American Medical Association Family Medical Guide - American Medical Association [14]
• Maintain a healthy weight. Keeping your weight down lowers your risk of a number of chronic diseases, including heart disease, diabetes, and some cancers.
• Don’t smoke. Smoking is the No. 1 cause of preventable premature death in the US.
• Keep your mind active. Read books, take a class, do crossword puzzles, help your grandchildren with their homework, learn to play a musical instrument, or go to museums.
Stay engaged
When it comes to getting older, the more active you are, the healthier you are likely to be, both mentally and physically. Staying active does not mean only physical exercise. It also means staying involved with people and favorite activities.
Memory-Boosting Exercises
Memory loss is not a normal part of aging. It’s common to forget where you put your keys—at any age. You don’t need to worry about having a memory problem unless you forget what the keys are for. Practicing memory exercises such as the following can help you keep your memory sharp as you age:
• Memorize some poetry.
• Look at a photograph; then look away. Write down all the items in the photo that you remember—for example, how many people, animals, buildings, and other objects—and see how well you did.
• Pick up a paper clip, spool of thread, or other common object. Try to figure out a new use for the object.
• Draw a floor plan of your childhood home, complete with doors, windows, and furniture placement. Tell a story about an event that occurred there.
Preventing Alzheimer’s Disease
The following factors seem to have a protective effect against Alzheimer’s disease:
• Education People who attain a higher level of education tend to have a lower risk of Alzheimer’s disease than the general population.
• Mental activity Stimulating your mind may protect your brain from Alzheimer’s disease by giving you extra connections between cells.
• Physical exercise Exercise enlarges blood vessels, supplying more oxygen-rich blood to the brain.
• Vitamin E Eating foods rich in vitamin E—such as nuts, vegetable oils, whole grains, and green leafy vegetables—or taking vitamin E supplements may protect against Alzheimer’s by reducing the cell-damaging effects of molecules in the brain called free radicals.
• Folic acid Consuming adequate amounts of this B vitamin may help prevent Alzheimer’s disease by reducing the level in the brain of an amino acid called homocysteine. Elevated levels of homocysteine can damage cells in the area of the brain involved with learning and memory.
• Anti-inflammatory drugs Over-the-counter anti-inflammatory medications (such as aspirin and ibuprofen) help reduce inflammation in the brain. Inflammation can damage brain cells.
• Cholesterol-lowering medications People who take cholesterol-lowering medications called statins seem to be at significantly lower risk of Alzheimer’s disease than other people. The precise effect that elevated cholesterol has on the brain is unknown.
Staying fit as you age
Exercise is the best way to stop or reverse age-related loss of muscle, which can make even simple daily activities such as climbing stairs and getting up from a chair hard to do. Strength-building exercises using handheld weights, elastic exercise bands, or weight machines can help you maintain your independence and lower your risk of falls, even into your 90s. Go for frequent walks; walking regularly can significantly lower your risk of having a heart attack or stroke. At least four times a week, do the following exercises at home (for example, while you watch TV). If you’re over 50, talk to your doctor before starting an exercise program.
Head turn/Neck stretch
Sit with your back straight, feet flat on the floor, and head in an upright position. Turn your head gently and slowly to one side and hold for a count of 5. Turn your head slowly back to the center and then to the other side and hold for a count of 5. Repeat the sequence 5 to 10 times.
Head roll/Neck stretch
Sit with your back straight, feet flat on the floor,