As we go through life, we all hope we can maintain good physical and
mental health as long as possible. There is not much pleasure in living a
long life if our final years are spent in pain and if we lose our
ability to think and remember. As much as we may dread suffering
physical pain and illness in old age, many of us fear even more the
possibility that we might lose our mental capacities and end up
completely helpless in a nursing home.
Often
the first hint that our memory is starting to lose its sharpness
happens around the fifth decade of life. As people enter their middle
years, they start to notice more and more frequent lapses of memory,
particularly their short-term memory. They may enter a room to do
something, and forget what it is. They may be unable to recall the name
of someone who used to live next door. And they may start to worry that
their forgetfulness is more than just a harmless incident, they worry
that it might be the first hint of something far more sinister--perhaps
the onset of Alzheimer's Disease.
Alzheimer's is the name given to
a very serious brain disease in which the brain cells are killed by
microscopic plaques and tangled fibers. The parts of the brain needed to
form and access recent memories are usually destroyed first. Brain cell
destruction spreads to other parts of the brain, causing a loss of
function, and eventually death follows.
At present there is no
known cure for Alzheimer's disease. Scientists are racing to learn the
cause, or causes of Alzheimer's, and to find a way to stop the
destruction of the brain once it starts. As baby boomers age, millions
of them will be at risk for acquiring Alzheimer's and other serious
brain diseases.
Alzheimer's disease is not the only cause of loss
of brain function in elderly persons. There are many other causes that
can lead to a diminishment of mental capacity or to outright dementia in
later years.
Fortunately, you can learn what the risk factors are
which are associated with a higher likelihood of developing problems,
and you can take steps to counteract them.
And the good news is:
you don't need to make a choice between looking after your heart, or
looking after your brain. In many cases, what's good for the heart will
benefit the brain as well.
High blood pressure is a major risk
factor in developing dementia. Not only does high blood pressure damage
brain cells directly, but it also increases the risk of stroke, which
will lead to the permanent destruction of brain cells. To prevent
strokes, have your blood pressure checked regularly, and if your blood
pressure is too high, work with your doctor to bring it down to a safe
level.
Diabetics are at particularly high risk for developing
dementia. If you are diabetic, it is very important to get your blood
sugar levels under control.
If you want to protect your brain for
the long term, avoid excess alcohol consumption. Long term consumption
of more than two alcoholic drinks a day can directly damage brain cells,
as well as deplete the body of important nutrients it requires to
function, particularly Vitamin B1 (thiamin).
Every year, hundreds
of thousands of people suffer brain injuries occur as a result of
automobile accidents. Many of these traumas could be prevented or
reduced by slowing down while driving, and by wearing a seat belt.
We
know that some senior citizens are able to live into their eighties and
nineties with their minds sharp and their bodies still spry. Will we be
among the lucky ones? Is it just a matter of random luck? Is losing our
mental powers as we age inevitable?
The good news is that
statistically the odds are on your side. Most people are able to keep
their thinking clear as they age unless they develop Alzheimer's
disease, heart disease, or diabetes. As long as the brain itself remains
healthy, older people can preserve their ability to learn, to think and
remember, although it may take them longer to process their thoughts
than it used to. And in some forms of mental skills, seniors are
actually able to outperform much younger people!
By studying the
health habits of senior citizens who have reached old age with their
minds and bodies intact, scientists have discovered some of the factors
that seem to be associated with better mental functioning in old age.
Based
on these studies, scientists believe that some of the factors that
influence whether or not you stay mentally healthy in your later years
are actually under your control.
There is some evidence that
people who have a diet high in antioxidants have lower rates of getting
Alzheimer's. Fresh fruits and vegetables, particularly those that have
strong, bright colors, tend to be high in protective antioxidants that
help repair damage to the body's cells caused by harmful chemicals
called free radicals.
People who consume greater levels of cold
water fish such as salmon, tend to have lower rates of Alzheimer's
disease. There are also vitamins, minerals and herbal supplements that
seem to have a protective effect on the brain. Higher intakes of Folic
acid are associated with a lower incidence of Alzheimer's disease.
People
who continue learning, who keep on reading, writing, and acquiring new
skills tend to be sharper in their mental skills as they age. Scientists
think that perhaps learning new things helps brain cells make more
connections.
If you want to follow in the footsteps of those who
manage to reach their later years with both their bodies and their minds
in good shape, make it a priority to eat well, exercise regularly, and
get sufficient sleep.
