Ayurveda (Peela and Negin, please read!)

[Denisemomof4]

Negin, I didn't want to hijack your other thread but I really want some information on ayurveda. I saw a show on PBS, I believe, years about about ayurveda and how it is used to treat many conditions nothing else will. I know people have gone to India to be treated and have been cured of cancer, among the list of diseases. I remember seeing emeralds and rubies being ground into a powder to treat the body, as well as gold powder. I was so engrossed in the show and always wanted to do a formal study.

 

Peela, your mention of ayurveda a few times has piqued my desire again.

 

I did not read everything on Negin's thread about the ayurveda and will when I get a chance. But there are a few questions I'd like answered in the meantime. First of all, why was the "candida" name changed when you're looking into an ayurveda treatment? Is it a similar condition but different in some way? Kind of like pneumonia and bronchitis? (probably a bad example) Also, some sort of powder was recommended and Peela, you said that Negin could just use garlic or ginger. :confused:

 

I'm probably not making sense. I can't seem to get my words out right today.

 

Anyway, can you list your favorite sites to study ayurveda online? I'm not ready to buy books yet.

 

Peela, if you have any links or information on alzheimers or anything to boost the brain, could you share? I notice a huge difference in my brain function when I take fish oil. I've had several concussions and my mother was diagnosed as having moderate dementia at age 63. Both her parents and her sister died of dementia/Alzheimers so I'm really trying to help myself. The concussions, one which left me unable to read for 10 months, was very bad and has been life altering. I know people with multiple concussions are prone to dementia, even without the genetic link. So I do all I can to help myself and I don't know how much longer I'll be taking fish oil or eating seafood. First the BP oil catastrophe and now Japan. I'm thinking that seafood is no longer safe.:bigear:

[Peela]

Hi Denise.

The two most accesible ayurvedic websites that i am familiar with are:

 

LifeSpa by John Douillard (which has many excellent articles on it)

 

and maybe the mapi.com website (Maharishi) although I think that is more about selling products than education, it does do both.

 

Also Deepak Chopra's book Perfect Health is excellent and may be in your library system. I checked out his website and its not so good on educating either.

 

I am not sure what you meant by the candida name change? (maybe a spelling error?)

 

There are herbs used for memory and I have seen many herbal mixtures in health food stores for memory. Ginkgo Biloba is the most well known one. Brahmi is an ayurveda herb used to treat memory issues and increase brain function. Its often about getting circulation into the brain and basically improving general circulation, but things like anti oxidants are considered important too.

But I cant really offer anything more specific- I would be just googling which you can do too.

Edited April 13, 2011 by Peela

[Denisemomof4]

thanks, Peela! I was referring to what Negin called vata or pitta candiadiasis.

 

I do know of Deepak Chopra but wasn't aware of his book on ayurveda treatments. I will look into it as I really do like him.

 

Thanks!

[Peela]

thanks, Peela! I was referring to what Negin called vata or pitta candiadiasis.

 

!

 

Aahh! I getcha.

 

There are three basic constitutional energies in Ayureda- Vata, Pitta and Kapha. We are all a combination of all 3 in various amounts, and usually primarily one and to a lesser extent a 2nd. There are various quizzes online you can take to see what constitution you are. I am a Pitta/Vata.

 

Conditions/diseases etc can manifest differently too. So I am not really sure of the differences between pitta and vata candidiasis, but I understand the concept to some extent.

 

The "qualities" of vata are dry, cold, rough, changeable, light (think of winter,autumn, or a person who is skinny and tall and intellectual). Pitta qualities are hot, oily, sharp, burning (think of summer, and a person who is of medium build, pale to ruddy skin, overheats easily, athletic, irritable). Kapha qualities are cold, oily, heavy, soft, sweet, slippery...think of a plump, jolly person with soft smooth skin, and the moist season of spring.

 

But how all that relates to candida is beyond me, unless you are just treating the constitution of the person- so if its a vata person, you treat them as having vata candida, which is how I felt to take it, not having any further information.

