Physical & Mental Exercise & a Heart-healthy Diet Help Maintain Cognitive Function

A Healthy Lifestyle May Delay or Prevent Alzheimer’s  Onset

Evelyn E. Smith 
Revised July 2, 2014

Research shows that regular aerobic exercise five or more days per week, maintaining a healthy Body Mass Index, eating a diet that is rich in fruits and vegetables, and exercising the mind protects against the development of dementia.  The same factors that contribute to cardiovascular disease and diabetes—being overweight, not exercising, and not eating a balanced diet—also correlate with a high incidence of Alzheimer’s. But even in the 60s, it’s not too late to reverse damage produced by life style choices. Meanwhile, it's not too early for the entire family to strive for a healthy lifestyle.

Balsamo, S., Willardson, J. M., & Frederico, S. et al. (2013, May 24).  Effectiveness of exercise on cognitive impairment and Alzheimer's disease. International Journal of General Medicine, 24(6), 387-91. doi: 10.2147/IJGM.S35315. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23737675

Although more studies are needed to determine how exercise helps prevent Alzheimer’s, a study of recent medical literature shows that aerobic and strength-training exercise act as a non-pharmacological intervention in preventing cognitive decline.  Accordingly, preventing Alzheimer’s may depend on healthy lifestyle habits and a structured physical fitness program.

Bonner, Allison P. & Cousins, Sandra O'Brien. (1996). Exercise and Alzheimer's Disease: Benefits and barriers. Activities, Adaptation & Aging, 20 (4), 21-34. doi: 10.1300/J016v20n04_02. [Abstract only]. Retrieved from http://www.tandfonline.com/doi/abs/10.1300/J016v20n04_02#.UtlsIRDnaM8

Regular physical activity, such as walking, may alleviate some of the negative characteristics of Alzheimer’s disease.  Bonner and Cousins hypothesize that exercise 1) stimulates the brain’s cortex, 2) strengthens the immune system, and 3) regulates the arteriosclerotic disease process in the brain.

Elwood, P., Galante, J, Pickering, J., & Palmer S,, et al. (2013, December 9). Healthy lifestyles reduce the incidence of chronic diseases and dementia: Evidence from the Caerphilly Cohort Study. PLoS ONE, 8(12): e81877. doi:10.1371/journal.pone.0081877.  Retrieved from http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0081877

Starting in 1979, the Caerphilly Prospective Study (CaPS) questioned and examined 2,235 men aged 45–59 years for over 30 years men in Caerphilly, Wales, to determine if there is a relationship between a healthy lifestyle and the incidence of diabetes, vascular disease, cancer, cognitive impairment, and dementia and determined that  following all five aspects of a healthy life style was low (under 1 percent) while only five percent followed four of the five behaviors that make for a healthy life style: 1) not smoking, 2) maintaining a BMI of 18 to under 25; 3) five or more servings per day of fruits and vegetables (the study had to reduce this number to 3 servings because of non-participation), 4) regular exercise, walking two or more miles per day, cycling ten or more miles per day or exercising vigorously as a daily habit and drinking within the study guidelines and drinking three or fewer units per day with abstinence not treated as a healthy behavior. Following a healthy lifestyle didn’t significantly reduce cancer with the exception of not smoking, but all causes of mortality fell when the men followed four of the five healthy lifestyle behaviors.  The men were questioned and examined five years after researchers established a baseline, and cognitive function was now tested as well.  Then in 2004, researchers examined the participants, now aged 70 to 85 years, for evidence of cognitive impairment. Only 8 percent followed none of the healthy lifestyle behaviors, 31 percent followed one behavior, 36 percent followed two healthy behaviors, 19 percent followed three healthy behaviors, 5 percent followed four of the five healthy behaviors, and only 0.1 percent regularly adhered to all five healthy behaviors.

The risk of diabetes, and vascular disease decreased 50 percent when the men followed four of the five behaviors of a healthy lifestyle as did the incidence of dementia, which declined 60 percent.  Lifestyle behavior also changed over time as smoking declined, and the men consumed more fruits and vegetables.  However, weight increased and exercised declined.  Even so, the adoption of a truly healthy lifestyle remained low and didn’t really change during the 30 years.

