You At Your Best

bY Karen rice You at Your beSt Brain health is so important to overall wellness, not just for seniors, but for everyone. A healthy mind makes it possible to enjoy so many other things in life. That's why Stephen Gemmell, Ph.D., Director of the Memory Disorders Center at Washington Regional, says it's crucial to support your healthy brain with strategies aimed at reducing your risk of cognitive decline and degenerative disease. Although researchers are working diligently to develop a cure or disease modifying treatment for Alzheimer's disease and related dementias, they have no idea if or when such a treatment will be available. Dr. Gemmell says "While this fact is understandably concerning to many people over the age of 50, there has been very encouraging and empowering research to support that there are things one can do to reduce their risk of Alzheimer's disease and related dementias." Here are some of those strategies: Manage your health conditions Dr. Gemmell points out that tight control of high risk medical conditions are key in reducing the risk of developing a dementia syndrome. This includes close management of conditions such as hypertension, hyperlipidemia, and diabetes, all of which are risk factors for cognitive decline and dementia. Watch your stress and anxiety levels It is equally important to not ignore conditions such as depression and stress/anxiety, as mental health can also have an impact on memory and thinking, and may increase one's risk for dementia. Research has supported that Cognitive Behavior Therapy (CBT) is among the most effective treatments for depression and stress/ anxiety. Get your shut eye Healthy sleep becomes crucial after the age of 40, says Dr. Gemmell, and conditions such as chronic insomnia and sleep apnea can increase one's risk of cognitive decline and dementia. Treatment of these conditions should include discussions with one's physician. He does not recommend over-the-counter sleep aids with Benadryl or the use of alcohol to assist with sleep. Watch what you eat Diet and nutrition is also key. Dr. Gemmell points out that the MIND Diet continues to show promise with respect to cognitive preservation and dementia risk, as it is a combination of the well-researched Mediterranean Diet and the heart healthy/hypertension DASH Diet. In addition to what we eat, weight management has also been shown to be a modifiable risk factor for dementia. Maintaining a healthy weight is key for general health and dementia risk reduction. Break a sweat "Physical exercise may be the modifiable risk factor that will have the most impact on future dementia risk," says Dr. Gemmell. "I recommend to my patients that they aim for a minimum of 150 minutes of exercise per week. When a person exercises there are positive changes that occur in the brain, that lead to growth of new brain cells and strengthening of existing brain cells." Cardiovascular exercise is the preferred exercise for brain cell health and wellness, but it turns out that variety is helpful when it comes to exercise. Strength/resistance training, mind/body exercise (yoga/Tai Chi), and High Intensity Interval Training (HIIT) have all been shown to be helpful with cognitive health and wellness. "Of course, it is important to adapt an exercise program to the individual, and that's why it is often helpful to meet with a physical therapist or trainer to help develop an individualized exercise program that takes into consideration individual strengths and limitations for the best and safest outcome," Dr. Gemmell notes. Exercise your brain, too Cognitive and social activity is key as well, and like physical exercise, variety is the key. While this is understandably challenging during the COVID-19 pandemic, engaging in cognitive and social activities can not only help with reducing dementia risk, but can also help with mood as well. "We recommend our patients engage in activities they enjoy, but we emphasize that they challenge themselves with the activities they choose," Dr. Gemmell suggests. "Volunteer work, learning and instrument or new language, or taking a class on a topic of interest are all examples of ways to keep the brain active and reduce one's risk of dementia." Start now It is incredibly important for people to start to implement these brain health recommendations as early as possible, says Dr. Gemmell. Alzheimer's disease is often a midlife disease with late life consequences, as research supports that Alzheimer's changes begin occurring in the brain upwards of 15 years prior to the time a person is diagnosed. "Thus, in order to help reduce the number of people that develop Alzheimer's and related dementias in the future, we need to really start to implement these recommendations in the 4th and 5th decades of life, and it becomes even more important as people move into their senior years," he stresses. Early diagnosis and treatment is key to cognitive health and wellness. If you are concerned about memory loss, be as proactive as you can and talk to your doctor. It's never too early to be proactive about brain health and dementia prevention. keep your brain healthy 6 | You at Your beSt | nwaDg.com/YouatYourbeSt December - Senior HealtH | SunDaY, noVember 29, 2020

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