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Food for Thought: Good Health Starts with Your Brain Featured

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Food for Thought: Good Health Starts with Your Brain

Meet Leah Korkis BSN, RN:

Leah Korkis is a registered nurse and family caregiver. She earned her Bachelors of Science in Nursing (BSN) from Bradley University and is currently pursuing her Masters of Science in Nursing as an Adult-Geriatric Clinical Nurse Specialist (MSN, AG-CNS). Her nursing career started in neurology, and she has since worked in acute care, long-term care, community health, and nursing continued education. In addition to nursing, Leah is the primary caregiver for her Grandparents and disabled Aunt. She currently resides in Los Angeles with her husband John and their fish Thor. She can be contacted at This email address is being protected from spambots. You need JavaScript enabled to view it..

"As an outlet for my passion of sustaining quality of life and person-centered care, I created Healthy Now and Later for individuals and caregivers. This hub for learning and community brings to light hard to discuss topics and hard to find resources. I want to partner with you so that you can continue to live well, eat well, and love well, now and in the future." - Leah Korkis, BSN, RN

 Food for Thought: Good Health Starts with Your Brain

We all want to keep our minds sharp as we age. Alzheimer's is a horrid disease that effects all aspects of life, but we tend to forget that our brains need exercise and proper nutrition just like the rest of us.
 

Take that spinach salad, that besides being good for your waistline, is literally food for thought as well, says the Healthy Aging Partnership, a coalition of 40 Puget Sound-area organizations dedicated to the health and well-being of older adults.
An estimated 4.5 million Americans have Alzheimer's disease as of 2013, the most common form of dementia, and that number is expected to grow as the first baby boomers begin to turn 65, according to the National Alzheimer's Association. Given the odds, it’s not surprising that Americans age 55 and older fear Alzheimer's more than other diseases, including cancer, according to a 2011 MetLife Foundation survey.


The good news is, "the lifestyle choices you make now can improve your brain health and lower your risk for dementia," says Dr. Jane Tornatore, family care consultant with the Alzheimer's Association, Western and Central Washington State Chapter. “Even a simple mental exercise like driving a different route home helps to create new brain pathways,” she says.

Here are some tips to get your on your way: 
Feed your brain: Eat a low-fat, low-cholesterol diet that is rich in antioxidants and vitamins E, C and B-12; folate; and omega-3 fatty acids. That translates to generous portions of dark-colored vegetables and fruits (including kale, spinach, broccoli, beets, red bell peppers, tomatoes and berries); cold-water fish (including halibut, mackerel and salmon); and nuts (including almonds, pecans and walnuts). 
 
Move your body: Physical exercise - even as little as a daily 30-minute walk - promotes blood flow to the brain. 
 
Exercise your brain: Mental exercises - reading, writing, games and puzzles - build up brain-cell reserves and improve connections. 
 
Check the numbers: Keep your weight, blood pressure, cholesterol and blood-sugar levels in check and within recommended ranges. 
 
Cut the bad fat: Foods high in saturated fat and cholesterol are associated with an increased risk of Alzheimer's. Use mono- and polyunsaturated fats, such as olive oil or coconut oil, and pick baked or grilled instead of fried. 
 
Socialize: Those who regularly interact with other people, particularly during activities that also involve mental and physical exercise, lower their risk of dementia. So join that book club, take that dance lesson or volunteer at your local charity. 
 
Protect your head: Head injuries have been linked to an increased risk for later Alzheimer's disease and other dementias as well. Remember safety first; so wear your seatbelt and put that helmet on. Making minor changes around the house may also prevent falls. 
 
Mind your meds: Check with your doctor if a new medication doesn't feel right or if you are concerned about the interaction of multiple medications. Make a system, like setting alarms or keeping them in a visible place, so you'll take them at the time they are prescribed. 
 
Break habit: Find your sense of adventure! Walk a different path, eat or brush your teeth using your non-dominant hand, seek out out types of food you've never tried. These seemingly minor things create new brain pathways, and the more you have the better.
Resources: MetLife Foundation (2011). Retrieved from https://www.metlife.com/assets/cao/contributions/foundation/alzheimers-2011.pdf
 
National Alzheimer's Association (2013). Retrieved from http://www.alz.org/researc

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Leah Korkis BSN,RN

www.healthynowandlater.com

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