What can I do to boost my brain health? Here’s what you need to do…..

thttps://www.youareunltd.com/2018/11/13/since-you-asked-what-can-i-do-to-boost-my-brain-health-your-grey-matter-matters/

Brain health and healthy aging go hand in hand. We all want to live a long life, but with quality to our days, not merely quantity. This means taking action now to protect our brains so that as we age, we sustain the ability to remember, learn, engage, maintain a clear mind and enjoy life. Here’s how:

  1. Exercise As we get older, our brains shrink due to reduced blood supply. One of the best ways to stave off shrinkage is exercise, which boosts blood supply to the brain and can actually increase your brain volume. Exercise further increases brain-derived neurotropic factor (BDNF), which is critical for neural plasticity – a fancy way of saying our brain’s ability to adapt.TIP It’s only natural that we experience varying forms of stress and even trauma. However, a healthy brain with neuroplasticity will better weather these storms.
  2. The MIND diet A diet that is rich in vegetables, fruits, legumes and lean protein is good for our bodies and our brains: Studies show those who eat more vegetables experience less risk of cognitive decline than their peers who eat fewer vegetables. The Mediterranean–DASH Intervention for Neurodegenerative Delay (or MIND) diet is specifically designed to reduce the risk of dementia, while slowing the loss of brain function that can happen with age. In a nutshell, the MIND diet is a combination of the low-sodium Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet – it even allows some wine on a daily basis. (Okay, I’m in!)
    TIP
    It’s hard to follow any diet 100 percent, but research shows that even moderate adherence, most of the time, pays off.
  3. Be social Research shows that regular interactions and strong connections with friends and family not only lead to a longer, better quality of life, but also stimulate us in a way that protects the brain. Whether through work, sport, volunteer efforts or social engagements, the more you do, the more you will be able to do as you age. Loneliness is linked to heart disease, and we know that isolation can increase the risk of dementia.

    TIP
    Learning and socializing are exercise for your brain. 
  4. Think fatty fish and omega-3 The fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life. In older adults, however, lower levels of DHA in the blood are associated with smaller brain size, which, as we now know, accelerates aging. Eat about 12 ounces (340 grams) per week – or three to four servings – of fish high in omega-3 fatty acids, including salmon, halibut, herring, mackerel, oysters, sardines, trout and fresh tuna.
    TIP
    I tend to take omega-3 tablets at night, but if I’ve had fatty fish that day, I skip the dose. Otherwise, I take omega-3 along with my vitamin D and multivitamin. Good to go!
  5. Reduce stress While some stress can be a good thing – it helps the brain cope with life-threatening situations – too much is harmful. Long-term stress, for instance, can raise cortisol levels, leading to weight gain. Chronic, unrelenting stress is a major problem because it takes not only an emotional toll, but also a physical toll as it ages our telomeres, those caps on the ends of chromosomes that protect our cells.
    TIP
    Meditation and other activities that reduce stress help increase the flow of oxygen-rich blood to your brain. 

Women experience depression, stroke and dementia twice as much as men, and an astounding 70 percent of new Alzheimer’s patients will be women. The Women’s Brain Health Initiative creates educational programs and funds research to combat brain-aging diseases that affect women. www.womensbrainhealth.org

First published in https://www.youareunltd.com/about-us/    Nov. 13, 2018

 

 

 

Women’s Brain Health Initiative

WBHI Logo

Women’s Brain Health & Why Grey Matter Now Matters

Women suffer from depression, stroke and dementia twice as much as men and an astounding 70% of new Alzheimer’s patients will be women. Yet research still focuses on men. We want to correct this research bias.

Women’s Brain Health Initiative creates education programs and funds research to combat
brain-aging diseases that affect women.

Thanks in large part to the work of the Women’s Brain Health Initiative (WBHI), science is now paying a lot of attention to women’s brain health. WBHI is a partner of the
Canadian Consortium on Neurodegeneration and Aging, which is an umbrella group that oversees all the brain research that is happening in Canada. Because of its significant funding clout, WBHI has been able to ensure that every participant group—in all brain research undertaken in Canada—includes enough women to matter. What do I mean by “enough women to matter”? I mean that there have to be enough women in each study to be statistically significant, so the research conclusions of the study apply to women, not just to men.

WBHI has been able to make sex & gender part of core research in Canada

And it is not that women are a priority only in the research today that is being done today. Governments come and go, and researchers’ interests shift, and those changes can also alter research priorities. But WBHI has been able to make sex and gender—and therefore women—part of the core value of all the brain research that is going on. And core values are impervious to the fickle winds of change. We may not know today why more women than men suffer from Alzheimer’s, but because of the inclusion of women as a core value in research we will know at some point in the future.