Exercise may be the best medicine for Alzheimer's Disease. (2013, July 30).  Science Daily.  Retrieved from http://www.sciencedaily.com/releases/2013/07/130730123249.html

Research conducted by the University of Maryland School of Public Health’s Department of Kinesiology suggests that exercise may improve mental functioning for those at risk for Alzheimer’s disease by improving the brain activity associated with memory. In a 12-week moderate exercise program, study participants with mild cognitive disease not only improved that memory recal for also their brain function, by using fewer neural resources to perform the same tasks.  Additionally, both a control-group of older adults between 60 and 88 years old as well as the individuals diagnosed with Mild Cognitive Impairment improved both their cardiovascular fitness by ten percent as well as their retrieval of memories by walking on a treadmill 150 minutes a week.

Hayes, S.M., Hayes, J.P,  & Cadden, M. et al. (2013, July 12). A review of cardiorespiratory fitness-related neuroplasticity in the aging brain.  Frontiers in Aging Neuroscience, 5(31). doi: 10.3389/fnagi.2013.00031. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23874299

Structural Magnetic Resonance Imaging studies performed since 2008 consistently show a positive relationship between cardiorespiratory fitness and brain volume in cortical regions, although support for a positive relationship between cardiorespiratory fitness and medial temporal lobe volume was less consistent. Researchers thus infer that aerobic exercise and cardiorespiratory fitness contribute to healthy brain aging.

Helzner, E. P., Scarmeas, N., & Cosentino, et al. (2007, December).  Leisure activity and cognitive decline in incident Alzheimer disease. Archives of Neurology, 64(12), 1749-54. Retrieved from http://www.cumc.columbia.edu/dept/sergievsky/pdfs/Leisureactivityandcognitivedecline.pdf

In a little over five-year study of 283 Hispanic and African American elderly individuals living in an urban setting, whose mean age was 79, researchers found a reduced risk of Alzheimer’s in those that regularly participated in  leisure activity. Thus, regularly participating in intellectual leisure activities, like reading, may produce a “cognitive reserve”. However, those who participated in intellectual activities once diagnosed with Alzheimer’s, displayed a faster cognitive decline.

Kirk-Sanchez, N. J. &, McGough, E. L.  (2013, December 18). Physical exercise and cognitive performance in the elderly: Current perspectives. Clinical Interventions in Aging.   (2014) 9,1-62. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/24379659

Both animal and human studies support evidence that structured, individualized, higher intensity, longer duration, and multicomponent-physical exercise helps to preserve the cognitive performance of older adults since it focuses on modifiable risk factors and neuroproctective mechanisms that reduce the decline in cognitive functioning caused by normal aging, thereby guarding against Alzheimer’s and other dementia diseases.

Kotz, Deborah. (2013, March 7).  4 Ways to use exercise to boost brain power.  Daily Dose.  Boston.com. Retrieved from http://www.boston.com/dailydose/2013/03/07/ways-exercise-can-boost-your-mental-performance/nI4DA55GaKDZbdrAk9EmiO/story.html

Exercising not only exercises the biceps and heart, but it also builds the brain while lifting mood, warding off depression, and helping the brain age more gracefully without the effects of memory loss and dementia (Kotz, 2013, March 7, para. 1-2).

Research has recently discovered that even one small bout of exercise can more effectively improve mental focus than a cup of coffee.  In an analysis of 19 studies involving children, teens, and young adults the British Medical Journal found that exercise periods from 10 to 40 minutes led to a boost in concentration and mental focus (Kotz, 2013, March 7, para. 3-4).  Harvard psychiatrists have therefore concluded that exercising for just 20 minutes before a test or giving a speech can improve performance (Kotz, 2013, March 7, para. 5).  That means that if a family takes an early morning walk as well as climbing the stairs at lunch might actually improve thinking skills.  Brain scans, such as the one shown in this link also compare the brain activity of individuals who do and don’t regularly participate in physical activity.  For example, walkers have more activity in the areas of the brain involved on paying attention and filtering out distractions than non-walkers do (Kotz, 2013, March 7, para. 6).

