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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 FOODSRed-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
PUMP UP YOUR EXERCISE
Aerobic activity improves brain function and reduces brain cell loss
Aim for30 minutes/day five times a week of – Gardening Tai Chi– Walking Dancing– Bicycling Yoga
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
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
RESOURCES
www.aarp.org www.healthguide.org www.alz.org http://health.nih.gov www.ethnicelderscare.net
