Maintain Your Brain
by Nancy Carrick, Program Specialist, Alzheimer’s Association
July 17, 2006
It is critical as a caregiver, that we take care of ourselves so that we, in turn, can take care of our loved one.
The brain is about the same size, weight and shape as a head of cauliflower. There are 100 billion cells in the brain. When these cells communicate, they form a connection with each other via the synapses. The harder you work your brain, by staying mentally active and learning, the more your brain’s cells makes connections with other brain cells. The more connections between the brain’s cells, the more learning capacity you have. When brain cells are damaged, you can’t make new brain cells, but you can make new connections between the remaining brain cells. Thus it is important that you do everything you can to maintain your brain.
There are some factors that you cannot control in your brain health. For instance, you cannot control your genetics, which can give you predisposition for certain diseases, and you cannot control aging. But, there are many factors that you can control in order to improve your overall health and your brain health in particular, and possibly reduce your risk of dementia or delay its onset.
1) Head first: Good health starts with your brain. It is the most vital body organ and needs care and maintenance. Protect your head from injuries. Wear your seat belt every time you are in a motor vehicle. Clear out the clutter in your home to prevent falls. If you play sports or ride a bike or motorcycle, wear a helmet appropriate for that activity.
2) Take your brain to heart: What’s good for the heart is good for the brain. Make sure you exercise daily. Even a 30 minute walk each day will go a long way to help. Think “stairs” instead of elevator, park a little farther away from the door, garden, move, dance, swim. 25% of every heartbeat “feeds” the brain.
3) Watch your numbers…cholesterol, weight, blood pressure and blood sugar levels. Heart disease, diabetes, and obesity seem to have a high correlation with Alzheimer’s disease. By preventing these lifestyle diseases, or treating them if we have them, we can improve our brain health as well.
4) Feed your brain: Make sure you are eating a healthy diet low in fat and high in antioxidants. Make sure your diet includes sources of omega 3 fatty acids such as come naturally in fish and seafood. Antioxidants are plentiful in red and blue colored fresh fruits such as blueberries and strawberries, and dark green or dark red veggies such as broccoli, spinach, kale, tomatoes, and nuts.
5) Jog your mind: Work to keep your brain active. Work word or number puzzles, read, write, play games, learn new things, dance.
6) Connect with others: Do things with friends, volunteer, attend support group, go to club activities. These help keep you physically active, give you opportunities for conversation, and allow you to relax.
7) Avoid unhealthy habits: Don’t smoke or inhale secondhand smoke, limit your alcohol intake, and don’t “do” street drugs. All of these activities damage both brain and heart.
8) Seek help for depression. Depression is common both for the person with Alzheimer’s disease and for the caregiver. Talk to your doctor. Get treatment.
9) Keep a purpose in life: Wake up each morning with a sense of purpose, and go to bed each night with a sense of accomplishment.
10) Relieve stress: Journal, meditate, find time to relax, exercise, soak in a hot tub, engage in tai chi.
11) Think ahead, Start Today: Take time each day to do something for you: Find a little time each day to do what you enjoy. This will help reduce resentment and lead to a healthier happier life.