HEALTHY INITIATIVES FOR THE AGING BRAIN FITNESS

Transcription

1 HEALTHY INITIATIVES FOR THE AGING BRAIN FITNESS

2 Brain Facts When it comes to brain speed, every millisecond counts. The aging brain reveal s itself in how well you can follow a conversation or remember it, or how fast you react to dangers, surprises, or quickly changing conditions. Brain speed does decline with age, HOWEVER,. Research has proven you can retrain your brain to speed it up.

3 Brain Facts If you don t take care of your brain, you lose on average 85,000 brain cells a day. That is what causes aging. On average women say 7,000 words per day. Men manage just over BrainFacts.org

4 Brain Facts Laughing lowers levels of stress hormones and strengthens the immune system. Six-year-olds laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day. BrainFacts.org

5 What Is Cognitive Impairment? Signs of Cognitive changes from the normal aging process Making a bad decision once in a while Missing a monthly payment Forgetting which day it is and remembering later Sometimes forgetting which word to use Losing things from time to time Alzheimer s Association (alz.org)

6 Signs of Dementia/Alzheimer s? Poor judgment and decision making Inability to manage a budget Losing track of the date or the season Difficulty having a conversation Misplacing things and being unable to retrace steps to find them Alzheimer s Association (alz.org)

7 The Neuro-degenerative process of Dementia Plaques, Tangles, Loss of connections among brain cells, Inflammation, death of brain cells

8 10 Warning Signs of Alzheimer s 1. Memory loss that disrupts daily life 2. Challenges in planning or solving problems 3. Difficulty completing familiar tasks at home, at work or at leisure 4. Confusion with time or place 5. Trouble understanding visual images and spatial relationships 6. New problems with words in speaking or writing 7. Misplacing things and losing the ability to retrace steps 8. Decreased or poor judgment 9. Withdrawal from work or social activities 10. Changes in mood and personality Alzheimer s Association (alz.org)

9 Current Research on Dementia Can Dementia and Alzheimer s Disease be delayed and in some cases, even Prevented!!! 1/3 of all the alzheimer's cases world wide could have been prevented. International Dementia Research Institute (2014)

10 Prevention Measures

11 Prevention Measures - Nutrition Healthy Brain Western Diet Brain Mediterranean-style diet Cheese Burger & Fries

12 Prevention Measures - Nutrition Common Nutritional Deficiencies A recent study in the European Journal of Clinical Nutrition (March 2012) reported that by following a Mediterranean diet (eating less red meat and les s fats) you will improve your physical, mental, emotional and social functio ning. (Melamed, M.L., et al, 2008); (Zhang, R. and D.P. Naughton, 2010)

13 Prevention Measures - Nutrition Processed Sugars Excess Gluten Decreases Cognitive Functioning Omega 6 (Fatty Acids) Saturated Fats Molteni, et al., 2002

14 Prevention Measures Sleep Benefits Why is 7 to 8 hours of Sleep is important to Brain Health? A study published in the Journal of Neuroscience in December 2008, Healthy sleep is important to our cognitive performance, being productive, our immune system, and overall well being. Stages 3 & 4 - restorative sleep, 10-20% of sleep Neurotransmitters are synthesized: Norepinephrine (NE) = Concentration, heart rate, and stress response Dopamine (DA) = Mental Alertness, blood vessels, kidney function, & endocrine system function. Serotonin (5-HT) = regulates mood, appetite, sleep, cognitive functions, including memory and learning. NOTE: 9 hours or more of sleep is associated with 58% increased risk of dementia-specific mortality. (Benito-Leon,et,al. 2014)

15 Prevention Measures Sleep Benefits Why is REM Sleep is important for Brain Health? REM Sleep Provides energy to brain and body, Supports daytime performance Brain is active and dreams occur, Body becomes immobile and relaxed, as muscles are turned off, High global cerebral blood flow

16 Prevention Measures - Medical 2 Major Medical conditions linked dementia High Blood Pressure (Hypertension) - and stroke are highly prevalent risk factors for cognitive impairment and dementia. Diabetes mellitus is a vascular risk factor that may increase the risk of dementia through its associations with vascular dementia. Journal of Cerebral Blood Flow & Metabolism (November 2013) Neurobiology of Disease(Kwon, et al., 2014)

17 Prevention Measures - Exercise Walking stabilizes cognitive functioning. Exercise counteracts declining hippocampus function in aging and Alzheimer's disease. Famous Quote: If you don t use it, you will lose it Winchester, et.al, (2012); Intlekofer, K. A., & Cotman, C. W. (2012

