REDUCING DEMENTIA RISKS Rita Hargrave M.D.UC Davisecarenet@yahoo.com

SIX TIPS FOR REDUCING ALZHEIMERS RISKEAT SMART, LIVE WELL PUMP UP YOUR EXERCISERELAX AND SLEEPSUPERCHARGE YOUR MINDMAKE FRIENDS, HAVE FUNHOOK UP WITH YOUR MD

EAT SMART

HEART HEALTH = BRAIN HEALTH

EAT SMARTAdopt a brain-healthy dietIncrease brain healthy foodsDark skinned vegetables and fruits: kale, spinach, prunes, blueberries, red grapesCold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acidsNuts: almonds, pecans, walnuts

EAT SMARTReduce high fat-high cholesterol foods (No double whoppers)Increase brain healthy foodsCold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acidsNuts: almonds, pecans, walnuts for Vitamin E

670 calories

HEALTHY BRAIN FOODSRed-White-Blue/GreenFruitsStrawberries, cherriesWhite grapesBlueberries, Blackberries, plumsVegetablesBeets, red pepperOnions, cauliflowerSpinach, kale, broccoli, Brussels sprouts

MEDITERREAN DIETEat a Mediterranean diet rich in fish, nuts, whole grains, olive oil, and abundant fresh produce.Treat yourself to the occasional glass of red wine and square of dark chocolate.

FLUIDS AND FIBERDAILY DOS8-10 glasses of waterEat high fiber foodsEat yogurt to promote healthy GI bacteriaDAILY DONTSDairy products, soft drinks, white flour, white riceExcessive caffeineProcessed, high salt foodsStimulant laxatives

PUMP UP YOUR EXERCISE

PUMP UP YOUR EXERCISEAerobic activity improves brain function and reduces brain cell lossAim for30 minutes/day five times a week of GardeningTai ChiWalkingDancingBicyclingYoga

PUMP UP THE EXERCISEBuild muscle to pump up your brain. Moderate levels of weight and resistance training can increase muscle mass 2-3 strength sessions per week may cut your risk of Alzheimers in half.Include balance and coordination exercises to reduce risk of falls: Tai Chi, exercises with balance balls

EASY WAYS TO SHED POUNDSSlice off 100 calories per day (eat half a bagel, one less cookie)Death to diet drinksUse chopsticks-It takes 20 minutes for your brain to figure out if youre full. Eating with chopsticks slows you down

RELAX AND SLEEPGet at least 7-8 hours of sleep per nightCut down your stressTry exercise, yoga, meditation and prayer

HOW DID YOU SLEEP LAST NIGHT?

SUPERCHARGE YOUR BRAIN

4. SUPERCHARGE YOUR MINDLearn something new. Study a foreign language, practice a musical instrument, read the newspaper or a book.Enjoy strategy games, puzzles, and riddles. Do a crossword puzzle, play board games or cards, Scrabble or Sudoku. Follow the road less traveled. Take a new route, eat with your non-dominant hand,

MAKE FRIENDS, HAVE FUN

MAKE FRIENDS, HAVE FUNStay active at workVolunteer in your community Join bridge groups, book clubs, investment clubsDANCE, DANCE, DANCEPLAY MUSICTravelWHOS YOUR PLAYMATE?

LAUGHTER IS THE BEST MEDICINEA 2005 study at the University of Maryland School of Medicine found that laughter causes the tissue that forms the inner lining of blood vessels to expand, increasing blood flow to the heart and other organs. (Stress causes blood vessels to contract.)Having a sense of humor helps reduce stress and helps create greater balance in your life WHAT MAKES YOU LAUGH?

MAKE A DATE WITH YOUR M.D.Arrange regular checkups to make sure youre in good healthKeep your follow up appointments to control chronic health issuesMake a health diary to list your medications, medical issues and health care providersWHEN WAS YOUR LAST CHECK-UP?

KNOW YOUR MEDICAL RISKS FOR COGNITIVE DECLINEObesityHeart diseaseHigh Blood PressureDiabetes/elevated blood glucoseStrokeSmoking

TIPS FOR REDUCING ALZHEIMER RISKEAT SMART, LIVE WELL PUMP UP YOUR EXERCISERELAX AND SLEEPSUPERCHARGE YOUR MINDMAKE FRIENDS, HAVE FUNMAKE A DATE WITH YOUR MD

RESOURCESwww.aarp.orgwww.healthguide.orgwww.alz.orghttp://health.nih.govwww.ethnicelderscare.net

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