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Age-Proof Your Brain: Tips to Keeping Your Noggin Young

Age-Proof Your Brain TIPS TO KEEP YOUR NOGGIN YOUNG 16 million people in the US are living with cognitive impairment. 5.1 * Estimated number of Americans age 65 or older that may have Alzheimer's 44 million are affected by dementia worldwide. MILLION disease. * This may rise to 13.2 million by 2050. 2014 2050 * Almost 2/3 of which live in low- and middle-income countries = 4 million $604 billion Those with cognitive impairment report more than 3 times as many There are 7.7 million The global cost of dementia new cases of hospital stays as individuals hospitalized for other in 2010 dementia each year. conditions. The Diseases Behind Dementia * 50-75% * 5-10% Alzheimer's Fronto-temporal dementia * 20-30% * < 5% Vascular Lewy bodies dementia TIPS TO Keep Your Brain Sharp Challenge Yourself * Learning something new can drive the growth of new brain cells. * Try a new activity, like: Sudoku Painting Word puzzles Drawing Move More * Higher exercise levels can reduce dementia risk by 30-40% compared to low activity levels. * Physically active people maintain better cognition and memory than inactive people. 30-40% * Exercise helps reverse the shrinkage of the hippoccampus, the brain region involved in memory formation. * Shoot for 150 minutes of exercise per week. Even as little as 15 minutes of exercise 3 times per week helps maintain the brain. Lift Some Weight De-Stress * Chronic stress * Women participants in a 1 year weight-training program performed 13% better on cognitive function tests than those increases cortisol levels in the brain, which leads to who just did balance and toning exercise. impared memory. * Resistance training may increase levels of growth * Meditation has been shown to factors in the brain which reduce protect nerve cells. harmful stress hormones. 13% Spice up Your Meals * Herbs and spices may boost brainpower. Choose spices and herbs rich in antioxidants, such as: * Curcumin, the active ingredient in turmeric, has been associated with higher scores on cognition tests. Black pepper Cinnamon Oregano Basil Parsley Ginger Vanilla Eat Like the Mediterranean Mediterraneans Do Food Pyramid Meats and sweets * The heart-healthy Mediterranean diet may reduce the risk of Alzheimer's by 34-48%. Poultry, eggs, cheese, and yogurt Wine -- Water - Fish and seafood Fruits, vegetables, grains (mostly whole), olive oil, 34-48% + beans, nuts, * Omega-3 fatty acids may legumes and seeds, maintain brain health. herbs and spices * Diets rich in fruits and vegetables (especially leafy greens) have been shown to reduce cognitive decline. Cut (or Maintain) Calories Give Tobacco the Axe * Studies show a positive association between a history of tobacco smoke exposure and dementia, Alzheimer's disease, and vascular dementia. * Reduced caloric intake has been associated with a lower risk of mental decline in old age. Drink, but in Moderation 45% > * While responsible drinking of alcoholic beverages rich in antioxidants, like * Smokers have a 45% higher risk of developing dementia than non smokers. * 14% of Alzheimer's disease cases worldwide are red wine, can reduce attributable to smoking. dementia risk, excessive drinking can increase Quitting smoking later in life can still be beneficial. dimentia. Be a Social Butterfly * More than 3-5 drinks per day is associated with a higher risk of dementia and cognitive impairment. * Moderate drinkers are * Staying social in your senior years may lower dementia risk. 23% less likely to develop dementia, Alzheimer's disease, and other forms * Emotional and mental of cognitive dementia. stimulation from strong social networks helps protect against dementia. * One study shows that particpants performed better on short-term memory tests after just 10 minutes of chatting with another person. 23% While genes play an important role in the aging process, a number of lifestyle habits can protect the brain from cognitive decline. Have fun, stay social, challenge yourself, and eat right to keep your brain sharp and healthy. IN PARTNERSHIP WITH BROUGHT TO YOU BY alz.co.uk aarp.org health.harvard.edu cdc.gov labtestonline.org oldwayspt.org HEALTH PERCH medicalnewstoday.com GHERGICH&Co.

Age-Proof Your Brain: Tips to Keeping Your Noggin Young

shared by Ghergich on Jan 14
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As we age, we notice common things such as wrinkles and grey hair. And while we may spend thousands to keep our outsides looking young, we hate to take care of the insides, as well. Your organs and br...

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