CHARLOTTE, N.C. — Today in our health spotlight we're talking healthy habits for your brain. We are joined by Alexandra Abbott, Program Manager, Alzheimer's Association, Western Carolina Chapter and Sarah Tesar, Education Committee member, Charlotte-Mecklenburg Council on Aging Brain Booster Club and a Community Educator for the Alzheimer's Association.
An estimated 6.7 million Americans age 65 and older are living with Alzheimer’s dementia, including 180,000 North Carolina residents, a number estimated to grow to as many as 210,000 by 2025. Nationally, more than 11 million caregivers of people with Alzheimer’s disease or other dementias. In North Carolina, 369,000 caregivers provide a total of 533 million hours of unpaid care, valued at a total of $8 billion. “ One in three seniors dies with Alzheimer’s or other dementia” says Abbott. She adds “that’s why programs like the Brain Booster Club and healthy habits are so important.”
The Brain Booster Club was started by the Education Committee of the Charlotte-Mecklenburg Council on Aging. The Club focuses on building healthy habits because it is good for our heart-brain connection at any age. “The program is designed to help participants think about how small changes in their day to day lives can create big impacts on what their health and quality of life is” says Tesar. The sessions provide tips to help people keep their brain active, ward off stress and change how they think about brain health, so they can support its full potential. The program which was launched last year has already graduated 150 participants to date. The Club meets once a week for 4 weeks and kicks off with the Alzheimer’s Association’s Healthy Living for Your Body & Brain program. Tesar adds “the club programming involves Music Therapy and other creative activities like Poetry Writing — which are great ways to stimulate our brain.”
Based on mounting scientific evidence, the Alzheimer’s Association offers a list of 10 healthy habits for your brain. Follow as many of these tips as possible to achieve maximum benefits for the brain and body. Examples of tips on the list include:
-Challenge your mind. Be curious. Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
- Stay in school. Education reduces your risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking a class at a local library, college, or online.
- Get moving. Engage in regular exercise. This includes activities that raise your heart rate and increase blood flow to the brain and body. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you!
- Protect your head. Help prevent an injury to your head. Wear a helmet for activities like biking, and wear a seatbelt. Do what you can to prevent falls, especially for older adults.
- Be smoke-free. Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked. It’s never too late to stop.
- Control your blood pressure. Medications can help lower high blood pressure. And healthy habits like eating right and physical activity can help too. Work with a health care provider to control your blood pressure.
- Manage diabetes. Type 2 diabetes can be prevented or controlled by healthier eating, increasing physical activity, and medication, if necessary.
- Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you. Make eating right a habit!
- Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, physical activity and sleep — can help with maintaining a healthy weight.
- Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a health care provider.
Healthy habits will make a difference. The challenges of sleeplessness, isolation and loneliness that Alzheimer’s patients face can be mitigated by the aforementioned list, relaxation and gentle yoga. Brain Booster Club presenters include gerontology professionals, dementia practitioners, nutritionists, as well as individuals that provide aging services and caregiving resources. The program is free and includes healthy lunch/snacks and door prized provided by wonderful partners. The next 4-week program starts THIS Monday, February 5, and will take place Every Monday in February from 10-11:30 a.m. It will take place at the Tyvola Senior Center in Charlotte. For more information visit Alz.org/northcarolina OR call (available 24/7) 800.272.3900 OR email infonc@alz.org