and then you’ll naturally have to get up
to go to the bathroom!”Adopt a new physical activity.
Sign up for dance classes or tennis les-
sons, or go golfing. When done regu-
larly, these types of activities help you
stay fit and give you social opportun-
ities. After Gregorio’s diagnosis, he
joined his local YMCA and began using
the pool three times a week. He also
takes a weekly tai chi class at a com-
munity centre. “I don’t remember the
moves, but I just look around and follow
along. It’s not important to be perfect!”Eat Better
Colour your plate.
The MIND (Mediterranean-DASH
Intervention for Neurodegenerative
Delay) diet developed at Chicago’s Rush
University Medical Center in 2015 has
been linked to slower cognitive decline,
lower risk of Alzheimer’s and reduced
dementia in stroke survivors. This food
plan recommends eating a green, leafy
vegetable at least once every day, as
well as vegetables of other colours.
“Berries are also part of it, because
they’re rich in antioxidants, and that’s
good for the brain,” says Genesh.Include whole grains
with every meal.
“A lot of the things that are good for
your heart are good for your head,”
says Dr. Saskia Sivananthan, who is aneuroscientist and chief of research
with the Alzheimer Society of Canada.
That’s because habits that improve car-
diovascular health will naturally lower
the risk of vascular dementia. Whole
grains are an important part of a heart-
healthy diet. If you eat cereal for break-
fast, a sandwich at lunch and rice with
dinner, prepare whole-grain versions
of these foods instead of using pro-
cessed products.Track your calories.
Obesity, especially in midlife, increases
the likelihood you’ll develop dementia
later. People who are obese are at
greater risk of the vascular problems
that can cause dementia, and they’re
also more likely to develop other
dementia risk factors like diabetes.
Make a point of choosing foods that
are low in calories, and drink water or
tea instead of sugary beverages such as
pop and fruit juices.Flavour your food with
spices, not salt.
Salt is known to increase blood pres-
sure. But a 2016 U.K. study published
in the Journal of Cerebral Blood Flow
and Metabolism showed that people
in the habit of adding extra salt to
their food are more likely to have a
specific type of vascular damage in
their brains. In your cooking, experi-
ment with fragrant herbs as an alter-
native, like basil and mint, or spices
like paprika and cumin. THOMASDAGGreader’s digest
32 september 2019