At the risk of being repetitious, I just wanted to pass along some good information on keeping your brain intact while you are pursuing a life of healthy eating and regular exercise. That’s why you’re reading this blog, right?
The seven guidelines to reduce risk of Alzheimer’s disease are:
- Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”
- Eat plant-based foods. Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should replace meats and dairy products as primary staples of the diet.
- Consume 15 milligrams of vitamin E, from foods, each day. Vitamin E should come from foods, rather than supplements. Healthful food sources of vitamin E include seeds, nuts, green leafy vegetables, and whole grains. Note: The RDA for vitamin E is 15 milligrams per day.
- Take a B12 supplement. A reliable source of B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 micrograms per day for adults), should be part of your daily diet. Note: Have your blood levels of vitamin B12 checked regularly as many factors, including age, impair absorption.
- Avoid vitamins with iron and copper. If using multivitamins, choose those without iron and copper, and consume iron supplements only when directed by your physician.
- Choose aluminum-free products. While aluminum’s role in Alzheimer’s disease remains a matter of investigation, those who desire to minimize their exposure can avoid the use of cookware, antacids, baking powder, or other products that contain aluminum.
- Exercise for 120 minutes each week. Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking, three times per week.
Other preventive measures, such as getting a minimum of seven hours of sleep each night and participating in 30 to 40 minutes of mental activity most days of the week, such as completing crossword puzzles, reading the newspaper, or learning a new language, can only help boost brain health.
Before you leave, just wanted to pass on a reminder about my Page – Important facts about your brain – and exercise benefits.