the health of the aging brain even the › wp-content › uploads › 2017 › 04 › ...slide 1...

©2016 MFMER | slide-1

Angela Lunde, MAAssociate in Neurology, Mayo Clinic Alzheimer's Disease Research Center Cognitive Health and Wellness Director, Mayo Clinic Charter House

The Health of the Aging Brain2017 MAND Annual Meeting

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Slide 2


Forget where you left that important document, set your morning coffee or

parked your car? Moments of forgetfulness happen to everyone—even the

young. But as we get older, forgetfulness can leave us more worried and

concerned, the possibility of Alzheimer’s disease may even loom in our mind.

Surveys suggest that cognitive loss is among the most feared health problems

of older adults. Our genes may play a role in our risk for Alzheimer’s disease,

but we now have more evidence than ever that our lifestyle choices and

behaviors (things we can control) make a significant difference in the health of

our brain.

This presentation will point out the common myths associated with the aging

brain and then highlight the growing body of scientific research supporting

what we can do to improve brain health and reduce risk factors that can

contribute to cognitive decline. A special focus will be on the role that diet and

nutrition play and the emerging evidence the surrounds it.

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Slide 3


• Identify cognitive changes that occur with typical aging.

• Understand 4 common myths associated with brain

aging.

• Learn 5 research supported lifestyle behaviors that

contribute to overall brain health.

• Describe 3 main elements of a diet that supports

optimal brain health.

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Slide 5

Are you

worried?

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Slide 6

Billions of

neurons!

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Slide 8

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Slide 9


The Aging Brain

• Prefer familiar routines.

• Sensory inputs not as sharp

• Capacity for incorporating new information changes.

• Concentration affected

• Slower Processing Speed.

9

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It is normal to forget the name of

someone you just met.

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Slide 11


It is normal to walk into a room and

not remember why you are there.

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Slide 12

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• Items on the grocery list?• The street address?

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Older adults with normal memory

should not need to use reminder notes to

help them remember?

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Slide 17 Two abnormal lesions in the brain

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Slide 18 We lose thousands of neurons

every day?

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The brain doesn’t make new

brain cells?

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Slide 20 • Field of neurology has overturned the

belief that cognitive decline is inevitable.

• Researchers have shown that the brain is

what they call "plastic" -- it can physically

remodel itself.

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Slide 21 Although there are no pharmaceutical

cures for dementia, researchers say that

brain health is highly influenced by our

lifestyle behaviors.

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Slide 23


Ph

ysi

ca

l A

ctiv

ity

Dir

ec

t B

en

efits

Increases brain volume and augments abundance of

new brain cells.

Reduces inflammation

Reduces insulin resistance

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Slide 24


Ph

ysi

ca

l A

ctiv

ity

Ind

ire

ct

Be

ne

fits

Improves Mood

Improves Sleep

Reduces Stress and Anxiety

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Journal of

Physiology March 2016

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Slide 26

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Slide 27

Physical inactivity is #1

modifiable risk factor!

“Sitting is the new smoking!”

(Mayo Clinic)

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Get Moving

Move more than you do right now.

Make it an everyday thing.

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Slide 29

• The brain is highly susceptible to oxidative damage.

• The brain is a fatty organ. Our brain is dependent on dietary fat intake to get enough fatty acids.

• The brain consumes considerable amount of glucose.

• Gut microbiota influences the brain.

The Brain Diet

Relationship

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Slide 30

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Slide 32

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Study Suggested:

• MIND DietLowered the risk of AD by as much as

53 percent in participants who adhered to the

diet rigorously

•MIND DietLowered the risk of AD by as much as 35 percent in those who followed it moderately well

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MIND- Hybrid of the Mediterranean & DASH

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Slide 35 Microbiota Connection –

Organisms in your belly may be

influencing your brain.

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Slide 36 Probiotics

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Slide 38


If it can go bad, it’s good for you.

If it stays good, it’s bad for you.

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Slide 39 EAT…

Leafy greens –Spinach!

Berries

Boost the Omega 3 Foods.

Think walnuts, olive oil, avocados, nuts,

salmon, fortified eggs

Give Kombucha a try!

Turmeric

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Slide 41

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Slide 42 Idea involves "Plasticity”

When you challenge the brain

you increase the number of brain

cells and their connections!

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Alzheimer’s Association International

Conference in 2016, the results of

landmark study were presented.

The ACTIVE trial, showed that one

particular type of brain exercise—called

“speed training”—cut the long-term risk of

dementia nearly in half.

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Slide 44

http://www.brainhq.com/active-study-results

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Slide 45 Recipe for Good Brain Training

• Variety

• Challenge

• Novelty

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Slide 47 Challenge

Take on New Challenges

Retire from Retiring

Stay Socially Engaged

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Slide 48


Social engagement is cognitive candy. People who are socially engaged are happier, less lonely and their brain show less

build up of amyloid plaquesMolecular biologist John Medina

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Slide 50

• Make connections

• Process information

• Create & consolidate memories

• Deceases stress

• Discard the unnecessary

• Clear out toxins ?

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Slide 51

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Sleep

Aim to get at least 30-60 minutes of outdoor light

exposure during daylight hours.

Create a pre-sleep routine.

Go to bed at approximately the same time each night.

Before you turn the lights out, write a list of what you are

grateful for.

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Slide 53


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Stress and Dementia

• Stress may take a toll on the hippocampus and prefrontal cortex.

• Stress causes the release of CRF in the brain.

• Stress impacts attention and concentration.

• Stress disrupts sleep.

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All Stress begins with a

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Thought.

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Slide 56


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Slide 57 Find More Calm

Take a break from your runaway thoughts:

feel-see-smell-touch-taste-breath-notice.

Try Self-Compassion Breaks.

Schedule your ‘Zen’

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Get Moving

Eat the Mediterranean Way

Add ‘Challenge’ to your Schedule

Get Good Sleep

Do Things that Make You Calm

Choose Your Attitude

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Slide 59


“Our attitude make a great difference in whether we see aging as a crisis or a quest,"

Connie Goldman, former NPR reporter and author of Who AM I Now that I’m Not Who I Was?

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Slide 60


As my muscles weakened,

my writing became stronger.

As I slowly lost my speech,

I gained my voice.

As I diminished, I grew.

As I lost so much,

I finally started to find myself.

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the health of the aging brain even the › wp-content › uploads › 2017 › 04 › ...slide 1...

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