 

It can get complicated :) A vata person can be overweight and have a kapha imbalance. A solid kapha person can be quite healthy carrying some weight, and will look more natural with it. I tend to wonder if candida is actually a kapha issue, but you know, I dont want to confuse anyone more than they (and I) already am :)

 

I do think one of the links I gave Negin was interesting though- that Indian people tend not to get candida possibly because they eat a lot of spicy food. The spices have all sorts of healing qualities, even though they are used in cooking, and might keep candida at bay.

[Negin]

Negin, I didn't want to hijack your other thread but I really want some information on ayurveda.

 

Denise, no worries ever about hijacking. :grouphug:

Anyway, I'm just delighted that you started this thread. :)

 

Peela, if you have any links or information on alzheimers or anything to boost the brain, could you share?

I have lots of info on that. Not from an Ayurvedic point of view, but just my usual long list of very overwhelming tips, if you're interested. Let me know if you are and I can post them here.

 

Off to read Peela's posts in more detail. :D

Thank you, Peela.

And Denise, thank you, for starting this thread. :)

[Devotional Soul]

Here's two sites with a lot of general info:

 

http://www.ayurveda.com/online_resource/index.html

 

http://www.holisticonline.com/ayurveda/ayv_home.htm

 

Deepok Chopra has a good quiz to find your dosha (constitution):

 

http://doshaquiz.chopra.com/

 

 

The powder mentioned before was hing, which is also called asafoetida. It comes from the sap of an herb and is dried and ground into a powder. Most Chinese and Indian food has it, so you've probably had it before. It aids digestion. It is really good! We don't do garlic, so asoefotida is like a nice flavor substitute without the strong smell.

 

I'm all about supporting vegetarianism, and I personally believe that there is no need for fish or fish oils. Those omegas are in flax and hemp seeds and walnuts, and turmeric is a super anti-inflammatory spice. Cilantro has shown to be very effective in removing toxins, especially metals (like aluminum), which can help keep away Alzheimers. I also highly recommend avoiding fluoride. I don't know much about concussions, but my first thought was arnica.

 

Thanks for this thread! I love ayurveda, and even though I'm just beginning to learn about it, I feel it makes a lot of sense for balancing and healing. I look forward to it becoming as well known in the west as Traditional Chinese Medicine.

[Denisemomof4]

thanks, Devotional Soul and Negin. This thread got buried and I forgot to go back to it after reading Peela's responses!

 

Negin, I would be interested in what you have on Alzheimers, dementia, or anything to help the brain. My last concussion was 4.5 years ago and I've never been the same since. I'm also doing all I can to stay healthy!

[Negin]

Thanks for this thread! I love ayurveda, and even though I'm just beginning to learn about it, I feel it makes a lot of sense for balancing and healing. I look forward to it becoming as well known in the west as Traditional Chinese Medicine.

As always, Christina and Peela are a wealth of fabulous info. :D :grouphug:

 

Denise, here are my tips. Overwhelming, just do what you can and what feels right for you. As Christina mentions, you can find other sources of omega-3s, doesn't have to be fish oil.

 

There are measures we can take now to protect our brain health, and it is never too early to start.

We all may forget where we parked the car, but to come out and not know whether you drove or took the bus, that’s different.

Forgetting where you put your glasses doesn’t mean you have Alzheimer’s, but not realizing that you wear glasses does!

• Do you ask the same question again and again?

• Do you put things in unusual places, like stashing frozen food in the fridge or the cupboard?

• Do you forget everyday things—like not brushing your teeth?

• Do you struggle to come up with the words you want to say?

If it’s worrying you and if other people are commenting on it, then it may be time to make some changes and possibly check with a doctor.

 

If you have Memory Lapses, ask yourself if others seem puzzled by your behavior. If not, it may be a reduced sensitivity to insulin. When insulin fails to shuttle an adequate supply to the brain, the result can be forgetfulness and cognitive impairment. On the other hand, studies show that the early stages of Alzheimer’s usually go undetected by sufferers – it’s friends and loved ones who notice the first signs. So if you’re frustrated by your own memory problems, chances are you’re fine.

