Healthy Brain Aging: Exercise, Nutrition, and Preventing ADFocus on Diabetes, Blood Pressure, Diet and Exercise

Henry Edmonds, MEd, Program CoordinatorJoseph & Kathleen Bryan Alzheimer’s Disease Research Center

Duke University Medical Center

https://adrc.mc.duke.edu/

Joseph & Kathleen Bryan Alzheimer’s Disease Research Center Some Facts about Alzheimer's Disease Dementia and Alzheimer’s DiseaseWhat Happens to the Brain Diagnosis of ADReduce The Risk For Alzheimer’s DiseaseFactors that Contribute to Cognitive Decline!Ways to Exercise your Brain!Eating Well!Alzheimer’s Disease Prevention Registry (ADPR)Brain Health Quiz

Healthy Brain Aging: Exercise, Nutrition, and Prevention of AD

https://adrc.mc.duke.edu

The Bryan ADRC• Alzheimer’s Disease Research Center (ADRC)

began in 1984• One of the oldest ADRCs in the US

The Bryan ADRC: What we do? Research on AD• AD Braine Bank• Alzheimer’s Disease Prevention Registry

Memory Disorders Clinic• Diagnosis and treatment

Help for Caregivers• Duke Family Support Program

Educational Programs• Lectures

African American Community Outreach Program (AACOP)

Alzheimer’s is an epidemic: it affects 1 in 9 Americans over 65, with a new diagnosis every 68 seconds. By 2050, 16 million Americans may battle the disease, with the cost of care jumping six-fold to $1.2 trillion.* We must accelerate Alzheimer's prevention research NOW! But 80% of studies fail because too few people sign up. Will you help change that?

Alzheimer’s Association, 2014 Alzheimer’s Disease Facts and Figures

We need your help with prevention studies.

The memories you save could be your own…

ALZHEIMER’S IS AN EPIDEMIC!

African-Americans may have a 60% higher risk of type 2 diabetes, which is a risk factor for Alzheimer's and vascular dementia.

Data from a large-scale longitudinal study indicate that persons with a history of either high blood pressure or high cholesterol levels are twice as likely to get Alzheimer’s disease. Those with both risk factors are four times as likely to become demented.

The cumulative risk of dementia among first-degree relatives of African-Americans who have Alzheimer’s disease is 43.7%.

African Americans And Alzheimer's

Data from, “Alzheimer's Silent Epidemic hits Black Americans,” Report prepared by the Alzheimer’s Association and released by the Congressional Black Caucus.

There is a critical need for African-American clinical trial participants. Join a study today and help move research forward so your grandchildren when they are old, will never hear the words, “You have Alzheimer’s.”

Dementia Dementia is memory loss that is severe enough to interfere with everyday

life and ability to function, and is not part of the normal aging process. Dementia is defined as a loss of mental function in two or more areas such

as language, visual and spatial abilities, memory, thinking and reasoning skills, or judgment.

Alzheimer’s Disease Alzheimer’s Disease (AD) is the most common cause of dementia. AD is a degenerative disease that attacks the brain, begins gradually, and

progresses at a variable rate. AD results in impaired memory, thinking, and behavior and can last from 3

to 20 years from the time of onset of symptoms.

1Alzheimer’s Association. (2012). Alzheimer’s Disease Facts and Figures, Alzheimer’s & Dementia, Volume 8: 131-168. 2Brookmeyer, R., Johnson, E., Ziegler-Graham, K., & Arrighi, H. M. (2007). Forecasting the global burden of Alzheimer’s disease. Alzheimer’s & Dementia, 3, 186-191.

WHAT IS DEMENTIA AND ALZHEIMER’S DISEASE?

The Alzheimer’s Brain

Stages of Alzheimer’s Disease

Time

Function

Initial Symptoms

Dependence

Total Dependence

Final Stages

Diagnosis

Probable Alzheimer’s dementia established by exam & mental status

testing confirmation by neuropsychological exam deficits in two or more areas of cognition, one of

which is memory progressive worsening of symptoms onset between ages 40-90 absence of other causes for dementia

Diagnosis of Alzheimer’s Disease

HOW TO REDUCE THE RISK FOR ALZHEIMER’S DISEASE

The relationship between hypertension, cholesterol levels and dementia is particularly relevant for elderly African-American patients because they are more likely than whites to have hypertension and/or diabetes.

Every heartbeat pumps one-fifth of our blood to our brain. Billions of brain cells need the food and oxygen carried by our blood to think, solve problems and remember. Conditions that damage our heart and blood vessels can threaten brain health also. When we take steps to reduce our risk of heart disease, diabetes and stroke, we may also reduce our risk for Alzheimer's.

Factors that Contribute to Cognitive Decline!

• Effects of hypertension and heart disease• Effects of diabetes• Sedentary lifestyle• Lack of stimulation• Stress/depression• Neurodegenerative disease

Exercise your Brain!

