Healthy Heart, Healthy Brain: Tips & Tricks

Healthy Heart, Healthy Brain: Tips & Tricks

MACOMB – While dementia can't be prevented, there are things a person can do to help reduce their risks … including a heart-healthy diet, which also fuels the brain.

The Alzheimer's Association and Spoon River College Outreach recently held a special 'Cook & Care' class at Wesley Village's Community Center, sponsored by Clock Tower Community Bank. The bank's sponsorship allowed the nearly-20 participants to taste selections of meals from 'Mind Diet,' which explains the science behind mental fitness in an approachable and understandable way. More importantly, this helpful guide presents an easy-to-follow program for keeping your mind sharp by eating the right foods and avoiding brain-harming fare.

The community outreach program was led by Daryl Carlson, program manager of the Illinois Chapter of the Alzheimer's Association, and Lisa Ward, former owner of Magnolia's and dietary consultant at Wesley Village. Ward, who also was a caregiver for her late mother, who had dementia, cooked and shared recipes from the book, including heart-healthy rosemary-dusted pistachios, lemon roasted asparagus (freshly picked from Good Hope Gardens), raspberry siracha and ginger glazed salmon, strawberry/ baby argula salad and chicken with roasted root vegetables. {Editor's Note: The food was delicious and recipes easy to follow/prepare}.

'For centuries, we've known that the health of the brain and the body are connected. But now, science is able to provide insights into how lifestyle choices may help you keep your brain and body healthy as you age,' Carlson shared. 'Healthy living positively impacts the brain and the body. We've heard this message many times over; it's nothing new. If it's good for your body, it's good for your mind.'

Carlson explained that dementia is the umbrella term, a diagnosis based on a set of symptoms related to a decline in mental abilities, including memory, thinking and reasoning. Alzheimer's is a specific type of dementia and is the most common cause, he added.

'We can't prevent it, but we're getting there, so we're working to reduce the risk,' he noted. 'While we can't control genes and heredity, we can control habits that can lead to reducing that risk.'

In addition to healthy eating through such meal plans under Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Diet, there are other things people can do to mitigate their risk of dementia.

Protect your head: Wear a helmet for activities, such as bike riding, and wear a seatbelt. Do what you can to prevent falls.

Be smoke-free. Get moving: Engage in regular exercise. If someone's new to the exercise game, start small. Park farther away to get more steps in. Find activities that you're interested in: dancing, gardening, anything that moves the body.

• Challenge your mind: Be curious and work your mind. Learn new skills.

• Control your blood pressure.

• Manage diabetes.

• Get quality sleep: At least six hours per night.

• Stay in school: Education reduces the risk of cognitive decline. Keep learning. Challenge yourself.

• Eat right and maintain a healthy weight.

• Be/stay social: Do things with friends, talk to others, stay connected.

'And if you're a caregiver, you might not have a lot of time for yourself, but try to carve out at least five minutes a day to care for yourself,' Carlson stressed. 'Anything you do to relieve stress, even if it's five to 10 minutes in a day, will make a difference.'

The Alzheimer's Association offers round-the-clock support and reliable information about memory loss, Alzheimer's and other dementias.

24/7 HELPLine: 800-272-3900 alz.org/care