November is National Alzheimer’s Awareness month and when I began my research into this topic I was appalled at the number of news reports and articles I found that sounded the alarm for Boomers, by identifying us as the “Alzheimer’s Generation”! I really dislike this kind of negative doom and gloom journalism. It may help get more viewers or readers, but widespread panic about ANY disease simply makes life more stressful, increasing our risk for heart disease and memory loss.

Let’s take a look at the facts:
According to the Alzheimer’s Research & Prevention Foundation, physical exercisereduces your risk of developing Alzheimer’s disease by 50 percent. Further, exercise has also been shown to slow further deterioration in those who have already started to develop cognitive problems.
At least two recent studies have shown that changing our diet to reduce our risk for heart disease, also lowers risk factors for Alzheimer’s disease.
Use it or lose it!  Science has also shown us that we can reduce our risk for any cognitive decline through learning new games, computer software, how to play an instrument, etc.
Social activity has also been shown to decrease our risk for cognitive decline.
Chronic Stress increases your risk for both heart disease and cognitive decline.

Based upon all of this scientific evidence, as well as the anecdotal evidence that I have seen myself (for instance - none of the Swami’s that I’ve known or read about ever got Alzheimer’s), here are my top recommendations for keeping the dreaded Alzheimer’s away:

1. Get 30 minutes of aerobic exercise at least 5 times a week. Walking, salsa dancing, swimming, tennis, biking, or any other activity you enjoy that gets your heart rate up.

Build muscle to pump up your brain. Weight and resistance training not only increase muscle mass, but also help maintain brain health. Combining aerobics and strength training is better than either activity alone. For instance, I often do a few push-ups while I’m waiting for a pot of water to boil, or several lunges while waiting in line at the copier, or grocery store. These are simple, easy steps that we can do to keep our mind and body in tip top shape. We get a double benefit here because exercise also reduces stress effects.

2. While I do not recommend one diet over another, everyone has heard of the Mediterranean diet. This diet contains plenty of fish, nuts, whole grains, olive oil, and fresh produce in all colors, which is exactly what we need for protecting our hearts and minds.  I also treat myself to an ounce of dark chocolate with a glass of red wine for the antioxidants! We should also reduce our intake of saturated fats and remove any trans fats from our diet. This means very little fast food, fried foods, packaged or processed foods. And get plenty of omega-3‘s to reduce inflammation. Cold-water fish like salmon, tuna, trout, mackerel, and sardines are great, but if you truly dislike fish, you can also supplement with Omega 3 fish oil capsules.

3. Study a foreign language, learn sign language, take up piano or another instrument, or start a new hobby. Or the classic, do lots of crossword puzzles! The greater the novelty and challenge, the more we beef up our brain capacity. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. You could also practice memorization. Start with something short, progressing to something a little more involved, such as the 50 U.S. state capitals, creating rhymes and games to strengthen these new memory connections.

4. Book clubs, weekly fitness classes, volunteering at a museum, library, or theater are great ways to remain socially active. As humans, we are highly socially evolved creatures and keeping up these activities is one of the best ways to improve memory and cognitive function. Play games with your grandkids, take them on hikes, teach them about flowers, insects, history or anything else that keeps your body and mind active and you will not only feel better, but think better too!

5. Stress reducing techniques like laughter and meditation are both fun and easy. Yes, I said meditation is easy. It’s not necessary to sit in an uncomfortable Yoga pose and make your mind completely blank. In fact, I recommend guided meditation for all Baby Boomers. We invented multi-tasking and shutting our multi tasking minds down is not easy. There are, however, thousands of guided meditations on the market to help our brains focus on relaxation, not the daily to-do list - perfectly designed for our generation! Try it – you’ll like it!

Best of Mental Health,

Kathi