tb=w - Alzheimer Society of Canada

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HI]Y3H NIVUS
BRAf N HEALTH epoc,ia.(
roport
#
DEMENTIA, S
rememberingthings and making
decisions,as well as changesin
mood, behaviour and reasonrng.
Alzheimer'sis a progressive
degenerativebrain disease
that is usually fatal just eight
years after diagnosis.
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FORGTTFUL?
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MY MOM HAD ALZHEIMER'S.
WILL I GET IT TOO?
Genetics does play a role,
but only a small percentage
of people with Alzheimer'shave
the inherited form of the disease.
Age is the biggest risk factor.
with the risk doubling every
Whenisforgetfulness
something
to worryabout?
LarryChambers,
scientific
advisor
for theAlzheimer
a\r^
Society
of Canada,
sheds
somelighton simplemind
treezeversusmoreserious
.
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WHATIS ALZHEIMER'S?
Alzheimer's is the most common
cause of dementia,agroup of brain
disordersthat result in the Iossof
memory, intellectual and social
skills to the point of interfering with
everydaylife. saysthe Mayo Clinic.
Plaque (depositsof a protein
fragment called beta-amyloid)and
tangles (twisted fibres of another
protein calledtau) build up in the
brain and causecells to dre.
Symptomsinclude having difficulty
ntnm
c
ISTHERE
A CURE?
-A-l .t -l -- ,-^- r*tbo-h- t L o r o i " .- ^- - .- 'J r e ,
studies show that lifestyle
changes(including eating well,
being physically fit and not smoking)
may help prevent-and slow-the
progressionof Alzheimer'sand
other dementias.There are also
drugs that can heip treat the
symptoms of the disease,although
they can't slow its progression.
a
swtTcH' .
SCHEDULE
Move your watch
P l a na d i n n e r d a t e . S t u d
i e s s h o w a n a c t i v es o c i a l
to the other wrist.
Modifyingthis
life is key for maintaini n g c o g n i t i o na s w e a g e .
u n c o n s c i o u sa c t i v i t y
r e q u i r e sm o r e b r a i n
power than you
e9),
WHENDOSYMPTOMS
STARTTO SHOW?
Mostpeopleare diagnosed
afterage6S,but about5 percent
haveearly-onset
Alzheimer's,
whichstartsin their 4os or 5os.
And changes
in the brainactually
beginaboutt7 yearsbefore
s r g n so f b r a r nd l s e a s e
I'M FORGETFUL.
SHOULD I WORRY?
Mild memory lapses,like
mispiacing keys, are normal.
Routinely graspingfor words,
losing track of bills and forgetting
f o o d o n t h e s t o v ea r e n o t . M e m o r y
loss associatedwith Alzheimer's
is persistentand slowly worsens
over time, but you may not notice
symptoms as clearly as friends and
family. If you suspect you need
help, don't delay - half of patients
wait too long to be diagnosed.
^f+^- ^-^
dttsr d5e
T e x t ,e m a i a n d c a l , b u t
think.Don't believe
r e q u i r e c r e a t i v et h i n k i n g r u i g e t y o u r n e u r o n s f i r i n g .
A study in the Journol c1 :ne Americon Geriotrics
m o s t i m p o r t a n t l ym a k e
room in your schedule
u s ?J u s t t r y i t f o r
a dayl
S o c i e t yf o u n d b r a l n e r e r c s e s h e p s i p e o p l e m a i n t a i n
i m p r o v e m e n t isr r e : : : - - g a n d p r o c e s s i n g
s k i l l s .. . . . .
f o r f a c e - t o - f a c et l m e
w i t h y o u rf r i e n d s .. . . . . . .
P I C K A S P O R TA X D C H A L L E N G EY O U R S E L F ,
.
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BRAIN HEALTH upooralrsport
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-E
ri PRoTECTYoURHEART
!l Expertsagreethere'sa significant
linkbetweenheartand brainhealth.
"Highcholesterol
is a riskfactorfor
Alzheimer's,
and hypertension
can block
smallarteriesin the brain,potentially
causingdamagein areasthat are most
vulnerable
to Alzheimer's
disease,"
says
Dr.SandraE. Black,neurologychair
in the departmentof medicineat
Sunnybrook
Hospitalandthe University
of Toronto.New researchin the Journol
of the AmericonHeort Associotionhas
evenfoundthat heartdisease
puts
post-menopausal
womenat a 29 percent
higherriskof dementia.
Fightbach Get
yourbloodpressure
andcholesterol
levels
checkedregularly,
andmaintain
a healthy
waistsize(lessthan35 inches)
andbody
massindex(BMlnumbersof z5 andhigher
are associated
with an increasedrisk).
exerciserevsup this process.Getting
your heartrate up setsoff a brain-boosting chainreaction,
saysDr.MajidFotuhi,
chiefmedicalofficerat NeurExoand
Brain
Centersin Maryland.
