One in every seven Americans older
than 71 years of age has some form of dementia, most commonly Alzheimer’s
disease. Currently five million people
in the U.S. currently suffer from Alzheimer’s and by 2050 the cases of
Alzheimer's are projected to reach 16 million.
However, new research has proven
that you can do some things to reduce your risk of developing dementia.
Nutrition Tips for Keeping Your Brain Healthy
In addition managing your weight,
following a heart healthy antioxidant rich diet can help to reduce the risk of
dementia. Multiple studies have found
that the 'MIND' diet, significantly reduces the risk of developing Alzheimer's
disease and other forms of dementia.
Researchers developed the MIND diet by reviewing the body of evidence on
how different dietary factors influence brain health. The MIND eating plan
combines aspects of the heart healthy Mediterranean diet with certain features
of the DASH (Dietary Approaches to Stop Hypertension) diet, both of which
emphasize taking in plenty of fruits and vegetables and regularly eating beans,
nuts, and whole grains while limiting meat, sugar, dairy fat, and deep fried
items. The MIND diet specifically calls to:
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Eat More of these
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Recommended Intake
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Whole grains
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3+ servings daily
(serving = ½ cooked grains/1 slice of bread)
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Nuts
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Eat daily
(serving = 1.5 oz or 1/3 cup)
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Beans
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4+ servings per week
(serving = ½ cooked beans)
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Fruits
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Berries, especially blueberries and
strawberries at least 3 times per week (serving
= ½ cup)
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Vegetables
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Include dark leafy greens (e.g. kale,
spinach, collard) plus at least one
other vegetable serving each day.
(serving = 1 cup leafy green or ½ cup for others)
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Poultry
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2+ times per week
(serving = 3 oz. cooked/size of deck of cards)
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Fish
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2+ times per week, especially fatty fish
(serving size = 3 oz. cooked/size of deck of
cards)
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Eat less of these
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Recommended Limit
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Cheese
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1
serving per week or less
(serving
size = 1 oz. / size of 2 dice)
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Butter & stick margarine
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Less than 1 Tablespoon daily.
Use olive oil instead.
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Sweets and sugary beverages
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5 times or less per week (serving size 100-200
calories)
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Red meat
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12 oz. or
less per week.
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Deep fried and fast food
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Once per week or less
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Additional Brain Healthy Lifestyle Factors
Besides eating a brain healthy diet, here are some additional tips to
promote long term brain health:
Exercise,
Exercise, Exercise: 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.
Maintain a
Healthy Weight: Research
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.