 

A diminishment of memory and mental clarity does not have to be an inevitable consequence of aging. Nutritional supplementation, reducing the amount of aluminum you ingest, and exercise all can help improve healthy mental function.

 

The BBC convened a panel of independent experts, chaired by the Alzheimer's Society, which evaluated more than 70 research papers and articles to come up with a series of tips for reducing your risk.

It may sound young, but the age of 35, they suggest, is high time to start thinking about these recommendations. If more of us acted on these, thousands of cases of dementia could be prevented in the future.

 

RISK FACTORS

Women are more likely to develop mental decline — and not just because they outlive men. Recent studies suggest that estrogen contributes to this disease.

Cardiovascular disease

Concussion or brain injury

Diabetes

Environmental toxins

Gene mutations

High blood pressure

Infections

Mental or neurological problems

Thyroid dysfunction

Substance abuse

Major surgery

Being overweight or obese - especially with added weight around the hips

 

Fortunately, you can lessen these risk factors.

[Negin]

INFLAMMATION

Dementia and Alzheimer’s are both conditions linked to inflammation in the body. Your goal should be to have an anti-inflammatory diet.

 

Those who regularly consume Omega-3s lower their risk for developing dementia by 60 percent. These oils act as anti-inflammatories and improve blood flow to the body and brain.

EAT MORE

Walnuts

Chia Seeds

Fatty Fish like wild salmon, tuna, sardines are loaded with DHA, an omega-3 fatty acid that boosts the brain’s Alzheimer’s defenses.

Those who eat the most fish and have the highest levels of omega-3 fatty acid DHA in their blood cut risk of dementia by up to 47%.

One of the best ways to prevent dementia is to eat more fish. According to a study of almost 15,000 people ages 65 and older in seven countries, those who consumed fish of any variety at least a few days a week were 19% less likely to have dementia than those who ate none at all.

 

Colorful fruits and veggies daily

Eat from each of the 5 color groups – red, orange, yellow, white, blue/purple, and green

Leafy greens

Cruciferous veggies – broccoli, cauliflower

Those who eat the most of these can lower their brain age by up to 2 years.

 

Avocados, olive oil, nuts, and sunflower seeds are high in vitamin E, which is especially effective at preventing Alzheimer’s by up to 67%. Shoot for 15 mg a day, equal to 2 ounces of almonds.

 

Blackcurrants contain chemicals that prevent Alzheimer’s by protecting cells in the brain responsible for learning and memory

 

Rosemary improves memory. Try to get 1-2 teaspoons a day. Make a rosemary-infused simple syrup by mixing 1 cup water, ½ cup sugar (or better yet, a healthier alternative), and 2 sprigs rosemary. Bring to a boil so sugar dissolves, and let sit for 10-15 minutes. Drizzle over fruit salad. Use 1 cup syrup to 4 cups fruit.

 

Turmeric may reduce the buildup of beta-amyloid proteins in the brain, a hallmark of Alzheimer’s disease. Most brain researchers and Alzheimer’s specialists believe that preventing or reducing beta amyloid plaque in the brains of people with Alzheimer's disease is important. Beta amyloid plaque interferes with proper brain function and contributes to dementia.

Turmeric is a powerful anti-inflammatory

Used in traditional Ayurvedic medicine for thousands of years, turmeric may help explain why India has one of the world’s lowest rates of mental decline.

India consumes the bulk of the turmeric produced in the world. They have one-third the rate of Alzheimer's than does the United States (which affects half of Americans over 85)

Turmeric needs to be mixed with black pepper and olive oil in order to be effective

All of us should regularly consume a soupspoon of turmeric every day, with a pinch of pepper and olive oil. You can use it in your cooking

In supplement form, take 4 grams of turmeric daily. Because powdered turmeric is a powerful blood-cleansing herb, don’t overdo it.

CAUTION: Some brands of turmeric powder and supplements have been found to be contaminated with heavy metals themselves. Make sure to obtain a high quality brand.

 

Grapeseed Oil – can help prevent dementia and Alzheimer’s

Use it in cooking

 

Blueberries contain compounds that make it easier for your brain to send signals to the pathways that control both short- and long-term memory.

