LOWER YOU RISK FOR ALZHEIMER'S
Parade Magazine article on steps to reduce risk of Alzheimer's:
- Know your numbers - get basic blood tests, learn your blood pressure, and body mass index.
- Take a cognitive test - one you can take at home, 15 minute SAGE test (for a link, go to alzu.org)
- Hang on to your muscle - we lose 1% of muscle mass a year if we don't do anything about it. Mix aerobic and resistance/weight training helps burn fat.
- Maintain a healthy weight - there may be no such thing as "fat but fit," recent studies say.
- Eat "green, lean and clean." - Almost every brain benefits from a plant-heavy diet (veggies, beans, whole grains, nuts, seeds) with lean protein (fish, especially) and low fat dairy. Grass-fed dairy and meat have less fat. Use extra-virgin olive oil for everything.
- Go fishing - Brain food. Fatty fish twice a week includes salmon, albacore tuna, mackerel, lake trout and sardines. Omega-3 supplements with DHA and EPA may be a benefit.
- Pass on late-night eating -at least 8 hours of sleep. Stop texting, checking email and watching TV 30 to 45 minutes before bedtime. You will sleep better.
- Balance stress with downtime - every 4.5 years of work stress lead to one additional year of brain aging. Yoga, acupuncture, and regular vacations all help.
- Keep busy and connected - Hobbies and friendships both relax and challenge the brain to learn new things. Social contact protects it. Word on cross words and brain games is mixed--remember there is no one magic bullet.
- Visit the dentist and the eye doctor-Untreated dental problems can cause problematic inflammation. Vision or hearing loss can lead to social isolation.
- Take up the ukulele-Music's benefits to the brain helps. Listening revs you up for exercise and calms stress, but playing or singing is even better.
- Don't smoke-you knew that.
- Consider genetic testing - It won't tell you whether you'll get the disease as only a few genes have been linked to Alzheimer's so far. Best studied is APOE which helps regulate fats.
- Join a clinical trial - Early intervention research is our best chance to cure the disease, says Harvard neurologist Reisa A. Sperling. The first person cured of Alzheimer's disease will be in a clinical trial. Search for studies at clinicaltrials.gov
Thank you, Paula Spencer Scott, for this excellent article.
Harriet Cole www.smart-money.myshaklee.com