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A study published in Neurology has found that as problems not traditionally associated with brain health pile up, a person's chance of developing dementia increases.

As we age, those minor physical ailments – including sore feet, poorly fitting dentures and skin irritations – may turn out to be not so minor after all.

The 10-year study included more than 7,200 cognitively healthy 65-year-old Canadians who were asked questions about their health. The questions included known risk factors for Alzheimer's, such as high blood pressure and diabetes, they included 19 problems that seemingly have no connection with brain health – including vision and hearing, loose dentures, sinus congestion, arthritis, morning cough, and problems with the skin, stomach, kidneys or bowel.

Any healthy 65-year-old has an 18% chance of developing dementia in 10 years from aging, the study found that each health problem not traditionally associated with Alzheimer's increased that risk by 3.2%. The risk accelerated as more and more conditions were added, jumping to 40% among those in the study who reported as many as 12 conditions. Since age is a major risk factor for Alzheimer's, the study is in a sense identifying people who "age badly" - their biological age exceeds their chronological age.

Taking care of minor ailments improves a person's quality of life, no one has yet proved that fixing each problem would necessarily reduce the risk for Alzheimer's.

Walking as little as 30 minutes a day, three days a week decreases risk factors for dementia and improves overall health.

Original article AARP

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Mental health and memory are closely tied to physical health. Physical and emotional vitality are important to maintaining mental health. As you or your loved one gets older, and become less able to do some activities, replacing lost activities can help keep a positive attitude and sense of well-being over time.  If you can no longer run, try walking for example. But just as physical health needs upkeep, so does memory and mental health.

Protect or improve your memory and mental sharpness by:

• Challenging your brain daily. Read, learn a new musical instrument or language, do crossword puzzles, or play games of strategy with others. Just like an active body, an active brain continues to develop and thrive, while an inactive brain loses its power over time.
• Help your memory. Write down dates, names, and other important information that you easily forget. Use routine and repetition. For example, keep daily items such as keys and eyeglasses in a specific place. No matter what your age, having too much on your mind can keep you from remembering new information. And as you age, it is normal to take longer to retrieve new information from your memory bank.
• Preventing depression, which is a common yet treatable cause of cognitive decline in older people. In addition to getting regular physical activity and social contact, avoid the depressant effect of alcohol and sedative use, eat healthy meals and snacks, and include meaningful activity in your daily life.
• Not smoking. Cigarette smoking may speed mental decline. This connection was identified in a large study comparing smokers and nonsmokers age 65 and over.

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As we age and our memory starts to fade, we all worry about our mental health and the potential for cognitive decline. But maintaining our mental health may not be any harder than going for a walk. A new, nine year study found that walking can keep dementia at bay. So put on your sneakers and go for a walk. Walking six miles a week protects the brain from shrinkage, which may slow the progress of cognitive decline.

Brain size shrinks late in adulthood which often is the start of dementia. Other studies suggest that physical activity protects against the deterioration of brain tissue, but no long-term studies have tested that theory. A study from the University of Pittsburgh wanted to do just that.

They asked 299 healthy, dementia-free men and women, average age 78, to keep track of the number of blocks they walked in a week.

After nine years, the researchers measured the brain size of the participants using high-resolution brain scans. The men and women who walked more had more gray matter. Those who walked approximately six to nine miles a week fared best, even after taking into account variables such as age, sex, body mass index and education. Walking more than 6-9 miles in a week didn't provide extra benefits.

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One day your doctor might give you this prescription to prevent Alzheimer’s: Eat less red meat and sugar; eat more fruits, vegetables, fish and olive oil.

At least that seems to be the finding of a new study that found that eating a diet low in saturated fat and sugary treats can improve your memory and may reduce your risk of developing dementia.

Researchers with the University of Washington and Veterans Affairs Puget Sound medical center decided to see if a change in diet could affect the risk for Alzheimer’s or benefit those already suffering some mild but early symptoms of the disease.