 

Foods rich in Folic Acid – may help prevent Alzheimer’s and memory loss

Some women find that higher doses act as a natural estrogen replacement. Like B6, folic acid helps protect against homocysteine, a protein linked to heart disease and memory loss.

Folate can boost memory in as little as 5 weeks

Take 750 mg daily – that’s about 1 cup of cooked spinach and 1 cup of cooked lentils

 

Luteolin found in celery and green pepper reduces brain inflammation, a factor in Alzheimer’s and dementia

 

Apples – Snacking on apples can heighten on-the-spot recall of words, names, and facts. The fruit’s polyphenols reduce oxidative stress on the brain, thereby revving output of the memory-enhancing neurotransmitter acetylcholine.

 

Onions, Tea, and dark chocolate are also brain boosters

Red Cabbage – The phytochemicals in red cabbage blocks the brain neuron-destroying effect of amyloid protein deposits, the plaque that causes Alzheimer’s.

 

Dark-colored fruits – berries and grapes – are helpful

 

Foods rich in choline improve memory

Found in eggs, fish, collard greens, beans, liver, kidneys, fish, lentils, spinach, cabbage, lettuce, leafy greens, wheat germ, whole wheat bread, whole grain cereals

One large egg yolk has 27% of your daily choline need.

 

Vitamin B1 (thiamin) has been shown to help strengthen memory and cognitive function.

Navy beans are a very good source.

Also found in whole grains, brewer’s yeast, molasses, and meats

 

Phosphatidyl serine, also known as PS, is a naturally occurring fat that is found in cell membranes. It’s one of the most plentiful fats in your brain tissue, and is a key building block in helping your cells communicate with one another. It also stimulates the production of brain chemicals like serotonin and dopamine.

PS is found in organ meats and fish.

Your body can make enough PS if it has enough folic acid, vitamin B12, and other essential fats. But as we age, we get less of these nutrients in our diets and our absorption is often poorer.

 

Acetyl-L-Carnitine (ALC) – This amino acid can boost brainpower and memory. ALC is a very powerful brain nutrient.

The only food source for this amino acid is animal brains

Studies have shown that ALC delays the progression of Alzheimer’s

In animal studies, it even prevented animals from developing Parkinson’s

Your brain makes ALC, but it’s often not enough as you age.

 

Keep an eye on HDL Cholesterol – A drop in HDL levels has been linked to mental decline.

Ideal HDL – As high as possible. Aim for at least 40.

Large handful (2.5 ounces or about 50 nuts) a day

Reach for almonds, hazelnuts, pecans, pistachios, macadamia nuts, and walnuts. These are packed with monounsaturated fatty acids that raise HDL while lowering LDL.

Pecans are high in the antioxidants that help fight Alzheimer’s and other neurological problems, including Parkinson’s. Pecans are one of the top 15 foods highest in antioxidants. Researchers suggest that adding a handful of pecans every day could delay the progression of Alzheimer’s and other age-related motor neuron degeneration. They contain more than 19 vitamins and minerals. And, of course, they’re cholesterol-free.

 

Mediterranean Diet

Several recent studies have highlighted the potential for this diet to reduce the risk of Alzheimer's. It involves eating lots of fruit and vegetables, whole grain foods, fish and plenty of olive oil, but it is relatively low in dairy products and processed foods. Further long term research is needed to confirm the effects of eating this way.

A Mediterranean diet, high in fruit and vegetable content is a good heart diet, which means a good brain diet also. Aim for seven to eight servings daily of fatty fish, dark green, yellow and orange vegetables and fruits as well spices like ginger and curcumin.

 

Sage Tea

Sage has long been thought of in traditional herbal medicine as a brain booster

Improves memory

[Negin]

EAT LESS

Red meat - especially if it is produced by industrial farming techniques and if it does not carry an “omega-3” label

Dairy products

Eggs not marked “omega-3”

Sunflower oil

Corn oil

Safflower oil

Soybean oil

 

Cut back on sugar – High-sugar diets may promote the formation of plaque and tangles in brain tissue that are the hallmarks of Alzheimer’s and overall mental decline.

