HEALTH TIPS #1

The local library, like the Internet, is a treasure trove of information as well as repository of delightful fiction. While browsing the other day, I came across shelves of health books. I picked up one about blood pressure and one about Alzheimer's. It turns out that many tips were the same for reducing blood pressure and avoiding/delaying Alzheimer's. The following are just 10 of the ideas suggested by Jean Carper in 100 Simple Things You Can Do to Prevent Alzheimer's.

• Do aerobic exercise for 30 minutes for 5 times /week or an hour a day for 3 days /week [1] [2]
• Reduce saturated animal fats and trans fats in your diet [3]
• Replace bad fats with good types: omega-3 fish oil, virgin olive oil, canola oil, low-fat or fat-free dairy products [4]
• Use DASH diet - Dietary Approaches to Stop Hypertension [5] [6]
• Eat berries: blueberries, strawberries, raspberries, blackberries or cranberries (1 cup/day) [7]
• Eat apples, drink apple juice every day [8]
• Take a multivitamin/day but try to avoid copper and iron [9]
• Cocoa or dark chocolate is okay! [10]
• Do new types of things [11]
• Reduce the brain toxin proteins called beta-amyloid and tau [12]

[1] Exercise raises levels of protein BDNF (brain-derived neurotropic factor) in the hippocampus. BDNF prevents or reverses cell degeneration.
[2] Exercise also reduces cortisol levels (depression and stress increase cortisol levels) and fights diabetes, high blood pressure, obesity, clogged blood vessels, insulin resistance.
[3] The more saturated fats you consume, the more likely you are to have a stroke and the more likely you are to develop brain and memory dysfunction.
[4] Olive oil is rich in monounsaturated fats, most notably oleic acid. Virgin and extra virgin olive oil refers to the amount of processing the oil goes through; the less processing, the better since these oils have more monounsaturated fatty acids than the more processd oils.
[5] Clinical trials showed that this diet lowers blood pressure AND reduces cognitive decline.
[6] DASH: 7-8 servings of grains, 4-5 of fruits, 4-5 of vegetables, 2-3 of low fat dairy, 2 or fewer of meat {plus 5 servings of nuts, legumes or seeds/week).
[7] Eat other antioxident foods too: golden raisins, artichokes, prunes, currants, plums, dates, cherries, raw figs, red cabbages, tomatoes, etc.
[8] Apples stimulate production of the neurotransmitter acetylcholine which is essential for learning and forming memories.
[9] Look for vitamins that provide antioxidants such as C, E and alpha lipoic acid. Also get B12, folic acid, and B6 every day. Beware -- increased copper is related to lowered cognitive ability. People with excess iron are prone to atherosclerosis and neurodegeneration.
[10] This is my favourite finding - cocoa has antioxidents called flavanols which can reduce blood pressure. Check the percentage of cocoa solids to get an idea of the flavanol content of chocolate milk powder and dark chocolate.
[11] Do things that are a bit difficult. If you are already great at scrabble, try a different game or acivity that requires abilities you haven't used often. Novelty stimulates dendritic growth in nerve cells.
[12] Brains produce beta-amyloid and tau and they can accumulate too much. They directly affect the brain's structure and cause neurons to die. Get enough sleep, control blood sugar, lose weight. DHA fish oil, cinnamon, berries, currants, plums, and grapes can reduce beta-amyloid in animal brains.

For me, the hard part comes next: putting this knowledge into action! Exercise, stop eating fast foods, and eat good things.

Sources:
Jean Carper, 100 Simple Things You can Do to Prevent Alzheimer's, 2010
Johns Hopkins Health, High Blood Pressure - What You Need to Know, 1999