25 Simple Steps to Prevent Alzheimer's

Alzheimer's is the most common form of dementia, a general term for memory loss and other intellectual abilities serious enough to interfere with daily life. Alzheimer's disease accounts for 60 to 80 percent of dementia cases. 

 Alzheimer's is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer's, individuals lose the ability to carry on a conversation and respond to their environment. Alzheimer's is the sixth leading cause of death in the United States.

Many celebrities and famous people also have/had Alzheimer’s disease. In this video you can see some examples of famous people with Alzheimer’s.Sugar Ray Robinson, Ronald Reagan and Rita Hayworth are some examples.

https://youtu.be/GCOKIN7EbcM

Hindi film lovers will recall how Amitabh Bachan acted very well as an Alzheimer patient in the movie 'BLACK' released in 2005. 

Those with Alzheimer's live an average of eight years after their symptoms become noticeable to others, but survival can range from four to 20 years, depending on age and other health conditions. 

In India, more than 4 million people have some form of dementia. Worldwide, at least 44 million people are living with dementia, making the disease a global health crisis that must be addressed.

Symptoms of Alzheimer's Disease

The most common early symptom of Alzheimer's is difficulty remembering newly learned information because Alzheimer's changes typically begin in the part of the brain that affects learning. As Alzheimer's advances through the brain it leads to increasingly severe symptoms, including disorientation, mood and behavior changes; deepening confusion about events, time and place; unfounded suspicions about family, friends and professional caregivers; more serious memory loss and behavior changes; and difficulty speaking, swallowing and walking.

Tips for diminishing the risk of Alzheimer disease

Alzheimer’s strikes fear in all of us. The thought of losing your mind as you grow older is terrifying and made worse by the fact that, before now, there appeared to be little we could do to slow down or avoid Alzheimer’s, the most common form of dementia.

However research has found a lot of factors that raise or diminish the risk of Alzheimer's disease. Following these tips, you could slash your chances of developing the disease:

1. Check out your ankle

Low blood flow in your foot is a clue to trouble in your brain and a simple test can reveal its cognitive state and your likelihood of stroke and dementia. The theory is blood vessel health is similar throughout the body. The degree of clogged arteries and blood flow in the feet can suggest atherosclerosis in cerebral blood vessels. Ask your doctor for an ankle-brachial index (ABI) test which involves an ultrasound device and a blood pressure cuff that compares blood pressure in your ankle with that in your arm. To remedy any impairment of blood flow your GP may advise stepped-up exercise or a change in diet/medication.

2. Anti-oxidant-rich foods

Certain foods infuse your brain with antioxidants that can slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are good but top of the list are black raspberries, elderberries, raisins and blueberries.

3. Beware of bad fats

The type of fat you eat changes your brain’s functioning for better or worse. Stay away from saturated fats which strangle brain cells causing them to become inefficient. Buy low fat or fat-free dairy products including milk, cheese and ice cream. Cut down on deep-fried foods.

4. Grow a bigger brain

Your brain starts to shrink when you reach 30 or 40 so it takes longer to learn. However scientists now believe you can increase the size of your brain through the act of learning. Try studying, learning new things or broadening your circle of friends for stimulation.

5. Chocolate Treat

Cocoa, the main ingredient in chocolate, has sky-high concentrations of antioxidants called flavanols, which possess strong heart and brain-protecting properties. Drinking cocoa increases blood flow to the brain. Cocoa powder has twice as many flavanols as dark chocolate which has twice a many as milk chocolate. White chocolate has zero.

6. The oestrogen evidence

Sixty per cent of Alzheimer’s patients are women, possibly as midway through life they lose the protection of the hormone oestrogen which boosts memory. Unless your GP says otherwise, start taking oestrogen immediately at the time of menopause – starting any later risks dementia and strokes.