Research, however, hasn’t yet determined how long these results last, but they probably are effective for at least a few hours (Kotz, 2013, March 7, para. 7).  Public health experts speculate that cutting gym and recess time to make more time for academics might actually be detrimental to learning (Kotz, 2013, March 7, para. 8).Schools might therefore want to emphasize before-school activities like BOKS to make up for the de-emphasis on physical education (Kotz, 2013, March 7, para. 8).  Researchers also believe that exercise over the long term boosts a chemical called BDNF that grows new nerve connections and brain tissues in areas of the brain that are responsible for higher reasoning.  Moreover, “slow and steady workouts several times a week” increase serotonin, which in turn increases energy and mood (Kotz, 2013, March 7, para. 9).

Use exercise to increase brain power at any age with these exercises:

• To improve mental performance within the hour of taking a test or giving a performance, think “quick-and-dirty” burst of exercise, jumping rope, running in place, doing squat bends—anything that improves flow to the brain (Kotz, 2013, March 7, para. 10-11).

• Reduce depression by performing steady exercise at least three times a week, burning off 350 calories through sustained moderate activity (Kotz, 2013, March 7, para. 12).

• Learn a new sport or skill to improve learning: Complicated activities, like taking up square or ballroom dancing, for example, improve hand-eye coordination, concentration, and short-term memory (Kotz, 2013, March 7, para. 13).  However, even mild daily activities like walking, gardening, and cleaning help prevent memory and preserve vocabulary in older adults (Kotz, 2013, March 7, para. 14).

Liang, Kelvin, Y., Minton, Mark, A. & Fagan, Anne M., et al. (2010, September). Exercise and Alzheimer's Disease biomarkers in cognitively normal older adults. Annals of Neurology, 68(3), 311-318.  doi:  10.1002/ana.22096.  Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936720/

Studies of mice show lowered levels of Alzheimer’s Disease pathology in exercise groups.  A study of 69, cognitively-normal adults aged 55 to 88 years recruited from the Washington University Alzheimer Disease Research Center found that those individuals whose biomarker levels showed they exercised less than other older participants were most likely to be at risk for Alzheimer’s. Higher levels of exercise conversely correlated with reduced amyloid deposits.

Maesako, M., Uemura, K., & Kubota, M., et al. (2012, June 29), Exercise is more effective than diet control in preventing high fat diet-induced β-amyloid deposition and memory deficit in amyloid precursor protein transgenic mice. The Journal of Biological Chemistry. 287(27), doi: 10.1074/jbc.M112.367011. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22563077

Researchers found that exercise was more effective than diet control in preventing Alzheimer’s in mice, although both exercise and diet control ameliorated HFD-induced memory deficit and Aβ.  They also didn’t observe any noticeable differences in the effect of both maintaining a healthy diet and exercising and exercise alone. However, accumulated evidence from other studies suggests that high fat diets increase the risk of developing Alzheimer’s Disease.  Accordingly, these studies evidenced that exercise can stop a High Fat Diet’s aggravation of cognitive decline in mice.

Nation, Daniel, A. Hong, Suzi, & Amy, J., et al. (2011, June). Stress, exercise, and Alzheimer's disease: A neurovascular pathway. Medical Hypotheses, 76(6), 847-854. doi:  10.1016/j.mehy.2011.02.034.  Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3094492/

Only one percent of all Alzheimer’s cases can be directly traced to genetic causes suggesting the environmental factors, such as psychological stress and exercise (or rather lack of it) play a role in susceptibility to Alzheimer’s. Animal studies have shown that while stress exacerbates neuropathological changes associated with Alzheimer’s, physical exercise significantly decreased the risk of dementia. Cumulative evidence also links cerebrovascular and cardiovascular disease with an increased risk of developing Alzheimer’s. An increased level of stress hormones correlate with disease progression in general, and while raised cortisol elevations may improve mental acuity in the sharp term, long-term studies associate chronic stress with an accelerated cognitive decline with age. Moreover, research associates chronic stressors, including social isolation, with mental decline.  Conversely, regular exercise can reduce activation of stressors while stress management therapy coupled with regular physical training may provide additional protection against Alzheimer’s Disease, altering risk indirectly through positively influencing vascular functions.

