Last month, NNORC staff attended a program sponsored by the Albany Guardian Society that focused on Alzheimer’s Disease and brain health in general. As we age it’s important to stay sharp and alert in mind as well as body. Dr. Holub emphasizes engaging in lifestyle behaviors that enhance physical and mental well-being. Below is a summary of recommendations from Dr. Richard Holub of Neurological Associates of Albany.
- Regular Physical Exercise: for some of us, this may mean a gym membership or structured exercise classes like Yoga or Pilates. Others may choose to take vigorous walks, bicycle, cross country ski, ice skate, or even just do yard work or house cleaning at home. Regular activities at the home are helpful in and of themselves and while cardiac level exercise may be beneficial, it is not required to benefit cognitive functioning.
- Keeping the left language brain busy with activities: Such as crossword puzzles, word searches/games, Sudoku, and reading is important. Other activities such as seeing a movie or play and then having a meaningful discussion regarding what was seen serve to stimulate both memory and cognition
- Right brain activity is also recommended: These activities include art, music, hobbies and crafts. These principally right brain, non-language activities, further stimulate the nervous system and lead to improved well-being and may even explain why one identical twin does not appear to develop Alzheimer’s disease when the other identical twin has already contracted the illness.
- Socialization: It is important to remain socially active and engaged wherever and whenever one can in a variety of settings that the individual enjoys. Significant social interactions with family members, colleagues, friends from long ago school days, clubs, committees, community groups or the like all provide mental stimulation as well as a lingering sense of well-being after the interaction that may even last for weeks.
- Diet is also very important: A low-fat, low cholesterol, preferably Mediterranean diet is recommended. This is equivalent to a healthy cardiac diet and, in fact, neurologists will often use the phrase, “what is good for the heart, is good for the brain.” It is widely accepted that the diet should be high in plant foods and low in animal foods. In general, the following types of foods and frequency of consumption are recommended:
- Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish and seafood (at least 2 times per week) and olive oil should comprise the largest part of the diet.
- Cheese, yogurt, eggs and poultry should be consumed in moderation.
- Red meat should be consumed only infrequently and in small portions.
- The primary beverage on this diet should be water. Sugar sweetened beverages and fruit juices which are very high in sugar content, should be avoided. A moderate amount of red wine, one glass per day, is generally acceptable.
It is equally important in observing this diet, to avoid a number of other unhealthy foods and ingredients such as:
Added sugar – soda, candies, ice cream, table sugar, pastries
Processed meats – bacon, hot dogs, sausages
Refined oils – canola, cottonseed, soybean
Trans fats – found in most margarine, many peanut butters and a wide variety of other processed foods
Refined grains – white bread, hot dog and hamburger rolls, croissants, doughnuts, pastas made with refined wheat
Highly processed foods – basically all foods labeled “low fat” or “diet” or food that looks like it came from a factory, as in many snack foods
- Sleep: Multiple new studies suggest that lack of sleep or waking up several times during the night may be mad for the brain and may increase the risk for Alzheimer’s disease. Sleep disturbances can be treated and healthy patterns to promote an improved quality of sleep can be established.
- While it may be harsh to hear, Dr Holub says smoking is most definitely not acceptable: A study published online February 10, 2015 in the Journal of Molecular Psychiatry indicated that smoking may damage part of the brain by causing thinning of the cortex. The study included over 500 male and female smokers, former smokers and non-smokers who averaged 73 years of age. Brain scans of the subjects confirmed that the cortex of the brains of smokers and former smokers were thinner than those of non-smokers. Memory, language and perception occur in the cortex of the brain. Researchers were able to discern that ceasing smoking lead to a partial restoration of the thickness of the cortex, but that the process is a slow and incomplete one.