What they found was that a diet rich in fruits, vegetables, grains, fish and olive oil can improve some memory skills in both healthy older adults, as well as those already experiencing cognitive difficulty.

More importantly, eating this kind of diet can help healthy adults reduce their risk of developing dementia, says study researcher Suzanne Craft with the Memory Wellness Program at the VA.

Researchers found that after four weeks on the low-fat diet, subjects had fewer toxic proteins and evidence of inflammation in their spinal fluid, both considered to be bio-markers for Alzheimer’s, Craft said.

“I like to think of this kind of diet as promoting healthy brain aging, as well as reducing the risk of Alzheimer’s,” she said.

The Washington state researchers wrote that they decided to take a “whole-diet” approach, rather than focus on a single dietary component, such as omega-3 fish oil. They also chose to test the subjects’ spinal fluid for bio-markers because of the importance of the central nervous system to brain health.

The 49 subjects, all older than 60, included 20 healthy adults with no signs of memory decline, and 29 who were at high-risk for Alzheimer’s, having already been diagnosed with some cognitive impairment.

They were randomly selected to either follow a four-week low-saturated fat, high-fiber plan similar to a Mediterranean diet, or a four-week high-saturated fat diet that included foods like red meat, butter, french fries and soda.

Both groups ate the same amount of protein and the diets were balanced so subjects did not lose or gain or weight.

However, for those who want to protect their brain health, it seems pretty clear from these preliminary results that eating a healthy diet is a powerful first step.

Original article on AARP

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Researchers at the University of Pittsburgh scanned the brains of 94 people over the age of 70. They were looking to see the differences in the brains of people who were of normal weight (BMI under 25), overweight (BMI 25-30), and obese (BMI over 30).

All participants were over 70 to shows the effects of being overweight over time.

Obese people have 8% less brain tissue than people of normal weight. Overweight people have 4% less brain tissue than people of normal weight.

According to Dr. Paul Thompson, a UCLA professor of neurology, “This represents ‘severe’ brain degeneration, that’s a big loss of tissue and it depletes your cognitive reserves, putting you at a much greater risk of Alzheimer’s and other diseases that attack the brain… But you can greatly reduce your risk for Alzheimer’s, if you can eat healthy and keep your weight under control.”

“Looking good” is the number one motivation for losing weight, but if that works, great.

However, to many, this new research is more important. There is nothing more important than having a brain that works. It affects everything in your life, including and especially the people around you and your caregivers.

There are also many studies that show being overweight decreases short term memory, and decreases your engery level. So, essentially, being overweight makes you forgetful and inactive.

Of course, being overweight also increases your risk of heart disease, Type 2 diabetes, hypertension, and has been shown to inhibit sexual performance.

The parts of the brain that degenerated for overweight people are very important.
Here are the areas effected:

•   Frontal and temporal lobes: Critical for planning and memory
•   Anterior cingulate gyrus: Responsible for attention and executive functions
•   Hippocampus: Important for long-term memory
•   Basal ganglia: Essential for proper movement and coordination

Furthermore, the brains of overweight people looked 8 years older than those of people of normal weight, and the brains of obese people looked 16 years older!

Original article on Exploring the Mind

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The link to healthy diets and brain health is well established. The link to diet and Alzheimer's disease is less clearly established, but new information on curcumin (found in turmeric) may prove to be helpful.

The brain is particularly vulnerable to oxidative damage due to its high rate of metabolism and long-lived neurons. Free radicals can cause oxidative damage to important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if there is too much oxidative damage.

Antioxidants defend the cells from free radical damage. Many long term studies have demonstrated that those with higher antioxidants in their diets from fruits, vegetables and certain spices have slower rates of cognitive decline than those who ate less of these foods.

Curcumin has been studied recently because of the low rates of Alzheimer's disease in India. The Indian population consumes large amounts of curcumin through Tumeric and have a relatively low (4 times less) incidence of Alzheimer's disease compared to the U.S. population.

