For a healthier brain, Donna Durand, Alzheimer Society Alberta’s regional manager for Central Alberta, outlined the following components of the society’s Heads Up campaign.
1. Eat healthy. Follow Canada’s Food Guide and drink lots of water. In addition, lower your salt, alcohol, processed food and caffeine intake.
2. Be active. If currently inactive, start with baby-steps advises Durand. Our brains need oxygen - get your heart rate up every day to increase the intake of oxygen. Make physical activity a part of your daily routine.
3. Stay socially connected. Our brain needs social stimulation and connectivity. Go to a yoga class or gym, see a movie in a theatre, play cards at a neighbour’s home. Get connected and stay connected. Keep engaged on whatever level you can. Explain the disease to your social network. Having others to laugh and share with is important to our entire well-being.
4. Keep brain active. Take a different route home, try writing with your non-dominant hand, take music lessons or play scrabble with friends. Do calculations in your head or on paper. Do things that make your mind work and think. Do not brain sail. Might be challenging at first, so start simple and work towards getting better.
5. Take charge of your health. Get regular vision, hearing, dental and medical checkups. Reduce or eliminate alcohol, and do not smoke. Get enough sleep - both our memory and moods are better when well rested.
6. Reduce Stress. Learn as much as you can about the disease and the support available for sufferers and caregivers. Plan ahead. Make lists, keep a journal or calendar. Practice relaxation techniques such as meditation. Identify what activities are calming and practice them regularly. And, breath! “Remembering to take a breath is so minor and yet so big.” said Durand.
7. Be serious about safety. De-clutter, install and use handrails and proper lighting. Be mindful of head injuries -- wear protective headgear for biking, skating, skiing, and for walking on ice. Practice safety while keeping physically active and reduce the chance of an injury.
