There are seven key lifestyle choices to make in preventing Alzheimer's - all of which help the keep the brain stay nimble.
Dr. Wayne Jakeman is a New Westminster-based chiropractor whose personal experience with Alzheimer's has led him to research studies around its causes and prevention methods. His father, brother and sister have all struggled with the brain disease, which is genetic in his family.
Jakeman often gives seminars on brain fitness and gives the following tips:
- Nutrition: Omega 3 fatty acids are critical for cellular function and reduce inflammation in the body and brain. Flaxseed oil, kale, fish and coconut oil are all great to feed the mind.
- Physical exercise: Every day is best. Studies state that the more fit someone is, the less likely they are to develop Alzheimer's. It's about getting cardio in, at least 30 to 40 minutes and three times a week. Strength-training two times a week is also recommended.
- Mental exercise: The brain needs just as much exercise as the body, and that includes crosswords, board games, solitaire, sudoku, Scrabble and chess are examples of games that are great tools to keep the mind sharp.
- Optimal nervous system function: Keeping the brain communicating with the rest of the body via the spinal chord is a key function to keep healthy. Many studies have shown improved learning, mental focus and memory following a chiropractic adjustment, even to the lower spine.
- Stress control: Too much exposure to high-stress environments leads to structural damage in the brain. Chronic stress changes hormone levels, so adopting good behaviours such as meditation, deep-breathing exercises and spending time in nature can help reduce the toll stress takes on the brain.
- Socialization: Research has shown that loneliness relates to an increased risk of dementia, so staying engaged in the community through social gatherings, discussion groups, and travel and hobby groups all help keep the mind sharp.
- Sleep: Sleep deprivation decreases brain activity so building good sleeping habits is important, such as going to sleep at the same time, lowering the room temperature, making the room dark and as quiet as possible, and avoiding a computer or television screen before bed. Also, sleeping in on the weekend doesn't make up for chronic sleep loss.
Jakeman is hosting a brain fitness seminar at Century House during the Seniors' Festival on Oct. 5 from 12:30 to 1:30 p.m. The festival starts at 11 a.m. and concludes at 3 p.m.
For more information, visit www.centuryhouseassociation.com.