Rovio S., Kåreholt I., & Helkala E. L., et al. (2005, November). Leisure-time physical activity at midlife and the risk of dementia and Alzheimer's disease. Lancet Neurology, 4(11), 705-11.  [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/16239176

A long-term survey of participants randomly selected in 1979, 1977, 1982, or 1987 persons aged 65 to 79 years showed that leisure time physical activity in midlife at least twice weekly reduced the risk of Alzheimer’s even after adjustments for age, sex, education, follow-up time, locomotor disorders, APOE genotype, vascular disorders, smoking, and alcohol drinking.   The researchers thus concluded that “regular physical activity may reduce the risk or delay the onset of dementia and AD, especially among genetically susceptible individuals.”

Tiwari, S. C. & Pandey, N. M. (2013, January). The Indian concepts of lifestyle and mental health in old age. The Indian Journal of Psychiatry, 55 (Suppl. 2), S288-92. doi: 10.4103/0019-5545.105553. [Abstract only]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23858270

Ideally, the traditional principles of karma (action) and dharma (the righteous way to perform work) have given value to each stage of life in India. However, recently, social and political changes have affect longevity and health in old age. Thus, Alzheimer’s is more prevalent among socially-isolated older Indians while the deterioration of physical and mental health also result from faulty lifestyle preferences--smoking, the consumption of alcohol, improper diet, and lack of exercise, accompanied by the stress that they cause. Therefore, adhering to traditional Indian habits may help preserve cognitive function in older Indians.

Wang, Hui-Xin, Karp, Anita, & Winblad, Bengt, et al. (2002). Late-life engagement in social and leisure activities is associated with a decreased risk of dementia: A longitudinal study from the Kungsholmen Project.  American Journal of Epidemiology, 155 (12), 1081-1087. doi: 10.1093/aje/155.12.1081.  [Abstract only].  Retrieved from http://aje.oxfordjournals.org/content/155/12/1081.short

In a 6.4-year longitudinal study of older Swedes living in the central area of Stockholm, Sweden, researchers found that those who daily interacted socially and also engaged in intellectually-stimulating activities correlated with a reduced incidence of Alzheimer’s Disease “Results suggest that stimulating activity, either mentally or socially oriented, may protect against dementia, indicating that both social interaction and intellectual stimulation may be relevant to preserving mental functioning in the elderly.”

Whiteman, Honor. (2013, August 1).  ‘Powerful effect of exercise’ against Alzheimer’s.  Medical News Today.  Retrieved from http://www.medicalnewstoday.com/articles/264201.php

Researchers at the University of Maryland’s School of Public Health compared the cognitive functioning of 17 participants with Mild Cognitive Impairment with 18 mentally normal controls in a 12-week period that consisted of walking on a treadmill for 150 minutes per week.  The research found that in cognitive tests, all participants showed improved neural activity.

Wrann, Christiane D., White, James P., & Salogiannis, John, et al. (2013, October 10). Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway. Cell Metabolism, 18(5),649-659. doi: 10.1016/j.cmet.2013.09.008.  [Abstract only].  Retrieved from http://www.cell.com/cell-metabolism/abstract/S1550-4131(13)00377-X

This study shows that endurance exercise elevates levels of FNDC5 in the hippocampus in mice—FNDC5 is a previously identified muscle protein that exercise induces. This study thus shows a biochemical link between exercise and metabolic mediators, PGC-1α and FNDC5, with Brain-Derived Neurotrophic Factor expression in the brain. Translation: Exercise increases the chemical that improves cognitive functioning.

Trying New Activities & Exercising the Mind May Prevent Dementia

Aronson, M. (1993, November).  Does excessive television viewing contribute to the development of dementia? Medical Hypotheses, 41(5), 465-466. [Abstract only].  Retrieved from http://www.sciencedirect.com/science/article/pii/030698779390128D

Aronson questions whether watching excessive amounts of TV may contribute to the development of Alzheimer's since audiences expose themselves to massive amounts of successive stimuli without the possibility of relating to what they are seeing, and this viewing causes stress that the viewers have no means of releasing.  Stress, in turn, damages the neurons in the hippocampus, a region in the brain responsible for developing memory process.  Aronson also posits that the detrimental effects of watching TV are cumulative.