In fact, there is a lot of research going on now to discover ways to identify cognitive decline earlier in women. This includes research on issues around Alzheimer’s disease, which is now being recognized as “a woman’s disease” because so many more women than men suffer from it, as mentioned above. Drug development is another important area of research because the drugs we currently have for treating brain problems may not work as effectively in women as they do in men.

Lifestyle Choices Can Affect Brain Health

The current research also includes a focus on lifestyles choices. We know some of the things that can contribute to cognitive difficulties in old age, and many of them are things we can control. For instance, we know we can alter smoking, diet, exercise, stress, blood pressure, and blood sugar levels—all of which can have a big impact on cognitive health, or to put it another way, on cognitive decline. As with any research, there is always the possibility of unexpected results. For instance, one study showed that the most important decade of life to impact brain health through exercise is your 20s. That’s right, exercise in your 20s makes the biggest difference to your brain 50 years later! So, realistically, you are never too young to start thinking about your brain and how to keep it healthy.

WBHI Celebrates 5 years 

I have been fortunate to be a member on the board of the directors of the Women’s Brain Health Initiative founded by Lynn Posluns five years ago.  The  www.wbhi.org website has the most comprehensive information on women and brain health including research, events and healthy aging tips plus ways to get involved.  I urge you to take a few moments and visit their site.

On May 10, WBHI will be celebrating its 5th Anniversary and honouring the individuals, including myself as a Catalyst who have been involved in helping make Women’s Brains Matter.  6pm-9 pm at the Gardiner Museum. Tickets for $60 can be purchased on the WBHI site under events. 

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Women’s Brains – Our Grey Matter, Matters!! An Update on the Women’s Brain Health Initiative

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What a year 2015 has been for the The Women’s Brain Health Initiative –(WBHI)  a leader in the fight against women’s brain aging disorders and I am proud member of the board of directors.

There have been many exciting developments at Women’s Brain Health Initiative this year. We are creating a global discussion on women’s brain health by increasing awareness in Canada and the United States. In March, we launched WBHI in New York City, which made a huge impact on awareness and support. The event was held at Donna Karan’s Urban Zen location, supported by co-hosts Martha Stewart, Trudie Style, Wendi Murdoch, Ivanka Trump, Arianna Huffington, Tamara Mellon and Barbara Walters. Yes, it was a wonderful night and an impressive group of women who came together to raise awareness about how as women we need to rethink our habits and make better long-term choices for our families and ourselves.

The exposure led to an opportunity to work with Maria Shriver, a tireless spokesperson for women’s brain health and brain aging disease prevention. And this fall, we held a similar wonderful night in Los Angeles supported by Anne Heche, Molly Sims and Camilla Belle among others. So the word is spreading, and by leveraging our amazing relationships and extending our reach to into the US, the momentum is growing everyday.

The exposure led to an opportunity to work with Maria Shriver, a tireless spokesperson for women’s brain health and brain aging disease prevention. And this fall, we held a similar wonderful night in Los Angeles supported by Anne Heche, Molly Sims and Camilla Belle among others. So the word is spreading, and by leveraging our amazing relationships and extending our reach to into the US, the momentum is growing everyday.

At the heart of this is not only to create awareness but to combat brain aging diseases that affect women by focusing on research and the role gender plays in brain health and scientific outcomes.   For the first time in Canada, for instance, sex and gender will now be taken into account in all aspects of research from the cell to lab studies.

And we are most excited about the opportunity to collaborate as The Women’s Brain Health Initiative Canada, WomenAgainstAlzheimer’s USA, Alzheimer’s Research UK and 21st Century BrainTrust® join to form the Global Alliance on Women’s Brain Health to raise awareness of women’s brain health challenges and significantly expand funding for sex-based brain health research, that benefits both men and women.

The latest research confirms dementia develops faster in women than in men, women are more vulnerable to Alzheimer’s, and not just because we live longer. What is not clear, though, is why. If scientists can figure out the mechanism that causes more Alzheimer’s disease in women, they might be able to develop treatments that halt the process. This is the type of research the Global Alliance will fund, for a healthier outcome for both men and women.

The Global Alliance on Women’s Brain Health will define a scientific agenda, drive new funding for research, and convince scientific leaders to assure the most rapid and effective scientific strategies in women’s brain health. It will also raise awareness at the public and private levels of the health, economic and social tsunami that will result without gender-sensitive focus and investment.

