As we go through life, we all hope we can maintain good physical
and mental health as long as possible. There is not much pleasure in
living a long life if our final years are spent in pain and if we lose
our ability to think and remember. As much as we may dread suffering
physical pain and illness in old age, many of us fear even more the
possibility that we might lose our mental capacities and end up
completely helpless in a nursing home.
Often the first hint that
our memory is starting to lose its sharpness happens around the fifth
decade of life. As people enter their middle years, they start to notice
more and more frequent lapses of memory, particularly their short-term
memory. They may enter a room to do something, and forget what it is.
They may be unable to recall the name of someone who used to live next
door. And they may start to worry that their forgetfulness is more than
just a harmless incident, they worry that it might be the first hint of
something far more sinister--perhaps the onset of Alzheimer's Disease.
Alzheimer's
is the name given to a very serious brain disease in which the brain
cells are killed by microscopic plaques and tangled fibers. The parts of
the brain needed to form and access recent memories are usually
destroyed first. Brain cell destruction spreads to other parts of the
brain, causing a loss of function, and eventually death follows.
At
present there is no known cure for Alzheimer's disease. Scientists are
racing to learn the cause, or causes of Alzheimer's, and to find a way
to stop the destruction of the brain once it starts. As baby boomers
age, millions of them will be at risk for acquiring Alzheimer's and
other serious brain diseases.
Alzheimer's disease is not the only
cause of loss of brain function in elderly persons. There are many other
causes that can lead to a diminishment of mental capacity or to
outright dementia in later years.
Fortunately, you can learn what
the risk factors are which are associated with a higher likelihood of
developing problems, and you can take steps to counteract them.
And
the good news is: you don't need to make a choice between looking after
your heart, or looking after your brain. In many cases, what's good for
the heart will benefit the brain as well.
High blood pressure is a
major risk factor in developing dementia. Not only does high blood
pressure damage brain cells directly, but it also increases the risk of
stroke, which will lead to the permanent destruction of brain cells. To
prevent strokes, have your blood pressure checked regularly, and if your
blood pressure is too high, work with your doctor to bring it down to a
safe level.
Diabetics are at particularly high risk for
developing dementia. If you are diabetic, it is very important to get
your blood sugar levels under control.
If you want to protect your
brain for the long term, avoid excess alcohol consumption. Long term
consumption of more than two alcoholic drinks a day can directly damage
brain cells, as well as deplete the body of important nutrients it
requires to function, particularly Vitamin B1 (thiamin).
Every
year, hundreds of thousands of people suffer brain injuries occur as a
result of automobile accidents. Many of these traumas could be prevented
or reduced by slowing down while driving, and by wearing a seat belt.
We
know that some senior citizens are able to live into their eighties and
nineties with their minds sharp and their bodies still spry. Will we be
among the lucky ones? Is it just a matter of random luck? Is losing our
mental powers as we age inevitable?
The good news is that
statistically the odds are on your side. Most people are able to keep
their thinking clear as they age unless they develop Alzheimer's
disease, heart disease, or diabetes. As long as the brain itself remains
healthy, older people can preserve their ability to learn, to think and
remember, although it may take them longer to process their thoughts
than it used to. And in some forms of mental skills, seniors are
actually able to outperform much younger people!
By studying the
health habits of senior citizens who have reached old age with their
minds and bodies intact, scientists have discovered some of the factors
that seem to be associated with better mental functioning in old age.
Based
on these studies, scientists believe that some of the factors that
influence whether or not you stay mentally healthy in your later years
are actually under your control.
There is some evidence that
people who have a diet high in antioxidants have lower rates of getting
Alzheimer's. Fresh fruits and vegetables, particularly those that have
strong, bright colors, tend to be high in protective antioxidants that
help repair damage to the body's cells caused by harmful chemicals
called free radicals.
People who consume greater levels of cold
water fish such as salmon, tend to have lower rates of Alzheimer's
disease. There are also vitamins, minerals and herbal supplements that
seem to have a protective effect on the brain. Higher intakes of Folic
acid are associated with a lower incidence of Alzheimer's disease.
People
who continue learning, who keep on reading, writing, and acquiring new
skills tend to be sharper in their mental skills as they age. Scientists
think that perhaps learning new things helps brain cells make more
connections.
If you want to follow in the footsteps of those who
manage to reach their later years with both their bodies and their minds
in good shape, make it a priority to eat well, exercise regularly, and
get sufficient sleep.
Reduce stress by learning to relax, take
pleasure in your family and friends, and find ways to connect with
causes greater than yourself. Keep learning, and look for ways to be
happy, no matter what your circumstances.