Today I Learn… I make a point of learning something new everyday. This is what I learn each day

1, May 22, 2014

Here are the steps to lower Alzheimer’s risk

Filed under: Brain — admin @ 12:51 am

I know there is nothing new about this. Still, every time I read something along this line from Harvard Medical School (HMS) newsletter, I feel the urge to share it here. I especially wish my children will pay attention to this as their paternal grandfather was inflicted with senile dementia in his early 70s.

Here are the 5 steps to lower Alzheimer’s risk from HMS:
(1) Maintain a healthy weight. Cut back on calories and increase physical activity if you need to shed some pounds.

(2) Check your waistline. To accurately measure your waistline, use a tape measure around the narrowest portion of your waist (usually at the height of the navel and lowest rib). A National Institutes of Health panel recommends waist measurements of no more than 35 inches for women and 40 inches for men.

(3) Eat mindfully. Emphasize colorful, vitamin-packed vegetables and fruits; whole grains; protein sources such as fish, lean poultry, tofu, and beans and other legumes; plus healthy fats. Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.

(4) Exercise regularly. This simple step does great things for your body. Regular physical activity helps control weight, blood pressure, blood sugar, and cholesterol. Moderate to vigorous aerobic exercise (walking, swimming, biking, rowing), can also help chip away total body fat and abdominal fat over time. Aim for 2 1/2 to 5 hours weekly of brisk walking (at 4 mph). Or try a vigorous exercise like jogging (at 6 mph) for half that time.

(5) Keep an eye on important health numbers. In addition to watching your weight and waistline, ask your doctor whether your cholesterol, triglycerides, blood pressure, and blood sugar are within healthy ranges. Exercise, weight loss if needed, and medications (if necessary) can help keep these numbers on target.

Of course, I have to add this last and the most important activity: use your brain daily. Yes, use if you don’t want to lose.

No Comments »

No comments yet.

RSS feed for comments on this post. TrackBack URL

Leave a comment

You must be logged in to post a comment.

Powered by WordPress