7. Raise good cholesterol

It’s well known that having high good-type HDL blood cholesterol protects you from heart disease. But it can also save your brain. Researchers claim it blocks sticky stuff that destroys brain cells and acts as an anti-inflammatory to lessen brain damage. Ways to ramp up good cholesterol include exercise, drinking moderate amounts of alcohol and losing weight.

8. Google something

Doing an internet search can stimulate ageing brains even more than reading a book.

And MRI scans show that savvy surfers have twice as many sparks of brain activity as novices. Go online to search for information, things to buy or games to play. Although it’s not known how much it will benefit your brain, it’s better than passive pursuits.

9. The ApoE4 gene

One in four of you reading this has a specific genetic time bomb that makes you three to 10 times more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype.

10. Say yes to coffee

Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.

11. Dangers of underweight

Unexplained weight loss after age 60 or so may be a sign of Alzheimer’s. A study showed that women with the disease started losing weight at least 10 years before dementia was diagnosed. Among women of equal weight, those who went on to develop dementia slowly became thinner over three decades and, when diagnosed, weighed an average 12lb less that women who were free of Alzheimer’s. Talk to your doctor about unexplained weight loss after 60.

12. Know the early signs

Memory problems are not the first clue. You may notice a decline in depth perception, for example you reach to pick up a glass of water and miss it. Or you misjudge the distance in walking across a street,

a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be.

13. Mediterranean diet

The Mediterranean diet, no matter where you live, can help save your brain from memory deterioration and dementia. Studies consistently find that what the Greeks and Italians eat is truly brain food. Following this diet – rich in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino – can cut your chances of Alzheimer’s by nearly half. Rather than depending on just one food or a few nutrients, it is a rich menu of many complex brain benefactors, including an array of antioxidants, which shield brain cells from oxidative damage.

14. Middle Age Obesity

Your brain cares if you are fat. A study showed obese people had 8% less brain tissue and overweight people had 4% less brain tissue than normal weight people, which according to one scientist hugely increases the risk of Alzheimer’s. Moreover, brain shrinkage occurred in areas of the brain targeted by Alzheimer’s, and which are critical for planning, long term memory, attention and executive functions, and control of movement.

Tackle signs of rising weight early, when you are young or middle aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimer’s at any age.

15. Get a good night’s sleep

A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.

16. Have a big social circle

Studying the brain of a highly sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago found that having a large social network provided her with strong “cognitive reserve” that enabled her brain to not realise she had Alzheimer’s. Why this happens is a mystery but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimer’s. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimer’s symptoms.

17. Deal with stress

When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older people’s vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counselling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early.

18. Take care of your teeth

Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss.

Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but also your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.

19. Get enough Vitamin B12

As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away, myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.

  

20. Vinegar in everything

There is plenty of evidence that vinegar sinks risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes and pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works.

21. Have your eyes checked

If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Don’t tolerate poor vision as often it can be corrected.

   

22. Eat curry

Curry powder contains the yellow-orange spice turmeric, packed with curcumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Curcumin works by blocking the build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains of sufferers) then nibbles away at existing plaques to slow cognitive decline.

It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spices on your food.

23. Diabetes control

Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes – obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated fat diet and regular exercise.

24. Drink more tea

Evidence suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that the more tea you drink, the sharper your ageing memory is. Tea’s secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage.

One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.

Alzheimer's Association:
                           
As the world’s leading voluntary health organization dedicated to Alzheimer’s care, support and research, the Alzheimer’s Association strives to make life better for all those facing Alzheimer’s disease and other dementias.

Source and to know more about  Alzheimer's Disease:
http://www.alz.org/alzheimers_disease_what_is_alzheimers.asp
http://www.alz.org/in/dementia-alzheimers-en.asp
http://www.millercountyliberal.com/news/2013-05-01/Living_(and)_Style/Factors_that_raise_or_diminish_the_risk_of_Alzheim.html
Image Courtesy: Google photos

       If anything has been missed out, kindly give in your comments.

Symptoms in old age that warrant attention

Often old age comes with problems, and mostly health related. Many a times, we miss out on things that are obvious.

