the health of the aging brain even the › wp-content › uploads › 2017 › 04 › ...slide 1...
Post on 24-Jun-2020
1 Views
Preview:
TRANSCRIPT
Slide 1
©2016 MFMER | slide-1
Angela Lunde, MAAssociate in Neurology, Mayo Clinic Alzheimer's Disease Research Center Cognitive Health and Wellness Director, Mayo Clinic Charter House
The Health of the Aging Brain2017 MAND Annual Meeting
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 2
©2016 MFMER | slide-2
Forget where you left that important document, set your morning coffee or
parked your car? Moments of forgetfulness happen to everyone—even the
young. But as we get older, forgetfulness can leave us more worried and
concerned, the possibility of Alzheimer’s disease may even loom in our mind.
Surveys suggest that cognitive loss is among the most feared health problems
of older adults. Our genes may play a role in our risk for Alzheimer’s disease,
but we now have more evidence than ever that our lifestyle choices and
behaviors (things we can control) make a significant difference in the health of
our brain.
This presentation will point out the common myths associated with the aging
brain and then highlight the growing body of scientific research supporting
what we can do to improve brain health and reduce risk factors that can
contribute to cognitive decline. A special focus will be on the role that diet and
nutrition play and the emerging evidence the surrounds it.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 3
©2016 MFMER | slide-3
• Identify cognitive changes that occur with typical aging.
• Understand 4 common myths associated with brain
aging.
• Learn 5 research supported lifestyle behaviors that
contribute to overall brain health.
• Describe 3 main elements of a diet that supports
optimal brain health.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 4
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 5
Are you
worried?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 6
Billions of
neurons!
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 7
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 8
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 9
©2016 MFMER | slide-9
The Aging Brain
• Prefer familiar routines.
• Sensory inputs not as sharp
• Capacity for incorporating new information changes.
• Concentration affected
• Slower Processing Speed.
9
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 10
©2016 MFMER | slide-10
It is normal to forget the name of
someone you just met.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 11
©2016 MFMER | slide-11
It is normal to walk into a room and
not remember why you are there.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 12
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 13
• Items on the grocery list?• The street address?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 14
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 15
©2016 MFMER | slide-15
Older adults with normal memory
should not need to use reminder notes to
help them remember?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 16
©2016 MFMER | slide-16
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 17 Two abnormal lesions in the brain
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 18 We lose thousands of neurons
every day?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 19 The brain doesn’t make new
brain cells?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 20 • Field of neurology has overturned the
belief that cognitive decline is inevitable.
• Researchers have shown that the brain is
what they call "plastic" -- it can physically
remodel itself.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 21 Although there are no pharmaceutical
cures for dementia, researchers say that
brain health is highly influenced by our
lifestyle behaviors.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 22
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 23
©2016 MFMER | slide-23
Ph
ysi
ca
l A
ctiv
ity
Dir
ec
t B
en
efits
Increases brain volume and augments abundance of
new brain cells.
Reduces inflammation
Reduces insulin resistance
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 24
©2016 MFMER | slide-24
Ph
ysi
ca
l A
ctiv
ity
Ind
ire
ct
Be
ne
fits
Improves Mood
Improves Sleep
Reduces Stress and Anxiety
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 25 Journal of
Physiology March 2016
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 26
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 27
Physical inactivity is #1
modifiable risk factor!
“Sitting is the new smoking!”
(Mayo Clinic)
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 28 Get Moving
Move more than you do right now.
Make it an everyday thing.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 29
• The brain is highly susceptible to oxidative damage.
• The brain is a fatty organ. Our brain is dependent on dietary fat intake to get enough fatty acids.
• The brain consumes considerable amount of glucose.
• Gut microbiota influences the brain.
The Brain Diet
Relationship
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 30
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 31
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 32
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 33
©2016 MFMER | slide-33
Study Suggested:
• MIND DietLowered the risk of AD by as much as
53 percent in participants who adhered to the
diet rigorously
•MIND DietLowered the risk of AD by as much as 35 percent in those who followed it moderately well
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 34 MIND- Hybrid of the Mediterranean & DASH
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 35 Microbiota Connection –
Organisms in your belly may be
influencing your brain.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 36 Probiotics
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 37
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 38
©2016 MFMER | slide-38
If it can go bad, it’s good for you.
If it stays good, it’s bad for you.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 39 EAT…
Leafy greens –Spinach!
Berries
Boost the Omega 3 Foods.
Think walnuts, olive oil, avocados, nuts,
salmon, fortified eggs
Give Kombucha a try!
Turmeric
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 40
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 41
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 42 Idea involves "Plasticity”
When you challenge the brain
you increase the number of brain
cells and their connections!
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 43 . Alzheimer’s Association International
Conference in 2016, the results of
landmark study were presented.
The ACTIVE trial, showed that one
particular type of brain exercise—called
“speed training”—cut the long-term risk of
dementia nearly in half.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 44
http://www.brainhq.com/active-study-results
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 45 Recipe for Good Brain Training
• Variety
• Challenge
• Novelty
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 46
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 47 Challenge
Take on New Challenges
Retire from Retiring
Stay Socially Engaged
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 48
©2016 MFMER | slide-48
Social engagement is cognitive candy. People who are socially engaged are happier, less lonely and their brain show less
build up of amyloid plaquesMolecular biologist John Medina
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 49
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 50
• Make connections
• Process information
• Create & consolidate memories
• Deceases stress
• Discard the unnecessary
• Clear out toxins ?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 51
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 52 Sleep
Aim to get at least 30-60 minutes of outdoor light
exposure during daylight hours.
Create a pre-sleep routine.
Go to bed at approximately the same time each night.
Before you turn the lights out, write a list of what you are
grateful for.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 53
©2016 MFMER | slide-53
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 54
©2016 MFMER | slide-54
Stress and Dementia
• Stress may take a toll on the hippocampus and prefrontal cortex.
• Stress causes the release of CRF in the brain.
• Stress impacts attention and concentration.
• Stress disrupts sleep.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 55
©2016 MFMER | slide-55
All Stress begins with a
___________________________________.
Thought.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 56
©2016 MFMER | slide-56
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 57 Find More Calm
Take a break from your runaway thoughts:
feel-see-smell-touch-taste-breath-notice.
Try Self-Compassion Breaks.
Schedule your ‘Zen’
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 58
©2016 MFMER | slide-58
Get Moving
Eat the Mediterranean Way
Add ‘Challenge’ to your Schedule
Get Good Sleep
Do Things that Make You Calm
Choose Your Attitude
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 59
©2016 MFMER | slide-59
“Our attitude make a great difference in whether we see aging as a crisis or a quest,"
Connie Goldman, former NPR reporter and author of Who AM I Now that I’m Not Who I Was?
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
Slide 60
©2016 MFMER | slide-60
As my muscles weakened,
my writing became stronger.
As I slowly lost my speech,
I gained my voice.
As I diminished, I grew.
As I lost so much,
I finally started to find myself.
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
___________________________________
top related