Alzheimer's Association
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Transcript of Alzheimer's Association
Alzheimer’s Alzheimer’s AssociationAssociation
Alzheimer's Association 2013 Alzheimer's Disease Facts & Figures
Heart Health = Brain HealthHeart Health = Brain Health
Prevent heart disease and Prevent heart disease and stroke stroke
– Watch for high blood Watch for high blood pressure in mid-life and pressure in mid-life and managemanage
– Control high cholesterolControl high cholesterol
WeightWeight
– Obesity increases risk of ADObesity increases risk of AD
DiabetesDiabetes SmokingSmoking
What Can You Do?What Can You Do?
ExerciseExercise
– Persons who walked five Persons who walked five times a week for 20-30 min. times a week for 20-30 min. had reduced risk.had reduced risk.
– Get a pedometer – set goals!Get a pedometer – set goals!
Monitor and control your Monitor and control your numbersnumbers
– BP, blood glucose, weightBP, blood glucose, weight
Quit smokingQuit smoking
Actions for maintaining brain health
• Watch your medical numbersWatch your medical numbers
• Take care of your heartTake care of your heart
• Maintain a healthy weightMaintain a healthy weight
• Get some exerciseGet some exercise
• Eat more veggies, less fatEat more veggies, less fat
• Stay mentally active and socially Stay mentally active and socially connectedconnected
Eat RightEat Right
Diets rich in:Diets rich in:
– Anti-oxidantsAnti-oxidants Vitamin C and EVitamin C and E
– Omega-3 fatty acidsOmega-3 fatty acids
– Dark green leafy vegetablesDark green leafy vegetables
– Folic acid and folate, B vitaminsFolic acid and folate, B vitamins
– Red wine? Dark chocolate?Red wine? Dark chocolate?
Diets low in saturated and trans fatsDiets low in saturated and trans fats Read labels!!!Read labels!!!
Brain Smart NutritionBrain Smart Nutrition Antioxidants: Vitamin E and C. Foods such as
blueberries, strawberries, nuts The B Vitamins: B6 and B12 (B6 foods such as
potatoes, bananas, chicken breasts, white turkey, brown rice, rainbow trout. etc.) Folic acid and folate (Vit. B9) cereal, broccoli, bananas, peas, asparagus, spaghetti, bread, oranges, and nuts
Vitamins as needed in response to our body needs and to supplement what some medications may take away. Check with nutritionist or dietitian.
The Mediterranean Diet
Psychological and Psychological and Social Well-beingSocial Well-being
Lower stress and decrease Lower stress and decrease stress hormone cortisolstress hormone cortisol
Recognize and treat depressionRecognize and treat depressionSeek out social connectednessSeek out social connectednessKeep a purpose in lifeKeep a purpose in life
Increase Mental Stimulation!Increase Mental Stimulation!
Exercise your mindExercise your mind Develop a system of Develop a system of
reminders and cuesreminders and cues Take time to remember thingsTake time to remember things Learn relaxation techniquesLearn relaxation techniques Keep a positive attitudeKeep a positive attitude Check your levelsCheck your levels Keep your perspectiveKeep your perspective
- - Dr. Paul TakahashiDr. Paul Takahashi
Ways to Exercise Your MindWays to Exercise Your Mind
Use your non dominant hand one day a week for the Use your non dominant hand one day a week for the entire day.entire day.
Try doing an everyday activity with your eyes closed.Try doing an everyday activity with your eyes closed. Take a new route to work, home, or the supermarket.Take a new route to work, home, or the supermarket. Move items around in a room to “shake things up a bit”.Move items around in a room to “shake things up a bit”. Take a class at the local college on a new subject.Take a class at the local college on a new subject. Play word games or use a new word everyday.Play word games or use a new word everyday.
-Keep Your Brain Alive, Lawrence C. Katz Ph.D. and -Keep Your Brain Alive, Lawrence C. Katz Ph.D. and Manning RubinManning Rubin
Memory Enhancement Memory Enhancement TechniquesTechniques
Focus your attentionFocus your attention Use associationsUse associations Write things downWrite things down Repeat informationRepeat information Rely on placementRely on placement Review photo albums or yearbooksReview photo albums or yearbooks
Summary: Prevention of Summary: Prevention of Alzheimer’sAlzheimer’s
No proven strategy. Best evidence points to:No proven strategy. Best evidence points to:
Keep physically activeKeep physically active
Control heart disease risk factorsControl heart disease risk factors
High blood pressure and cholesterolHigh blood pressure and cholesterol
Excess weightExcess weight
Type 2 diabetesType 2 diabetes
SmokingSmoking
Be intellectually and socially activeBe intellectually and socially active
Participate in research, advocate for Participate in research, advocate for Alzheimer’s research fundingAlzheimer’s research funding