out. I went and I had the best time, 86 00:04:53,360 --> 00:04:55,200 Speaker 1: and I met so many new people and it was 87 00:04:55,240 --> 00:04:57,279 Speaker 1: so much fun. So you know, you got to say yes, 88 00:04:57,480 --> 00:04:59,560 Speaker 1: get out of the house. Got to do that, all right, 89 00:04:59,720 --> 00:05:01,840 Speaker 1: Number Helen, what do we got? 90 00:05:02,400 --> 00:05:05,920 Speaker 2: All right? Number four is absolutely prioritizing your sleep. So 91 00:05:06,440 --> 00:05:09,680 Speaker 2: this is something that is so important and your brain 92 00:05:10,320 --> 00:05:14,320 Speaker 2: actually kind of recharges when we're sleeping and so making 93 00:05:14,360 --> 00:05:18,080 Speaker 2: sure that your prioritizing your sleep is so important. I'm 94 00:05:18,120 --> 00:05:21,880 Speaker 2: a big fan of the or ring and monitoring your 95 00:05:21,920 --> 00:05:27,400 Speaker 2: sleep and really making sure you're setting yourself up for 96 00:05:27,560 --> 00:05:29,840 Speaker 2: a good night's sleep every single night of pea. 97 00:05:30,160 --> 00:05:33,280 Speaker 1: And as we get older, why is it sleep becomes 98 00:05:33,360 --> 00:05:36,400 Speaker 1: so hard and it's so precious to get. And it's 99 00:05:36,440 --> 00:05:39,320 Speaker 1: not just that we're busy and worried and stressful. There's 100 00:05:39,360 --> 00:05:41,479 Speaker 1: something hormonally that goes on with women. 101 00:05:41,560 --> 00:05:44,080 Speaker 3: So I'm a big fan of melatonin. 102 00:05:44,600 --> 00:05:49,600 Speaker 1: I'm a fan of magnesium low or no alcohol, ladies. 103 00:05:49,680 --> 00:05:52,440 Speaker 1: Alcohol takes you down, but then it brings you up again. 104 00:05:52,680 --> 00:05:54,400 Speaker 1: I know, I see you on Facebook at three am. 105 00:05:54,560 --> 00:05:59,200 Speaker 1: I know you're there. And what's the final one? 106 00:05:59,520 --> 00:06:03,039 Speaker 2: And the final one is absolutely movement. And this is 107 00:06:03,120 --> 00:06:06,800 Speaker 2: something that I think people really they go. You know, 108 00:06:06,839 --> 00:06:09,280 Speaker 2: it becomes overwhelming to try and get out there and 109 00:06:09,360 --> 00:06:12,960 Speaker 2: move every day and exercise. But you know, studies show 110 00:06:13,040 --> 00:06:16,440 Speaker 2: that if you just get thirty eight hundred steps today, 111 00:06:17,080 --> 00:06:20,240 Speaker 2: you can reduce your risk of Ulphimmer's by twenty five percent, 112 00:06:20,279 --> 00:06:23,320 Speaker 2: and that is really measurable. So I think that everyone's 113 00:06:23,360 --> 00:06:27,760 Speaker 2: trying to get their ten thousand steps you know, and overcompensate, 114 00:06:27,960 --> 00:06:31,080 Speaker 2: overdo it. If that's too much, just start with like 115 00:06:31,120 --> 00:06:35,480 Speaker 2: a couple walks around the block and start small build 116 00:06:35,600 --> 00:06:38,640 Speaker 2: from there. But just something as simple as thirty eight 117 00:06:38,720 --> 00:06:41,560 Speaker 2: hundred steps to that day can really make a difference 118 00:06:41,600 --> 00:06:42,800 Speaker 2: in your brand house, you know. 119 00:06:42,839 --> 00:06:44,279 Speaker 1: One of the tricks I do, By the way, I 120 00:06:44,279 --> 00:06:46,120 Speaker 1: went on a big hike with my husband yesterday and 121 00:06:46,160 --> 00:06:48,360 Speaker 1: we did twelve thousand steps, so I'm like, I. 122 00:06:48,240 --> 00:06:51,320 Speaker 3: Feel it today and it was quite steep as well. 123 00:06:51,560 --> 00:06:53,960 Speaker 1: But one of my tricks is, I think I read 124 00:06:53,960 --> 00:06:56,800 Speaker 1: it at the New York Times, is I when I 125 00:06:56,880 --> 00:07:00,000 Speaker 1: have have to have a computer day where I'm teach 126 00:07:00,320 --> 00:07:04,520 Speaker 1: grading answering emails, is I set a little timer on 127 00:07:04,560 --> 00:07:07,920 Speaker 1: my Apple Watch, and every forty five minutes it'll ping, 128 00:07:08,320 --> 00:07:11,400 Speaker 1: And all I do is get up and do twenty squats. 