Most everyone knows that a healthy diet and regular exercise are good for your heart, but growing evidence suggests theyre good for your brain too. <\/p>\n
More than 5 million Americans are currently living with Alzheimers disease, the most common form of dementia in the United States, according to the Alzheimers Association. As the number of people age 65 and older continues to increase, so does the number of new Alzheimers cases. <\/p>\n
June is Alzheimers and Brain Awareness Month, a time to bring attention to Alzheimers disease and raise awareness about how to keep your brain healthy as you age. <\/p>\n
Dementia is an overall term that describes a wide range of symptoms associated with a decline in mental ability severe enough to interfere with daily life. <\/p>\n
Dementia is caused by damage to brain cells, and the majority of cases are linked to Alzheimers disease in which high levels of certain proteins, both inside and outside brain cells, make it difficult for cells to stay healthy and communicate with each other. <\/p>\n
The second most common type of dementia is vascular dementia, which occurs after a stroke. Many dementias are progressive, meaning symptoms start out slowly and gradually get worse. <\/p>\n
Symptoms of dementia can vary greatly. Memory problems are typically one of the first signs of dementia, though many people have memory loss issues that are not linked to dementia. <\/p>\n
Other cognitive difficulties associated with the early stages of Alzheimers disease and other dementias include: <\/p>\n
Challenges in planning or solving problems <\/p>\n
Difficulty completing familiar tasks <\/p>\n
Confusion with time or place <\/p>\n
Trouble understanding visual images and spatial relationships <\/p>\n
New problems with words in speaking or writing <\/p>\n
Misplacing things and losing the ability to retrace steps <\/p>\n
Decreased or poor judgment <\/p>\n
Withdrawal from work or social activities <\/p>\n
Changes in mood and personality <\/p>\n
If you or a loved one experience trouble with memory or other cognitive skills, see a doctor to determine a cause. Early diagnosis and treatment may be able to help slow the progression of dementia and improve quality of life. <\/p>\n
As the Alzheimers Association reports, research suggests that combining good nutrition with mental, social and physical activities may have a greater benefit in maintaining or improving brain health than any single activity. <\/p>\n
Many of the same healthy lifestyle habits that are good for your cardiovascular health also benefit your brain. This is because your brain is nourished by a rich network of blood vessels, and anything that damages these vessels can deprive your brain of vital fuel and oxygen. <\/p>\n
To help reduce your risk of cognitive decline, follow these tips: <\/p>\n
Control your blood pressure and cholesterol levels. Have your blood pressure and cholesterol levels checked regularly by your doctor. If you are on medication to help control your blood pressure or cholesterol, make sure you are taking it as prescribed and that it is working effectively. High blood pressure and cholesterol can lead to vascular disease and stroke, which can in turn lead to dementia. <\/p>\n
Maintain a healthy weight. Being overweight or obese puts you at risk for a range of other health complications including heart disease and diabetes, which can increase your risk for developing dementia. <\/p>\n
Eat a healthy diet. According to the Alzheimers Association, what you eat may have the greatest impact on brain health through its effect on heart health. Evidence suggests that following a Mediterranean diet may help protect the brain. A Mediterranean diet includes relatively little red meat and rich in fruits, vegetables, nuts, grains, olive oil and other healthy fats. In addition, limiting salt intake and refraining from processed foods is part of eating healthy. <\/p>\n
Exercise. Regular physical activity not only helps you maintain a healthy weight and a healthy heart, but research shows it may directly benefit your brain by increasing blood flow and oxygen to your brain cells. Moreover, exercise releases feel-good endorphins that help combat depression, another risk factor for dementia. <\/p>\n
Minimize alcohol consumption. Excessive alcohol consumption can increase the risk for high blood pressure and heart disease, and therefore increase the risk for dementia. Federal health guidelines recommend limiting alcohol consumption to no more than one drink a day for women and two drinks a day for men. <\/p>\n
Protect your head. Brain injury through traumas like a car accident or a fall can increase your risk for cognitive decline and dementia. Always buckle your seatbelt; wear a helmet while riding a bike, skiing or participating in contact sports, and take steps to prevent falls. <\/p>\n
Sleep well. Be sure you are getting enough quality sleep each night. Sleep helps recharge your body and your brain so you can think clearly and keep your memory sharp. The National Sleep Foundation recommends older adults get between seven and eight hours of sleep every night. <\/p>\n
Keep a full calendar. Studies indicate that when older adults engage in social activities they experience less cognitive decline than those who are more isolated. Having a daily routine and schedule also aids memory. <\/p>\n
Learn something new. Study a new language. Pick up a new musical instrument. Take art classes. By challenging your brain, you are strengthening its web of connections and creating new connections. The stronger the web, the better it protects against dementia. <\/p>\n
When it comes to fighting dementia, keeping both your body and your brain healthy is key. By adopting healthy lifestyle habits, you can reduce your risk for Alzheimers and other dementias and stay sharp as you grow older. <\/p>\n
To find a physician with Princeton HealthCare System, go towww.princetonhcs.org or call 888-742-7496. <\/p>\n
Anshu Bhalla, M.D., is board certified in family medicine and geriatric medicine. She is a member of the medical staff at University Medical Center of Princeton. <\/p>\n
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