HEALTHY INITIATIVES FOR THE AGINGd2oqb2vjj999su.cloudfront.net/users/000/048/605/150... · Benito-Leon, J, Louis, E, Villarej--Galende, A, Romero, J, & Bermejo-Pareja, F. (2014)

BRAIN FITNESS

HEALTHY INITIATIVES

FOR THE AGING

Presentation by Terry Dunlop, D.BH, MS

http://www.free-powerpoint-templates-design.com/free-powerpoint-templates-design

Brain Facts

When it comes to brain speed,

every millisecond counts.

Brain speed does decline with

age, HOWEVER, …………….

Research has proven you can

retrain your brain to speed it

up.


The aging brain reveal’s itself

in how well you can follow a

conversation or remember it,

or how fast you react to

dangers, surprises, or quickly

changing conditions.


Brain Facts

If you don’t take care of your brain, you lose on average 85,000 brain cells a day. That is what causes aging.


BrainFacts.org

On average women say 7,000 words per day. Men manage just over 2000.



Brain Facts


BrainFacts.org

Laughing lowers levels of stress hormones and strengthens the immune system.

Adults only laugh 15 to 100 times a day.

Six-year-olds laugh an average of 300 times

a day.



What Is Cognitive Impairment?


• Making a bad decision once

in a while

• Missing a monthly payment

• Forgetting which day it is and

remembering later

• Sometimes forgetting which

word to use

• Losing things from time to

time

Signs of Cognitive changes from the normal aging process

Alzheimer’s Association (alz.org)


Signs of Dementia/Alzheimer’s?


• Poor judgment and decision making

• Inability to manage a budget

• Losing track of the date or the season

• Difficulty having a conversation

• Misplacing things and being unable to retrace steps to find them



The Neuro-degenerative process of Dementia


Plaques, Tangles, Loss of connections among brain cells, Inflammation, death of brain cells


10 Warning Signs of Alzheimer’s


1. Memory loss that disrupts daily life

2. Challenges in planning or solving problems

3. Difficulty completing familiar tasks at home, at work or at leisure

4. Confusion with time or place

5. Trouble understanding visual images and spatial relationships

6. New problems with words in speaking or writing

7. Misplacing things and losing the ability to retrace steps

8. Decreased or poor judgment

9. Withdrawal from work or social activities

10. Changes in mood and personality



Current Research on Dementia

Can Dementia and Alzheimer’s Disease be

delayed and in some cases, even

Prevented!!!


1/3 of all the alzheimer's cases world

wide could have been prevented.

International Dementia Research Institute (2014)


Prevention Measures



Prevention Measures - Nutrition


Healthy Brain Western Diet Brain

Cheese Burger & Fries Mediterranean-style diet




Common Nutritional Deficiencies

(Melamed, M.L., et al , 2008); (Zhang, R. and D.P. Naughton, 2010)

A recent study in the European Journal of Clinical Nutrition (March 2012)

reported that by following a Mediterranean diet (eating less red meat and les

s fats) you will improve your physical, mental, emotional and social functio

ning.




Processed Sugars Excess Gluten

Omega 6 (Fatty Acids) Saturated Fats

Decreases

Cognitive

Functioning

Molteni, et al., 2002


Prevention Measures – Sleep Benefits


Why is 7 to 8 hours of Sleep is important to Brain Health?

Stages 3 & 4 - restorative sleep, 10-20% of sleep

Neurotransmitters are synthesized: Norepinephrine (NE) = Concentration, heart rate, and

stress response

Dopamine (DA) = Mental Alertness, blood vessels, kidney function, & endocrine system function.

Serotonin (5-HT) = regulates mood, appetite, sleep, cognitive functions, including memory and learning.

A study published in the Journal of Neuroscience in December 2008, Healthy sleep is important to our cognitive performance, being productive, our immune system, and overall well being”.

NOTE: 9 hours or more of sleep is associated with 58% increased risk of dementia-specific mortality. (Benito-Leon,et,al. 2014)


Prevention Measures – Sleep Benefits


Why is REM Sleep is important for Brain Health?

REM Sleep

Provides energy to brain and body, Supports daytime performance

Brain is active and dreams occur, Body becomes immobile and

relaxed, as muscles are turned off, High global cerebral blood flow


Prevention Measures - Medical

High Blood Pressure (Hypertension) - and stroke are

highly prevalent risk factors for cognitive impairment

and dementia.

Diabetes mellitus is a vascular risk factor that may

increase the risk of dementia through its associations

with vascular dementia.


2 Major Medical conditions linked dementia

Journal of Cerebral Blood Flow & Metabolism (November 2013) Neurobiology of Disease(Kwon, et al., 2014)


Prevention Measures - Exercise


Walking stabilizes cognitive

functioning.

Exercise counteracts declining

hippocampus function in aging

and Alzheimer's disease.