129 00:07:11,680 --> 00:07:14,559 Speaker 3: Get my prime movers moving. That's it. It takes a second. 130 00:07:14,640 --> 00:07:18,000 Speaker 1: You do twenty swats, sit back down again, and your 131 00:07:18,000 --> 00:07:21,000 Speaker 1: brain flow. You get more brain brain blood float to 132 00:07:21,040 --> 00:07:24,200 Speaker 1: your brain and use all the prime movers. 133 00:07:24,400 --> 00:07:27,440 Speaker 3: So that's my trick. But that's that's really good advice. 134 00:07:27,480 --> 00:07:30,160 Speaker 1: Now tell me about make time wellness and how can 135 00:07:30,200 --> 00:07:31,280 Speaker 1: it help people get better. 136 00:07:32,760 --> 00:07:36,520 Speaker 2: So at Make Time Wellness, we our mission is get 137 00:07:36,600 --> 00:07:39,760 Speaker 2: the world talking seriously about women's brain health. And we've 138 00:07:39,760 --> 00:07:43,080 Speaker 2: created a line of kind of all in one supplements 139 00:07:43,080 --> 00:07:47,720 Speaker 2: that really are just focused on brain health. And at 140 00:07:47,720 --> 00:07:49,960 Speaker 2: Maytime we say, if you put your brain health first, 141 00:07:50,000 --> 00:07:53,000 Speaker 2: everything else falls into place. And so you know, we 142 00:07:53,080 --> 00:07:55,720 Speaker 2: have a podcast that Made Time and we're really out 143 00:07:55,720 --> 00:07:59,800 Speaker 2: there just talking to women raising awareness about this very 144 00:08:00,040 --> 00:08:04,640 Speaker 2: important conversation. And brain health is a mid life you know, 145 00:08:04,840 --> 00:08:07,280 Speaker 2: something that we all really need to focus on now 146 00:08:07,680 --> 00:08:11,720 Speaker 2: because what we do today can really really help us out. 147 00:08:11,760 --> 00:08:15,000 Speaker 1: Come on, Oh, Helen is so important, So people can 148 00:08:15,040 --> 00:08:19,240 Speaker 1: go to is it make Timewellness dot com? That's right, 149 00:08:19,320 --> 00:08:23,200 Speaker 1: Make Time Wellness, Helen Christni. I'm sorry for your losses, 150 00:08:23,400 --> 00:08:26,960 Speaker 1: but I'm grateful that these experiences have really kind of 151 00:08:27,000 --> 00:08:28,560 Speaker 1: put you on a mission and we all need to 152 00:08:28,600 --> 00:08:29,400 Speaker 1: take care of our brain. 153 00:08:29,440 --> 00:08:31,040 Speaker 3: Hell. Thanks for being with us today. 154 00:08:32,120 --> 00:08:33,880 Speaker 2: Thank you so much for having me on, Wendy. I 155 00:08:33,920 --> 00:08:34,679 Speaker 2: really appreciate it. 156 00:08:35,160 --> 00:08:39,160 Speaker 1: And that brings the end the close of the Doctor 157 00:08:39,160 --> 00:08:41,439 Speaker 1: Wendy Welsh Show Tonight. I want to remind everybody you 158 00:08:41,520 --> 00:08:43,640 Speaker 1: can always follow me on my social media. The handle 159 00:08:43,760 --> 00:08:47,280 Speaker 1: is at doctor Wendy Walsh, and I'm going to start 160 00:08:47,280 --> 00:08:51,240 Speaker 1: to talk about it already. On Thanksgiving weekend, I have 161 00:08:51,280 --> 00:08:54,120 Speaker 1: a special that Sunday Night extended version. So if you're 162 00:08:54,120 --> 00:08:55,720 Speaker 1: saying why are you ending so early, it's because we 163 00:08:55,720 --> 00:08:58,760 Speaker 1: have some other important content coming. But on November thirtieth, 164 00:08:59,000 --> 00:09:00,640 Speaker 1: I think I'm doing three, three and a half or 165 00:09:00,679 --> 00:09:03,440 Speaker 1: four hours, and I have a full hour with the 166 00:09:03,559 --> 00:09:08,840 Speaker 1: director of the famed Kinsey Institute at Indiana University, and 167 00:09:08,960 --> 00:09:11,400 Speaker 1: he is going to talk about dating, mating, relating, and 168 00:09:11,440 --> 00:09:14,240 Speaker 1: what the data and research really tells us about our 169 00:09:14,240 --> 00:09:14,760 Speaker 1: love lives. 170 00:09:15,000 --> 00:09:15,880 Speaker 3: Thanks for being with us. 171 00:09:15,920 --> 00:09:17,880 Speaker 1: You've been listening to The Doctor Wendy wall Show on 172 00:09:18,000 --> 00:09:23,160 Speaker 1: KFI AM six forty live everywhere on the iHeartRadio app.