Increased
blood
flowmeansbetterconnections
between
nervecellsandimorovedcellfunction.lt
alsoencourages
the secretionof nerve
growthfactor,whichassistswith cell
repairandgrowth.Bestof all,youcan
whipyourhippocampus
intoshapeinjust
threemonths."My patientsregainan
averageol zto 4 percentbrainlossin
saysFotuhi.
90 dayswith exercise,"
DoWN
STREss
zi SHUT
.-:j One keyareaof new researchis
lookingat the rolethatstress(andthe
stresshormonecortisol)playsin women's
riskof Alzheimer's.
Stressaccelerates
the agingof telomeres,the endsof
chromosomes
that naturallyget
TOGROW
GREY
MATTER
shorteras we age,increasing
^.I EXERCISE
our
LJ A studyin thejournalArchives
of
riskof Alzheimer's
disease.Fight back:
Neurologyfoundthat obesitycan double
Managingstresscouldbe the keyto
yourriskof developing
dementia.
Fight
keepingyour brainhealthy.Thatcould
back:Exercisefor at least30 minutes
meana nightlycup of tea,a weekly
three or four davsa week."Studiesshow
yogaclassor a yearlybeachvacation,
exerciseis the mostpracticalwayto
whateverchillsyou out most.Experts
improveage-related
declines
in cognidon'tfullyunderstand
the mechanisms
tion,"saysMarcPoulin,
a professor
of
involved,but studieshaveshownthat daily
medicineandkinesiology
at the University meditation
encourages
cellgrowthin the
of Calgary.Here'swhy,After age 50 our
hippocampus
andmaystaveoff dementia.
brainsbeginshrinking
by abouto.5
Startwith lheT-7-7breath,Breathein for
percenteveryyear.A lot of this cell loss
sevenseconds,
holdit for anotherseven,
happensin the hippocampus.
Butthe
thenexhalefor a finalsevenseconos.
hippocampus
is alsothe onlyareaof the
Repeatseventimes.
brainableto grownewneurons,
ano
'' 4Fn' SIP """""""
Havea cup of EarlGrey
L-theanine,
a compound
brainfunctionand mood.
a fan of this blend,all black
teasare good sources.
r56
C H A T E L A I N EA P R I L 2 O I 4
...
a
...'
. R I V E. . . . . . . . ' .
5 p . : ' *D
Picka differentroute.Something
assimpleastakingan alternativeway
homefrom workteasesyour brain
and helpsyou developnew pathways,
lf your routeis set thanksto public
transit,try walkingyour dog in a new
areaor evenjust on the other side
o{ the street- anythingthat gives
your brainpauseis the little extra
challengeit needs.
EV
*
R
,f i EATLTKEAGREEK
/*J Studies
showdiabetes
isassociited
wilh a 47 percentincreasedriskof
dementia.Eatingtoo manyfatty,salty
and sugaryfoodssignificantly
increases
your riskof type z diabetes,
whichcan
damagebloodcellsin the brain.Fight
backtChoosefoodslow in saturated
fat and eat morewholegrains,legumes,
vegetables
andfruit.A newstudyin
Anno/sof /nternolMedicinefound
switchingto a Mediterranean
diet
(featuringextra-virgin
oliveoil,fruit,
fish,wholegrainsandveggres/
was
enoughto reducediabetesriskby
about40 percent.
SLEEPFORSTRONGERMEMORIES
-]
i.f
Ouringsleep,cellrenewalandDNA
repairoccurs,andwhatwe experienced
duringthe dayis processed
andstored
awayin our brains.Researchers
at the
Washington
University
Schoolof
Medicinein Missourihavealsodiscoveredthat peoplewhowakeup morethan
fivetimesper hourduringthe nightare
morelikelyto developamyloidplaque
buildupin the brain,a signof Alzheimer's.
Fightback Adopthealthysleephabits
(regularbedtime,darkroomandno
screensan hour beforeyou turn in).
And if youwantto commitsomething
to memory,sleepon it. Researchers
at
the University
of NotreDame,Indiana,
studiedzoz studentsandfoundthose
who wentto sleepshortlyafterlearning
new materialwere better ableto recall
the information
lateron.
a
* p.::r, DANCE
Whetherit'sa barre
workoutor tango
lessons,
the cardio
coupledwith the
mentalchallengeof
remembering
all the
moveswill giveyour
braindoublethe
AVA
/
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BRAIN HEALTH *Foaa.(,Trrt
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OUR
FilVE
BRATN
TOMATOTS
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D a r k - s k i n n e df r u i t l i k e c h e r r i e s ,
KEY NUTRIENT:
vitsminC
\
\r
Foodspackedwith ihis antioxidant
\
may decreasebeta-amyloid
berriesand plumsare rich in these
t,
formations,which contributeto the
polyphenols,which reducedementia
- -;;.;;;
- - ',
.
developmentof plaquesin the brain.
risk.ln the Nurses'HealthStudy,higher /
,'
SNEAK lT lN: Stew tomatoes
intakesof berriesslowedcognitive
,' /./
\ \ with nutmeq,allspiceand red-wine
aging by more than two years. r
KEY NUTRIEN1 lutein
r
t. \ . v i n e g atri . . k " .
