Preventing Dementia & Alzhemiers Disease: Guest Writer Series

Protect your Brain Health! 

Changing your diet is one of the best ways that you can keep your brain healthy and prevent dementia. Eating a diet that is rich in natural plant based foods while limiting red meats, sweets, and saturated fats can reduce your risk by greater than 50%. It  works by slowing the progression of learning and memory problems. It works by reducing inflammation in the body and preventing insulin resistance both which can injure brain cells and prevent them from communicating with each other. 

Brain Food

Eating better to reduce your risk is simple. Start by making small changes to your diet by eliminating sweets, eliminating fast foods, and reducing your saturated fats . Limit red meat to less than 4 times per week. Increase your intake of leafy green vegetables to at least 6 times per week. Add at least one serving of fish every week. Berries are also beneficial as they are antioxidants and should be eaten at least twice per week. Not only does increasing your fiber help with digestion but, also helps reduce your cholesterol. You can do this by adding at least 3 servings of whole grains daily along with beans at least 3 times per week. Studies show that even those who don't follow these suggestions exactly were still able to reduce their risk of dementia by greater than 1/3! 

Exercise for your brain!

Exercise is another key component in preventing dementia.Thirty  minutes of moderate intensity exercise at least 5 days per week can reduce your risk by up to 50%! Moderate physical exercise slows further deterioration of brain cells and reduces inflammation in your body. Low impact activities such as swimming and walking are easy on bones and joints. Strength training are also helpful as they help to improve coordination and balance. This decreases your risk of falls that can cause head injuries. Head injuries are also a risk factor for dementia. 

Stimulate your brain!

Challenging your brain is another way to reduce your risk. Create new brain pathways by learning new things, reading, or taking up with a hobby. Strategy games, word puzzles, card games, and board games keep the brain busy. The greater the challenge, the greater the brain benefits. This is also a good way to have social interaction with others.

Social Networking

Developing a strong social network is also important to reduce dementia risk. Social interactions keep the brain active and reduce stress. Prevent social isolation by having weekly dates with friends, getting out the park or other public places, or even group classes. Having fun with friends and families keeps the brain active and engaged. Make fun a priority! 

Adult day service

Adult day service is another way to promote social interaction among the elderly. It decreases social isolation by providing care and companionship as well as meals, activities, and interaction with peers. It also reduces stress in caregivers which prevents burnout and helps to keep family members to bed cared for at home longer. 

Sleep

Disrupted sleep is a known risk factor for Alzheimer's and dementia. Studies have shown links to poor sleep with beta amyloid plaque, a sticky brain clogging protein, which kills brain cells and slows down brain processing.  At least 7-8 hours of uninterrupted sleep every night is necessary to reduce the protein  and toxin buildup in your brain. Lack of sleep also causes slow thinking and affects moods. 

Supplements

Folic acid and Vitamin B12 are beneficial supplements to help prevent dementia and improve memory loss. They lower amino acid level in the body which has been linked to dementia. Low vitamin D levels have also been shown to have a link to developing dementia. Vitamin D helps with slowing memory loss and improves thinking. Fish oil is also an important supplement to promote brain health. Taking 900 mg of Fish oil daily can boost your brain health by 7 years! It reduces bad cholesterol and stops formation of plaques in the brain as well as helping to create new healthy brain cells. 

Medical treatments

Although prescription medications for Alzheimer's and dementia won't stop the decline in brain functioning , they do play an important role in treatment. They can help slow or delay symptoms, and maintain mental function. Medications such as Aricept, Nameda, and Exelon, can help to improve memory loss and thinking. They help by boosting the performance of the brain chemicals. These chemicals carry information from one brain cell to another. 

Please contact your health care provider before following any of these suggestions, as no therapeutic relationship is assumed.

Meredith Duggan, APRN