HEALTHY INITIATIVES FOR THE AGINGd2oqb2vjj999su.cloudfront.net/users/000/048/605/150... ·...
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BRAIN FITNESS
HEALTHY INITIATIVES
FOR THE AGING
Presentation by Terry Dunlop, D.BH, MS
Brain Facts
When it comes to brain speed,
every millisecond counts.
Brain speed does decline with
age, HOWEVER, …………….
Research has proven you can
retrain your brain to speed it
up.
Presentation by Terry Dunlop, D.BH, MS
The aging brain reveal’s itself
in how well you can follow a
conversation or remember it,
or how fast you react to
dangers, surprises, or quickly
changing conditions.
Brain Facts
If you don’t take care of your brain, you lose on average 85,000 brain cells a day. That is what causes aging.
Presentation by Terry Dunlop, D.BH, MS
BrainFacts.org
On average women say 7,000 words per day. Men manage just over 2000.
Brain Facts
Presentation by Terry Dunlop, D.BH, MS
BrainFacts.org
Laughing lowers levels of stress hormones and strengthens the immune system.
Adults only laugh 15 to 100 times a day.
Six-year-olds laugh an average of 300 times
a day.
What Is Cognitive Impairment?
Presentation by Terry Dunlop, D.BH, MS
• Making a bad decision once
in a while
• Missing a monthly payment
• Forgetting which day it is and
remembering later
• Sometimes forgetting which
word to use
• Losing things from time to
time
Signs of Cognitive changes from the normal aging process
Alzheimer’s Association (alz.org)
Signs of Dementia/Alzheimer’s?
Presentation by Terry Dunlop, D.BH, MS
• Poor judgment and decision making
• Inability to manage a budget
• Losing track of the date or the season
• Difficulty having a conversation
• Misplacing things and being unable to retrace steps to find them
Alzheimer’s Association (alz.org)
The Neuro-degenerative process of Dementia
Presentation by Terry Dunlop, D.BH, MS
Plaques, Tangles, Loss of connections among brain cells, Inflammation, death of brain cells
10 Warning Signs of Alzheimer’s
Presentation by Terry Dunlop, D.BH, MS
1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks at home, at work or at leisure
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words in speaking or writing
7. Misplacing things and losing the ability to retrace steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood and personality
Alzheimer’s Association (alz.org)
Current Research on Dementia
Can Dementia and Alzheimer’s Disease be
delayed and in some cases, even
Prevented!!!
Presentation by Terry Dunlop, D.BH, MS
1/3 of all the alzheimer's cases world
wide could have been prevented.
International Dementia Research Institute (2014)
Prevention Measures
Presentation by Terry Dunlop, D.BH, MS
Prevention Measures - Nutrition
Presentation by Terry Dunlop, D.BH, MS
Healthy Brain Western Diet Brain
Cheese Burger & Fries Mediterranean-style diet
Prevention Measures - Nutrition
Presentation by Terry Dunlop, D.BH, MS
Common Nutritional Deficiencies
(Melamed, M.L., et al , 2008); (Zhang, R. and D.P. Naughton, 2010)
A recent study in the European Journal of Clinical Nutrition (March 2012)
reported that by following a Mediterranean diet (eating less red meat and les
s fats) you will improve your physical, mental, emotional and social functio
ning.
Prevention Measures - Nutrition
Presentation by Terry Dunlop, D.BH, MS
Processed Sugars Excess Gluten
Omega 6 (Fatty Acids) Saturated Fats
Decreases
Cognitive
Functioning
Molteni, et al., 2002
Prevention Measures – Sleep Benefits
Presentation by Terry Dunlop, D.BH, MS
Why is 7 to 8 hours of Sleep is important to Brain Health?
Stages 3 & 4 - restorative sleep, 10-20% of sleep
Neurotransmitters are synthesized: Norepinephrine (NE) = Concentration, heart rate, and
stress response
Dopamine (DA) = Mental Alertness, blood vessels, kidney function, & endocrine system function.
Serotonin (5-HT) = regulates mood, appetite, sleep, cognitive functions, including memory and learning.
A study published in the Journal of Neuroscience in December 2008, Healthy sleep is important to our cognitive performance, being productive, our immune system, and overall well being”.
NOTE: 9 hours or more of sleep is associated with 58% increased risk of dementia-specific mortality. (Benito-Leon,et,al. 2014)
Prevention Measures – Sleep Benefits
Presentation by Terry Dunlop, D.BH, MS
Why is REM Sleep is important for Brain Health?
REM Sleep
Provides energy to brain and body, Supports daytime performance
Brain is active and dreams occur, Body becomes immobile and
relaxed, as muscles are turned off, High global cerebral blood flow
Prevention Measures - Medical
High Blood Pressure (Hypertension) - and stroke are
highly prevalent risk factors for cognitive impairment
and dementia.
Diabetes mellitus is a vascular risk factor that may
increase the risk of dementia through its associations
with vascular dementia.
Presentation by Terry Dunlop, D.BH, MS
2 Major Medical conditions linked dementia
Journal of Cerebral Blood Flow & Metabolism (November 2013) Neurobiology of Disease(Kwon, et al., 2014)
Prevention Measures - Exercise
Presentation by Terry Dunlop, D.BH, MS
Walking stabilizes cognitive
functioning.
Exercise counteracts declining
hippocampus function in aging
and Alzheimer's disease.