Rationale: Use it or lose it!You must exercise your brain in order to maintain function.

Cognitive reserve: The development of cognitive reserve may protect against cognitive decline. This may be innate or acquired earlier in life.

Ways to Exercise your Brain!•Mental stimulation

ReadingPuzzlesChallenging games

•Social engagement

•Physical exercise

Eating Well! Rationale:• Healthy diet offers

protection from CVD and obesity which are associated with increased risk of AD

• Antioxidant intake from fruits and vegetables may protect against oxidative stress

7 Super Foods That Prolong Life1. Salmon

2. Walnuts, almonds or other nuts

3. A Carrot a day for vitamin A

4. Eggs – including the yoke

5. Flax Seeds

6. Blueberries

7. Dark Chocolate or Hot Cocoa

Concluding Suggestions

Maintain your brain through:1. Exercise2. Cognitive stimulation 3. Healthy Diet4. Control blood pressure, cholesterol,

weight, and blood glucose levels5. Work to improve your memory

Alzheimer’s Disease Prevention Registry (ADPR)

Entry Criteria:•55 years old or older• Absence of dementia or life-threatening illness• An interest in AD preventionEnrollment signals nothing more than your willingness to be contacted about potential primary or secondary AD prevention efforts conducted in partnership with the Bryan ADRC

To enroll contact Michelle McCart (Registry Coordinator)Toll-free 1-866-444-2372 or 919-668-1605

Or enroll securely online athttps://adrc.mc.duke.edu/index.php/research

Brain Health Quiz

Brain Health Quiz

Average Daily Blood Pressure1) Normal or low blood pressure (below or

around 120/80)2) Mildly elevated high blood pressure (around

130/85)3) High blood pressure (around 140/90)4) Very high blood pressure (above 160/100)

Brain Health Quiz

Diabetes1) No diabetes2) Diet-controlled diabetes3) Mild-to-moderate diabetes, on medications4) Severe diabetes for more than 10 years,

poorly controlled

Brain Health QuizDiet1) Eat fruits and vegetables 5x/day, with a balanced

diet of meats, carbohydrates, bread and fish (2-3 servings a week)

2) Eat fruits and vegetables once or twice a day, with a fairly good, balanced diet

3) Occasional fruits and vegetables, no particular attention to diet

4) No fruits and vegetables, fast-food hamburgers more than 2-3 times a week

Brain Health Quiz

Brain Stimulation1) Interested in solving problems, crossword puzzles

and Sudoku puzzles, playing card games, fixing things around the house, other brain-teasing activities

2) Occasional brain-stimulating activities3) Do not enjoy solving problems or puzzles of any

kind4) Avoid active thinking as much as possible, let other

people figure things out

Brain Health Quiz

Stress and Anxiety1) No stress, feeling happy and in control of life, have

a positive attitude2) Occasional stressful situations, such as dealing with

deadlines weekly3) Frequent stress and anxiety most days of the week,

rarely relax4) Running around all the time, always feeling behind,

constantly feel worried, stressed and anxious

Brain Health Quiz

Cholesterol1) Normal cholesterol profile (LDL <100, HDL>40),

controlled with diet and exercise2) Mildly elevated cholesterol, on medications3) High cholesterol (total cholesterol > 200), on

medications, but not under good control yet4) High cholesterol, not on medications

Brain Health Quiz

Weight1) Thin to normal2) Mildly overweight3) Overweight (with abdominal size of >40

inches for men, and >35 for women)4) Obese

Brain Health Quiz

Smoking1) Never smoked, or quit more than 10 years ago2) Quit, with occasional smoking in bars or

restaurants3) Smoke up to one pack per week4) Smoke one pack per day or more

Brain Health Quiz

Leisure Activities1) Enjoy hobbies (gardening, dancing, movies, day

trips, fishing, crochet, etc.), keep busy with them once a week

2) Occasional hobbies, about once or twice per month3) No regular leisure activities, may travel once or

twice a year4) No hobbies, no leisure activities, watch non-

educational programs on TV more than 3-4 hours a day (reality shows?)

Brain Health Quiz

Exercise1) Walk or engage in some form of exercise once or

twice a week, for more than 30-45 minutes, at least four days a week

2) Walk or engage in some forms of exercise once or twice a week, for at least 30 minutes each time

3) Do not participate in any regular exercise program, may take a long walk occasionally

4) No exercise ever, sedentary (couch-potato) lifestyle

YOUR SCORES!≤15: Green zone - keep up the good

work!

16-30: Yellow zone – need improvement

31-40: Red zone - need major improvements, see your doctor soon

In a Nutshell!• Work to improve your memory• Healthy diet: Dietary sources of

nutrients are preferred over supplements• Control chronic conditions: watch your

numbers!• Regular physical exercise

Joseph and Kathleen Bryan Alzheimer’s Disease Research Center

Thank You Joseph and Kathleen Bryan Alzheimer’s Disease Research Center

https://adrc.mc.duke.edu/