Photo: sholaThe chances of developing Alzheimer’s disease are partly genetic, but current research is uncovering several lifestyle and dietary factors that also play a role. In other words, you can prevent brain drain with your eating and exercise decisions.
Check out the following health tips to help maintain your brain power:
1. Be a Mover and Shaker
Daily physical activity can lower the risk of developing Alzheimer’s disease. Exercise increases blood flow to the brain, bathing it with vital nutrients and oxygen. Exercise also helps control cardiovascular disease, stroke, diabetes and weight. All of these increase the risk for Alzheimer’s disease. Work that heart muscle, for 30 minutes daily if possible, by walking, swimming, biking, golfing, or hiking.
2. Be a Thinker
Keeping the mind active can help lower the risk for Alzheimer’s disease. Stimulate your brain with board games, cards and puzzles. Read a book, magazine or newspaper. Sing a song, play an instrument or learn a new language. These brain-challenging activities increase the blood flow, establish more connections between the brain cells and stimulate brain cell growth.
3. Go Fishing
Eating fish and other food sources high in omega-3 fatty acids can reduce one’s risk of Alzheimer’s disease. Omega-3 fatty acids are important components of brain cells and may help to reduce inflammation of the brain. Omega-3 fatty acids also help to protect arteries and improve blood flow to the brain. So go fishing for some salmon, sardines, tuna, shrimp, shellfish, walnuts, olives, olive oil, canola oil, soybean oil, flaxseed, and flaxseed oil…all excellent sources of omega-3 fatty acids.
4. Fat Attack
Saturated fat and trans fatty acids may increase the risk for Alzheimer’s disease. These unhealthy fats are found in high-fat meats, high-fat dairy products, many margarines and other processed foods. They promote the buildup of the Low Density Level Lipoproteins (LDL), the "bad" cholesterol. This may cause a narrowing of the arteries, reduce blood flow to the brain, and cause inflammation.
5. B-Vitamins
Preliminary research is showing a connection between folate, vitamin B-12, and vitamin B-6 intake and Alzheimer’s disease. It appears that people with Alzheimer’s disease have higher levels of homocysteine (a body chemical that causes arteries to clog) in their blood. Although homocysteine levels naturally increase with age, high levels are also due to a diet low in folate, vitamin B-12 and vitamin B-6. Until more is uncovered about this chemical’s effect on the brain, eat a diet high in the B-vitamins. For vitamin B-12, reach for lean meats, fish, chicken, milk and cheese. For vitamin B-6 and folate, include more dark green leafy vegetables such as kale, spinach, and collard greens, broccoli, oranges, orange juice, lima beans, asparagus, whole grains, and fortified grain products.
5. B-Vitamins
Preliminary research is showing a connection between folate, vitamin B-12, and vitamin B-6 intake and Alzheimer’s disease. It appears that people with Alzheimer’s disease have higher levels of homocysteine (a body chemical that causes arteries to clog) in their blood. Although homocysteine levels naturally increase with age, high levels are also due to a diet low in folate, vitamin B-12 and vitamin B-6. Until more is uncovered about this chemical’s effect on the brain, eat a diet high in the B-vitamins. For vitamin B-12, reach for lean meats, fish, chicken, milk and cheese. For vitamin B-6 and folate, include more dark green leafy vegetables such as kale, spinach, and collard greens, broccoli, oranges, orange juice, lima beans, asparagus, whole grains, and fortified grain products.
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