Want to keep your brain fit? Just get off that couch
|
There are methods that may reduce the risk of getting Alzheimer's
Monday, April 16, 2007
LOWER MAINLAND - Now that research has all but nailed down the link between healthy hearts and fit brains, organizations such as the Alzheimer's Society are trying to educate the public about how to avoid being a couch potato -- in both body and mind. A number of studies in the past few years have shown that lifestyle changes that promote cardiovascular health also help to maintain and even improve cognitive abilities, including memory, information processing, and verbalization. On April 24, the Alzheimer's Society will sponsor a presentation teaching up to 1,000 people how to invigorate not just their brains, but their whole lives, with simple, practical behaviours that may reduce the risk of developing Alzheimer's. The presentation will be given by Victoria's Guy Pilch, a former counselling psychologist who describes himself as Canada's first mental fitness consultant. Pilch, who focuses on ways of motivating people to boost their brain flexibility, strength and overall well-being, has been in the "behaviour changing" business for many years. But now, instead of one-on-one counselling, he talks to hundreds at a time, often at forums sponsored by companies that want to help their employees -- especially baby boomers -- learn to improve their memory, concentration and stress-coping techniques, among other things. "I'm not trying to tell people how to live, rather to engage their interest in something that will benefit their lives," Pilch said in an interview. "People don't want to be pathologized if they are having memory slippage, but at the same time, they shouldn't neglect signs. There are things we can do so we are not complacent. Sometimes we may attribute forgetfulness to a senior moment, but over time, these moments can catch up with you," he said. "I think I have real insight into how hard it can be to make new habits, but once people start doing these things, their brains will feel sharper and they will find that their habits will be self-reinforcing," Pilch added, without going into detail about the specific exercises and strategies he'll teach at the forum. Even those with the healthiest lifestyles can still get Alzheimer's and Pilch concedes that following all the best advice may still not prevent the disease in even the most intellectually engaged, well-educated individuals. In fact, research is showing that staying mentally and physically active and socially connected may count for even more than both socio-economic status and high educational status. "Yes, even people who are health mavens still get Alzheimer's disease, as they may get cancer and/or heart disease. No one can suggest that prevention is anything more than risk reduction and for the longest time, we didn't even have the science to justify using the P [prevention] word. But now the evidence is mounting." While brain stimulation is good for mental health, cognitive slippage may also occur if people are over-stimulated in some aspects of their lives, such as challenging, stressful jobs, he said. "And then the scene is set for underperformance in someone who feels they are perhaps not as sharp as they once were and they are afraid or embarrassed about what to do. "So we need to learn how to have an off-switch, whether through prayer, meditation or other means, to keep us from turning our mental wheels all the time. And we need to feel like we have a meaning and purpose with what we do," he said. The National Institute on Aging in the U.S. has stated there are more than 10 conditions that can cause or mimic mental impairment, including emotional distress or depression, medications, nutritional deficiencies, alcohol abuse, and thyroid dysfunction -- all reasons why people should be proactive about exploring the underlying reasons for mental slippage. A deterioration of neurons or nerve cells in the brain is what leads to memory, language, perception and judgment impairment, but a succession of recently published studies has shown the connections between mind and body health. One study showed that brisk walking can protect against cognitive decline, another showed that obesity may be associated with Alzheimer's disease and other dementias, and yet another linked social connectiveness with a reduction in cognitive decline. Several studies have demonstrated how smoking significantly increases the risk of mental decline by increasing the buildup of plaque, causing blockages in blood vessels that feed the brain and heart. One of the most recent studies published just a few months ago in the Journal of the American Medical Association showed that memory training programs can create sustained benefits for those who do such exercises. In that study, participants who had 10 one-hour brain training sessions enjoyed benefits for three to five years. "When you think about it, that's one heck of a return because cars and computers don't last that long between tuneups," said Pilch. The education forum, called Heads Up: Keeping Your Brain Fit, is an admission-by-donation event to be held at St. Andrew's-Wesley Church, 1022 Nelson Avenue. Doors open at 6:15 for the 7 to 9 p.m. event. Pre-registration is recommended by phoning 604-681-6584. Sun Health Issues Reporter pfayerman@png.canwest.com INSTRUCTION FOR HEALTHY HEART, HEALTHY BRAIN Body maintenance Healthy brains need healthy bodies - Maintain a healthy heart and good circulation by exercising regularly -- a minimum of half an hour of walking daily. Swimming, cycling, aerobics, weight training, jogging, and dancing are also excellent ways to stay active. - Monitor your blood pressure, body weight, and waistline. - Check your cholesterol, blood sugar, B12, and folic acid levels. - Ensure you get enough refreshing sleep. - Protect your brain from injury by wearing a helmet. - Protect your brain from toxins by avoiding pollutants and drugs. Body nutrition Healthy brains need smart food choices - Drink lots of water and green tea. If you drink red wine, have no more than one glass a day. - Avoid processed foods. - Maintain your blood sugar: snack on almonds, walnuts, vegetables, and fruit instead of muffins and chips. - Eat fresh whole foods, B vitamins, and a varied diet rich in antioxidants, which can be found in strongly coloured fruits and (especially) vegetables. - Eat at least two servings of fish each week, especially oily cold-water fish (e.g. salmon). Mind Healthy brains need stimulation - Challenge and stimulate your brain; keep learning new ideas and make a conscious effort to train your brain. - Keep your sense of humour and be positive. - Manage your mood. Fight depression and anxiety, and control stress; these have negative effects on memory and brain health in the short and long term. - Expand your horizons and try healthy new experiences. - Try to understand the perspective of people with different points of view. Spirit Healthy brains need purpose, perspective, and social interaction - Stay active by working or volunteering. Productive people tend to live longer, be happier, and therefore reduce their risk of developing dementia. - A hobby or community and spiritual groups are excellent ways to stay active and engaged. - Develop your spiritual side: meditate, pray, or spend time enjoying nature. - Build strong friendships and meet new people: activities like dancing, chess, playing cards and scrabble combine brain exercise with socializing.
© The Vancouver Sun 2007 |
