Can Lithium Lower Your Risk of Alzheimer’s

Lithium is best known as a mood-stabilizing medication; however, several newer studies are suggesting it may also have a powerful role in protecting the aging brain, especially against Alzheimer’s disease. Researchers have found that lithium seems to help the brain keep doing its “housekeeping” jobs: clearing out amyloid plaques and tau tangles, supporting healthy nerve cells, and even helping brain immune cells work better. In fact, a 2025 Nature paper showed that people (and mice) with lower lithium in the brain showed earlier Alzheimer’s-type changes, and restoring lithium to gentle, physiologic levels helped prevent or reverse some of those changes.

This lines up with earlier clinical and population studies showing that people on long-term lithium for mood disorders had a lower risk of developing dementia, and that even very low–dose (sometimes called “microdose”) lithium helped stabilize people with mild cognitive impairment — a common early stage before Alzheimer’s. The proposed mechanism? Lithium inhibits the enzyme GSK-3, which is involved in tau tangle formation, and reduces inflammation and oxidative stress in the brain. Together, these effects make lithium look like a potential “disease-modifying” tool, not just a symptom reliever.

How to apply this (safely)

1. No self-dosing: prescription-strength lithium can affect the kidneys and thyroid, so no one should start it without a healthcare provider who can check blood levels.

   
   

2. Ask about low-dose options: some studies used much lower doses than those used for bipolar disorder — your provider can tell you what’s safe for you.

   
   

3. Support your brain in parallel: an anti-inflammatory, whole-food, plant-based diet, movement, sleep, and blood sugar control all work with lithium’s neuroprotective effects.

   
   

4. Watch for trials: because these findings are exciting but still emerging, people at higher risk of Alzheimer’s (family history, MCI) may want to follow or join clinical studies as they open.

Dr. T’s Take: Lithium is not a DIY supplement for brain health — but it is one of the most intriguing, evidence-supported “old” therapies being rediscovered for Alzheimer’s prevention and slowing, and it’s worth a conversation with a knowledgeable practitioner. Click on original study below to read more details.

www.nature.com

Lithium deficiency and the onset of Alzheimer’s disease - Nature

Lithium has an essential role in the brain and is deficient early in Alzheimer’s disease, which can be recapitulated in mice and treated with a novel lithium salt that restores the physiological level.

Carbs Aren’t the Enemy: Choosing the Right Ones for a Healthy Blood Sugar

🍞 Carbs Aren’t the Enemy: Choosing the Right Ones for a Healthy Blood Sugar

For years, carbs have gotten a bad rap. They’ve been labeled as fattening, blood-sugar bombs, even villains in the quest for health. Entire diets have been built around eliminating them. And yet… most people who cut out carbs completely still don’t feel as energized, balanced, or satisfied as they expected.

So what gives?

Maybe it’s not the carbs themselves that are the problem. Perhaps it’s the type of carbs — and what we eat (or don’t eat) alongside them — that makes all the difference.

Let’s peel back the confusion and rediscover how carbs can actually protect your blood sugar and power your health — when you choose them wisely.

🌿 Why Your Body Loves Carbs (and Needs Them)

Carbohydrates are your body’s preferred source of fuel. Your brain, muscles, and every cell in your body rely on glucose for energy. When we avoid carbs entirely, our bodies have to work much harder to convert fats or proteins into energy, which can leave us feeling drained and cranky.

The key is understanding that not all carbs behave the same once they hit your bloodstream.

Refined carbs (think white bread, pastries, soda) are digested lightning fast, flooding your blood sugar and spiking insulin. But whole, plant-based carbs — like oats, sweet potatoes, lentils, and berries — release their energy slowly, keeping your blood sugar steady and your energy level even.

🌾 The Secret Power of Fiber

Here’s the unsung hero: fiber. Fiber turns an ordinary carb into a super carb. It slows digestion, stabilizes blood sugar, and feeds your gut microbiome — the tiny community of bacteria that directly influences your metabolism, mood, and immunity.

The more fiber in your food, the steadier your blood sugar response. That means fewer crashes, less hunger, and more consistent energy throughout the day.

