Reducing the risk of dementia: the science behind keeping your brain healthy
A nurse by profession, Ann-Marie Wilson always believed in the benefits of a healthy lifestyle, and the research that support it. Little did she know how well it would serve her when her husband Carl was diagnosed with Alzheimer's disease four years ago.
Staying fit and healthy not only helped Ann-Marie manage the often overwhelming challenges of caring for her husband, but it also helped delay the progression of Carl's disease.
"Our family has always been active… skiing, ballroom dancing, golfing," says the New Hamburg, Ontario couple. In addition to their love of sports, the Wilsons walk several kilometers every day and are strong believers in a good nutritious diet.
The Wilsons are the poster couple for many boomers who are making greater investments in their physical and mental well-being.
That's important because age is one of the biggest risk factors for Alzheimer's disease, the most common form of dementia.
Today, Alzheimer's disease and related dementias affect more than 500,000 Canadians and that number is expected to more than double in the next 25 years1.
Supporting good brain function to keep diseases such Alzheimer's at bay or to slow their progression is gaining interest in the research community.
So why is exercise good for your brain? According to Dr. Jack Diamond, Scientific Director of the Alzheimer Society of Canada, exercise, one of the most documented risk reduction strategies for dementia, appears to achieve its protective factor in part by increasing blood flow in the brain, by encouraging the production of new brain cells, and by helping to reduce inflammation in the brain (which can contribute to cell sickness).
"Another interesting benefit of physical activity is that it increases the levels of 'growth factors' in the brain, which have been shown in animals to promote nerve sprouting and connectivity among brain cells," explains Dr. Diamond.
The foods you consume also appear to play an important role in protecting yourself against the development of Alzheimer's disease. Dr. Diamond recommends a Mediterranean diet, heart-healthy foods that are rich in omega 3 fatty acids, such as salmon and flaxseed oil, brightly-colored fruits and vegetables that are high in anti-oxidants, vitamins C, D, and E, turmeric (used in curries) and garlic.
Keeping the brain active
In addition to exercise and health eating, research also indicates that challenging your brain and remaining socially active can also provide protection against Alzheimer's disease.
Dr Diamond says that physical and mental exercises, and likely social interactions, help us by allowing for new connections to be made between nerve cells in the brain, by strengthening the ability of nerve cells to transfer messages, and through the recruitment of new nerve cells from the pool of ‘primitive stem cells' in the brain.
Reducing your risk
With Alzheimer's disease and related dementias on the rise, the Alzheimer Society is calling on all Canadians to do their part to help turn the tide of dementia by doing what they can to reduce their own risk.
For Carl and Ann-Marie Wilson, this includes walking a nine-minute kilometer everyday, enjoying ballroom dancing with friends, but also volunteering at their local Alzheimer Society to help others living with dementia, and participating on committees at the Murray Alzheimer Research and Education Program (MAREP). And, while it isn't always easy, it is this joint commitment a healthy lifestyle that the Wilsons rely on when life threatens to overwhelm them.
"While I am changing, and there are things I can't do anymore, my dementia isn't progressing as quickly as it could be," adds Carl.
Learn more about Alzheimer's disease and related dementias. Check out our BrainBooster® section for tips on exercising and eating well, including a series of free recipes and interactive puzzles for you to enjoy.
Endnote
- Rising Tide: The Impact of Dementia on Canadian Society, Alzheimer Society, 2009.
|