Winchester, et.al, (2012); Intlekofer, K. A., & Cotman, C. W. (2012

Famous Quote: If you don’t use it, you will lose it”


Brain Scans of - Activities


Music Prayer/Meditation

Social Media


SUMMARY:



References


Adlard, P. A., Perreau, V. M., Pop, V., & Cotman, C. W. (2005). Voluntary Exercise Decreases Amyloid Load in a Transgenic Model of Alzheimer's Disease. The Journal of Neuroscience, 25(17), 4217-4221. doi: 10.1523/jneurosci.0496-05.2005

Benito-Leon, J, Louis, E, Villarej--Galende, A, Romero, J, & Bermejo-Pareja, F. (2014). Long sleep durati

on in elders without dementia increases risk of dementia mortality (NEDICES) . Neurology, 83, 1530

–1537.

Bischoff-Ferrari, H.A. and W. Willett Comment on the IOM Vitamin D and Calcium Recommendations Harvard School of Public Health: The Nutrition Source, 2010.

Blumenthal, J. A., Babyak, M. A., & Sherwood, A. (2009). Diet, exercise habits, and risk of Alzheimer dis

ease. JAMA: Journal of the American Medical Association, 302(22), 2431. doi: 10.1001/jama.2009.1

790

Davey, R. (2008). Impact of the living environment on health behaviors. Medical Research Council. Retri

eved from http://www.mrc.ac.uk/research/initiatives/national-prevention-research-initiative-npri/npri-c

ase-studies-diet-and-physical-activity/

Genes home reference. (2014). U.S. National Library of Medicine. Retrieved from http://ghr.nlm.nih.gov/gene/APOE

Eggermont, L., Swaab, D., Luiten, P., & Scherder, E. (2006). Exercise, cognition and Alzheimer's disease: More is not necessarily better. Neuroscience and Biobehavioral Reviews, 30(4), 562-575. doi: 10.1016/j.neubiorev.2005.10.004


References

Hayes, S. M., Hayes, J. P., Cadden, M., & Verfaellie, M. (2013). A review of cardiorespiratory fitness-related neuroplasticity in the aging brain. Frontiers in Aging Neuroscience, 5, Article ID 31.

Intlekofer, K. A., & Cotman, C. W. (2012). Exercise counteracts declining hippocampal function in aging and Alzheimer's disease. Neurobiology of Disease. doi: 10.1016/j.nbd.2012.06.011

Journal of Cerebral Blood Flow & Metabolism 33, 1696-1706 (November 2013) doi:10.1038/jcbfm.2013.159

Kwon, J, Lee, E, Kim, S, Kim, J, Kim, H, Han, J, & Shin, C. (2014). Diabetes augments cognitive dysfunction in chronic cerebral hypoperfusion by increasing neuronal cell death: Implication of cilostazol for diabetes mellitus-induced dementia. Neurobiology of Disease, 12–23.

Lee, John H. MD; O'Keefe, James H. MD; Bell, David MD; Hensrud, Donald D. MD,MPH; Holick, Michael F. MD, PhD "Vitamin D Deficiency: An Important, Common, and Easily Treatable Cardiovascular Risk Factor?" Journal of American College of Cardiology Vol. 52, No. 24, 2008

Littlejohns, T, Henley, W., Lang, L, Annweiler, C, Beauchet, O, Chaves, H.M., & Fried, L. (2014). Vitamin D and the risk of dementia and Alzheimer disease. Neurology, 83, 920–928.

Melamed, M.L., et al., 25-Hydroxyvitamin D Levels and the Risk of Mortality in the General Population. Archives of Internal Medicine, 2008. 168(15): p. 1629-1637 Lappe JM, Travers-Gustafson D, Davies KM, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007; 85(6):1586-91

Middleton, L. E., Kirkland, S. A., Maxwell, C. J., Hogan, D. B., & Rockwood, K. (2007). Exercise: A potential contributing factor to the relationship between folate and dementia. Journal of the American Geriatrics Society, 55(7), 1095-1098. doi: 10.1111/j.1532-5415.2007.01238.x

Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-Pinilla F. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):803-14.



References

Omega-3 fatty acids | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids#ixzz3IKBRMLBU University of Maryland Medical Center

van Paasschen, J., Clare, L., Yuen, K. S. L., Woods, R. T., Evans, S. J., Parkinson, C. H., . . . Linden, D. E. J. (2013). Cognitive rehabilitation changes memory-related brain activity in people with Alzheimer disease. Neurorehabilitation and Neural Repair, 27(5), 448-459.

Winchester, J., Dick, M. B., Gillen, D., Reed, B., Miller, B., Tinklenberg, J., & Cotman, C. W. (2012). Walking stabilizes cognitive functioning in Alzheimer's disease (AD) across one year. Arch Gerontology Geriatrics. doi: 10.1016/j.archger.2012.06.016

Yamaguchi, H., Maki, Y., & Yamagami, T. (2010). Overview of non-pharmacological intervention for dementia and principles of brain-activating rehabilitation. Psychogeriatrics, 10(4), 206-213. doi: 10.1111/j.1479-8301.2010.00323.x

Zhang, R. and D.P. Naughton, Vitamin D in health and disease: Current perspectives. Journal of Clinical Nutrition, 2010. 9(65).



Documents

HEALTHY INITIATIVES FOR THE AGINGd2oqb2vjj999su.cloudfront.net/users/000/048/605/150... · Benito-Leon, J, Louis, E, Villarej--Galende, A, Romero, J, & Bermejo-Pareja, F. (2014)