Published on February 17, 2014
Alzheimer's Association 2013 Alzheimer's Disease Facts & Figures
Heart Health = Brain Health Prevent heart disease and stroke – Watch for high blood pressure in mid-life and manage – Control high cholesterol Weight – Obesity increases risk of AD Diabetes Smoking
What Can You Do? Exercise – Persons who walked five times a week for 20-30 min. had reduced risk. – Get a pedometer – set goals! Monitor and control your numbers – BP, blood glucose, weight Quit smoking
Actions for maintaining brain health • Watch your medical numbers • Take care of your heart • Maintain a healthy weight • Get some exercise • Eat more veggies, less fat Stay mentally active and socially connected •
Eat Right Diets rich in: – Anti-oxidants • Vitamin C and E – – – – Omega-3 fatty acids Dark green leafy vegetables Folic acid and folate, B vitamins Red wine? Dark chocolate? Diets low in saturated and trans fats Read labels!!!
Brain Smart Nutrition Antioxidants: Vitamin E and C. Foods such as blueberries, strawberries, nuts The B Vitamins: B6 and B12 (B6 foods such as potatoes, bananas, chicken breasts, white turkey, brown rice, rainbow trout. etc.) Folic acid and folate (Vit. B9) cereal, broccoli, bananas, peas, asparagus, spaghetti, bread, oranges, and nuts Vitamins as needed in response to our body needs and to supplement what some medications may take away. Check with nutritionist or dietitian. The Mediterranean Diet
Psychological and Social Well-being Lower stress and decrease stress hormone cortisol Recognize and treat depression Seek out social connectedness Keep a purpose in life
Increase Mental Stimulation! Exercise your mind Develop a system of reminders and cues Take time to remember things Learn relaxation techniques Keep a positive attitude Check your levels Keep your perspective - Dr. Paul Takahashi
Ways to Exercise Your Mind Use your non dominant hand one day a week for the entire day. Try doing an everyday activity with your eyes closed. Take a new route to work, home, or the supermarket. Move items around in a room to “shake things up a bit”. Take a class at the local college on a new subject. Play word games or use a new word everyday. -Keep Your Brain Alive, Lawrence C. Katz Ph.D. and Manning Rubin
Memory Enhancement Techniques Focus your attention Use associations Write things down Repeat information Rely on placement Review photo albums or yearbooks
Summary: Prevention of Alzheimer’s No proven strategy. Best evidence points to: Keep physically active Control heart disease risk factors High blood pressure and cholesterol Excess weight Type 2 diabetes Smoking Be intellectually and socially active Participate in research, advocate for Alzheimer’s research funding
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