Especially after those youthful days when one had the attitude of ‘come what may’. Here are some old age signs you should not miss out on, and seek immediate medical attention for.

1.Low mood

Due to the many health problems at their age and the on and off aches and pains they experience, we expect a grumpy mood in most elders to be normal. However, that isn’t how it should be.

If you notice your otherwise cheerful parent, elderly relative or neighbor appearing sullen, it’s worth probing further and also seeking medical advice if things remain unchanged for long.

Elders could feel low or depressed due to loneliness, feeling of worthlessness or troubled relationships at home. Often these aspects are overlooked by them and their family as well.

2.Memory loss

We all forget things occasionally but this is one of the most common and challenging problems of the geriatric population world over. If the person forgets names of people who she/he regularly interacts with or memory of very recent events then it could be concerning. 

Forgetting things like where did they place something or why did they enter the room is normal. But if they lose  the trail of a sentence during their speech or forget words it could be a sign of dementia.

3.Lack of care

A sudden drop in the way your ageing parents dress or take care of the home should call for your attention. If you notice a lack of interest in bathing, brushing, dressing neatly then the reason should be probed. Also, if your parents have been living by themselves, keep checking on the condition of the house, especially the bathroom and the kitchen. The reason for this decline could be that they have lost confidence to manage on their own and it’s time they moved in with you or arrange for an outside support to help them with their daily chores.

4.Loss of sensation

If your elderly parent is unable to taste excess salt in the food, or has hurt himself and isn’t feeling any pain it calls for serious attention. Some amount of sensory loss is normal and expected as you age but if this becomes a hindrance then it should be fixed. For instance, loss of hearing has to be fixed with a hearing aid even if it is only a partial loss. Loss of sensation of touch should be diagnosed by an expert and treated. If not it could lead to accidents as the person may use too hot water in the bath or touch a hot utensil in the kitchen causing a burn and not even be aware of it.

  

5.Loss of appetite

Again just like children are fussy about the foods they eat, elderly become picky about foods and their appetite changes and reduces from what it used to be. If this is due to dental problems such as caries or absence of teeth, it could be fixed and normal appetite can be restored. However if the loss of appetite is due to indigestion, inability to procure or cook foods of their liking or a general loss of interest due to loneliness or depression, these concerns need to be addressed separately. They may also have a lack of taste which may make all foods taste bland.

6.Mobility

One of the biggest challenges in the elderly is to prevent a fall.

Like children, the elderly are very prone to falls and with weak bones they are at higher risk of fractures and head injuries. If balance is not good, physiotherapy exercises can help to restore balance.

Home environment plays an important role in fall prevention.

7.Loss of control in urine and stool

Loss of control over urine is a common problem with the elderly.

 In men it can be due to prostate, and in women it can be due to stress incontinence. It can happen as a result of an illness like pneumonia as well. A quick discussion, during the doctor’s visit, on this is very important to prevent emergencies like acute retention of urine. Due to embarrassment your parents may not disclose this complaint to you, so look for signs such as soiled clothes or bed linen.

8.Making the home safe for the elderly:

Encourage them to wear shoes that fit properly and wear non-slip footwear while at home. Wipe spills immediately, do not leave it for later.

If possible, opt for non-polished floors. Leave on the lights in the bathroom and passages. Use door locks that can be opened from both sides in bathrooms and bedrooms.

Keep emergency phone numbers written in big normal fonts, and stick it near the phone. Keep a fire extinguisher handy at home.

Other useful advices to make the home safe:

• Clean bathrooms regularly to avoid slipping.
• Install and use hand rails in bathrooms.
• Remove rugs to avoid tripping over.
• Use bright lights.
• Keep an emergency lamp near the bed.
• In the kitchen keep kitchen floors uncluttered.
• Stick ‘On’ and ‘Off’ position stickers on electrical appliances written in bright colors.
• Keep sharp objects in one rack
• Use labels for items that are kept in opaque boxes
• Keep cleaning materials tightly closed and away from food materials
• Use cotton clothing and aprons while cooking
• Check expiry dates of packaged food.

