Yesterday (September 21st) was World Alzheimer’s Day. A day that many use to raise awareness and challenge the stigma around dementia. A day to highlight the importance of taking care of our brains EARLY.

But if you've been with me for a while, you know that, here, that happens all the time!

Did you know this???

• 1 in 3 older adults dies with Alzheimer’s or another dementia.
• In the United States, over 7 million people are living with Alzheimer’s
• Nearly 12 million family members provide unpaid care.

So even if you’re a healthy 30 to 40‑something professional crushing your goals (that's most of you here!), this disease touches your world.

🧠 Why This Matters

As a wellness expert with more than 12 years of experience and my journey as a Brain Health Professional, this moves me. I’m committed to helping change this narrative for our generation (especially women!).

I am so passionate about our brains (yours and mine) because cognitive decline and Alzheimer’s aren’t things that suddenly appear in old age. Biological changes can appear up to 34 years before symptoms. Subtle cognitive changes can be detected 11 to 15 years before a person can be declared clinically impaired.

In other words, cognitive decline and the path to Alzheimer’s may begin in our 30s and 40s, that's DECADES before a diagnosis. That’s why I am so passionate about being a voice in this field, educating my community (that's you!), and creating awareness around how important it is to invest in our brain health now. A gift to our future selves!

🚨 ATTENTION For My Girls

Alzheimer’s affects everyone, but as women, we are at a higher risk!

In the U.S., almost two‑thirds of the more than 7 million people living with Alzheimer’s are women. Hormonal fluctuations, a more complex immune system, and longer lifespans contribute to this increased risk. This is NOT fair, but that's our reality.

But being part of my community makes you one step closer to sharpening major parts of your brain, including your memory, attention span, brain speed, and more!

🧠 Brain‑Loving Habits You Can Start Today

1. Learn your family history: Discuss dementia history with relatives and consider genetic counseling if there’s a strong family history.
2. Get health screenings: Check your blood pressure, cholesterol, and blood sugar. Early management of chronic conditions slows cognitive decline.
3. Stay physically active: Engage in regular exercises such as brisk walking, swimming, or dancing. Physical activity improves blood flow to the brain, enhances memory, and reduces the risk of cognitive decline. (Source: Mayo Clinic)
4. Follow a brain-healthy diet: Consume a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Research suggests that the Mediterranean diet, which emphasizes these food groups, is associated with a lower risk of cognitive decline. (Source: Alzheimer's Association)
   • I try to eat fatty fish at least twice a week, and have been obsessed with sardines all my life (I'm Dominican after all lol). I love this sardine (skinless always + in olive oil, please and thank you!), and I like this one as well. They're wild-caught, and I trust these brands. Always try to go for wild-caught fish if your budget permits.
   • I like this cacao powder (great for smoothies!), this 70% cacao chocolate, and these cacao nibs which I use to sprinkle on my yogurt, chia pudding, and even my pancakes!
   • I am obsessed with this walnut butter, and also love this almond butter as well.
   • ​I also use this organic turmeric powder for teas, smoothies, and seasoning!
5. Engage in mental stimulation: Challenge your brain with activities that require mental effort and novelty. Read books, learn a new skill, solve puzzles, or play strategy games. Such activities can help build cognitive reserve and improve brain function + new experiences stimulate neuroplasticity. (Source: Harvard Health Publishing)
   • Here are some of my fav games to help boost your brain:
     • Sudoku: A classic that never gets old. It's like a literal mental workout for your brain cells. I like this one that I often get on Amazon.
     • Crossword Puzzles: Challenge your vocabulary while having a blast filling in those boxes. I like this "A Puzzle a Day" booklet by The New York Times.
     • Chess: I became a fan after watching The Queen's Gambit on Netflix! It is a game of strategy that exercises your brain's planning and foresight. Definitely worth the try I got this chess board game as soon as I was done watching the series.
     • Jigsaw Puzzles: Puzzles are great to give your visual-spatial skills a boost. You can go solo or have your friends or significant other join you in the fun! The Harry Potter fan in me is loving this 550-piece one right here. It took me a few weeks, but I looked forward to every night I spent completing it.
     • Memory Card Games: Play memory-matching games like this one to enhance your memory prowess.
6. Prioritize quality sleep: Aim for 7-9 hours of restful sleep each night. Sleep plays a crucial role in memory consolidation and overall brain health. Establish a regular sleep routine and create a comfortable sleep environment. (Source: National Institute on Aging)
   • Track your sleep to see how and if you're improving (I have been using this sleep tracker for the past 3 years and can't imagine my life without it now!).
7. After Intense Learning or Focus, REST: After a focused learning session, intentionally rest your mind. You can do so by meditating or doing a short relaxing yoga session.
8. Make it Challenging and Change Things Up: Regularly engage in new activities that challenge your brain. New experiences stimulate the formation of new neural pathways.
9. Meditation: Meditation has been shown to promote neuroplasticity. It also reduces stress, which hinders the formation of new neural pathways. You can use Apps like Calm, or our good friend Youtube to find millions of FREE meditations.
10. Hypnosis: By using hypnosis, we enter into a suggestible trance-like state where we can achieve changes in neural connections faster than in our awakened states. This state is similar to the state of neuroplasticity! It is a goal of mine to try hypnosis this year. I'll keep you posted :)