 

SUPPLEMENTS

DHA is the most important supplement. This is an omega-3 fatty acid found in fish and algae. Those who took 900 mg per day of algal DHA for 6 months made significantly fewer errors on memory tests than they had at the study’s onset.

Interestingly, another study found that DHA has little impact once serious dementia has set in.

Try to take 800 mg of DHA daily. Fish Oil has some DHA, but may not have enough.

 

Omega-3 fatty acids like - A good fish oil – such as Carlson’s

DO NOT TAKE FISH OILS IF YOU ARE ON ANY BLOOD THINNER. OR WITHIN 2 WEEKS OF ANY PLANNED SURGERY. OR IF YOUR DOCTOR ADVISES YOU NOT TO TAKE.

 

Ginkgo biloba's antioxidant action helps to protect the brain from free radical damage that can cause "mental fog." It also has the ability to stimulate blood flow to critical regions of the brain.

A good daily maintenance dosage is 10 milligrams of ginkgo that has been standardized to contain 24% of the flavonoid glycosides helps maintain brain function and cognitive performance as you age.

For intensive use, take 60 mg to 120 mg per day.

 

Vitamin D3

Memory loss may be linked to a Vitamin D deficiency. Vitamin D helps normalize brain function. Its protective effects on nerve growth factors in the brain make it an ideal nutrient to use for either the prevention or treatment of mental decline. The more vitamin D, the better the memory.

If you're under 60, take 2,000 IU per day.

If you're 60 or over, take 5,000 IU per day of vitamin D3.

 

Iron is a double-edged mineral for women.

Studies indicate that iron can help improve short-term memory loss and concentration. If you aren't using iron cookware regularly, you may wish to take 10 to 15 milligrams of elemental iron a day.

Menstruating women lose iron-rich blood every month, plus pregnancy, nursing, and strenuous physical exercise dramatically increase the need for this mineral. But later in life, excess iron, which accumulates in the body after menopause, may increase women’s risk for cancer and heart disease.

If you’re over 50 or have experienced early or surgically induced menopause, see your doctor for a hematocrit, hemoglobin, and/or ferritin test to determine if you need iron. The ferritin test, which assesses stored iron, is most important here.

If your levels approach anywhere from 150 to 200 ng/mL on the ferritin test, do avoid extra iron in supplements, iron-enriched grains, and cut down on red meat. You might want to consider an iron-free multivitamin

 

Phosphatidyl serine, also known as PS, is a naturally occurring fat that is found in cell membranes. It’s one of the most plentiful fats in your brain tissue, and is a key building block in helping your cells communicate with one another. It also stimulates the production of brain chemicals like serotonin and dopamine.

As we age, we get less of these nutrients in our diets and our absorption is often poorer.

Studies have shown that PS stimulates the memory in people with age-related memory loss. It also relieves age-related depression. When a group of people took 300 mg of PS a day for 3 months, they reported an improvement in mental clarity and the ability to remember names, faces, and phone numbers.

Some doctors recommend beginning with 300 mg until you notice improved clarity and recall (100 mg at breakfast and 200 mg at dinner). Then taper down to 100 mg a day for maintenance.

 

Resveratrol

Those who were given 1000 mg had increased blood flow and scored higher on cognitive tests than a control group

Take at least 100 mg of trans-reseveratrol daily

Resveratrol is nontoxic and there is essentially no known toxic dose – in other words, it’s not easy to overdose on it

But for general prevention, stick to the recommended dosage on the label

There are two forms of reseveratrol available: cis- and trans-.

Trans is much better absorbed than cis, which is less expensive also.

Do not take while pregnant

 

Blackberry Extract helps with motor performance and short-term memory (the two skills that are first to go in dementia patients)

 

Niacin (Vitamin B3) is a memory-enhancer. Helps prevent memory loss associated with Alzheimer’s disease

Most need at least 500 mg.

At this dosage, many commonly experience flushing, which subsides within an hour. So, it’s best to avoid taking it right before leaving the house or going to sleep. These symptoms can be minimized if the niacin is taken with aspirin or a meal.