Medisys Health Group, Inc. is an active supporter, involved with the Women’s Brain Health Initiative organization by sponsoring speaker’s events, participating in ongoing efforts for awareness and education, as well as placing a special focus on women’s health issues.

www.womensbrainhealth.org or to join the conversation @womensbrains

#women
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts are made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

Six Top Tips For Healthy Aging

shutterstock_84108826.jpgA healthy older woman is active and independent. By active, I mean being able to do the things you want like meeting your friends, going out, and working out. You don’t have any limitations based on physical issues. Being independent is a more cognitive aspect o f health. It means you are able to do thins such as your own banking, your own housekeeping and travel without needing someone to go with you. You can live on your own, you’re not in any kind of institution.

What are the signs of healthy aging in older women?
There are several markers that are considered predictors for how well you are going to age in the next ten years. Those include:

  • Self-Assessment of quality of life
  • Body Mass Index
  • Ability to walk/run
  • Ability to squat down to the floor
  • Having a strong grip

What steps can you take?

The ability to grip and squat really speak to muscle strength and balance and overall physical fitness. The ability to squat is interesting become some women go walking or to exercise classes but may not be able to maintain their ability to squat. Being able to squat to the floor indicates strong posture and balance and decreases the risk of falling. Because if you fall, you are likely to break something and fractured hips lead to a 25% death rate.
Body Mass Index (BMI) is a measure that reflects the relationship between your weight and height. Healthy women have a BMI of between 20 and 25. Women in this range tend to do better life long, no matter what you’re looking at.
Eat Healthy More of the Time. Have lots of fruits and vegetables and reasonable amounts of protein. My daughter who is a dietitian advises an 80/20 rule. Eighty percent of the time, each a healthy diet based on Canada’s food guide. 20 per cent you can relax a little bit.
When it comes to exercise, you need to do two things; strength training to keep your bones strong and your upper body strong. And some form of aerobic exercise that elevates your heart rate for 30 minutes. Meaning you need to exercise with purpose-this is not walking the dog or have a hectic day, hectic is not aerobic.
Stay or become socially connected. A Canadian government study showed that social connectedness  is really important for healthy aging. And you will feel better than if you were isolated by staying at home.
Finally, medicine is a team sport. You and your doctor work in partnership to make good health decisions for you along with other practitioners; pharmacists, dietitians, physiotherapist and other healthcare providers.

* Excerpts taken from an interview with Dr. Brown in an article published in Mind Over Matter, Women’s Brain Health Initiative Magazine, 2014

#active #healthy #activeliving

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

MIND Diet May Reduce Risk of Alzheimer’s Disease by as Much as 53%!

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MIND diet study shows growing evidence that what you eat may affect your brain health
A new study by researchers at Rush University Medical Center in Chicago shows a diet plan they developed — appropriately called the MIND diet — may reduce the risk of developing Alzheimer’s disease by as much as 53 percent. Even those who didn’t stick to the diet perfectly but followed it “moderately well” reduced their risk of Alzheimer’s by about a third.

New findings add to a growing body of evidence that strongly suggests your overall dietary pattern matters more than single nutrients when it comes to Alzheimer’s prevention.
Eating a combination of healthful foods that deliver a wide range of protective nutrients while, at the same time, minimizing your intake of foods that may harm brain cells is what counts. While nutritional epidemiologist Martha Clare Morris, PhD, the lead author of the MIND diet study acknowledges, that genetics and other factors like smoking, exercise and education also play a role, she says the MIND diet helped slow the rate of cognitive decline and protect against Alzheimer’s regardless of other risk factors.

MIND diet recommendations
The MIND diet breaks its recommendations down into 10 “brain healthy food groups” a person should eat and five “unhealthy food groups” to avoid.It combines many elements of two other popular nutrition plans which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
MIND diet differs from Mediterranean and DASH & proved more effective at reducing Alzheimer’s risk.
The MIND diet also differs from those plans in a few significant ways and proved more effective than either of them at reducing the risk of Alzheimer’s. The diet recommends frequent servings of green leafy vegetables. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients. At least two servings a week can help, and researchers found six or more servings a week provide the greatest brain benefits. The Mediterranean and DASH diets do not specifically recommend these types of vegetables, but the MIND diet study found that including greens in addition to other veggies made a difference in reducing the risk of Alzheimer’s. All three diets, when closely followed, offered significant protection against Alzheimer’s. The Mediterranean diet lowered Alzheimer’s risk by 54 per cent, the MIND diet by 53 per cent and the DASH diet by 39 per cent. But only the MIND diet, however, was shown to guard against Alzheimer’s when not followed strictly. Participants who followed the plan moderately well were 35-per-cent less likely to develop the disease compared with those with the lowest adherence scores.