Crowe, Michael, Andel, Ross &, Nancy L. Pedersen, et al. (2003). Does participation in leisure activities lead to reduced risk of Alzheimer's Disease? A prospective study of Swedish twins.  The Journals of Gerontology, 58(5), 249-255. doi: 10.1093/geronb/58.5.P249. [Abstract only].  Retrieved form http://psychsocgerontology.oxfordjournals.org/content/58/5/P249.short

This Swedish study analyzed the self-reported leisure activities for same-sex twins over a 20 year period, analyzing them for intellectual-culture, self-improvement, and domestic activites while controlling for levels of education.  The study found that the more activities individuals participated in, the less likely they were to develop Alzheimer’s.  The study also associated participation in intellectual-cultural activities with a lowered risk of Alzheimer’s in women but not for men.

Fritsch T., Smyth, K. A., & Debanne S.M., et al. (2005, September). Participation in novelty-seeking leisure activities and Alzheimer's disease. Journal of Geriatric Psychiatry and Neurology. 18(3):134-41. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/16100102

Analysis of Alzheimer’s patients and a control group made up of friends and neighbors that didn’t have Alzheimer’s indicated that those individuals that were more open to novelty-seeking behavior, the exchange of ideas, and social activities were the least likely to develop Alzheimer’s.  Thus, researchers concluded that taking part in a wide variety of mental activities throughout a life time lessens the chance of getting Alzheimer’s.

Lindstrom, H. A., Fritsch T., & Petot G., et al. (2005, July). The relationships between television viewing in midlife and the development of Alzheimer's disease in a case-control study.  Brain and Cognition. 58(2):157-65. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15919546

For each additional hour of mid-adulthood television viewing, ages 4 to 59, the associated risk for Alzheimer’s Disease, controlling for birth, gender, income, and education, increased 1.3 times.  Conversely, taking part in intellectually stimulating activities and visiting with friends actually reduced the risk of dementia.

Miller, Ashley.  (2014, January 11).  How to improve your right brain.  Livestrong.com.  Retrieved from http://www.livestrong.com/article/192141-how-to-improve-your-right-brain/

The right brain controls creative activities like music, art, and using the imagination (Miller, 2014, January 11, para. 1).

• Step 1:  Listen to audio-visual or meditation tapes or downloads since relaxation fosters right brain insight (Miller, 2014, January 11, para. 2).

• Step 2:  Sing or play a musical instrument to stimulate the auditory cortex of the right brain, thus increasing creativity (Miller, 2014, January 11, para. 3).

• Step 3: Take an art class, thereby encouraging the right side of the brain to be more active (Miller, 2014, January 11, para. 4).

• Step 4:  Take up creative, hands-on activities like knitting, crocheting, cake decorating, or woodworking (Miller, 2014, January 11, para. 5).

• Step 5:  Practice writing or drawing with the hand normally not used.  The non-dominant hand usually governs the brain’s right hemisphere (Miller, 2014, January 11, para. 6). 

Scarmeas, N., Levy, G., & Tang, M. X., et al. (2001, December 26).  Influence of leisure activity on the incidence of Alzheimer's disease. Neurology, 57(12), 2236-42. [Abstract only].  Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/11756603

Earlier studies have shown that high educational and occupational attainments reduce the risk of dementia, however, this study of 1,772 cognitively-sound elderly living in northern Manhattan, New York, residents over a period that averaged approximately 2.9 years per participant showed that regularly participating in leisure activities decreased the incidence of dementia.  Therefore, researchers concluded that engaging in leisure activities may reduce the risk of dementia by building up a reserve that delays the onset of cognitive decline.

Shankle, William Radman & Amen, Daniel G. (2005).  Preventing Alzheimer’s:  Ways to Help Prevent, Delay, Detest, and Even Halt Alzheimer’s Disease. New York: Penguin.  Google Books.  Retrieved from http://books.google.com/books?id=8IAMkqX9XQUC&pg=PT142&lpg=PT142&dq=alzheimer%27s+and+television&source=bl&ots=OFTKfAcJXG&sig=zbGmTyo7xh5HEaa0S8cCP8jYifM&hl=en&sa=X&ei=wsfYUrSoJei0sQSO-4GgDg&ved=0CGoQ6AEwBjge#v=onepage&q=alzheimer's%20and%20television&f=false

Under the heading “Active Versus Passive Television Viewing”, Shankle and Amen assert that how an audience watches television may be more important than the actual act of watching TV itself, for if an individual has a reason for watching a show other than for relaxation purposes, his or her brain will process the information and store it for future use.  Thus watching educational  or informative television channels may protect the brain from Alzheimer’s just as reading and writing do.  Conversely, once a patient develops Alzheimer’s the less outside stimulation, the better seems to be the prevailing philosophy, so many Alzheimer’s ward rigorously control patients’ access to television viewing.  Of course, the attention span of a typical patient with Alzheimer’s doesn’t allow for much television viewing.

