It’s one of the biggest fears for most Baby Boomers and seniors–losing one’s independence because of Alzheimer’s disease or dementia.
But now there is some good news! While normal changes do occur in the aging brain (blood flow to the area diminishes, brain size shrinks, brain cells decay and connections between them deteriorate), most researchers believe that lifestyle choices can help protect that precious grey matter between our ears.
To support this claim, they point to two observations: first, Alzheimer’s is caused by specific genetic changes less than 5 percent of the time. And second, most folks with this diseases have co-morbidities–other chronic diseases such as obesity, diabetes and heart disease.
How the Brain Ages
One of the theories of aging reads like this: In the normal process of breaking down foods and producing energy, our bodies create waste products and rogue molecules called free radicals. Left unchecked, free radicals can eventually cause cells to die, insulin to be used less efficiently, plaques to burst and DNA to become altered.
Luckily, we have naturally-occurring antioxidants that take care of free radicals most of the time. But occasionally stresses can lead to a breakdown in the system. This is especially problematic with aging–as cells in body lose their ability to adapt to stress.
Free radicals eventually cause cell damage, which activates the immune system and creates an inflammation–a normal response to injury. But when our natural antioxidants are overwhelmed, the inflammation becomes chronic, and then the real damage begins–free radical molecules can start a chain reaction leading to chronic diseases–Alzheimer’s, Parkinson’s, heart disease, diabetes and cancer.
FOSSE for Your Brain
Given that scenario, there are lifestyle changes you can make to help support your brain. Think of the acronym “FOSSE.”
F: Fruits and vegetables
These foods are full of naturally-occurring antioxidants and dietary fiber. As promoted in the Mediterranean and DASH (for high blood pressure) diets, fruits and vegetables can lower the risk of Alzheimer’s, promote brain function and increase longevity.
Eat at least 5 servings per day–all colors, but especially berries, green leafy veggies and dried beans.
O: Obesity
People who are obese are twice as likely to have dementia, and have an increased risk of Alzheimer’s disease. Scientists believe fat cells release inflammatory agents that increase the risk of diabetes and other chronic diseases.
Avoid obesity.
S: Sugar
Eating patterns with a higher intake of added sugars increase the risk of cardiovascular (heart) disease, obesity, Type 2 diabetes–all associated with Alzheimer’s.
The rise of blood sugar with some meals or snacks high in sugar may also increase levels of inflammatory agents, leading to cell damage.
Decrease sugar intake to about 12 tsp. or 50 grams per day (check food labels).
S: Sleep
Not only do we maximize muscle tissue repair during sleep, these precious hours now appear to be essential for brain repair as well.
Strive for at least 7 hours of sleep per night.
E: Exercise
Physical activity pushes more oxygen to the brain, allows for better insulin utilization (decreasing the possibility of diabetes) and reduces inflammation–all good news! In fact, people who exercise regularly have about half the risk of developing Alzheimer’s disease and dementia compared to those who don’t move as much.
But the most exciting new findings show that exercise actually changes the structure of the brain–stimulating new connections between cells, generating new blood vessels and new brain cells (a process called neuroplasticity). Exercise accomplishes this by promoting the growth of natural proteins that help protect the brain–one of most powerful is brain-derived neurotrophic factor, or BDNF.
Engage in aerobic (cardio) exercise most days of the week for 30 minutes, and include complex activities that challenge your brain. For example, enjoy a brisk walk on the treadmill followed by practicing a foreign language; learn figure skating, racquetball or rock climbing; and change up your workout routine with new activities, routes and formats.
Looking for ways to support your brain? Give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
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