2. Alternative Therapies
Whenever possible, look into non-drug treatments for common issues. Chronic conditions often driving polypharmacy—like insomnia, anxiety, and long-term pain—respond very well to non-pharmacological interventions.
Insomnia and Anxiety: Instead of relying on benzodiazepines or strong anticholinergic sleep aids, consider Cognitive Behavioral Therapy for Insomnia (CBT-I), stress management techniques, and practicing strict sleep hygiene.
Chronic Pain: Physical therapy, exercise, massage, and acupuncture can often manage long-term pain with zero cognitive side effects.
3. A Healthier Brain Diet
One key thing that is often overlooked when discussing medication risk is the foundational role of diet. Eating poorly and consuming highly processed foods creates the underlying inflammation and vascular damage that makes the brain more vulnerable to the negative effects of drugs.
Research shows that a diet rich in whole, unprocessed foods can help keep your brain working well and lower your risk of dementia by:
Boosting BDNF: Brain-Derived Neurotrophic Factor (BDNF) is a protein that promotes the growth of new neurons and synapses. Diets rich in omega-$3$s and polyphenols (found in the Mediterranean diet) increase BDNF.
Reducing Chronic Inflammation: Diets high in refined sugar and poor fats fuel systemic inflammation, while diets focused on fruits, vegetables, and healthy fats (like the Mediterranean diet or a simple Ketogenic approach) help quell it.
Supporting Mitochondria: A clean, nutrient-dense diet provides the brain's powerhouses (mitochondria) with the clean fuel they need to function optimally.
My strongest suggestion is to educate yourself deeply on this topic. Read books, consult registered dietitians, and become proficient in practicing these healthy eating plans.
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