If I Only Had a Brain

Brain Health

One in every seven Americans older than 71 years of age has some form of dementia, most commonly Alzheimer’s disease. More than 24 million people worldwide have some form of dementia, and by the year 2040, it is estimated that without new medical options that number could reach a staggering 84 million.

There are so things you can do now to exercise your brain and decrease your chances of developing dementia.

Exercise your mind

Leisure activities such as board games, crossword puzzles, writing, dancing, playing musical instruments, and reading are proven to stave off the development of dementia.  Memorizing new information also reduces this risk. Avoid long hours in front of the television and exercise your mind.

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. The greatest benefit is observed, in some studies, in those individuals who were genetically susceptible to Alzheimer’s disease. However, other studies did not reach the same conclusion.

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.

Think positively

Depression is positively linked to a person’s chance of developing cardiovascular disease, which in turn is linked to development of vascular dementia.

Lose weight, if you need to - People with central obesity (in the abdominal area) appear to have a much 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.

Get enough sleep - Sleep deprivation temporarily decreases levels of brain-derived neurotrophic factor, which is crucial for storing information.

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.

Eat right - BRAIN BOOSTING FOODS

1. Avocado – Monounsaturated fat helps blood circulate better

2. Blueberries – Best brain food! Also anti-stress food, high fiber, low glycemic index

3. Wild Salmon – Omega-3 fatty acids

4. Nuts – Vitamin E as well as protein, fiber, healthy fats

5. Seeds – Vitamin E, protein, healthy fat, antioxidants, magnesium

6. Coffee – Caffeine, fiber (2-3 cups/day)

7. Oatmeal – Fiber, protein, omega-3s

8. Beans – Carbohydrates (the brain runs on carbs), fiber, vitamins, minerals, protein

9. Pomegranate – Fiber, antioxidants

10. Brown Rice – Complex carbohydrate, low-glycemic index

11. Tea – Antioxidants (catechines), caffeine (2-3 cups daily)

12. Chocolate – Antioxidants, caffeine, fiber (DARK chocolate)

13. Oysters – Selenium, magnesium, protein

14. Olive Oil – Healthy fats = clear thinking, good memory, balanced mood

15. Tuna – Omega-3s, vitamin B6

16. Garlic - Antioxidant

17. Eggs – Protein, fat, selenium

18. Green Leafy Vegetables – Iron (spinach, kale, chard, romaine, arugula)

19. Tomatoes – Antioxidants (lycopene when cooked)

20. Fat free milk – Vitamin D

BRAIN DRAINERS:

Alcohol interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity.

Nicotine constricts blood flow to the brain.