[NFBV-Seniors] Email 1 of 3 - healthy living handout 1.docx

Thu Jan 24 19:21:20 UTC 2019

Attached and below is a handout from last night’s Healthy Brain, Healthy Body Seniors conference call.

Email 2 will contain the WorkBook that our speaker talked about.

Email 3 will provide instruction to access last night’s Recording.

Nancy Yeager

(703)283-2524

Nancyyeager542 at comcast.net <mailto:Nancyyeager542 at comcast.net> 

hlbb_handouts_6_per_pg.pdf

1 

healthy living for 

your brain and body 

tips from the latest research 

• Identify the reasons for taking care of yourself as 

you age 

• List strategies to age well in the following areas: 

– Physical health and exercise 

– Diet and nutrition 

– Cognitive activity 

– Social engagement 

• Make your own plan for healthy aging using the 

Healthy Living for Your Brain and Body: Tips 

from the Latest Research workbook 

2 

Program overview 

• Aging well depends on your: 

– Genes 

– Environment 

– Lifestyle 

• Lifestyle choices may 

help keep your body and 

brain healthy 

3 

Aging and health 

• The brain is the control 

center of the body 

• There are 100 billion nerve 

cells, or neurons, creating 

a branching network 

• Signals traveling through 

the brain form memories, 

thoughts and feelings 

• Alzheimer’s disease 

destroys brain cells 

4 

The brain and how it works 

• Heart and brain are interrelated 

– What you do to protect your heart can also 

help your brain continue to operate at its best 

• The brain needs blood flow 

– The brain depends on oxygen and adequate 

blood flow to work well 

– 25% of blood from every heartbeat goes to 

the brain 

5 

Heart-brain connection 

• Dementia is caused by many different diseases 

and conditions 

• It is not part of normal aging 

• Alzheimer’s disease is most common cause of 

dementia 

• Known risks for Alzheimer’s includes age, 

genetics, head injury, cardiovascular factors and 

fewer years of formal education 

• Therapies for Alzheimer’s can treat symptoms, 

but cannot cure, prevent or even slow disease 

progression 

6 

Dementia and Alzheimer’s 

2 

7 

Taking care of yourself as you age 

8 

Physical health and exercise 

What we know 

• Cardiovascular activity may reduce your 

risk of cognitive decline 

• Regular and vigorous exercise leads to 

increased blood flow – other physical 

activities may also yield benefits 

• There is no single recipe 

9 

Physical health and exercise 

Woodley discusses developing exercise 

as a habit in his life. 

10 

What we can do 

• Do something you like 

• Start out small 

• Move safely 

• Get your heart rate up 

• Ask friends to join you 

• Check with your doctor 

before you start 

11 

Physical health and exercise 

12 

Physical health and exercise 

What we can do 

• Stop smoking 

• Avoid excess alcohol 

• Get adequate sleep 

• Avoid head injury 

• Manage stress 

• Treat depression 

• Visit your doctor regularly 

3 

What we can do 

Monitor numbers and take 

action 

• Blood pressure 

• Blood sugar 

• Weight 

• Cholesterol 

13 

Physical health and exercise 

14 

Diet and nutrition 

15 

Diet and nutrition 

What we know 

• What’s good for the heart may also be good for 

the brain 

• Nutritious food is fuel for the brain 

• Following some dietary guidelines can reduce 

your risk of heart disease, cancer, Parkinson’s 

disease, Alzheimer’s disease, stroke and 

diabetes 

Martha Clare Morris, Sc.D., is the 

Director of the Section of Nutrition and 

Epidemiology in the Department of 

Internal Medicine at Rush University. 

16 

EAT 

• Vegetables 

• Fruits 

• Nuts, beans and 

whole grains 

• Lean meats, fish and 

poultry 

• Vegetable oils 

AVOID 

• Saturated/trans fats 

• Processed foods 

• Solid fat, sugar and 

salt 

• Deep-fried foods 

• Unhealthy fast foods 

What we can do 

17 

Diet and nutrition 

What we can do 

• Consult reputable sources about: 

– Dietary supplements 

– Vitamins 

• Work with your doctor 

18 

Diet and nutrition 

4 

19 

Cognitive activity 

What we know 

• Keeping your mind active forms new 

connections among brain cells 

• Cognitive activity encourages blood flow to the 

brain 

• Mentally stimulating activities may possibly 

maintain or even improve cognition 

• Engaging in formal education will keep your 

brain healthy and can provide protection against 

developing dementia 

20 

Cognitive activity 

David Bennett, MD, is the Director 

of the Rush Alzheimer ’s Disease Center 

in Chicago. 

21 

What we can do 

• Read books and articles that challenge and 

inspire you 

• Complete puzzles and play games that are 

challenging for you 

• Learn new skills or hobbies 

• Engage in ongoing learning 

22 

Cognitive activity 

23 

Social engagement 

What we know 

• Social engagement is associated with living 

longer with fewer disabilities 

• Staying engaged in the community offers you an 

opportunity to maintain your skills 

• Remaining both socially and mentally active may 

support brain health and possibly delay the 

onset of dementia 

24 

Social engagement 

5 

What we can do 

• Visit with friends and family 

• Engage with others 

• Stay involved in the community 

• Volunteer outside the home 

• Join a group or club 

25 

Social engagement 

Take care of your health 

• Get moving 

• Eat right 

• Keep your mind active 

• Stay connected with others 

Combine all four to achieve maximum benefits 

26 

Putting all four pieces together 

William This, Ph.D., is the Senior 

Scientist in Residence in the Medical and 

Scientific Relations Department of the 

Alzheimer ’s Association’s National office. 

27 

• Begin today 

• Start small and build 

• Do what you enjoy and stick 

with it 

• Make healthy choices 

• Make a plan 

• Get support from others 

• Have fun 

28 

What you can do NOW 

• If it’s too good to be true – it’s probably not true! 

• Be cautious when you hear huge promises or 

reports of miracle cures 

• Do thorough research 

• Consult trusted, reputable professionals 

– Your doctor 

– Your local pharmacist 

– The Alzheimer’s Association 

29 

Be a savvy consumer 

30 

® alz.org 

800.272.3900 

 Alzheimer ’s Navigator 

 Community Resource Finder 

 ALZConnected 

 Alzheimer ’s and Dementia 

Caregiver Center 

 Safety Center 

 24/7 Helpline – Available all 

day every day 

alz.org/findus 

training.alz.org 

 Support groups, education 

programs and more 

available in communities 

nationwide 

 Free online education 

programs available at 

training.alz.org 

Contact us – we can help 

6 

31 

Get involved 

advocate 

volunteer 

32 

Additional resources 

Programs in community 

- Local Area Agency on Aging 

- Local senior centers 

- Community park programs 

- Local health clubs, YMCAs 

and YWCAs 

National resources 

- National Institutes of Health/ 

National Institute on Aging 

- “What’s on Your Plate?” 

- “Go4Life” 

- Administration on 

Community Living 

- “Brain Health as You Age” 

- U.S. Department of Agriculture: 

Cooperative Extension System 

- Centers for Disease Control 

and Prevention 

Alzheimer ’s Association 

We’re here. All day, every day. 

24/7 Helpline: 800.272.3900 

alz.org® 

Questions? 

35 34

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