In March I saw a presentation by two women from the Hudson Valley Alzheimer’s Association.  These presentations are available to any community organization who requests them. Just last week, the Cornell Cooperative Extension in Liberty hosted the Building Brain-Healthy Habits presentation that I saw.  In fact, if you check their website at www.alz.org/hudsonvalley and search Education Programs, you will see that they have many offerings in Sullivan County and also free online programs for anyone who is interested.

Their talk made an impression. If you are interested in Alzheimer’s as a caregiver or as someone who hopes to have a healthy brain as you age, I urge you to check out their informative programs and supports.

So how does one build Brain-Healthy Habits? The answers may seem obvious, but they bear repeating. As the Alzheimer’s website notes, “U.S. POINTER is a clinical trial to evaluate whether lifestyle interventions that simultaneously target multiple risk factors protect cognitive function in older adults (age 60-79) at increased risk for cognitive decline. It is the first such study to be conducted in a large group of U.S. residents.”

In this randomized trial, over 2,000 adults at increased risk for cognitive decline volunteered to either maintain their lifestyle with occasional meetings suggesting lifestyle changes or were chosen to enter the structured lifestyle program with regular meetings, with prescribed lifestyle changes. Again, from the website: “Results from the U.S. POINTER clinical trial found that two lifestyle interventions targeting a combination of physical activity, improving nutrition, cognitive and social challenge, and health monitoring improved cognition in older adults at risk of cognitive decline.”

So, what is the magic prescription that helps us seniors age with a healthy brain? We need to eat what the Alzheimer’s Association calls a MIND diet. The MIND diet consists of “dark, leafy greens, berries, nuts, and whole grains, olive oil and fish, and limits sugar and unhealthy fats.”  I’m not going to lie, living alone makes it tough to eat as well as I should. I often find myself just grabbing whatever is easy rather than planning and preparing a decent meal. Shame on me, and it’s something I have to work on.

Another recommendation of the study is exercise. As they put it: “Physical exercise: 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week.” That sure seems like a lot for a girl such as myself whose major activity is going down internet rabbit holes. But recently I signed up for a walking tour, so I started walking to get myself in shape.  I am officially a Sweaty Betty, out there walking for miles with a pack on my back.  And surprisingly, not finding it terribly horrible.  In fact, I’m rather enjoying it. 

The third recommendation from the study focused on cognitive health. “Cognitive exercise: Computer-based brain training program three times a week for 30 minutes, plus regular engagement in other intellectually challenging and social activities.”  I am not sure what brain training program they used, but I find that doing crosswords and other word puzzles every day helps to keep me sharp.  In addition, I don’t think we can over-emphasize the importance of social activities.  Keeping yourself out there “among the living” as my mother used to say, is so important.

Finally, make sure you get regular medical checkups to monitor weight, blood pressure and lab results.  In other words, take care of yourself. I highly recommend seeing a presentation from the Alzheimer’s Association. Check out their website for more details.