There’s a lot you can do for the elders of your family and

community to make them feel comfortable, wanted and secure.

But the best thing you can give them is some of your time, spent meaningfully with them.

Source: http://www.thehealthsite.com/diseases-conditions/8-symptoms-in-old-age-that-warrant-attention/

DEMENTIA - TIPS TO DELAY OR AVOID

 

Most of us start worrying about dementia after retirement - and that may be too little, too late. Experts say that if you really want to ward off dementia, you need to start taking care of your brain in your 30s and 40s - or even earlier.     "More and more research is suggesting that lifestyle is very important to your brain's health," says Dr. Paul Nussbaum, a neuropsychologist and an adjunct associate professor at the University of Pittsburgh School of Medicine. "If you want to live a long, healthy life, then many of us need to start as early as we can."      So what can you do to beef up your brain - and possibly ward off dementia?  Nussbaum, who recently gave a speech on the topic for the Winter Park (Fla.) Health Foundation, offers 20 tips that may help.     1. Join clubs or organizations that need volunteers.  If you start  volunteering now, you won't feel lost and unneeded after you retire.     2. Develop a hobby or two.  Hobbies help you develop a robust brain because you're trying something new and complex.     3. Practise writing with your non-dominant hand several minutes everyday.  This will exercise the opposite side of your brain and fire up those neurons.     4. Take dance lessons. In a study of nearly 500 people, dancing was the only regular physical activity associated with a significant decrease in the incidence of dementia, including Alzheimer's disease.  The people who danced three or four times a week showed 76 percent less incidence of dementia than those who danced only once a week or not at all.     5. Need a hobby? Start gardening.  Researchers in New Zealand found that, of 1,000 people, those who gardened regularly were less likely to suffer from dementia!  Not only does gardening reduce stress, but gardeners use their brains to plan gardens; they use visual and spatial reasoning to lay out a garden.     6. Buy a pedometer and walk 10,000 steps a day.  Walking daily can reduce the risk of dementia because cardiovascular health is important to maintain blood flow to the brain.     7. Read and write daily. Reading stimulates a wide variety of brain areas that process and store information.  Likewise, writing (not copying) stimulates many areas of the brain as well.     8. Start knitting. Using both hands works both sides of your brain.  And it's a stress reducer.     9. Learn a new language. Whether it's a foreign language or sign language,you are working your brain by making it go back and forth between one language and the other.  A researcher in England found that being bilingual seemed to delay symptoms of Alzheimer's disease for four years.  And some research suggests that the earlier a child learns sign language, the higher his IQ - and people with high IQs are less likely to have dementia. So start them early.     10. Play board games such as Scrabble and Monopoly.  Not only are you taxing your brain, you're socializing too.  Playing solo games, such as solitaire or online computer brain games can be helpful, but Nussbaum prefers games that encourage you to socialize too.     11. Take classes throughout your lifetime.  Learning produces structural and chemical changes in the brain, and education appears to help people live longer.  Brain researchers have found that people with advanced degrees live longer - and if they do have Alzheimer's, it often becomes apparent only in the very later stages of the disease.     12. Listen to classical music.  A growing volume of research suggests that music may hard wire the brain, building links between the two hemispheres. Any kind of music may work, but there's some research thatshows positive effects for classical music, though researchers don't understand why.     13. Learn a musical instrument. It may be harder than it was when you were a kid, but you'll be developing a dormant part of your brain.     14. Travel. When you travel (whether it's to a distant vacation spot or on a different route across town), you're forcing your brain to navigate a new and complex environment.  A study of London taxi drivers found experienced drivers had larger brains because they have to store lots of information about locations and how to navigate there.     15. Pray. Daily prayer appears to help your immune system.  And people who attend a formal worship service regularly live longer and report happier, healthier lives.     16. Learn to meditate.  It's important for your brain that you learn to shut out the stresses of everyday life.     17. Get enough sleep. Studies have shown a link between interrupted sleep and dementia.     18. Eat more foods containing Omega-3 fatty acids: Salmon, sardines, tuna, ocean trout, mackerel or herring, plus walnuts (which are higher in omega 3s than salmon) and flaxseed. Flaxseed oil, cod liver oil and walnut oil are good sources too.     19. Eat more fruits and vegetables. Antioxidants in fruits and vegetables mop up some of the damage caused by free radicals, one of the leading killers of brain cells.     20. Eat at least one meal a day with family and friends.  You'll slow down, socialize, and research shows you'll eat healthier food than if you ate alone or on the go