Stanet, Andrea. (2013, September 17).  Exercises to stimulate the left side of the brain.  Livestrong.  Retrieved from http://www.livestrong.com/article/343823-exercises-to-stimulate-the-left-side-of-the-brain/

To keep the brain fit, people need to exercise it.  Activating the left wide of the brain helps people of all ages to analyze words and numbers (Stanet, 2013, September 17, para. 1).

Significance of the Left Brain

The left and right hemispheres of the cerebrum communicate with each other by way of a network of nerves called the corpus callosum.  Each hemisphere controls the muscles and senses that control the opposite side of the body.  Because the left hemisphere is in charge of logic analysis, speech, and language, performing these activities uses the left side of the brain (Stanet, 2013, September 17, para. 2).

Mental Exercises

Puzzles and games that require math or language skills sharpen the left side of the cerebrum.  These include Sudoku and crossword puzzles, logic brain teasers, and math word problems (Stanet, 2013, September 17, para. 3).

Physical Exercises

Writing with the right hand [even if one is left handed]—not to mention occasionally switching hands for different tasks like sweeping, raking, or mending clothes—as well as practicing yoga postures and breathing methods that balance both sides of the body and mind at once help stimulate and grow the left brain.  For example, the practice of the *Surya Bhedana Pranayama, or Single Nostril Breath pose, helps to stimulate the left side of the brain (Stanet, 2013, September 17, para. 4). To perfect this technique, individuals should consult a yoga instructor (Surua Bhedan, 2013). 

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*Breathing or revitalizing breath.  (2013).  Yoga Vidya Gurukul (University) Retrieved from http://www.yogapoint.com/pranayama/Surya_bhedan.htm

Turner, Geneva. (1991, July-August).  Decreasing stimulation in the environment of persons diagnosed with Alzheimer's disease.  American Journal of Alzheimer’s Diseases & other Dementias, 6(4), 26-28).  [Excerpt only].  doi: 10.1177/153331759100600405.  Retrieved from http://aja.sagepub.com/content/6/4/26.extract

Turner discusses the benefits of establishing low-stimulation wings in Alzheimer’s wards since Alzheimer’s Disease distorts outside stimuli, agitating patients.

Healthy Lifestyle Choices Preserve

Cognitive Function

Any lifestyle choices that address cardiovascular disease should also improve cognitive functioning.  This means that a physically-fit brain benefits from the following activities and conditions:

• A weight appropriate to an individual’s height and frame, 

• A healthy diet, rich in dark green and leafy vegetables, fruits, nuts, olive oil, non-fried fatty fish, 

• Performing 30-minutes of aerobic exercise daily,

• Challenging the mind, learning new languages, reading, and performing creative writing tasks, like composing haiku poems or keeping a journal, playing mind-challenging games and solving puzzles and brain teasers.  

However, studies have shown that exercise trumps diet when preserving mental acuity.

• Maintain a Body Mass Index and keep a healthy weight.

That means a BMI between 18 and 25 and a weight appropriate to an individual's gender, height, and body frame.

Adult BMI Calculator: English.  Healthy weight—It’s not a diet, it’s a life style.  (2013, October 13).  Centers for Disease Control.  USA.gov. Retrieved from http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.htm

1999 Metropolitan height and weight tables for men and women.  Source: Build study. (1979).  Retrieved from http://www.bcbst.com/MPManual/HW.html

• Take part in aerobic exercise for 30 minutes daily.

Hiking and climbing rustic trails like Jacob''s Ladder in Waco,

Texas' Cameron Park will help meet the heart and mind healthy

quota of 150 minutes of aerobic exercise weekly.

