We talk so much about exercising our bodies in order to keep fit and stay healthy, but we often overlook the exercise and attention needed for our minds to stay healthy, too! Dementia and Alzheimer’s disease are on the rise in Canada, and it’s time to start focusing on how we can reduce the risk for ourselves and loved ones. Despite the notion that dementia is “incurable” and inevitable, there is lots of evidence to show that diet and lifestyle do play a part.
For starters, here is a list of just some factors that have been shown to impair cognitive performance, including memory, language, reaction time, focus and mood:
- Dehydration
- Chronic alcohol abuse
- Cardiovascular disease (including high blood pressure)
- Diabetes Mellitus (Type 2) and poor blood sugar control
- Obesity
- Poor diet (specifically high saturated fat intake and mineral/vitamin deficiencies)
- Stress and elevated cortisol
With these risk factors in mind, it only makes sense that the best place to start is by addressing these issues first. It seems that the healthier we are overall, the healthier our brains will be, too. Next, here are some more specific actions that can be taken to improve your cognitive function and reduce your risk of Alzheimer’s disease:
- Mental Exercise: Research has shown that the old adage, “Use it or lose it”, holds true in the context of cognitive health. Studies have shown that mental exercise increases neurogenesis (growth of the nervous system) and recent research has found those that are bilingual have a much-delayed onset of dementia compared to those that only speak one language. The more challenged the brain, the better! So, keep up the Suduko and Crosswords.
- Physical Exercise: Certain studies have found that physical exercise aids overall cognitive function, while also reducing the amount of brain density loss with age (specifically in areas used for executive processes such as organization and planning). At the very least we know that physical exercise decreases the risk of developing other chronic diseases, thereby reducing the risk of cognitive deterioration. Aim for 20 minutes/day or 150 minutes/week of low to moderate intensity such as walking or jogging.
- General Diet: A diet high in polyunsaturated fats (i.e. fish, nuts and seeds), monounsaturated fats (i.e. olive oil), vitamin E, polyphenols and antioxidants (i.e. citrus fruits and vegetables) has been shown to possibly slow down the rate of cognitive decline and prevent progression to Alzheimer’s Disease. Eliminating packaged foods and refined sugars is a great place to start.
- Blueberries and blackberries: These berries specifically have been studied for their ability to increase memory due to their proanthocyanin content (a fancy term for the specific types of anti-oxidants). They help to improve blood flow to the nervous system, thereby improving cognition. Just a handful per day, will do the trick.
- Herbal Medicine: Various herbs, including gingko biloba, withania somnifera (better known as ashwagandha) and bacopa monnieri, have shown promise in improving memory and cognition. Some work through improved blood flow to the brain, others through reducing stress and cortisol, and the up-regulation of acetylcholine (the neurotransmitter responsible for memory). Speak with your Naturopathic Doctor or integrated healthcare practitioner for more details and to see if any of these herbs would be indicated and safe for you.
If you are concerned about your cognitive health or the cognitive function of a loved one, speak with a qualified practitioner in order to have proper screening done, such as the Mini-Mental State Exam (MMSE), a 19-item questionnaire designed to measure a variety of cognitive functions and indicate whether dementia or cognitive deficits are present.
Yours in Health,
Dr. Colin, ND
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