Help Fend Off Dementia
Fish, Fruits and Veggies Help Fend Off Dementia
http://www.appforhealth.com/2013/05/fend-off-dementia/
Here’s ways to help you fend off dementia, based on the latest research findings.
Survey show that 85% of adults are concerned about losing their mental sharpness or developing dementia in old age…and for good reason. Statistics show that memory loss and dementia now impact half of all adults by age 85. If you think 85 is a long way off, consider that mild cognitive impairment is commonly seen in patients in their mid-40s and after age 65, your risk for dementia doubles every five years!
The good news is that several studies are finding that diet and lifestyle factors can reduce (or increase) your risk. Dementia is not a disease that just happens once you hit 75 or 80; it’s an accumulation of environmental exposures, poor diet, inactivity and other risk factors that build up over a lifetime. What you do throughout your life that will drastically impact your risk for dementia. Here’s what the research now suggests for reducing your risk when your a young or middle-aged adult.
1. Lose Weight if Overweight
This can’t be stressed enough. Being overweight increases your risk for dementia and it’s probably because it’s bad for your heart and vascular system. There is a strong heart:head correlation because each heartbeat pumps about 20% of the blood to your brain to deliver oxygen and other nutrients the brain needs to sustain itself. Therefore, anything that his harmful for your heart and circulation, like hypertension, high cholesterol or diabetes, is linked with increased risk for dementia. Maintaining a lean body mass and healthy arteries throughout life helps ensure that you don’t develop these other conditions that are essentially brain drains.
2. Eat a More Mediterranean-Style Diet
A Mediterranean diet has consistently been shown to reduce the risk for dementia and is often recommended for healthy aging. I recent study with more than 17,000 US adults with an average age of 64 found about a 20% reduction in risk for developing dementia over the four-year study among those whose diets where the most similar to a Mediterranean style of eating. A Mediterranean diet includes high quality fresh fruits and vegetables, nuts, legumes, whole grain unsweetened cereals, olive oil, fermented dairy products such as yogurt and natural cheese, and fresh fish as daily staples. Red meat is limited and eggs and sweets are also eaten less frequently. Enjoying a glass of red wine with a meal, however, is a daily part of the Mediterranean diet and lifestyle.
Here are the key elements of the Mediterranean diet:
- Primarily plant-based foods including fruits and vegetables; beans; nuts and seeds; and whole grains
- At least 2 servings a week of seafood but more is even better
- Olive oil is used as primary fat in cooking
- A glass or red wine is enjoyed with dinner
- Limited added sugars and saturated fats
Another way to help fend off dementia is to take a supplement that provides specific nutrients that may play a role in preventing or delaying dementia may be recommended. Supplementation with antioxidants like vitamin C, E , folic acid, vitamin B12, plant phytonutrients and omega-3 fatty acids may help maintain memory and cognition. I also think all adults should consider a vitamin D supplement because most of us have sub-optimal levels of vitamin D in our bodies.
4. Get Active and Stay Active
Getting at least 30 minutes a day (45-1 hour is even better) at least 5 days a week is probably the most effective anti-aging tool we have. Not only does physical activity benefits the brain by delivering better blood flow and oxygen to the organ. But exercise also helps you maintain a lean physique and reduces the risk of osteoporosis and falls as we age. Since lack of mobility is directly linked to muscular strength in old age, the only way to avoid becoming sedentary and losing your independence is by not getting exercise throughout your life.
Julie Upton, MS, RD
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