18 Brain Scans of - Activities Music Prayer/Meditation Social Media

19 SUMMARY:

20 References Adlard, P. A., Perreau, V. M., Pop, V., & Cotman, C. W. (2005). Voluntary Exercise Decreases Amyloid L oad in a Transgenic Model of Alzheimer's Disease. The Journal of Neuroscience, 25(17), doi: /jneurosci Benito-Leon, J, Louis, E, Villarej--Galende, A, Romero, J, & Bermejo-Pareja, F. (2014). Long sleep durati on in elders without dementia increases risk of dementia mortality (NEDICES). Neurology, 83, Bischoff-Ferrari, H.A. and W. Willett Comment on the IOM Vitamin D and Calcium Recommendations Harvard School of Public Health: The Nutrition Source, Blumenthal, J. A., Babyak, M. A., & Sherwood, A. (2009). Diet, exercise habits, and risk of Alzheimer dis ease. JAMA: Journal of the American Medical Association, 302(22), doi: /jama Davey, R. (2008). Impact of the living environment on health behaviors. Medical Research Council. Retri eved from ase-studies-diet-and-physical-activity/ Genes home reference. (2014). U.S. National Library of Medicine. Retrieved from ov/gene/apoe Eggermont, L., Swaab, D., Luiten, P., & Scherder, E. (2006). Exercise, cognition and Alzheimer's disease : More is not necessarily better. Neuroscience and Biobehavioral Reviews, 30(4), doi: /j.neubiorev

21 References Hayes, S. M., Hayes, J. P., Cadden, M., & Verfaellie, M. (2013). A review of cardiorespiratory fitness-related neuroplasticity in the aging brain. Frontiers in Aging Neuroscience, 5, Article ID 31. Intlekofer, K. A., & Cotman, C. W. (2012). Exercise counteracts declining hippocampal function in aging an d Alzheimer's disease. Neurobiology of Disease. doi: /j.nbd Journal of Cerebral Blood Flow & Metabolism 33, (November 2013) doi: /jcbfm Kwon, J, Lee, E, Kim, S, Kim, J, Kim, H, Han, J, & Shin, C. (2014). Diabetes augments cognitive dysfunction i n chronic cerebral hypoperfusion by increasing neuronal cell death: Implication of cilostazol for diabe tes mellitus-induced dementia. Neurobiology of Disease, Lee, John H. MD; O'Keefe, James H. MD; Bell, David MD; Hensrud, Donald D. MD,MPH; Holick, Michael F. M D, PhD "Vitamin D Deficiency: An Important, Common, and Easily Treatable Cardiovascular Risk Factor? " Journal of American College of Cardiology Vol. 52, No. 24, 2008 Littlejohns, T, Henley, W., Lang, L, Annweiler, C, Beauchet, O, Chaves, H.M., & Fried, L. (2014). Vitamin D an d the risk of dementia and Alzheimer disease. Neurology, 83, Melamed, M.L., et al., 25-Hydroxyvitamin D Levels and the Risk of Mortality in the General Population. Archiv es of Internal Medicine, (15): p Lappe JM, Travers-Gustafson D, Davies KM, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007; 85(6): Middleton, L. E., Kirkland, S. A., Maxwell, C. J., Hogan, D. B., & Rockwood, K. (2007). Exercise: A potential c ontributing factor to the relationship between folate and dementia. Journal of the American Geriatrics Society, 55(7), doi: /j x Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-Pinilla F. A high-fat, refined sugar diet reduces hippoca mpal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):

22 References Omega-3 fatty acids University of Maryland Medical Center ed/supplement/omega3-fatty-acids#ixzz3ikbrmlbu University of Maryland Medical Center van Paasschen, J., Clare, L., Yuen, K. S. L., Woods, R. T., Evans, S. J., Parkinson, C. H.,... Linden, D. E. J. (2013). Cognitive rehabilitation changes memory-related brain activity in people with Alzhei mer disease. Neurorehabilitation and Neural Repair, 27(5), Winchester, J., Dick, M. B., Gillen, D., Reed, B., Miller, B., Tinklenberg, J., & Cotman, C. W. (2012). Wa lking stabilizes cognitive functioning in Alzheimer's disease (AD) across one year. Arch Geronto logy Geriatrics. doi: /j.archger Yamaguchi, H., Maki, Y., & Yamagami, T. (2010). Overview of non-pharmacological intervention for dementia and principles of brain-activating rehabilitation. Psychogeriatrics, 10(4), doi: /j x Zhang, R. and D.P. Naughton, Vitamin D in health and disease: Current perspectives. Journal of Clin ical Nutrition, (65).