In fact, flushing is a positive sign that blood vessels are dilating in response to the niacin

Niacin is more effective than niacinamide.

CAUTION:

• Do not take more than 2000 mg daily. Very high doses can damage the liver. Again, one capsule of 500 mg per day is the usual recommendation.

• Be careful if you have prediabetes or diabetes. Niacin can raise levels of blood glucose. This effect is generally mild, though, and doesn’t outweigh its heart-protecting benefits. But it’s good to consult with your doctor before taking it.

• Also use caution if pregnant, have glaucoma, gout, liver disease, or peptic ulcers.

JUST SOME OF THE MANY SYMPTOMS OF NIACIN DEFICIENCY

Dementia

Depression

Dizziness

Headaches

Indigestion

Insomnia

Limb Pains

Loss of Appetite

Low Blood Sugar

Muscular Weakness

Skin that is particularly sensitive to sunlight

 

Grapeseed Oil – can help prevent dementia and Alzheimer’s

Can take up to 200 mg capsules a day

 

Vitamin B12 is supplied primarily by animal products, since plant foods (with minor exceptions) don’t contain it.

Improves concentration, memory, and balance

Too little of this vitamin raises homocysteine levels in the brain, which dramatically increases your risk for Alzheimer’s

The sublingual or time-release form is the best absorbed

Doses of 500-1000 mcg may be needed to protect against heart disease.

Too little B12 can lead to mental fogginess, mood imbalances, and memory lapses. Long-term consequences can include anemia, nerve damage, and even dementia.

 

Vitamin B1 (thiamin) has been shown to help strengthen memory and cognitive function.

College students were given 50 mg of B1 a day for 2 months. Their mood and mental acuity improved. Multivitamins contain from 5-100 mg of B1. You may need to take more depending on your multivitamin.

 

Acetyl-L-Carnitine (ALC) – This amino acid can boost brainpower and memory. ALC is a very powerful brain nutrient.

The only food source for this amino acid is animal brains

Studies have shown that ALC delays the progression of Alzheimer’s

In animal studies, it even prevented animals from developing Parkinson’s

Your brain makes ALC, but it’s often not enough as you age.

Take 100 to 1500 mg every day – if taking 500 mg or more, take it in divided doses

[Negin]

OTHER TIPS

The single most important step to improve your aging mind is to reduce your cortisol levels by lowering your stress. Chronically high cortisol levels can affect your memory.

Meditate, sip black tea, take a nap – anything to reduce stress

 

Regular exercise – People who workout for 30 minutes at least 5 times a week during middle age are much less likely to develop Alzheimer’s later in life.

What is good for the heart is good for the brain. Exercise can have a beneficial effect at any age to help protect against dementia and Alzheimer’s. It does not have to be the gym - a brisk walk is a perfectly acceptable alternative. Whatever form of exercise gets your heart pumping and leaves you somewhat out of breath is doing the trick.

Exercise helps maintain a healthy weight and blood pressure, and so is indirectly thought to reduce the risk of dementia.

There is also growing evidence that regular exercise has other health effects such as promoting cell and tissue repair mechanisms including growth of new cells in the brain.

Any physical activity helps the brain grow new cells, which guards against dementia. Any unfamiliar movement can increase motor skills and brain function.

Avoid becoming comfortable with your movement routine – strive to mix it up every few months.

For maximum brain boost, inject novelty. Do different activities throughout the week or even within the same workout – 10 minutes of treadmill, elliptical, bicycle, etc. This prevents a mental and physical plateau.

 

Meditation – Regular mediation strengthens the brain and improves cognition. Brain scans have recently shown that one form, Kirtan Kriya, activates one of the first areas of the brain that degenerates with Alzheimer’s. This technique has been shown to reverse memory loss and enhance brain function in people with early Alzheimer’s. Many experts consider meditation one of the most effective forms of mind/body medicine.

