Blog: Nutrition and Exercise for Health and Weight Control

Alzheimer’s is primarily a disease of affluence. Like the health conditions that usually precede it, cardiovascular disease and diabetes, AD is largely the result of a lifetime of poor diet and insufficient physical activity.

Incidence

More than 5 million Americans live with Alzheimer’s. One out of every eight people over 65 has the disease. And for those over 85, it’s almost one out of every two.

When baby boomers reach 65 in 2011, these numbers will skyrocket as the incidence of Alzheimer’s is doubling every 20 years. Numbers of victims have been rapidly escalating since the 1970’s, coinciding with the rapid take-off of the fast food industry.

Devastating Dementia

AD impairs language, perception, planning skills, and reasoning as well as memory. Forgetting where you laid your comb doesn’t mean you have AD, but not remembering what a comb is for, does! Although most adults begin to notice memory lapses in their 40’s and 50’s, scientists believe the neurological changes of Alzheimer’s typically begin much earlier. (more…)

It’s now known that brain regeneration continues throughout adulthood. Building brain reserves through healthy lifestyle is currently our best defense. The following strategies can dramatically reduce your risk of developing AD:

1. Regular Physical Activity

No other lifestyle choice has as much impact on aging and Alzheimer’s as exercise. In a 2009 review of literature from the International Journal of Clinical Practice, scientists documented that over time, physical activity effectively reduces the probability of Alzheimer’s disease and other dementias.

To maximize your benefit:
a) Exercise for 30 minutes to an hour on most days. Five workouts a week can reduce your risk by as much as 35%.
b) Build muscle. Lifting weights not only increases muscle, it helps prevent brain drain. Combining aerobics and strength work is better than either activity alone. Adding 2-3 strength sessions to a weekly exercise routine cuts risk in half for those over 65. (more…)

5. Stress Management

According to USC’s Dr. Vincent Fortanasce, although stress can greatly increase your risk for AD, simple daily tools can reduce levels of the harmful stress hormone, cortisol which accelerates cognitive decline.

Conquer stress with these techniques:
a) Breathe! Stress alters breathing rates and impacts brain oxygen levels. Turn off the stress response with slow, deep, abdominal breathing. From momentary inhale, hold, and exhale sequences to guided group exercises, controlled breathing is powerful and simple.
b) Daily relaxation activities - Walking, tai chi, yoga, bicycling or other forms of relaxing exercise can aid greatly in keeping stress hormones under control.
c) Stay connected - We are social beings and the most connected fare better on tests of memory and cognition. Developing a strong support system through family, friends, groups, clubs, and activities improves mental state and slows decline.
d) Nourish inner peace - There exists a strong mind-body connection and studies associate spiritual activities with better cognitive aging. Regular meditation, prayer, reflection, and religious practice aid in reducing stress. (more…)

Legumes are very rich sources of both antioxidants and fiber and are recommended to be included in our diets daily. Hummus is becoming popular with many as it’s tasty, versatile, and comes in many varieties.

In our family, we use hummus in wraps, on salads, as a topping for rice and veggies, an addition to sandwiches, and as a dip for raw vegetables and fruit. If you think fruit with hummus sounds a little extreme, try it with apple slices, a pear, or a banana. You may be surprised at how tasty the fruity sweetness combines with the richness of tahini and chick peas! (more…)