It’s that time of year again – when we start thinking of New Year’s resolutions. If you were thinking about making health related resolutions, here’s why we want to encourage you to work at achieving those diet and exercise resolutions!
Adopt a Healthy Diet:
Eating a heart-healthy diet benefits both your body and your brain. In general, this is a diet that is lower in saturated fats. Research in the area of the relationship between diet and cognitive functioning is somewhat limited, but it does point to the benefits of two diets in particular: the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. These diets can help reduce heart disease and may also be able to reduce risk of dementia.
The DASH diet aims to reduce blood pressure:
Eat foods that are low in saturated fat, total fat and cholesterol, and high in fruits, vegetables and low-fat dairy. Consume whole grains, poultry, fish and nuts. Decrease your intake of fats, red meats, sweets, sugared beverages and sodium.
The Mediterranean diet incorporates different principles of healthy eating that are typically found in the areas bordering the Mediterranean Sea: Focus on fruit, vegetables, nuts and grains. Replace butter with healthy fats, like olive oil. Limit red meat. Use herbs to flavor food rather than salt. Eat fish and poultry at least twice a week.
Start Moving:
While sweating it out on the treadmill, you might think about the good it’s doing for your heart or waistline. But evidence is building that exercise could also be beneficial for the brain. Recent studies have shown that exercise may reduce Alzheimer’s risk and possibly slow cognitive decline, but what type of exercise, exactly who can benefit, and why, are still largely unknown.
- Start small: Even walking briskly for 30 minutes a day has health benefits.
- Mix and match: Combine physical, social and mental activities to get the most benefit. For example, take a dance class and you’ll chat with your partner, memorize the steps and get your heart pumping.
- It’s never too late: Studies show you can reap the benefits of exercise and potentially reduce your risk of dementia at any time in your life.
Submitted by the Alzheimer’s Association
Wishing you a happy and healthy 2023 from the Alzheimer’s Association!