Meditation has nothing to do with religious beliefs. Many kinds of meditation simply consist of focusing your awareness and specific breathing exercises. Using the Kirtan Kriya technique for just 12 minutes a day for 2 months has been shown to reverse memory loss in a group of people with mild cognitive impairment. It’s easy to do. You can buy an audio CD from the Alzheimer’s Research and Prevention Foundation for about $12.

 

Football and other sports that have a high propensity for head injury. Repeated head injury increases risk for Alzheimer's. Always wear a seat belt and use a helmet whenever possible.

 

Keep an eye on HDL Cholesterol – A drop in HDL levels has been linked to mental decline.

Ideal HDL – As high as possible. Aim for at least 40.

Regular, Brisk Exercise helps raise your HDL cholesterol and lower your LDL cholesterol.

 

Numerous studies have found that higher amounts of aluminum in drinking water and food can cause impair memory.

Aluminum leeches easily from cookware and is readily absorbed into your system. Use iron cookware instead of aluminum and, if you haven't done so already, it's time to begin purifying your drinking water of aluminum and other harmful elements by distilling it.

 

The heavier and more overweight you are, the greater the risk of overall mental decline.

Insulin plays a special role in learning and memory

Numerous new studies suggest there’s a third kind of diabetes—what investigators are calling Type 3—that impacts cognitive function. Not only can obesity and diabetes cause neurodegeneration, but they also appear to significantly reduce brain weight, basically shrinking the brain itself.

A new study at London’s National Institute for Health Research shows that poorly controlled insulin (as in diabetes) not only increases the risk for cognitive impairment and dementia—but also speeds up the development of Alzheimer’s disease (AD). And Chinese research finds that the higher the BMI (body mass index), the greater the impairment to the brain.

Diabetics have up to 65% greater risk for Alzheimer’s than healthy individuals.

 

Check drug side effects. Many anti-anxiety drugs, antidepressants, and incontinence drugs can cause cognitive impairment, especially in the elderly.

 

Having consistently raised blood pressure in mid-life - anything above 140/90mmHg is thought to increase the chance of dementia by causing damage to the brain. This may happen as a result of a stroke - in which blood supply to part or all of the brain is cut off - or due to microvascular disease, a condition which slows the flow of blood through the body thereby damaging cells and nerves in the brain. If you are over 40, or have a history of dementia or cardiovascular disease in your family, then get your blood pressure checked regularly.

 

Keep an active social life

Outgoing people and those who don’t get stressed easily and are more resilient are 50% less likely to develop dementia.

[Negin]

It sounds both attractive and plausible that giving your brain a "workout" could guard against dementia, and there is some evidence that very intensive brain training under strict conditions can improve specific functions like reasoning and problem solving. But there is no evidence as yet that doing a crossword a day or a number puzzle - or even learning a new language at 50 - will protect against dementia. That does mean they do not - simply that the proof that they do is presently lacking.

TRY TO DO AT LEAST ONE OF THESE EVERY DAY – OR AS OFTEN AS POSSIBLE - Spend just 15 minutes a day on a new activity

Riddles

Sudoku

Logic Puzzles

Crossword Puzzles

Word Jumbles

Scrabble

Learn a new language

Buy a “Word a Day” calendar

Read various styles of writing – classics to cartoons

Memory – the card game (also called Concentration)

Memorize Phone Numbers

Play an instrument

Listen to books on tape

Learn new skills like knitting

Pick up a sport such as ping-pong

Once in a while, write with your opposite hand

Open doors with your non-dominant hand

Brush your teeth with non-dominant hand

Comb your hair with non-dominant hand

Eat with non-dominant hand

Write with non-dominant hand

Begin at 200 and count backward, subtracting 5 each time – 200, 195, 190

Begin at 150, count backward, subtract 7 each time – 150, 143, 136 (my 81-year-old dad does this every day while swimming in the ocean)

Begin at 100, count backward, subtract 3 each time – 100, 97, 94

Do yoga and dance-like routines which involve complex movements that require thinking and focus at least twice a week.

Practice balancing by walking sideways in your kitchen or stand on one leg a few times a day.

 

GOOD BOOKS

“Mind Boosters” by Ray Sahelian

“The Better Brain Book” by David Perlmutter