Winchester, et.al, (2012); Intlekofer, K. A., & Cotman, C. W. (2012
Famous Quote: If you don’t use it, you will lose it”
Brain Scans of - Activities
Presentation by Terry Dunlop, D.BH, MS
Music Prayer/Meditation
Social Media
SUMMARY:
Presentation by Terry Dunlop, D.BH, MS
References
Presentation by Terry Dunlop, D.BH, MS
Adlard, P. A., Perreau, V. M., Pop, V., & Cotman, C. W. (2005). Voluntary Exercise Decreases Amyloid Load in a Transgenic Model of Alzheimer's Disease. The Journal of Neuroscience, 25(17), 4217-4221. doi: 10.1523/jneurosci.0496-05.2005
Benito-Leon, J, Louis, E, Villarej--Galende, A, Romero, J, & Bermejo-Pareja, F. (2014). Long sleep durati
on in elders without dementia increases risk of dementia mortality (NEDICES) . Neurology, 83, 1530
–1537.
Bischoff-Ferrari, H.A. and W. Willett Comment on the IOM Vitamin D and Calcium Recommendations Harvard School of Public Health: The Nutrition Source, 2010.
Blumenthal, J. A., Babyak, M. A., & Sherwood, A. (2009). Diet, exercise habits, and risk of Alzheimer dis
ease. JAMA: Journal of the American Medical Association, 302(22), 2431. doi: 10.1001/jama.2009.1
790
Davey, R. (2008). Impact of the living environment on health behaviors. Medical Research Council. Retri
eved from http://www.mrc.ac.uk/research/initiatives/national-prevention-research-initiative-npri/npri-c
ase-studies-diet-and-physical-activity/
Genes home reference. (2014). U.S. National Library of Medicine. Retrieved from http://ghr.nlm.nih.gov/gene/APOE
Eggermont, L., Swaab, D., Luiten, P., & Scherder, E. (2006). Exercise, cognition and Alzheimer's disease: More is not necessarily better. Neuroscience and Biobehavioral Reviews, 30(4), 562-575. doi: 10.1016/j.neubiorev.2005.10.004
References
Hayes, S. M., Hayes, J. P., Cadden, M., & Verfaellie, M. (2013). A review of cardiorespiratory fitness-related neuroplasticity in the aging brain. Frontiers in Aging Neuroscience, 5, Article ID 31.
Intlekofer, K. A., & Cotman, C. W. (2012). Exercise counteracts declining hippocampal function in aging and Alzheimer's disease. Neurobiology of Disease. doi: 10.1016/j.nbd.2012.06.011
Journal of Cerebral Blood Flow & Metabolism 33, 1696-1706 (November 2013) doi:10.1038/jcbfm.2013.159
Kwon, J, Lee, E, Kim, S, Kim, J, Kim, H, Han, J, & Shin, C. (2014). Diabetes augments cognitive dysfunction in chronic cerebral hypoperfusion by increasing neuronal cell death: Implication of cilostazol for diabetes mellitus-induced dementia. Neurobiology of Disease, 12–23.
Lee, John H. MD; O'Keefe, James H. MD; Bell, David MD; Hensrud, Donald D. MD,MPH; Holick, Michael F. MD, PhD "Vitamin D Deficiency: An Important, Common, and Easily Treatable Cardiovascular Risk Factor?" Journal of American College of Cardiology Vol. 52, No. 24, 2008
Littlejohns, T, Henley, W., Lang, L, Annweiler, C, Beauchet, O, Chaves, H.M., & Fried, L. (2014). Vitamin D and the risk of dementia and Alzheimer disease. Neurology, 83, 920–928.
Melamed, M.L., et al., 25-Hydroxyvitamin D Levels and the Risk of Mortality in the General Population. Archives of Internal Medicine, 2008. 168(15): p. 1629-1637 Lappe JM, Travers-Gustafson D, Davies KM, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007; 85(6):1586-91
Middleton, L. E., Kirkland, S. A., Maxwell, C. J., Hogan, D. B., & Rockwood, K. (2007). Exercise: A potential contributing factor to the relationship between folate and dementia. Journal of the American Geriatrics Society, 55(7), 1095-1098. doi: 10.1111/j.1532-5415.2007.01238.x
Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-Pinilla F. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):803-14.
Presentation by Terry Dunlop, D.BH, MS
References
Omega-3 fatty acids | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids#ixzz3IKBRMLBU University of Maryland Medical Center
van Paasschen, J., Clare, L., Yuen, K. S. L., Woods, R. T., Evans, S. J., Parkinson, C. H., . . . Linden, D. E. J. (2013). Cognitive rehabilitation changes memory-related brain activity in people with Alzheimer disease. Neurorehabilitation and Neural Repair, 27(5), 448-459.
Winchester, J., Dick, M. B., Gillen, D., Reed, B., Miller, B., Tinklenberg, J., & Cotman, C. W. (2012). Walking stabilizes cognitive functioning in Alzheimer's disease (AD) across one year. Arch Gerontology Geriatrics. doi: 10.1016/j.archger.2012.06.016
Yamaguchi, H., Maki, Y., & Yamagami, T. (2010). Overview of non-pharmacological intervention for dementia and principles of brain-activating rehabilitation. Psychogeriatrics, 10(4), 206-213. doi: 10.1111/j.1479-8301.2010.00323.x
Zhang, R. and D.P. Naughton, Vitamin D in health and disease: Current perspectives. Journal of Clinical Nutrition, 2010. 9(65).
Presentation by Terry Dunlop, D.BH, MS