Keeping Your Brain Healthy

What things can I do now to keep my brain healthy in hopes to prevent Alzheimer’s/Dementia?

For many years, the medical profession blamed dementia on genetics or old age. Recent studies tracked variables like diet and activities. They came up with surprising and hopeful results. These studies proved that the lifestyle that we live is even more important than genetics and old age when it came to acquiring dementia. Lifestyle is something that we can control early on to help keep our brain as healthy as possible for the long term.

Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, is leading the charge on healthy brain living. His focus has been to gather studies from all over America and share them so that we can improve our own brain wellness.

Dr. Barnard picks "berries" as the number one food for reversing or improving Mild Cognitive Disorder, the beginning stage of dementia. If you are forgetting names and words continually or are having trouble balancing your checkbook often, chances are that you may have Mild Cognitive Disorder.

Dr. Barnard states that researchers have found that any colorful berry is packed full of antioxidants that knock out free radicals that are a cause of dementia. It is best for Mild Cognitive Disorder because studies showed that it could reverse or improve the early stages of dementia. Once dementia goes past the first stage, it is too late, so eating blueberries, strawberries, raspberries or blackberries should be part of all our daily diets.

Researchers at the University of Cincinnati showed that blueberry juice or grape juice, to an extent, can help to reverse the effects of Mild Cognitive Disorder. The results could be measured in people who consumed a cup of juice in the morning and then again at night, during a three-month period. (Try to get the kind of juice without sugar additives in it.)

It has been established that vitamin E, not in pill form, but in its natural source like sesame seeds, sunflower seeds and almonds, has been beneficial. The more natural vitamin E you consume, the greater chances you are of not getting Alzheimer’s.

In the Chicago Health and Aging Study, they found that those getting more natural vitamin E cut their risk by 50% apart from anything else they did in their diet. Just one ounce of sunflower seeds, almonds or sesame seeds is all that is needed to make a difference.

Vitamin B-12 in a dose of 100 to 200 micrograms also showed a significant influence as well as including exercise in your daily routine. Dr. Barnard also found that green leafy vegetables seemed to be associated with less risk of Alzheimer’s in those who consumed one or two servings per day.

Researchers at the University of Illinois found that a brisk walk for 40 minutes, three times a week, not only helps reduce Alzheimer’s later in life but it also helped to reverse some of its earlier signs. They encourage us to start with 10-minute brisk walks, three times a week and then work up to 40-minute walks. 40-minute brisk walks are the key to receiving the benefits.

Studies have shown that 40-minute walks improved memory tests. The hippocampus, which is the memory center of the brain, normally shrinks with dementia. These brisk walks showed a reversal of shrinkage. A brisk walk is when you feel your pulse elevate but not so fast that you can’t talk and walk at the same time.

Dr. Barnard suggests adding sea vegetables to your diet for iodine such as seaweed. Your thyroid needs this to make the thyroid hormone that keeps your brain from shutting down. You can find sea vegetables in a powdered form at any health food store. Sea vegetables can also be found in Asian stores. You can include the powdered form in your tea and add a little honey to offset the sea taste if you think the taste is too strong.

Cooked mushrooms are also great for brain health. They are filled with zinc and vitamin D which are very important to have in your diet. Mushrooms support the brain’s function. It is important to note that raw mushrooms (particularly shiitake) are high in formaldehyde – you are encouraged to cook them before eating.

This formaldehyde is produced during the growth of the mushroom and not caused by any external contamination. Though it is said to be safe for consumption, it is far better not to consume it at all.

Studies have shown that alcohol, in modest consumption, (two drinks a day or more), can cause negative brain issues. It is one of the major causes of damage to brain cells. Alcohol also increases the risk of cancer. Even one alcoholic drink per day can increase your risk of breast cancer.

Please consult your doctor before starting any new diet. Your doctor is part of your care team, and their job is to keep you as healthy as possible. They are an important resource to bounce ideas off while our bodies are aging. As we age, we need to be proactive as to what we put in our bodies and how we treat our bodies. You only have one, so take good care of it and it will take good care of you!

Kimberly Jensen has been working with Quail Park as a Senior Resource Advocate for over ten years and has helped hundreds of families find solutions to their senior problems.

If you have a question, you can send it to her at KimberlyJ@QPCypress.com or call (559) 737-7443.