REDUCING DEMENTIA RISKS Rita Hargrave M.D. UC Davis

SIX TIPS FOR REDUCING ALZHEIMER’S RISK EAT SMART, LIVE WELL PUMP UP YOUR EXERCISE RELAX AND SLEEP SUPERCHARGE YOUR MIND MAKE FRIENDS, HAVE FUN HOOK UP WITH YOUR MD

EAT SMART

HEART HEALTH = BRAIN HEALTH

EAT SMART Adopt a brain-healthy diet Increase brain healthy foods – Dark skinned vegetables and fruits: kale, spinach, prunes, blueberries, red grapes – Cold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids – Nuts: almonds, pecans, walnuts

EAT SMART Reduce high fat-high cholesterol foods (No double whoppers) Increase brain healthy foods – Cold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids – Nuts: almonds, pecans, walnuts for Vitamin E 670 calories

HEALTHY BRAIN FOODS Red-White-Blue/Green Fruits – Strawberries, cherries – White grapes – Blueberries, Blackberries, plums Vegetables – Beets, red pepper – Onions, cauliflower – Spinach, kale, broccoli, Brussels sprouts

MEDITERREAN DIET Eat 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 FIBER DAILY DO’S 8-10 glasses of water Eat high fiber foods Eat yogurt to promote healthy GI bacteria DAILY DON’TS Dairy products, soft drinks, white flour, white rice Excessive caffeine Processed, high salt foods Stimulant laxatives

PUMP UP YOUR EXERCISE

Aerobic activity improves brain function and reduces brain cell loss Aim for30 minutes/day five times a week of – GardeningTai Chi – WalkingDancing – BicyclingYoga

PUMP UP THE EXERCISE Build 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 Alzheimer’s in half. Include balance and coordination exercises to reduce risk of falls: Tai Chi, exercises with balance balls

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

RELAX AND SLEEP Get at least 7-8 hours of sleep per night Cut down your stress Try exercise, yoga, meditation and prayer HOW DID YOU SLEEP LAST NIGHT?

SUPERCHARGE YOUR BRAIN

4. SUPERCHARGE YOUR MIND Learn 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

Stay active at work Volunteer in your community Join bridge groups, book clubs, investment clubs DANCE, DANCE, DANCE PLAY MUSIC Travel WHO’S YOUR PLAYMATE?

LAUGHTER IS THE BEST MEDICINE A 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 you’re in good health Keep your follow up appointments to control chronic health issues Make a health diary to list your medications, medical issues and health care providers WHEN WAS YOUR LAST CHECK-UP?

KNOW YOUR MEDICAL RISKS FOR COGNITIVE DECLINE Obesity Heart disease High Blood Pressure Diabetes/elevated blood glucose Stroke Smoking

TIPS FOR REDUCING ALZHEIMER RISK EAT SMART, LIVE WELL PUMP UP YOUR EXERCISE RELAX AND SLEEP SUPERCHARGE YOUR MIND MAKE FRIENDS, HAVE FUN MAKE A DATE WITH YOUR MD

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