🧠 Work With Me

My October coaching offerings are now LIVE, and you can:

✅ Book a 30-minute consultation - You'll get 30-minute 1-on-1 laser coaching from me based on your most pressing question (1 question) or based on the answers from your Brain and Sleep Assessment.

✅ or join my 30-Day VIP Brain Health Coaching Program - This option is my most hands-on package. One-on-one laser coaching from me. It includes a Brain and Sleep Assessment and a Guided Plan created specifically for you.

You get access to my virtual program and assignments based on the program.

• 3 Zoom calls (30-mins each) at the start, middle, and end of the 30-day program.
• OPTIONAL: ​​Oura Ring or similar sleep tracker shared data to keep you accountable for implementing the behavioral and environmental changes. You also receive daily sleep questions to help us identify what’s working and not working with particular behaviors that do not support the Circadian Crafted Day we will design together for you.

If you're ready to step up and invest in yourself, grab your spot now. This work will change you... let’s make October count!

Your next level is closer than you think.

Talk to you soon!

-Candy

🎤 Invite Me to Speak!

If you are seeking guidance and consultation around workforce well-being, brain health, mental health, and sleep optimization programs in your workplace, visit CEO Wellness Club's website to learn more about services that can be tailored to your specific needs.

Or book a FREE 15-minute consultation call with me to learn more about how your organization or institution can benefit from my expertise.

If you would like to hire me as a speaker for a specific activity for your organization, or for an event, please fill out my Speaker Request Form (or if you're part of an ERG or want your organization to hire me, just forward them this email!).

🧠 Brain Trivia

1. True or False: Multitasking makes you more productive.

2. What is one of the brain’s favorite fuels (besides glucose)?

a) Protein
b) Caffeine
c) Ketones
d) Fiber

3. True or False: Chronic stress can shrink your brain.

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Trivia's answers:

1. False. The brain can’t truly multitask! It switches rapidly between tasks, which actually reduces efficiency and increases mental fatigue.
2. C. Ketones. Produced during fasting or a low-carb diet, ketones provide powerful, clean energy for the brain.
3. True. Long-term stress can reduce the size of the prefrontal cortex, which in turn affects decision-making and emotional regulation.

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As usual, all opinions and suggestions of people, places, and products I love are my own. All linked products are independently selected and curated by the CEO Wellness Club team and me. Some of them contain affiliate links. If you love and buy something we link to, we may earn a commission at no extra cost to you. This newsletter is for informational purposes only and does not constitute professional or medical advice of any kind. The information provided should not be used for diagnosing or treating a health problem or disease. Ask your doctor before trying any new regimens, herbs, or supplements.

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