"More and more research is suggesting that lifestyle is very important to your brain's health," says Dr. Paul Nussbaum, a neuro-psychologist and an adjunct associate professor at the University of Pittsburgh School of Medicine. "If you want to live a long, healthy life, then many of us need to start as early as we can."
So what can you do to beef up your brain - and possibly ward off dementia? Nussbaum, who recently gave a speech on the topic for the Winter Park (Fla.) Health Foundation, offers 20 tips that may help.
1.
Join clubs or organizations that need volunteers. If you start volunteering now, you won't feel lost and unneeded after you retire.
2.
Develop a hobby or two. Hobbies help you develop a robust brain because you're trying something new and complex.
3.
Practise writing with your non-dominant hand several minutes everyday. This will exercise the opposite side of your brain and fire up those neurons.
4.
Take dance lessons. In a study of nearly 500 people, dancing was the only regular physical activity associated with a significant decrease in the incidence of dementia, including Alzheimer's disease. The people who danced three or four times a week showed 76 percent less incidence of dementia than those who danced only once a week or not at all.
5.
Need a hobby? Start gardening. Researchers in New Zealand found that, of 1,000 people, those who gardened regularly were less likely to suffer from dementia! Not only does gardening reduce stress, but gardeners use their brains to plan gardens; they use visual and spatial reasoning to lay out a garden.
6.
Walking daily can reduce the risk of dementia because cardiovascular health is important to maintain blood flow to the brain. Or... buy a pedometer and walk 10,000 steps a day.
7.
Read and write daily. Reading stimulates a wide variety of brain areas that process and store information. Likewise, writing (not copying) stimulates many areas of the brain as well.
8.
Start knitting. Using both hands works both sides of your brain. And it's a stress reducer.
9.
Learn a new language. Whether it's a foreign language or sign language,you are working your brain by making it go back and forth between one language and the other. A researcher in England found that being bilingual seemed to delay symptoms of Alzheimer's disease for four years. And some research suggests that the earlier a child learns sign language, the higher his IQ - and people with high IQs are less likely to have dementia. So start them early.
10.
Play board games such as Scrabble and Monopoly. Not only are you taxing your brain, you're socializing too. Playing solo games, such as solitaire or online computer brain games can be helpful, but Nussbaum prefers games that encourage you to socialize too.
11.
Take classes throughout your lifetime. Learning produces structural and chemical changes in the brain, and education appears to help people live longer. Brain researchers have found that people with advanced degrees live longer - and if they do have Alzheimer's, it often becomes apparent only in the very later stages of the disease.
12.
Listen to classical music. A growing volume of research suggests that music may hard wire the brain, building links between the two hemispheres. Any kind of music may work, but there's some research thatshows positive effects for classical music, though researchers don't understand why.
13.
Learn a musical instrument. It may be harder than it was when you were a kid, but you'll be developing a dormant part of your brain.
14.
Travel. When you travel (whether it's to a distant vacation spot or on a different route across town), you're forcing your brain to navigate a new and complex environment. A study of London taxi drivers found experienced drivers had larger brains because they have to store lots of information about locations and how to navigate there.
15.
Pray. Daily prayer appears to help your immune system. And people who attend a formal worship service regularly live longer and report happier, healthier lives.
16.
Learn to meditate. It's important for your brain that you learn to shut outthe stresses of everyday life.
17.
Get enough sleep. Studies have shown a link between interrupted sleep and dementia.
18.
Eat more foods containing Omega-3 fatty acids: Salmon, sardines, tuna, ocean trout, mackerel or herring, plus walnuts (which are higher in omega 3s than salmon) and flaxseed. Flaxseed oil, cod liver oil and walnut oil are good sources too.
19.
Eat more fruits and vegetables. Antioxidants in fruits and vegetables mop up some of the damage caused by free radicals, one of the leading killers of brain cells.
20.
Eat at least one meal a day with family and friends. You'll slow down, socialize, and research shows you'll eat healthier food than if you ate alone or on the go.
DOING ALL 20 THINGS LISTED ABOVE AND YOU WILL NOT FIND ENOUGH TIME IN YOUR LIFE TO FIT IN DEMENTIA AS WELL: IN OTHER WORDS, "CONTINUE TO DO ALL THE THINGS THAT YOU ALREADY DO AND YOU WILL HAVE COVERED MOST OF THE THINGS LISTED!"
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2. Ideally, you’ll want to restrict your total fructose consumption to below 25 grams a day. This includes refraining from eating too many fruits, if you normally eat a lot of them. If you consume more than 25 grams a day of fructose you can damage your cells by creating insulin and leptin resistance and raising your uric acid levels.
3. Berries tend to be lower in fructose, and wild blueberries, for example, are also high in anthocyanin and antioxidants, and are well known for being beneficial against Alzheimer’s and other neurological diseases.
4. Grains – Even whole, organic grains will convert to sugar in your body and spike your insulin levels.
Ideally you’ll want to devise a nutritional plan geared to your specific nutritional type to maximize your health benefits, as grain carbs are far more detrimental to some than others. I believe this is essential to everyone’s health, and I’m very pleased to now be able to offer the full online nutritional typing program for free. We’ve previously charged $29 for this test, so please do take advantage of this free offer
Artificial sweeteners – Aspartame, for example, is an excitotoxin that can literally destroy your brain cells. There are many studies showing the dangers of aspartame. For example, one study published in 2000 found that aspartame shortens the memory response, impairs memory retention and damages hypothalamic neurons in mice.And the results from a 2002 study published in the journal Nature suggest that aspartame may cause mental retardation, although the mechanism by which it does that is still unknown.
Other animal studies have linked aspartame to brain damage and brain tumors, even in low doses. I believe aspartame and other artificial sweeteners are dangerous to your health in so many ways, I even wrote an entire book on this topic called Sweet Deception.
Soy -- Unfermented soy products are another common food that should be avoided if you want to maintain healthy brain function.
One well-designed epidemiological study linked tofu consumption with exaggerated brain aging. Men who ate tofu at least twice weekly had more cognitive impairment, compared with those who rarely or never ate the soybean curd, and their cognitive test results were about equivalent to what they would have been if they were five years older than their current age. What's more, higher midlife tofu consumption was also associated with low brain weight. Shrinkage does occur naturally with age, but for the men who had consumed more tofu showed an exaggeration of the usual patterns you typically see in aging.
Dr. Kaayla Daniel has written an excellent book, The Whole Soy Story, which covers the health dangers of soy in great depth and I highly recommend it to anyone still under the illusion that soy is a health food.
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