Age-Proof Your Brain

Alzheimer's isn't inevitable. Many experts now believe you can prevent or at least delay dementia --  even if you have a genetic predisposition.  Reducing Alzheimer's risk factors such as obesity, diabetes, smoking and low physical activity could prevent up to half a million new cases of the diseases forming.   Regular exercise can keep your brain young.  Here are some ways you can boost your brain health now:

Get moving

If you do only one thing to keep your brain young, you should exercise. Higher exercise levels can reduce dementia risk by 30 to 40 percent compared with low activity levels, and physically active people tend to maintain better cognition and memory than inactive people. Working out helps your hippocampus, the region of the brain involved in memory formation. As you age, your hippocampus shrinks, leading to memory loss. Exercise can reverse this process, research suggests.  How you work up a sweat is up to you, but most experts recommend 150 minutes a week of moderate activity.  Every little bit helps.

Pump some iron 

Older women who participated in a yearlong weight-training program at the University of British Columbia at Vancouver did 13 percent better on tests of cognitive function than a group of women who did balance and toning exercises. Resistance training may increase the levels of growth factors in the brain such as IGF1, which nourish and protect nerve cells.

Seek out new skills

Learning spurs the growth of new brain cells. When you challenge the brain, you increase the number of brain cells and the number of connections between those cells.  But it's not enough to do the things you routinely do — like the daily crossword. You have to learn new skills. Engaging the mind can help older brains maintain healthy functioning.

Say "Omm"

Chronic stress floods your brain with cortisol, which leads to impaired memory. Therefore, seek ways to reduce your stress and ease tension.  Perhaps some form of meditation which will focus your attention on sensations, feelings and your state of mind.  Yoga also has a calming effect on your mind and your body.

Eat like a Greek

A heart-friendly Mediterranean diet — fish, vegetables, fruit, nuts and beans —  reduced Alzheimer's risk by 34 to 48 percent in studies conducted by Columbia University.  Omega-3 fatty acids in fish are very important for maintaining heart health.  We suspect these fats may be equally important for maintaining a healthy brain.  Data from several large studies suggest that older people who eat the most fruits and vegetables, especially the leafy-green variety, may experience a slower rate of cognitive decline and a lower risk for dementia than meat lovers.

Spice it up

Your brain enjoys spices as much as your taste buds do.  Black pepper, cinnamon, oregano, basil, parsley, ginger and vanilla are high in antioxidants, which may help build brainpower. Scientists are particularly intrigued by curcumin, the active ingredient in turmeric, common in Indian curries. Indians have lower incidence of Alzheimer's, and one theory is it's the curcumin.  It bonds to amyloid plaques that accumulate in the brains of people with the disease.  Animal research shows curcumin reduces amyloid plaques and lowers inflammation levels. A study in humans also found those who ate curried foods frequently had higher scores on standard cognition tests.  Pretty interesting, right?