That means exercising for a minimum of five days per week, or 150 minutes weekly: Generally, what’s good for the heart is good for the mind.

American Heart Association recommendations for physical activity for adults.  (2013, October 24).  American Heart Association.  Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/American-Heart-Association-Guidelines_UCM_307976_Article.jsp

• Adopt an anti-inflammatory diet.

That means following a Mediterranean diet that emphasizes fresh fruits and vegetables, olive oil, and one to two servings of Omega 3 fatty fish weekly.

Chow, Gigi. (2014).  Food that can help with cognitive functioning.  SF Gate.  Hearst Communications.  Retrieved from http://healthyeating.sfgate.com/food-can-cognitive-function-7712.html

Simpson, Carol. (2013). Eat smart for a healthy brain.  Weight loss & diet plans.  WebM.D.  Retrieved from http://www.webmd.com/diet/features/eat-smart-healthier-brain

 

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Addendum

August 31, 2015

The American Heart Association recommends that healthy adults eat two servings of Omega-3 fatty fish weekly, although the University of Maryland Medical Center cautions that three servings of Omega-3 fish week may raise the rise of hemorrhagic stroke.  The Website also cautions that it’s important to consult a physician before taking more than three grams of Omega-3 fatty fish capsules daily (Omega 3 fatty acid, 2015, para. 8 & 21). 

Fish and Omega-3 fatty acid. (2015, June 15). American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Omega 3 fatty acids. (2015).  University of Maryland Medical Center.  Retrieved from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

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• Exercise the brain.

That means  building or retaining memory, attention span, language, visual-spatial recall, executive functioning and problem solving, not only with computerized training with programs like Luminosity, but learning a new language, taking up painting, reading challenging material, taking Online continuing education classes, playing a musical instrument and/or singing in a choir, and working crossword puzzles or playing bridge, 42, or chess can also improve and sustain thinking skills. Accordingly, individuals who have lots of outside interests and a healthy curiosity are most likely to keep their ability to think clearly.

The following Online free-of-charge Websites don't require the user to register to access them:

• Brain Curls. (n. d.).  Retrieved from http://www.braincurls.com/

• Brain Matrix: Train the Brain. (2014).  Retrieved from  http://www.brainmetrix.com/

• 5 daily brain exercises. (n.d.).  Ask men. Retrieved from http://www.askmen.com/sports/health_200/215_mens_health.html

However,  users should be cautioned that while brain-training games may improve certain skills, they most probably don't improve over all brain function, according to an article that appeared in Scientific American on January 14, 2014:

Nicholson, Christie.   (2014, January 14). Brain-training games may not improve overall intelligence. Scientific American.  Retrieved from http://www.scientificamerican.com/podcast/episode.cfm?id=brain-training-games-may-not-improv-14-01-14

Claims that brain-training games will improve one’s overall intelligence and brain function aren’t necessarily true, but it’s likely that they do improve performance on specific tasks, according to a study in the Journal of Neuroscience (Nicholson, 2014, January 14, para. 1-2).

Researchers came to this conclusion after testing sixty men and women playing a computer game that tested their ability to withhold an action.  Game players that received an extra cue compared to a control group showed heightened levels of brain activity in the region that controlled inhibitory action and emotion, but no changes that showed up in other actions that would support the growth of working memory (Nicholson, 2014, January 14, para. 3-4).  Researchers thus concluded that while brain-training games might temporarily improve a specific task, this doesn’t necessarily result in an improvement of overall brain function (Nicholson, 2014, January 14, para. 5).

Vemiri, P., Lesnick, T. G., and Przybelski, S. L., et al.  (2014, June 24).  Association of lifetime intellectual enrichment with cognitive decline in the older population.  JAMA Neurology.  doi: 10.1001/jamaneurol.2014.963.  Retrieved from http://www.dementiatoday.com/association-of-lifetime-intellectual-enrichment-with-cognitive-decline-in-the-older-population/

An analysis of  participants enrolled in the Mayo Clinic of Aging between 2004 and 2009 reveals that a lifetime of high intellectual achievement and mid-life cognitive activity delays cognitive decline for 8.7 years. 

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For additional information on lifestyle changes that might delay or prevent Alzheimer’s go to http://evelynsmithsstemscienceblog.blogspot.com/