GUARDING YOUR MEMORY: STEPS TO A BETTER BRAIN

Here is the latest research on what works and what doesn't. PHYSICAL ACTIVITY Be as active as you can in daily life. Sit less. Take the stairs instead of the elevator. You should get 150 minutes a week of activity. For example: walking briskly, lifting weights, riding your bike, or swimming. Fitness may be the best tool we have against cognitive impairment and dementia determined by a 2017 report by the National Academy of Sciences. In as little as six months, your brain can become healthier according to some evidence. MEDITERRANEAN DIET No single food can cure or cause memory lapses. But, keeping your brain sharp may be helped by cutting back on red meat and having a healthy diet that includes whole grains, fish, nuts, olive oil, fruits, and vegetables. People who eat this way, suggested by Geriatrics Society, had a 35% lower risk of cognitive impairment than people who didn't follow this diet. YOUR FAMILY AND FRIENDS Doing things in groups where there is someone to give feedback seems to make new activities even better for your brain. This may help you stick with your new hobby. This is important because the benefits may fade if you stop doing it. MANAGING YOUR BLOOD PRESSURE Small blood vessels in the brain may be damaged by high blood pressure. For women, this may be particularly true. Women who developed high blood pressure in their 40's had a 73% increase risk of dementia compared with those who had normal blood pressure, according to research published in the October issue of the journal Neurology. GAMES Only games and puzzles may help your brain power, A digital brain games company made a misleading claim ruled by the Federal Trade Commission about the game's impact on brain health. Researchers recommend "cognitively stimulating activities". This means anything that engages your brain and helps it to do new things. Some suggestions are, photography classes, working with technology or researching your genealogy. A new study in the Journal of Alzheimer's Disease says listening to music even helps. USING ANTIPERSPIRANTS Research conducted in the 70's and 80's made the fear that aluminum in antiperspirants was linked to Alzheimer's disease. This is because this element was found in the neurons of people who had the illness. People were scared away from cooking with aluminum posts and drinking out of aluminum cans also because of this research. We are exposed to aluminum in so many ways that the small amount you would get from antiperspirants or cookware isn't likely to increase your risk. Aluminum happens to be the third most common element in the earth's crust. TAKING VITAMINS AND SUPPLEMENTS There is no evidence that taking vitamins or supplements help your memory over the long term, especially two popular ones. Vitamin E and omega-3s(in fish oil). According to a review published in April, it concluded that vitamin E neither prevents Alzheimer's nor improves the minds of people who have it. Check with your doctor to be sure you are getting the nutrients you need for your overall health. If your body is stocked up on everything you need, your brain probably does not need extra vitamins. GINSENG A 2010 scientific review of the best research found no convincing evidence that ginseng could help prevent Alzheimer's. Ginseng can interact with some depression medications, the blood thinner warfarin and even diabetes. It may also contribute to digestive issues, headaches, and sleep issues.