You At Your Best

sponsor content What's good for the body is also good for the brain, according to research examining the effect of exercise on brain health. "In studies involving 164,000 participants without dementia, those with the highest level of physical activity had a 25% decreased risk of all causes of dementia and a 45% decreased risk of Alzheimer's disease," says Stephen Gemmell, Ph.D., director of the Memory Disorder Clinic at Washington Regional and UAMS Schmieding Center for Senior Health and Education. The Memory Disorder Clinic provides evaluation and treatment of memory disorders and cognitive-related problems, while also offering education and support services to patients and care partners. It is known that physical exercise promotes an increase in Brain Derived Neurotrophic Factor (BDNF), a protein that aids in brain cell growth and development. Another way exercise boosts the brain is by helping to control vascular risk factors that have been proven to increase dementia risk. These would include high blood pressure and cholesterol, diabetes, and obesity. These medical conditions when present even at or before midlife, can result in a significantly increased risk of future development of both Alzheimer's disease and Vascular dementia. Similar to physical exercise, researchers are consistently finding that diet has a much larger impact on dementia risk than previously thought. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, has been shown to lower the risk of Alzheimer's disease by as much as 53% in those that followed the diet closely. However, following the diet even to a moderate degree showed a 35% reduced risk of getting Alzheimer's disease," Gemmell says. MIND diet recommendations include: • At least three servings of whole grains each day • At least one dark-green salad and one other vegetable each day • Berries at least twice a week • At least a one-ounce serving of nuts each day • Beans or legumes at least every other day • Poultry at least twice a week • Fish at least once a week • A five-ounce glass of red wine each day (purple grape juice provides many of the same benefits) Whether changing eating habits or beginning an exercise program, people should first check with their primary care provider, Gemmell says. People who have been sedentary will need to start slowly. Also, when trying to design a personalized diet, a consultation for nutrition counseling with a dietitian can be incredibly helpful. At the Pat Walker Center for Seniors, Washington Regional's Center for Exercise was designed to encourage physical activity for all fitness levels. It includes a large area for exercise, two exercise classrooms, warm water and therapy pools, personal training and more. Also, The Schmieding Center for Senior Health and Education offers free exercise classes for seniors including yoga, tai- chi, Essentrics, and a cognitive-physical fitness class. Nearly half of all cases of Alzheimer's and vascular dementia are attributable to modifiable risk factors, so early intervention could help prevent many cases. And that could be as simple as adding a little movement to your day. "Be ambitious about prevention because prevention is always better than treatment," Gemmell says. For more information about the Pat Walker Center for Seniors, visit www.wregional.com/seniorhealth. Physical fitness www.wRegionAl.com brain fitness is stephen Gemmell, ph.D. sunDay, June 26, 2022 | July - Fit X: eXercise & Fitness youatyourBest.nwaonline.com | you at your Best | 3

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