You can delay or avoid Alzheimer’s with good health habits

Antioxidants
A diet high in antioxidants provided by fresh fruits and veggies and low on animal fat and meat is healthy.  You want plenty of foods containing vitamins C and E.  Take supplements to make sure you get enough of these healthy vitamins.

Beta carotene, which your body converts to vitamin A helps to fight damaging free radicals in your body.  By protecting your brain cells, beta carotene helps you think, reason, and remember.  Just one milligram of beta carotene a day makes a big difference.  Carrots, sweet potatoes, apricots, tomatoes, broccoli, cantaloupe and collard greens are all good sources.

Avoid cardio risk factors
Swedish researchers at The Aging Centre in Stockholm found that the leading risk factors for dementia (a/k/a Alzheimer’s disease) mirror those for cardio-vascular disease.  They are:

1. Obesity (BMI greater than 30)
2. High blood pressure
3. High cholesterol

Their conclusion – having any one of these risk factors doubles a person’s chance of developing dementia, and having all three increases the chance by six times. The study looked at 1,400 middle-aged people in the early 1980’s, and reexamined them 20 years later.  While cautioning that the results still need to be validated by further research, they think they are about 70% accurate.

Our advice is don’t wait for more studies.  Follow the healthy lifestyle choices that we recommend and you can avoid obesity, high B/P, and high cholesterol.  That means you can keep your brain going at close to full tilt in your old age.

Combinations of  B-6, B-12, and folate have been shown to reduce elevated homocysteine levels — a risk factor for cardiovascular disease, although studies have not shown this combination to reduce cardiovascular risk itself.   There are eight B vitamins generally known as thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), biotin (B-7), folic acid (folate) (B-9), and cyanocobalamin (B-12). Like most vitamins, B vitamins are essential — your body needs them but cannot make them; you must get them from your diet or from supplements. 

Brain exercises
The old saying “use it or lose it” relates to brain power as well as muscle power.  Keep your brain sharp by challenging it with crossword puzzles, word games, Sudoku, card games, problem solving puzzles, etc

For a list of 101 things to do with a person who has Alzheimer’s (or to help prevent it) click on Alzheimer’s Org.

B vitamins
Folate, thiamin, B6 and B12 are B vitamins that play key roles in brain function.  For folate eat spinach, beets, avocados, asparagus and other vegetables.  For B12 eat low-fat cheese, fish and poultry.  For B6 and thiamin add potatoes, beans and watermelon.

According to ConsumerLab.com ”In a 2-year placebo-controlled study of individuals aged 70 years or more with mild cognitive impairment, the combination appeared to slow cognitive and clinical decline, particularly in those who started with elevated levels of plasma homocysteine (over 11.3 micomoles/L). Patients were given a daily dose of folic acid (800 mcg), vitamin B-12 (500 mg), and vitamin B-6 (20 mg)”. While you are most likely to be well under 70 years of age, an ounce of prevention today couldn’t hurt.  In other words, take the supplements today.

For more information on uses, doses, safety concerns, and food sources for each of the B vitamins, click on the ConsumerTips™ section of ConsumerLab.com.

Calcium
Calcium not only has other health benefits, it appears to help prevent memory loss and senility.  Include low-fat dairy products in your diet, take orange juice fortified with calcium, and remember to eat beans and broccoli.  It that’s enough, add as a supplement.

Cholesterol and blood pressure control
New evidence shows they not only damage your heart, but hey may also harm your brain.  So it’s more important than ever to control those conditions.

Curcumin
Curcumin is an ingredient of turmeric.  Please check out turmeric.

Cut the calories
You may not think we’re like mice, but research on brain aging showed that older mice fed a low-calorie diet functioned as if they were younger than mice fed a traditional diet.  You are likely to live longer with a healthy brain if you don’t eat too much.  Be forewarned.

Diet sodas – Avoid them like the plague
The calorie count of a diet soda is attractive if you’re watching your weight – it’s zero.  However, the artificial sweetener that saves those calories may harm your brain.   A recent study found that aspartame, the artificial sweetener in most diet drinks may cause memory loss.  The best bet is to switch to water or tea.

Drink fruit and vegetable juice
In one study people who drank fruit and vegetable juices three or more times a week were 76% less likely to develop signs of Alzheimer’s than people who seldom or never drank juice.  For the best effect, juice your own and drink it fresh.

Eat healthy and supplement
Eat five or more servings of fresh fruits and vegetables a day, and augment your diet with a high-quality supplement containing B-12, B-6 & Folic Acid.

Exercise your body
While you’re building your brain, don’t neglect your body.  Regular physical activity helps keep your brain fit as well.

Physical activity is probably the best-documented way to shield your brain against aging. You don’t have to go crazy when it comes to saving your brain, even modest amounts can yield dramatic benefits.  In one six year study, people who walked merely three times a week were 30% less likely to develop dementia.

More strategies
Please read the additional articles on Preventive Strategies for more lifestyle strategies that can delay or even prevent Alzheimer’s

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