Promoting Brain Health

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• Promoting Brain Health
• Mental Activity
• Social Engagement
• Physical Activity
• NUTRITION

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MENTAL ACTIVITYUse it or Loose it

• Stimulating the Brain leads to brain plasticity.
• Plasticity does not have to change with age.
• Interacting with the environment supports
  continued learning and the ability to adapt to
  changes in our environment.

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Lifestyle Factors What can we do?

• A variety of activities Better Scores
• Play sports
• Watch TV
• Garden
• Do Odd Jobs
• Read
• Knit
• Life Long Learning

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SOCIAL ENGAGEMENT

• Maintenance of many social connections and a
  high level of participation in social activities
  leads to an overall positive effect on health.
• GNVol29,5,2008

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Studies Show

• Measured Six Indicators of Social Involvement and
  Cognitive Decline.
• Having a spouse.
• Visual contact with at least 3 relatives or close
  friends in a month.
• Nonvisual contact with at least 10 relatives or
  close friends in a month.
• Attending religious services on a regular basis.
• Membership in groups.
• Taking part in regular recreational activities.
• The chance of brain decline was almost twice as
  great in those with no social ties.
• Bassuk, Glass, Berkman 1999

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PHYSICAL ACTIVITY

• Exercise protects against cognitive decline.
• Decreases blood pressure
• Lowers lipid levels
• Increases cerebral blood flow
• Enhances cerebral metabolism
• Maintains brain cells
• Stimulates new brain cell growth

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Studies Show

• 5925 women were measured for their activity
  levels based on the number of blocks walked per
  week and the calories expended. Those who were
  more active had less cognitive decline.
• Yaffe, Barnes, Nevett et al.2001

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Lets Just Do It!
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NUTRITION FOR THE BRAIN

• Oxidation of our vessels leads to a decline in
  brain function.
• Free radicals cause oxidative stress and vessel
  damage in the brain.
• Antioxidants decrease oxidative stress and defend
  blood vessels.
• Antioxidants decrease the risk of dementia.

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Where do we get this an?

• Vitamin A and Carotenoids
• Liver, beef, chicken, carrots, spinach,
  cantaloupe, apricot, papaya, mango, fortified
  oatmeal, peas.
• Vitamin B6
• Fortified cereals, potato, banana, chicken
  breast, fortified oatmeal, garbanzo beans, lean
  pork.
• Vitamin B12
• Mollusks, clams, liver, trout, salmon, lean beef,
  plain skin yogurt, haddock, clams.

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AN, AN, AN

• Vitamin C
• Citrus fruits, broccoli, mango, papaya, tomato,
  red/yellow/orange peppers, kiwi.
• Vitamin E
• Sunflowers seeds, wheat germ, hazelnuts,
  peanuts/peanut butter, spinach, broccoli, kiwi.
• Flavonoids
• Red berries, tea, soy products, red wine,
  broccoli, grapes/grape juice, dark chocolate,
  tomato, apples with peel, red cabbage, plums,
  citrus fruits, onions, kale, cherry.

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AN, AN, AN, AND AN

• Folate
• Fortified cereals, beef liver, spinach, Great
  Northern beans, asparagus, fortified orange
  juice.
• Selenium
• Brazil nuts, canned light tuna in oil, beef, cod,
  light turkey meat, lean beef roast, chicken
  breast, enriched noodles, eggs.
• Floyd and Hensley 2002, health Office 2007

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Boosting Neuronal Function

• Blueberries
• Blueberries
• Blueberries
• Blueberries
• USDA2007

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ORAC UNITS
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A Test of Learning and Memory
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7 Nutrition Tips for Increasing Brain Power

• Increase Water Intake.
• Calorie Restriction
• Fish, Fish Oil, Good Fats and Bad Fats.
• Lots of Dietary Antioxidants.
• Balance Protein, Good Fats and Carbs.
• Include 24 Top Healthy Foods Each Week.
• Plan Snacks.

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Thank You

• Every day is a gift.
• Make the most of each one.

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