Curcumin is a member of the ginger family and is the main ingredient of turmeric, a spice used in curry and many Middle Eastern dishes. Curcumin is an antioxidant with nonsteroidal anti-inflammatory properties which prevents the damage caused by free radicals. The more antioxidants in the diet, the more the cells are protected.

The National Institutes of Health and other research organizations have been completing Alzheimer's clinical trials. Recently, curcumin has been in the forefront of much of this research. Curcumin's powerful anti-inflammatory and anti-oxidant properties suppress the buildup of beta-amyloid in brain tissue.

The National Institute of Neurological Disorders and Stroke (NINDS) studied mice and found that curcumin crosses the blood-brain barrier to bind with beta-amyloid peptides. These peptides are dangerous when they build up into plaques.

As Alzheimer's disease develops, neurons go through a process from a healthy state to some loss of molecular efficiency, to a loss of synaptic function, to loss of synapses, and, ultimately, to cell death. When curcumin was fed to aged mice, there was a reduction in amyloid levels and the overall amount of dangerous plaque.

More studies are needed to investigate the safety and tolerability of curcumin in the elderly population. Research is also needed in the areas of using curcumin to prevent Alzheimer's Disease as well as to lessen symptoms.

As clinical trials produce more information about the efficacy of curcumin, guidelines will be established for those at risk and for those affected.

Original article on CDApress.com by Seanne Safail, , Ph.D, RD

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There is no magic bullet that can stop the aging process. But scientists have identified certain foods that can boost your physical and mental health, prevent disease and help slow down aging.

1. Nuts
They are high in calories, but you don't need to eat a lot of them to reap their benefits, which include protein, fiber and crucial minerals such as potassium, iron, zinc and magnesium. They are reported to be good for your digestive and immune systems, helpful in the fight against cancer, and the oils are good for your skin. Their high Omega-3 fatty acid content also helps keep your brain and body healthy.

2. Fish
Research suggests that the Omega-3 fatty acids from certain fish can lead to improved mood and mental capacities. These oils have antioxidant properties, meaning they attack the cells that cause the body to decay. Omega-3s are the same acids that combat chronic inflammation, which can lead to all sorts of health complications. Salmon and tuna are two of the most popular and readily available fish with high levels of Omega-3.

3. Whole Grains
Avoiding all carbs makes no sense, when whole grains such as whole wheat, oats, brown rice, farro, barley and wheat berries are so rich in fiber, which keeps your digestive system regular and helps you feel full. Their low glycemic levels mean that they don't play havoc with your blood sugar levels. Whole grains have been widely accepted as a smart way to combat all types of illnesses, such as heart disease, colon and breast cancer, diabetes, high blood pressure, and stroke.

4. Cruciferous Vegetables
This family of vegetables includes broccoli, cabbage, cauliflower, kale, turnips and Brussels sprouts. They are an effective aid to the body in fighting toxins and cancer. And they have a high concentration of antioxidants and sulfur, which provide energy and can keep your skin healthy. Raw or lightly cooked makes their protection properties even more effective.

5. Avocado
Avocado is a fruit which is chock full of monosaturated fat. This is believed to reduce levels of bad cholesterol in the body.  Avocados have a lot of potassium, which combats fluid retention and high blood pressure and the risk of stroke. And they have a high level of vitamin E, which is thought to prevent skin aging and may also be helpful in reducing hot flashes associated with menopause. Finally, they are rich in folate, which is thought to decrease the risk of heart attacks, as well as antioxidants, which help your body protect itself from free radicals, which means keeping your organs and tissues healthy.

6. Berries
Blueberries have gotten their fair share of health news but in fact all black and blue berries, such as blackberries, black currants and black grapes, contain antioxidants that are known to protect the body against damage caused by free radicals and aging. These phytochemicals are called flavonoids, and are found in the pigment of the berries. In addition, dark berries are also believed to aid in maintaining good balance, coordination and short term memory.

Information from AARP.org - by the Editors of Cookstr.com

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