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November 9 • 2017

jn

Living
A Brain-
Healthy
Lifestyle

W

hile we cannot control
hygiene, such as going to sleep and
our genes, and whether
waking up at the same time each
we are biologically at a
day, as well as avoiding reading,
slightly higher risk for
watching TV or eating in bed.
developing Alzheimer’s
Prescription and over-the-
disease or other types of
counter medications can
dementia, there are life-
impact our cognition because
style factors that are in
our bodies respond differently
our control and can have
to medication as we age. The
a significant impact on
American Geriatrics Society has
our brain health. Current
created a list of medications
research has identified
that can impact cognition in
several factors that can
older adults commonly referred
Lynn Breuer,
impact our overall brain
to as the Beers List. If you are
LMSW
health, including:
taking a medication from this
• Emotional wellness
list, don’t stop taking it; instead,
• Sleep
talk with your doctor and find
• Medication management
out if there’s an alternative.
• Exercise
Because vascular dementia is the
• Nutrition
second most common type of demen-
• Mental stimulation
tia, anything that is good for the heart
As we age, we may start to experi-
is good for the brain. This includes
ence losses that result in having a
diet and exercise. Recommendations
smaller social circle. Children may
for exercise vary depending on your
move out of state, friends and fam-
physical health, but if approved by
ily members may pass away, and
a physician, 30 minutes of exercise
sometimes people find themselves
five days per week is optimal. Try for
spending more time alone. This may a combination of aerobic exercise,
lead to feelings of sadness or depres- strengthening and whole-body exer-
sion, which also has consequences
cise, such as Tai Chi. A diet rich in
on brain health.
antioxidants and Omega 3 fatty acids,
When we’re out in the world, our
such as the Mediterranean or DASH
brains are alert, ready to navigate
diet, is thought to be the best way to
through new environments and
eat for brain health.
respond to changes as needed.
Being sure to get enough mental
When we are home alone there is no stimulation every day is a critical
need for that level of alertness, and
factor, too. Every time we attend
our brains do not get the same level
a lecture, go to a concert or an art
of stimulation.
museum, join a book club, etc., we are
Sleep also plays an essential role
building our cognitive reserve. Our
in brain health. When we are in the
brains have a built-in ability for neu-
deepest levels of sleep, known as
roplasticity, which means that we can
REM sleep, our brains produce less
change, learn and adapt throughout
amyloid than at other times of the
our lifetime, which is so important
day. An excessive buildup of amy-
when we experience some sort of cog-
loid is associated with Alzheimer’s
nitive decline.
disease. So, if sleep apnea, severe
However, to maximize this, it takes
snoring or other sleep disturbances
targeted, systematic mental stimula-
prevent us from getting quality REM tion, such as cognitive training classes.
sleep, we lose that benefit of low
Research has shown that in some
amyloid production. To maximize
cases, curriculum-based, structured
quality sleep, practice good sleep
cognitive training is able to slow func-
tional decline and onset of dementia.
Research-based cognitive training
For information on Mind University,
classes are available locally through
including Mind Aerobics brain
Mind University, a joint program
training classes and free monthly
of JVS and Jewish Family Service of
workshops, contact Jewish Family
Metropolitan Detroit. •
Service at (248) 592-2313 or
Lynn Breuer, LMSW, is the geriatric care man-
resourcecenter@jfsdetroit.org.

agement supervisor and older adult services
marketing manager at Jewish Family Service.

