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OPTIMIZE YOUR HEALTH Protect Your Brain Power Memory loss can be a sign of dementia, but it can also be a signal of other medical ailments or even “brain overload” with our increasingly stressful and hectic lifestyle. An estimated 5% to 8% of people aged 65 and older have some form of dementia; this number doubles for every five years over age 65. Seven million people in the United States are thought to suffer from some form of dementia. Here we offer some pointers to protect your brain power. Aside from the well-known Alzheimer’s Dementia, memory loss /cognitive impairment can be caused by other conditions such as vascular disease (multi-infarct dementia, caused by multiple “silent” strokes), diabetes & insulin resistance, thyroid dysfunction, drug & alcohol abuse, depression as well as other neurological conditions. It is therefore imperative that a thorough work-up be done to find any underlying and potentially correctable causes of cognitive impairment. Use It or Lose It Studies have show that it is beneficial to regularly exercise the brain and body in an attempt to protect the brain from neurodegeneration. Maintaining a mentally, physically, and socially active lifestyle may help to reduce cognitive decline. A 2003 New England Journal of Medicine study found that among leisure activities, reading, playing board games (such as chess, Scrabble, and checkers), playing musical instruments, and dancing were all associated with a reduced risk of dementia, as well as enhancing quality of life. The Strong Heart – Strong Brain Connection Optimizing cardiovascular health – by maintaining a healthy weight, healthy blood pressure and cholesterol – is not only effective in preventing heart attacks and strokes, but has also been found to be helpful in preventing dementia. The 2004 Journal of the American Medical Association Nurses’ Study found that women who walked at least 1.5 hours weekly had less cognitive decline than those who walked less than 40 minutes weekly. Another study showed that men who walked the least (<0.25 mile/day) had a 1.8-fold higher risk of developing dementia. Hormone Balance Sex hormones play important roles in cognitive function in both men and women. Memory impairment is a frequent complaint during perimenopause / menopause. Recent research has demonstrated the vital role estrogen plays in cognitive function, particularly in verbal memory. A recent study showed women aged 70–79 who initiated hormone replacement therapy early (at the time of menopause) performed significantly better in cognitive testing compared to never users. This finding in the REMEMBER pilot study supports the hypothesis that there is a critical time window during which initiation of hormone replacement therapy would confer protection against cognitive decline. The Baltimore Longitudinal Study found that free testosterone levels were lower in men who developed Alzheimer’s. Testosterone replacement in testosterone deficient men may help in the prevention of Alzheimer’s. We Are What We Eat – Brain Nutrition Abdominal obesity and insulin resistance have recently been identified as modifiable risk factors for dementia. Consuming low levels of polyunsaturated fats (found in vegetables and nuts) but large quantities of saturated (animal) fats appears to double the risk of Alzheimer’s, whereas diets high in the omega-3 fatty acid DHA, found in cold water fish, such as salmon, halibut, and tuna, seems to protect against nerve cell damage. A 2004 study from California suggested that iron deficiency may lead to the destruction of brain cells and progressive dementia.
Stress and Sleep Deprivation is Bad for Your Brain Brain imaging studies indicated the hippocampus, a brain structure important in memory, emotion, and learning, shrinks during the course of untreated depression. Neuroscientists hypothesize that chronic stress and the resultant neuroendocrine (brain hormone) changes may be responsible. Sleep is critical for memory consolidation and information processing in the brain. Sleep deprivation increases the risk for cogitive decline. Here at The Center for Optimal Health we take a whole-person approach to your health needs. Our team is happy to assist you in designing and implementing a holistic-integrative plan to protect your brain health. —July 2007
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