\
l o w - s o d i u m, /
SNEAK lT lN: Tossberries , ,'
This relativeof beta carotene
\ , \ o n y o u r c e r e a lo r s t a s h
\
and preservative-free t
n
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ketchup.
\ a p l u mi n y o u r p u r s e . ,
i t i m p r o v e sm e m o r yf u n c t i o ns, a y st h e a
,'
,'
H u m a nN u t r i t i o nC e n t e ro n A q i n o
{
\
at Tufts Universityneai Boston.You can
\' ,,
a l s of i n d l u t e i ni n p e a sa n d e g g y o l k s .,
r
S N E A Kl T l N : W h i p u p
I
t.
a s i m p l es p i n a c ho m e l e t t e
rt
for brunchor a quick
1
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r
/
weekniqht
dinner.
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K E Y N U T R I E N 1k e t o n e s t ,
r
Growing researchshowsthat \
t,
the brainsof peoplewith
Alzheimer'sare not able to normally \
1
metabolizeglucosefor cell function
but can use ketones,a compoundfound
in coconuts,to help keep synapses ,t
,
t.
f i r i n ga n d c e l l sh e a l t h y .
.,
'.
S N E A Kl T l N : U s ec o c o n u t , '
\
r
oil in placeof butter in
tr
b a k i n go r f o r c o o k i n g . , /
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t.
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ornegq-Sfctty ocids
KEYNUTRTEN1
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t,
T u n a s, a r d i n e sa n d w i l d s a l m o n
are other good sources.Researchers \
t,
i n t h e U . S .f o u n de l d e r l yw o m e nw i t h
higher levelsof omega-3fatty acids
1 typicallyhad bigger brain votumes
1 than participantswith low levels. /
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SNEAK lT lN:
r
I,
'
Try a Mediterranean-style
\
nernng pasra.
,/
f
-rABtEr----1
Stay sharp
with one of our
brain-boosting
m i n dg a m e s .
EXCLUSTVE! --J
.......'.........4
i
a
.@E
tt6rs ol memory
l O p . m .S L E E P
Justone nightof sleep
deprivationcan result
in a lossof braintissue,
saysa newSwedish
study.Aim for seven
t o e i g h th o u r sa n i g h t .
(lf you passout in five
minutes,it'sa sign
you'resleepdeprived!)
*G-&r+
r58
C H A T E L A I N EA P R I L 2 O I 4
floor ov
I
up thei
They to
looking
pleased
7 p . m .A D D A V O C A D O . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . !
Whip up someguacamoleor sliceavocado
onto your salad-it'sloadedwith folate
(whichcan reduceyour riskof Alzheimer's)
as well asvitaminE,whichstudiessnow
mayslowthe developmentof dementia.
dilewrdnqudqe
I
I
I
T A K E A H I K E ! P I C K A \ A R E AY O U ' V EA L W A Y S
W A N T E DT O E X P L O R ': \ D F I N DA T R A I LT H E R E
Residen
their sig
Visit u
or cal
BRAIN HEALTH *yoc,ta.(
,Tort
Oh no,hereshecomes.
What'shername?
What'shername?
Herearefivesurefire
wavs
to helpyouremember
nexttime
Always blanhing on people'snames?"We all do it, regardlessof our
age,"saysKelly Murphy, a clinical neuropsychologist
who specializes
in memoryand agingat BaycrestHealth Sciencesin Toronto.Training
your brain to remembernamesis a great memory-buildingexercise
(andis helpful at parties).Here are five tricks to try.
16(,
C H A T E L A I N EA P R I L 2 O I 4
:. ASSoCTAT|ON
5" ALLITERATION
For example,the name
Rosemight makeyou
think of the flower."This
could be all it takes,but
researchhas shownthat
addingmore layersof
personalmeaningmake
it more likely to stick,"
saysMurphy.Maybe
Rosehasred hair,for
example,and reminds
you of the red rosesthat
usedto growin your
grandmother'sgarden.
This word-playtrick
makesnameseasyto
remember(smilingSue)
and canalsobe tied to
association(Valeriefrom
Vancouver).'
3" SPELLIT OUT
Whenintroduced,spell
the namein your headpicturing the lettershelps
committhem to memory
(evenbetter,picture
it written acrosstheir
forehead).
JT.RHYMING
'Al
is your pal" or "Dale
worksin sales"'The
singsongquality makes
a nameharderto forget.
Repeatthe rhymein your
head to really commit it
to memory(evenbetter,
carr ii nrti
lnttrl\
5- WRITEIT DOWN
Jot the name down on
a piece of paper or, for
greater staying power,
create a contact sheet
in your phone.
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