Forget me not

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Forget me not

Stave off Alzheimer's with blueberries

BY Sibylle Preuschat

http://www.nowtoronto.com/issues/2004-09-09/goods_health.php

 

NOW | SEP 9 - 15, 2004 | VOL. 24 NO. 2

 

Our pollution-laden environment is not kind to brains. Thus the widespread

fear folks have of losing their web of mental connections.

 

Alzheimer's disease is hitting more people in their 40s and 50s, while one

in 10 of those over 65 develop the illness. So it pays to get in touch with

the latest thinking on how to lower your risk early in life.

 

Being proactive is even more important if you have bad genes. You're much

more likely to develop an ailing brain if you've got a relative with the

disease. Women are more vulnerable, as are people of African or Hispanic

descent. Alzheimer's is also linked to high blood pressure, head trauma and

stroke.

 

Whether or not Alzheimer's can be prevented is a matter of debate. But

there's evidence that you can protect yourself to a degree, no matter your

inheritance or health issues. First, ditch your cigarettes . S mokers have

four times the rate of Alzheimer's as non-smokers. After your tobacco,

throw out your margarine and any foods containing hydrogenated oils. These

contain trans fatty acids that interfere with your brain's ability to

produce the energy it needs.

 

And that's a lot of energy – 25 per cent of your bodily output! Keep your

brain well supplied by shunning the energy drains catalyzed by white flour,

sugar and coffee, and sticking to the complex carbohydrates found in whole

grains, legumes and vegetables to fuel your engines.

 

Doing regular cerebral exercise and daily meditation lowers levels of both

damaging free radicals and cortisol, a stress hormone that damages brain

tissue.

 

What the experts say

 

" The most famous fruit for helping your brain is blueberries . Amongst

vegetables, spinach is good. It's important in this day and age to have

supplements, since locally grown, organic food that's cooked leisurely is

not usually available. Yoga postures and breathing techniques , done on a

regular basis, stimulate the nervous system and the glandular, blood and

energy systems. Yogis last a long time; their mental faculties are pretty

good. Yogis teach lots of meditations geared to building brain longevity. "

 

YOGI AKAL , director, International Centre for Yogic Arts and Sciences,

Toronto

 

" People who engage in more cognitively demanding activities have a lower

risk of developing Alzheimer's. The thinking is that those activities don't

prevent Alzheimer's but prolong the period of time before a person develops

it. Find an activity you like that makes you think hard about something,

solve problems or remember things, and do it regularly. It could be playing

chess, going to a museum, reading books, or learning music. "

 

ANGELA TROYER , psychologist, memory and aging program, Baycrest Centre for

Geriatric Care, Toronto

 

" Aluminum has been linked with Alzheimer's. Avoid aluminum cooking utensils

and foil . Some antacids, antiperspirants, baking powders, non-dairy

creamers and table salt additives contain aluminum as well. A diet high in

whole grains, legumes and leafy greens provides magnesium , which competes

with aluminum for absorption. Zinc slows down degenerative brain damage –

food sources are raw pumpkin seeds , fish and shellfish , brewer's yeast

and nuts . (To protect the brain from toxins) a person can use cleansing

herbs for a couple of weeks at a time, a couple of times per year. Simmer

dandelion root for five to 10 minutes, then add a couple of teaspoons of

nettle leaves and oatstraw , which nourish the nervous system, and let

steep 10 minutes. Take one cup before each meal. "

 

BRUCE ROBERTSON , medical herbalist, Toronto

 

" People who use anti-inflammatory herbs or drugs in their younger years

have a lower risk of developing Alzheimer's. From a nutritional point of

view, vitamin C (2,000 mg daily) and E (800 IU mixed tocopherols daily)

decrease free radicals. All the B vitamins , but especially B12 , help

maintain proper brain chemistry. Essential fatty acids , especially fish

oils , are incredibly important for decreasing inflammation. Turmeric is a

very important herb for decreasing risk of Alzheimer's. It increases

acetylcholine, the main neurotransmitter involved in memory and cognitive

functions. Eating turmeric (in curry) is a good idea – it's also got

anti-cancer effects. "

 

ERIN TRUSCOTT-BROCK , naturopathic doctor, Toronto

 

" The four pillars of brain longevity are nutrition – including

memory-specific nutrients – stress management, physical and mental

exercise, and drugs and hormones when indicated. Studies of Alzheimer's

patients show they have a shrunken hippocampus, the brain's memory centre.

The stress hormone cortisol injures and kills brain cells, especially in

the hippocampus. I've seen patients with Alzheimer's who developed the

illness after many years of a very stressful lifestyle. Daily medition is

one of the most powerful ways to lower cortisol levels. "

 

DHARMA SINGH KHALSA , MD, director, Alzheimer's Prevention Foundation

International, author, Brain Longevity and The Better Memory Kit, Tucson, AZ