Habits to help prevent Dementia: Eat healthy food

6. Eat a Balanced, Anti-Inflammatory Diet

The food you eat can enhance brain function, prevent disease, and improve memory. Although each person is unique and has personalized nutritional needs, eating a variety of healthy foods in their whole-food forms provides your body with essential nutrients that protect, relax, and nourish your brain.

An anti-inflammatory diet centers on eating real, whole foods without added refined sugars, processed carbohydrates, and artificial ingredients. Incorporate a wide variety of colourful organic vegetables, natural fibre, essential phytonutrients, and probiotics to nourish a healthy microbiome and squelch excess inflammation.

There are certain foods that are especially supportive of cognition and healthy brain function:

• Regular walnut consumption boosts overall cognitive functioning by reducing inflammation and improving brain health.
• Curcumin in turmeric has neuroprotective and anti-inflammatory properties that help prevent the development of neurodegenerative diseases like Alzheimer’s disease.
• The brain is largely composed of fatty acids, so it is not surprising that consumption of omega-3–rich foods like salmon and sardines are associated with a reduced risk of cognitive decline and Alzheimer’s disease.

Berries and cherries are rich in anthocyanins. These powerful antioxidants help prevent damage caused by free radicals that can contribute to neurodegeneration.

By Jennifer Weinberg written on November 26, 2019, and published online at https://chopra.com

Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

Habits to help prevent Dementia:

 5. Cultivate a Supportive Network of Friends

Social isolation can impair immune function and increase inflammation. These changes may contribute to the development or worsening of numerous health issues.

Research has found that loneliness is associated with an increased risk of dementia in older adults. A lack of social support is also associated with poor sleep habits, increased risk of depression, and other damaging effects on cognitive and psychological functions.

Having a supportive network of friends and meaningful social connections is crucial for a healthy, balanced life and brain. Be truly present with loved ones and make an effort to deepen your connections. Schedule quality time with friends to engage in activities you enjoy. Practice doing things for and with people you love, as well as random acts of kindness. Communicate consciously and compassionately to build healthier relationships.

By Jennifer Weinberg written on November 26, 2019, and published online at https://chopra.com

Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

Happy Birthday

It is always hard to be apart from the ones you love on special days. Today is my daughter's birthday here but it was her birthday yesterday where she lives. I was going to say home but I could not do it, as I still believe that where her mom and I live and where she grew up is her home. 

I hope that the celebration of your birthday was filled with friends, your Aussie family and love. It has been a long time since we have seen each other and her mom and I miss her. We hope that COVID restrictions will be relaxed soon so that the planned trip to Canada in January can be booked and taken. We will then celebrate all of the holidays and special days we have missed because of the Pandemic. We look forward to celebrating three birthdays and two Christmas when we get together. We cannot wait.

Habits to help prevent Dementia: Get a good nights sleep

3. Develop Good Sleep Habits

Your brain needs sleep and is remarkably active during this time when the body rests. Science shows that sleep is crucial for brain remodelling and function. It is the time when the brain focuses on removing metabolic waste products, processing information, and consolidating memories.

For example, research shows that the junctions between nerve cells, called synapses, grow during daytime stimulation and then shrink by nearly 20 percent while you sleep. This process serves to “reset” the brain to create room for more growth and learning the next day.

Getting regular, adequate sleep is necessary for good brain health. Without adequate sleep, humans experience cognitive deficits of many kinds, including attention issues and declines in the ability to learn and process information.

For maximum rejuvenation and brain function, aim for a minimum of seven to nine hours of sleep each night. Promote restful sleep by practicing a soothing evening routine to prepare your mind and body for sleep. Maintain a set sleep schedule and create a comfortable, healthy sleeping environment.

By Jennifer Weinberg written on November 26, 2019, and published online at https://chopra.com

Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.