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REDUCING DEMENTIA RISKS

REDUCING DEMENTIA RISKS. Rita Hargrave M.D. UC Davis ecarenet@yahoo.com. 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.

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REDUCING DEMENTIA RISKS

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  1. REDUCING DEMENTIA RISKS Rita Hargrave M.D. UC Davis ecarenet@yahoo.com

  2. 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

  3. EAT SMART

  4. HEART HEALTH = BRAIN HEALTH

  5. 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

  6. 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

  7. 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

  8. 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.

  9. 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 FLUIDS AND FIBER

  10. PUMP UP YOUR EXERCISE

  11. 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

  12. 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

  13. 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

  14. 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?

  15. SUPERCHARGE YOUR BRAIN

  16. 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,

  17. MAKE FRIENDS, HAVE FUN

  18. 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?

  19. 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?

  20. 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?

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

  22. 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

  23. www.aarp.org www.healthguide.org www.alz.org http://health.nih.gov www.ethnicelderscare.net RESOURCES

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