I have often heard people express the desire to grow old only if they can keep their mental function in the golden years.  Most of us wouldn’t mind the miscellaneous aches and pains if only we can avoid losing our memory or the ability to manage our affairs. New research points to several health habits that may increase your chances of keeping a healthy mind and preventing Alzheimer’s disease.
     The American Journal of Neurology published a study this month that involved 460 participants who had IQ tests at the age of 11.  At age 79, these subjects were given the same IQ test. The researchers compared the scores and then questioned the subjects about all aspects of their lifestyles and tested their physical fitness. The important message from this study is that physical fitness has a greater impact on the level of brain function in old age than childhood IQ level. In other words, if you have two people with the same IQ at age 11, the more physically fit individual will have better brain function at age 79. The study authors suggest that regular aerobic exercise like walking, biking, or swimming can be important for preventing mental decline.
    The Alzheimer’s Association suggests that maintaining a healthy weight in middle age may help protect your brain. A long term study of 1500 adults found that those who were obese in middle age were twice as likely to develop some type of dementia or brain disease. Those with high cholesterol and high blood pressure had six times the risk of dementia. Eating a heart healthy diet and keeping calories in check may do more than prevent heart disease and diabetes.
    Columbia University Medical Center in New York studied almost 2000 adults with an average age of 76, including 194 who had Alzheimer’s disease. The researchers examined what these study participants had eaten over the past year. Those with a diet most like the Mediterranean diet were 68 percent less likely to develop Alzheimer’s disease than those with a “meat and potatoes” type diet. What is the Mediterranean diet?
It consists of lots of fruits, vegetables, beans, peas, nuts, whole grain cereals, olive oil and fish with less red meat and high-fat dairy products. Usually this healthy meal is accompanied by a glass of red wine.
    The Alzheimer’s Association suggests eating more of those foods that are high in antioxidants. Antioxidants protect the body from harmful substances known as free radicals that damage body tissues. In general, the vegetables and fruits with rich color are the best sources of these antioxidants. Good choices are blueberries, strawberries, red grapes, plums, raspberries, raisins, oranges, cherries, spinach, kale, brussels sprouts, broccoli, beets, corn, eggplant, turnip greens and red bell peppers. Nuts are a good source of these protective substances and can be used for a between-meal snack. Cold water fishes such as salmon, tuna, halibut and mackerel contain beneficial Omega-3 fatty acids and should be eaten three times a week. Healthy aging depends on good habits now.