BRAIN HEALTH: HOW TO REDUCE YOUR RISK OF DEVELOPING DEMENTIA

One in every seven Americans older than 71 years of age has some form of dementia, most commonly Alzheimer’s disease. However, new research has proven that you can do some things to reduce your risk of developing dementia.

Exercise Your Mind:  Leisure activities that “sweat the brain,” such as board games, crossword puzzles, writing, dancing, playing musical instruments, and reading are proven to stave off the development of dementia.  Obtaining higher levels of education also is shown to correlate with a delayed presentation of dementia; although once dementia has developed its progression is not slowed by these exercises.

Exercise Your Body:  Studies have shown that it does not matter what form of exercise you choose. Anything from water aerobics to hiking will work, but the frequency and intensity does matter. In fact, in one study of nearly 1500 people who were tested at midlife before displaying any symptoms of dementia and then tested again between 65-79 years of age, those who exercised at least two times each week during middle age had a significantly decreased risk of dementia development, even after all other variables were ruled out.

Doing challenging physical activity increases blood flow and oxygen to the brain, and helps to form new cells. In fact, physically active people actually have a larger hippocampus, the area of the brain that helps with learning and memory. Physical activity also produces endorphins and other “feel good” chemicals that lead to calming and improved focus. It appears that the more energy expended during physical activity, the greater the reduction of risk. Even after dementia has begun to develop, exercise can improve concentration and brain plasticity.  

Eat a Healthy Diet & Maintain a Healthy Weight:  The relationship between diet composition and brain health is a subject of ongoing research.  Diets high in fruits, vegetables, and whole grains and low in saturated fats are associated with better brain health.  On the reverse read about some specific nutrition recommendation for keeping the brain healthy including consuming/supplementing with fish oil and eating a diet rich in plant foods. 

Research clearly indicates a strong relationship between maintaining a healthy weight and decreased risk of dementia.   Individuals who are obese, especially those with central obesity (weight in the abdominal area) appear to have higher risk for developing dementia. In one study of 6500 individuals within the Kaiser Permanente Northern California system, those with the largest abdominal measurement had three times the risk of developing dementia, compared to those with the smallest waist measurement.

Think Positively & Be Friendly: Depression is positively linked to a person’s chance of developing cardiovascular disease, which in turn is linked to development of vascular dementia.  Similarly, persons who maintain positive social relationships (spouses, family, friends, etc.) appear to have better brain health outcomes.

Control & Treat Chronic Diseases: Diabetes is linked to development of dementia. Control of preexisting diabetes and prevention of diabetes is critical to maintaining brain health.  Similarly, uncontrolled high blood pressure is also linked to the development of both Alzheimer’s disease and vascular dementia.

Get Enough Sleep: Sleep deprivation temporarily decreases levels of brain-derived neurotrophic factor, which is crucial for storing information.  Many studies have also found a correlation between chronic sleep deprivation and increased rates of heart disease, which in turn puts one at risk for decreased brain health.

Quit Smoking, If You Smoke: Smoking increases your risk of developing cerebrovascular disease, a condition that causes your brain to not receive all of the blood necessary to operate properly.

NUTRITION TIPS FOR KEEPING YOUR BRAIN HEALTHY

There is good evidence that maintaining a healthy weight significantly reduces your risk for brain health problems.  Thus, in terms of diet, the most important thing you can do for your brain is manage your weight.

In addition managing your weight, following these dietary tips may help to reduce the risk of dementia:

Have Plenty of Fruits and Vegetables: Consume plenty of fresh fruits and vegetables because these are rich sources of plant compounds that may help to protect against dementia. One study completed in France with 8000 people showed that dementia was reduced by 28% among people eating fruits and vegetables on a daily basis.  To ensure you are getting a variety of phytonutrients try to consume a range of colors of fruits and vegetables including green (leafy greens, green beans, honeydew, kiwi, etc.), yellow-orange (carrots, sweet potatoes, oranges, mangoes, etc.), red (tomatoes, red cabbage, raspberries, pomegranates, etc.), blue-purple (eggplant, plums, blackberries, blueberries, etc.), and white (mushrooms, garlic, bananas, jicama, etc).

Get More Fatty Fish: Eat several servings of fatty fish, such as salmon, mackerel, and tuna, each week.   Regular consumption of oily fish is associated with reduce better heart health and a reduced risk of Alzheimer’s disease.  Fish oil supplements containing essential omega-3 fatty acids DHA and EPA are widely available.  Persons taking blood thinners should not take fish oil without consulting their doctor.

Limit Red Meat, Cream, & Other Saturated Fats: Diets high in saturated fat found primarily in the fat of meat and dairy are associated with heart disease and increased risk of dementia.  Try to minimize your intake of “saturated fats” by noting them on food labels, and choosing lean sources of dairy, meat, and poultry.

Supplement with Vitamin D: Make sure you get plenty of vitamin D. Inadequate vitamin D levels are linked to possible cognitive decline and dementia. Foods rich in vitamin D include fortified milk as well as other fortified products.  Our bodies can make vitamin D when exposed to the sun but people with darker skin as well as older people are not as effective at making vitamin D, so it may be advisable to supplement with a daily 1000-2000 IU of vitamin D.  You can also request your vitamin D level be checked when you get bloodwork. 

Vitamin E & Coenzyme Q10: Diets rich in antioxidants, such as vitamin E and coenzyme Q10 (CoQ10), may slow the risk of cognitive decline and help your brain to get more oxygen. Good sources of vitamin E include soybean oil, corn oil, safflower oil, wheat germ, whole grains, green-leafy vegetables, nuts & seeds, and olives.  CoQ10 is found in oily fish and whole grains.

Folic Acid: Eat plenty of foods rich in folic acid and consider taking a multivitamin that contains folic acid.  In a study of 579 people older than 60 years of age, those who consumed at least 400 micrograms of folic acid were less likely to receive a diagnosis of dementia. Foods rich in folic acid include green-leafy vegetables, fortified grains, whole grains, wheat bran, citrus, beets, broccoli, and tomatoes.