The MIND diet for Optimal brain health.
While we wait for other studies to confirm the protective link between the MIND diet and Alzheimer’s risk, Leslie Beck a registered dietician based at the Medisys clinic in Toronto says there’s no reason to delay adopting this brain-friendly eating pattern. Follow the food guide below to earn the highest MIND diet score.
Leafy green vegetables: At least 6 servings/week One serving: ½ cup cooked or 1 cup raw (e.g., salad greens) Eating plenty of vegetables has been linked to a slower rate of cognitive decline in older adults, but leafy greens (e.g., spinach, kale, Swiss chard, beet greens, collards, rapini, broccoli, arugula, Romaine lettuce, leaf lettuce) seem to offer the greatest protection. Leafy greens are excellent sources of vitamin K, folate, beta-carotene and lutein, nutrients thought to help preserve brain functioning. (You’ll get more beta-carotene and lutein if you eat your greens cooked rather than raw.)
Other vegetables: At least 1 serving/day One serving: ½ cup cooked or raw vegetables In addition to salad greens and green leafy vegetables, include other green vegetables (e.g., asparagus, green beans, green peppers), orange (e.g., carrots, sweet potato, butternut squash), yellow (e.g., yellow peppers), red (e.g., red peppers, tomato, beets), purple (e.g. eggplant, purple cabbage) and white/tan (e.g., onions, garlic, cauliflower, mushrooms) to consume a wide range of protective phytochemicals.
Berries: At least 2 servings/week One serving: ½ cup Berries are rich in polyphenols, phytochemicals that protect brain cells by fighting free-radical damage, reducing inflammation and removing toxic proteins that accumulate with age. Blueberries and strawberries appear to be most potent in terms of brain health.
Nuts: At least 5 servings/week One serving: 1 ounce, about ¼ cup Nuts (all types) help lower elevated blood pressure and LDL (bad) cholesterol and guard against Type 2 diabetes, factors that contribute to memory loss and Alzheimer’s disease. Nuts are a good source of vitamin E; higher vitamin E levels are linked to less cognitive decline as we age. Walnuts may be the king of nuts when it comes to brain health. Research suggests eating more walnuts can help improve memory, concentration and the speed at which your brain processes information. Walnuts deliver polyphenols (like berries) and an omega-3 fatty acid called alpha linolenic acid.
Legumes: At least 4 servings/week One serving: ½ cup cooked Lentils and beans (e.g., kidney beans, black beans, chickpeas), packed with low glycemic carbohydrates, provide a steady stream of fuel (glucose) to the brain. Plus, adding beans to your diet can help lower blood pressure and cholesterol.
Whole grains: At least 3 servings/day One serving: 1 slice 100-per-cent whole-grain bread, ½ cup cooked brown rice, quinoa, whole-grain pasta, oatmeal, 1 cup 100-per-cent whole-grain, ready-to-eat breakfast cereal Foods that promote a healthy cardiovascular system, such as whole grains, are also good for your brain. That’s because your heart and blood vessels supply nutrient- and oxygen-rich blood to the brain. If your brain doesn’t get the blood flow it needs, it can impair your memory and thinking abilities.
Fish: At least 1 serving/week One serving: 3 ounces cooked Oily fish such as salmon, trout, sardines and herring are plentiful in DHA, an omega-3 fatty acid essential for brain function. A higher intake of DHA is thought to slow brain aging and improve memory and thinking skills. It may also help prevent the build-up of an Alzheimer’s-related protein called beta amyloid.
Poultry: At least 2 servings/week One serving: 3 ounces cooked As part of a healthy eating pattern, eating more poultry – and less red meat – is associated with a lower risk of Alzheimer’s disease.
Olive oil: Use as your primary cooking oil
Olive oil is a rich source of monounsaturated fat, the type that helps reduce inflammation and prevents blood-vessel dysfunction. Extra-virgin olive oil also contains oleocanthal, a phytochemical that may boost production of two key enzymes believed to be critical in removing beta-amyloid from the brain.
Wine: One serving/day One serving: 5 ounces Studies suggest that one glass of wine per day helps preserve memory and reduces Alzheimer’s risk. Low levels of alcohol are thought to have anti-inflammatory effects in the brain. Too much alcohol, however, can damage the brain.
Limit ‘brain-unfriendly foods’ To get a top MIND diet score you must also limit butter/margarine to less than 1 tablespoon/day, fast or fried food less than once/week, red meat fewer than four times/week, cheese less than once/week and pastries and sweets less than five times/week.

#diet #weightloss #fitness #healthy #fit #woman #yummy

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.