Saturday, November 15, 2008

A dozen things you can do to reduce your risk

Tuesday, November 4, 2008
By GARY BROWN

November is National Alzheimer's Disease Awareness Month, casting a spotlight on a disease that is stealing an increasing number of lives.

"As many as 5 million Americans are living with Alzheimer's disease," notes the Web site for the Alzheimer's Association.

"Alzheimer's destroys brain cells, causing problems with memory, thinking and behavior severe enough to affect work, lifelong hobbies or social life. Alzheimer's gets worse over time, and it is fatal. Today it is the sixth-leading cause of death in the United States."

We don't have to sit and wait for the disease to strike us or our loved ones. Researchers have developed guidelines for healthy living that reduce the risk of developing neurodegenerative diseases such as Alzheimer's and Parkinson's.

The following guidelines were taken from a report — "Environmental Threats to Healthy Aging from Greater Boston Physicians for Social Responsibility and the Science and Environmental Health Network" — that indicated neurodegenerative diseases are not necessarily inevitable.

The report presents science and analysis indicating environmental factors — diet, stress, exercise and exposure to chemicals — "are key drivers in Alzheimer's and Parkinson's diseases."

The report said people can take the following actions to reduce the risks of developing Alzheimer's and Parkinson's:

1. Practice good nutrition from the beginning of life

"Prioritize healthy and nutritious food for children, teenagers, and adults. Consumption of fast food and calorie-dense snacks ... should be reduced or eliminated."

2. Eat lots of fresh fruits and vegetables, especially deep-green and orange vegetables

"Fruits and vegetables provide essential antioxidants, vitamins, and other critical micronutrients."

3. Eat foods high in omega-3s

"Eat fish at least once a week. ... If using fish oil, chose a brand that has been distilled to remove toxicants. Minimize consumption of fish that are high in contaminants such as mercury and PCBs."

4. Avoid routine consumption of sugar

"Table sugar, high fructose corn syrup, maple syrup and honey, and beverages and foods containing them, cause rapid elevations of blood sugar."

5. Consume low-glycemic carbohydrates, such as whole grains and legumes (such as chick peas and lentils)

"Other examples include brown rice, pearled barley, steel-cut oats, rye, buckwheat, fruits, non-starchy vegetables, pasta, winter squashes, and tubers (yams, sweet potatoes)."

6. Modest consumption of alcohol is okay

"Beverages like red wine and green tea contain important antioxidants ... and caffeine may reduce the risk of Parkinson's disease."

7. Avoid food additives, such as aluminum

"Recent evidence suggests that dietary aluminum may increase the risk of Alzheimer's disease. Highest aluminum levels in food have been reported in some pancake and waffle products — including mixes, frozen and restaurant varieties."

8. Reduce exposure to toxicants

"Avoid hazardous exposures to toxicants such as lead and solvents during building and remodeling projects. ... Also eliminate or reduce pesticide use in the home and on lawns and gardens."

9. Increase physical activity

"Walking more each day can improve health, prevent overweight and obesity, and help maintain independence."

10. Increase social activity

"Regular social engagement with others reduces the risk of cognitive decline in later years. Volunteer, get involved in com-munity activities, and stay in touch with family members."

11. Reduce stress

"Many of us are constantly expected to multitask and respond instantly to ever more rapid communications. Try to find even a few minutes a day to relax."

12. Exercise your brain

"Exercising your brain may be beneficial for maintaining healthy cognition. Common sense ways to do this include crossword puzzles and word games, chess, and activities that require critical thinking."ਉ

Want to know more?

The full report is available online at www.agehealthy.org