20 Tips to ward off Dementia

(Note: Due to the shifting of my residence from Old Mahabalipuram Road,Chennai to another house in Mogaippair,Chennai ,I was busy with the activities relating to shifting of the house. I got the broad band connection in the new house only two days back.

For this reason, I was unable to continue my blogging activities till yesterday and I also could not visit the blogs of my 'Indi blogger' friends for promoting their posts. I will continue my blogging activities from today--Sai baba)

What is Dementia and what are the effects of Dementia?

Dementia (taken from Latin, originally meaning "madness", from de- "without" + ment, the root of mens "mind") is a serious loss of global cognitive ability in a previously unimpaired person, beyond what might be expected from normal aging. It may be static, the result of a unique global brain injury, or progressive, resulting in long-term decline due to damage or disease in the body. 

Although dementia is far more common in the geriatric population, it can occur before the age of 65, in which case it is termed "early onset dementia".

Dementia is not a single disease, but rather a non-specific illness syndrome (i.e., set of signs and symptoms) in which affected areas of cognition may be memory, attention, language, and problem solving. 

It is normally required to be present for at least 6 months to be diagnosed; cognitive dysfunction that has been seen only over shorter times, in particular less than weeks, must be termed delirium. In all types of general cognitive dysfunction, higher mental functions are affected first in the process.

Especially in the later stages of the condition, affected persons may be disoriented in time (not knowing what day of the week, day of the month, or even what year it is), in place (not knowing where they are), and in person (not knowing who they, or others around them, are). 

Dementia, though often treatable to some degree, is usually due to causes that are progressive and incurable as observed in primary progressive aphasia (PPA).

Symptoms of dementia can be classified as either reversible or irreversible, depending upon the etiology of the disease. Fewer than 10% of cases of dementia are due to causes that may presently be reversed with treatment. Causes include many different specific disease processes, in the same way that symptoms of organ dysfunction such as shortness of breath, jaundice, or pain are attributable to many etiologies.

(Source and refer for other details :http://en.wikipedia.org/wiki/Dementia)

Alzheimer's disease (AD), is one form of dementia that gradually gets worse over time. It affects memory, thinking, and behavior.There is no cure for the disease, which worsens as it progresses, and eventually leads to death. It was first described by German psychiatrist and neuropathologist Alois Alzheimer in 1906 and was named after him.

Alzheimer's disease is also known as simplyAlzheimer's, and Senile Dementia of the Alzheimer Type (SDAT) .

Most of us start worrying about dementia after retirement - and that may be too little, too late. Experts say that if you really want to ward off dementia, you need to start taking care of your brain in your 30s and 40s - or even earlier.

"More and more research is suggesting that lifestyle is very important to your brain's health," says Dr. Paul Nussbaum, a neuro-psychologist and an adjunct  associate professor at the University of Pittsburgh School of Medicine. "If you want to live a long, healthy life, then many of us need to start as early as we can."

     Dr. Paul Nussbaum

So what can you do to beef up your brain - and possibly ward off dementia?

Nussbaum, who recently gave a speech on the topic for the Winter Park (Fla.)

Health Foundation, offers 20 tips that may help.

1. Join clubs or organizations that need volunteers. If you start volunteering

now, you won't feel lost and unneeded after you retire.


2.
Develop a hobby or two. Hobbies help you develop a robust brain because

you're trying something new and complex.



