A lot of us are at the age where we are not only raising our children but taking care of aging parents. Although this may stressful trying to juggle it all, it is also a blessing. You have so much to learn about yourself by caring for others. Since much of our own aging can be affected by our genetics, watching how Mom and Dad age may provide a pathway to follow…. or improve upon!
We’ve known for a long time how important regular exercise is for our bodies as we age: but recent research has shown us it may be even more important for our brains! And since WHO we are is a function of HOW our brain functions (or malfunctions), this news could not be more profound in our own aging process.
I found this post at helpmd.org about how exercise helps reduce dementia and alzheimers and since I am dealing with this in my own life, I thought it important to share.
Researchers across the world are racing towards a cure for Alzheimer’s disease. As prevalence rates climb, their focus has broadened from treatment to prevention strategies.
Although there are no magic solutions, tantalizing new evidence suggests it may be possible to prevent or delay the onset of Alzheimer’s disease through a combination of healthful habits.
Scientists now suggest you can stimulate your mind, improve your mood, sharpen your memory, and reduce your Alzheimer’s risks. Learn their discoveries and join the race towards brain vitality now.
Which Alzheimer’s risks can you control or reduce?
* Take charge to prevent and delay Alzheimer’s disease
- * Get plenty of exercise
- * Eat a brain-healthy diet
- * Build brain reserves
- * Sleep to restore memory
- * Learn to relax & manage stress
- * Protect your brain
- * Related links & references
Although scientists are still working to find causes and cures for Alzheimer’s disease, conditions and behaviors that leave you more likely to develop Alzheimer’s disease have been identified.
Did you know:
- Smoking after age 65 increases your chances of developing Alzheimer’s by 79%?
- Obesity in midlife makes you 3 ½ times more likely to experience Alzheimer’s?
- Diabetes makes you twice as likely to develop Alzheimer’s?
- Genetics account for only 25% of Alzheimer’s cases?
- Chronic stress may quadruple your risk?
Although you can not change your inherited genes, ethnicity, gender, or age, you can address the following risk factors:
Alzheimer’s and Dementia Risks You Can Control or Inhibit:
- * Diabetes
- * Hypertension
- * High cholesterol
- * Heart disease
- * Obesity
- * Chronic Stress
- * Poor quality or insufficient sleep
- * Sedentary lifestyle
- * Liver and kidney disease
- * Smoking, alcohol, drug use
- * Head injury
- * Toxic insults to your brain
Powerful fears about Alzheimer’s may discourage you from action. Identifying and controlling your personal risk factors will improve your over-all health and go a long way towards preserving your cognitive abilities.
Particularly in western cultures where the pace of life is frantic, food is often fast and refined, and stress is rampant, brain degeneration starts imperceptibly early. Although most adults begin to notice age-related memory glitches in their 40’s and 50’s, scientists believe the neurological changes of Alzheimer’s ironically begin when the brain is at its peak… closer to age 20!
Medications and Alzheimer’s disease
Scientists are currently testing over 90 drugs to prevent and treat Alzheimer’s disease. If you are already experiencing memory problems, work with your doctor to diagnose and treat symptoms as soon as possible. Current medications can not reverse serious brain deterioration, but the earlier these drugs are started, the greater their potential effectiveness in slowing memory loss and preserving independence.
Create your personal anti-Alzheimer’s program now
Contrary to early beliefs about the brain’s restorative capacities, we now know brain regeneration continues through adulthood. Building brain reserves through systematic lifestyle choices is currently your best defense against Alzheimer’s disease.
The Anti Alzheimer’s Prescription, The Healthy Brain Kit, The Alzheimer’s Action Plan, and a variety of scientific resources (see references below) suggest that a multi-step approach to preventing, reducing, or delaying Alzheimer’s holds significant promise. There are no brain boosting miracles, magic potions, or secret formulas, but the anti-Alzheimer’s fundamentals are health practices that build physical and cognitive fitness:
Strategies to Prevent and Delay Alzheimer’s Disease
- * Get plenty of exercise
- * Eat a brain-healthy diet
- * Keep your mind active
- * Sleep regularly and restfully
- * Learn to relax
- * Protect your brain
Prevention and delay strategy #1: Get moving!
According to a recent Mayo Clinic review, no single lifestyle choice has as much impact on aging and Alzheimer’s disease as exercise. In a 2009 review of literature from the International Journal of Clinical Practice, scientists documented that over time, physical activity effectively reduces the probability of Alzheimer’s disease and other dementias. Additional research shows those with existing cognitive problems and dementia receive a protective benefit from regular exercise.
These tips will maximize your exercise plan:
* Exercise at a moderate pace-for at least 30 minutes five times per week. Just five workouts every seven days can reduce your risk of Alzheimer’s by as much as 35%. When serious brain damage has already occurred, brisk walking and other cardiovascular exercise can slow further injury.
* Build muscle to pump up your brain-moderate levels of weight and resistance training not only increase muscle mass, they maintain cognitive health. Combining aerobics and strength work is better than either activity alone. Add 2-3 strength sessions to your weekly routine, and your risk of Alzheimer’s is cut in half if you are over 65.
* Stretch for success-agility not only makes you light on your feet, it improves balance and reduces head injuries. Remember the Tin Man… and reach, twist, and flex often to keep your frame limber and your brain supported.
* Think movement-those who are physically active throughout life have improved cognitive forecasts. Gardening, cleaning house, and taking the stairs build brain-healthy movement throughout the day. Look for opportunities to walk, bend, stretch, and lift your way to vitality.
Stuck on the couch? It takes 28 days for a new routine to become habit. Write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
Prevention and delay strategy #2: Eat a brain-healthy diet
In Alzheimer’s disease, inflammation and insulin resistance injure neurons and inhibit communication between brain cells. In Freedom from Disease, Alzheimer’s is described as “diabetes of the brain,” and a growing body of information suggests a strong link between metabolic disorders and the signal processing systems. In addition, the American Academy of Neurology recently warned elevated cholesterol in your 40’s increases your risk of Alzheimer’s.
Eating habits that reduce inflammation and promote normal energy production are brain-healthy. These food tips will keep you protected:
* Follow a Mediterranean diet. Control inflammation by eating foods rich in Omega 3 fatty acids, cold water fish, nuts, whole grains, and abundant fresh produce. Avoid transfats, full-fat dairy products, and red meat, but treat yourself to a glass of red wine and a dark chocolate square.
* Maintain consistent levels of insulin and blood sugar. Eat several small meals throughout the day. Avoid packaged, refined, and processed foods, especially those high in sugars and white flour, which rapidly spike glucose levels and inflame your brain.
* Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective anti-oxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of a plant-centered, brain protective regimen.
* Drink tea daily. Green, white, and oolong teas are particularly brain-healthy. Drinking 2-4 cups daily has proven benefits. Although caffeine can inhibit stress reduction and become addictive, moderate coffee drinkers also enjoy reduced cognitive risks.
* Consider supplementing your diet. Vitamins, herbs, and amino acids may provide additional brain protection. Folic acid, vitamin B12, vitamin D, and fish oils are believed to preserve and improve memory. Studies of vitamin E, gingko biloba, and tumeric have yielded more disappointing results. It’s always a good idea to talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.
So there you have it. We really do have choices about the way we age. By being mindful about movement and nutrition, we can significantly decrease our risk for many diseases including dementia and Alzheimers. Given the fact that a little investment yields such a high return, there’s really no excuse for skipping your workouts or eating junk food. Our 29 minute workouts are a simple, easy and effective solution to help you age gracefully, and mindfully!
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