🥦 Smart Swaps for Real-World Meals

A few simple choices can completely change how your body handles carbs:

Instead of	Try This	Why It Works
White rice	Quinoa or barley	Adds fiber, minerals, and slows digestion
White bread	Sprouted or whole-grain bread	Keeps glucose steady and supports gut health
Processed cereal	Oats topped with fruit	Rich in soluble fiber and natural sweetness
Potato chips	Roasted chickpeas or baked sweet potatoes	Crunchy, satisfying, and fiber-filled
Soda	Sparkling water with fruit	Cuts sugar, adds hydration, and antioxidants

Each of these swaps lets you enjoy carbs — without the roller-coaster.

🍓 What to Look For

When choosing carbohydrates, keep these three words in mind:

Whole • Colorful • Close to Nature.

If your carbs still look like they did when they were growing (like oats, fruit, or whole grains), you’re in good shape. If they’ve been stripped, bleached, or boxed, your body will process them much faster — and your blood sugar will feel it.

💚 Dr. T’s Takeaway

Carbs aren’t the villain — they’re part of the solution. The right ones deliver energy, nourish your gut, protect your heart, and even help your brain function at its best.

So go ahead and love your carbs again — choose the ones that love you back.

Forgotten Superpower in Blood Sugar Control

When we think about balancing blood sugar, most people’s minds go straight to cutting carbs, counting calories, or giving up dessert forever. But what if the real secret to better blood sugar wasn’t about restriction at all… but addition?

We live in a world where “low-carb” and “sugar-free” labels dominate grocery aisles. Yet, millions still struggle with rising blood sugar, creeping weight gain, and that mid-afternoon energy crash. It’s not for lack of willpower or knowledge — it’s that most of us have been focusing on the wrong villain.

The truth is, there’s a natural “blood sugar buffer” built right into the foods we eat — one that most people overlook entirely. It’s not a supplement. It’s not a pill. And it doesn’t come in a fancy bottle.

So what is this forgotten superpower?✨ Fiber.

That’s right — good old-fashioned fiber is one of the most powerful tools for stabilizing blood sugar, improving digestion, and even lowering cholesterol. Yet most people get less than half the recommended amount each day.

🧠 Why Fiber Deserves a Comeback

Think of fiber as your body’s natural traffic controller. It slows down how fast sugar from your food enters your bloodstream, keeping those energy spikes and crashes at bay. Soluble fiber (the type found in oats, beans, lentils, apples, and flaxseeds) forms a gel-like substance that literally cushions the release of glucose — helping your pancreas keep up without overworking.

Research consistently shows that people who eat a high-fiber, plant-centered diet have lower blood sugar levels, improved insulin sensitivity, and a dramatically reduced risk of developing Type 2 diabetes. Fiber also feeds the beneficial bacteria in your gut, which play a surprising role in how your body metabolizes glucose and regulates appetite.

🥦 The Unsung Heroes of the Fiber Family

Here are just a few plant-based stars that deserve a regular spot on your plate:

• Beans and lentils: Packed with soluble fiber and protein — ideal for steady blood sugar and long-lasting satiety.

• Oats and barley: Great breakfast options that keep you full for hours while lowering cholesterol.

• Berries: Nature’s candy, rich in antioxidants and fiber that balance sweetness with blood sugar support.

• Leafy greens and cruciferous veggies: Fiber plus phytonutrients that reduce inflammation and improve insulin response.

• Seeds (chia, flax, hemp): Tiny but mighty — high in omega-3s and gel-forming fiber for smoother digestion.

🍽️ How to Add Fiber Without Overthinking It

The key is progress, not perfection. Gradually increase fiber to allow your gut to adjust, and hydrate well.

• Swap white rice for quinoa or barley.

• Add beans to soups, salads, and tacos.

• Blend a handful of spinach or oats into your morning smoothie.

• Choose fruit over juice — always!

• Try a “fiber starter” dinner: lentil soup, a hearty grain bowl, or veggie chili.

💚 A Final Thought

We often chase the newest superfood or trend to improve our health, but sometimes the simplest, most natural solutions have been right in front of us all along. Fiber is the quiet hero — no marketing buzz, no celebrity endorsement — just powerful, evidence-based nutrition doing what it’s always done: protecting your health, one bite at a time.

So this November, as we shine a light on Diabetes Awareness Month, let’s give fiber the attention it deserves. Your body (and your blood sugar) will thank you for it.