3
Practise writing with your non-dominant hand several minutes everyday.

This will exercise the opposite side of your brain and fire up those neurons.



4.
Take dance lessons. In a study of nearly 500 people, dancing was the only

regular physical activity associated with a significant decrease in the

incidence of dementia, including Alzheimer's disease. 

The people who danced three or four times a week showed 76 percent less incidence of

dementia than those who danced only once a week or not at all.

5. 
Need a hobby? Start gardening. Researchers in New Zeal and found that, of

1,000 people, those who gardened regularly were less likely to suffer from

dementia! 

Not only does gardening reduce stress, but gardeners use their

brains to plan gardens; they use visual and spatial reasoning to lay out a

garden.



6.

Walking daily can reduce the risk of dementia because cardiovascular health

is important to maintain blood flow to the brain. Or... buy a pedometer and

walk 10,000 steps a day.

7.
Read and write daily. Reading stimulates a wide variety of brain areas that

process and store information. Likewise, writing (not copying) stimulates

many areas of the brain as well.


8.
Start knitting. Using both hands works both sides of your brain. And it's

a stress reducer.



9.
Learn a new language. Whether it's a foreign language or sign language,

you are working your brain by making it go back and forth between one

language and the other. A researcher in England found that being bilingual

seemed to delay symptoms of Alzheimer's disease for four years. And

some research suggests that the earlier a child learns sign language, the

higher his IQ - and people with high IQs are less likely to have dementia.

So start them early.



10.
Play board games such as Scrabble and Monopoly. Not only are you taxing

your brain, you're socializing too. Playing solo games, such as solitaire or

online computer brain games can be helpful, but Nussbaum prefers games

that encourage you to socialize too.



11.
Take classes throughout your lifetime. Learning produces structural and

chemical changes in the brain, and education appears to help people live

longer. Brain researchers have found that people with advanced degrees

live longer - and if they do have Alzheimer's, it often becomes apparent

only in the very later stages of the disease.



12.
Listen to classical music. A growing volume of research suggests that

music may hard wire the brain, building links between the two

hemispheres. Any kind of music may work, but there's some research

that shows positive effects for classical music, though researchers

don't understand why.



13.
Learn a musical instrument. It may be harder than it was when you

were a kid, but you'll be developing a dormant part of your brain.



14.
Travel. When you travel (whether it's to a distant vacation spot or on

a different route across town), you're forcing your brain to navigate

a new and complex environment. A study of London taxi drivers found

experienced drivers had larger brains because they have to store lots

of information about locations and how to navigate there.


15.
Pray. Daily prayer appears to help your immune system. And people

who attend a formal worship service regularly live longer and report

happier, healthier lives.


16.
Learn to meditate. It's important for your brain that you learn to shut

out the stresses of everyday life.



17.
Get enough sleep. Studies have shown a link between interrupted sleep

and dementia.


18. Eat more foods containing Omega-3 fatty acids: Salmon, sardines,

tuna, ocean trout, mackerel or herring, plus walnuts (which are higher

in omega 3s than salmon) and flaxseed. Flaxseed oil, cod liver oil and

walnut oil are good sources too.



19.
Eat more fruits and vegetables. Antioxidants in fruits and vegetables

mop up some of the damage caused by free radicals, one of the leading

killers of brain cells.



20.
Eat at least one meal a day with family and friends. You'll slow down,

socialize, and research shows you'll eat healthier food than if you ate

alone or on the go.

DOING ALL 20 THINGS LISTED ABOVE AND YOU WILL NOT FIND ENOUGH

TIME IN YOUR LIFE TO FIT IN DEMENTIA AS WELL: IN OTHER WORDS,

"CONTINUE TO DO ALL THE THINGS THAT YOU ALREADY DO AND YOU

WILL HAVE COVERED MOST OF THE THINGS LISTED!"

(For other details  of the works of Dr.Paul Nussbaum visit http://www.paulnussbaum.com/)