Brain and Heart Health

Lifestyle Behaviors to “Think” About

For everyone who is trying to stave off the effects of aging, the good news is, what’s good for your heart is also good for your head. Scientists at the

University of Southern California have found that up to a third of Alzheimer’s Disease cases are preventable through lifestyle changes that have traditionally been prescribed to prevent heart disease. Research has found the following lifestyle behaviors to be associated with lower risk of developing Alzheimer’s disease:

BRAIN AND HEART BOOSTERS

• EXERCISING REGULARLY • EATING A HEALTHY DIET • NOT SMOKING • LOW ALCOHOL INTAKE • MAINTAINING A HEALTHY BODY WEIGHT

People who consistently followed four or five of these healthy behaviors were 60% less likely to develop dementia and cognitive decline. Of all these behaviors, exercise was found to have the largest effect on lowering risk. Physical activity may benefit the brain in a number of ways, including improving blood flow to the brain, reducing inflammation and increasing insulin sensitivity. Findings suggest that the greatest benefits are to be gained by performing aerobic exercise (swimming, cycling, running, hiking, dancing) most days of the week.

The foods we eat can also play a significant role in our risk of developing heart disease and dementia. The Standard American Diet - which is rich in calories, sugars, food additives and saturated fats

“Dementia is a progressive neurodegenerative disease which leads to a loss of independence.”

—Jacqueline Sedgwick, MD, MPH, preventive medicine, Dignity Health Medical Group - Dominican

promotes inflammation in the brain and increases the risk of dementia. In contrast, the Mediterranean diet has been shown to protect the brain and is associated with a 40% reduced risk of dementia. The Mediterranean diet is abundant in leafy greens, dark berries, whole grains, beans, and nuts. It also includes brain friendly omega 3 fatty acids from cold water fish (mackerel, cod, salmon, and herring), flax seed or chia seed and walnuts.

“Dementia is a Progressive Neurodegenerative Disease which leads to a loss of independence” explains Jacqueline Sedgwick, MD, MPH, preventive medicine, Dignity Health Medical Group - Dominican. It is a broad spectrum of cognitive impairment with multifactorial causes. Research has shown that cardiovascular disease reduces the ability of the brain to clear protein aggregates associated with inflammation and neurodegeneration. However, you can improve your brain health, decrease your risk of dementia and slow progression of mild cognitive impairment by adopting a healthy lifestyle.

Jay Johnson, MD, Cardiology Specialist with Dignity Health Medical Group – Dominican tells us that stress management is a powerful tool in lowering blood pressure and your risk of heart heart disease. What we eat and how much, is the important part of weight loss. Exercise can significantly lower your risk of diabetes, depression, stroke, high blood pressure, certain cancers, dementia, and even early death. “Dominican Hospital has been nationally recognized by the American Heart Association for many years for our heart-failure care, and currently holds the highest level of implementing the best strategies in keeping people with heart failure well and out of the hospital.”

“Dominican Hospital has been nationally recognized by the American Heart Association for many years for our heart failure care and currently holds the highest level of implementing the best strategies in keeping people with heart failure well and out of the hospital.”

— Jay Johnson, MD, Cardiology Specialist with Dignity Health Medical Group – Dominican

Join us this February for a special Heart Event at Dignity Health’s new Wellness Center featuring expert local cardiologists and risk factor screenings. Learn about the most effective ways to prevent heart disease and what you need to know for your best heart health.