Transcript Dining Out Without Doing Yourself In HEB 2015

Brain Health:
Dementia
Prevention
Jill Turner
President
Objectives
• The State of Dementia
• Types of Dementia
• Six Modifiable Dementia Risk Factors
Good News
3.60%
2.80%
2.20%
Late 1970sEarly 1980s
Late 1980sEarly 1990s
Late 1990sEarly 2000s
Incidence of Dementia Over Three Decades in the Framingham Heart Study
N. Engl. J. Med. 2016; 374:523-532
2.00%
Late 2000sEarly 2010s
Bad News
83,749
40,268
399,803
20,066
308,746
203,212
1970
2010
Population (Millions)
U.S. Census Bureau | 65+ in the United States: 2010
2050
≤65 (Millions)
Types of Dementia
Dementia Subtype
Early Characteristic Symptoms
Alzheimer’s
Impaired memory, apathy and
depression; gradual onset
50-75%
Vascular dementia
Similar to Alzheimer’s, but memory less
affected and mood fluctuations more
prominent; physical frailty; stepwise
onset
20-30%
Frontotemporal
dementia
Personality changes; mood changes;
disinhibition; language difficulties
5-10%
Dementia with
Lewy bodies
Marked fluctuation in cognitive ability;
visual hallucinations
World Alzheimer Report 2014
%
<5%
Risk Factors
Age
Lifestyle
Environmental
stress
Gender
Genetics
(ApoE4)
Dementia
Risk
Trauma
Family
history
International Journal of Alzheimer’s Disease 2010;1-9.
Inborn
physical
attributes
Vascular
risk
factors
Low
education
early in
life
Dementia Risk Factors
Six lifestyle factors largely in our control
– Cholesterol
– Blood pressure
– Nutrition
– Activity
– Hearing
– Sleep
6 Modifiable Dementia Risk Factors
1 - Cholesterol
Manage Cholesterol
Lower LDL (bad) Cholesterol
Action
1-2 g Plant Stanol/Sterol Esters
Each item provides 1 g:
• 4 CholestOff Plus capsules (2 each with 2 largest meals)
• 1 cup Minute Maid Heart Wise OJ (½ cup AM & PM)
• 1 Tbsp. Promise Activ Spread (½ Tbsp. AM/ PM)
Reduction
7-15%
Manage Cholesterol
Lower LDL (bad) Cholesterol
Action
Reduction
Limit saturated fat to <7% and trans fats to <2g
8-10%
Consume 7-13 g Soluble Fiber
- ¾ cup dry oatmeal (3 g)
- Psyllium powder (to equal 7 g)
- ½ - ¾ cup beans (1 ½ - 3 g depending on type)
3-7%
Lose 10 lbs., engage in vigorous aerobic exercise and
eat a balanced diet. (strength train to raise HDL)
5-8%
Consume omega-3 fatty acids (EPA and DHA) to lower
triglycerides 30-40%
Potential LDL reduction
23-40%
6 Modifiable Dementia Risk Factors
2 – Blood Pressure
Manage Blood Pressure
• Lose weight if overweight
• Reduce sodium or salt in diet
≤2300 mg/day
• Increase potassium in diet
• Increase magnesium in diet
• Manage stress
• Exercise
How Sodium Adds Up
Primary sources in average U.S. diet
Added while cooking
Added to the plate
Natural sources
Processed & prepared foods
#1 source of added sodium
5%
6%
12%
77%
DASH Diet
Dietary Approaches to Stop Hypertension
7 – 8 servings grains & grain products
4 – 5 servings vegetables
4 – 5 servings fruits
2 – 3 servings low-fat or fat-free dairy
≤2 servings lean meats, poultry, and fish
2 – 3 servings fats & oils
Limit sodium & sweets
4 – 5 servings per week nuts, seeds and beans
https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
6 Modifiable Dementia Risk Factors
3 - Nutrition
Nutrition: MIND Diet
Mediterranean-DASH-Intervention for
Neurodegenerative-Delay
• Emphasis on eating from 10 brain-healthy food
groups and avoidance of 5 unhealthy food
groups
• Lowered Alzheimer’s risk by
~35% when followed moderately well
~53% when followed rigorously
Alzheimer’s & Dementia. 2015;11:1015-22
n=923 | 4 ½ year duration
The MIND Diet
The Predominant Fat
Source: Cooper Clinic Nutrition Services
The MIND Diet
DAILY – 3 Servings (100%) Whole Grains
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½ cup cooked brown rice or other cooked grain
½ cup cooked 100% whole-grain pasta
1 cup 100% whole grain ready-to-eat cereal
1 very small (1 oz.) 100% whole-grain muffin
1 slice 100% whole-grain bread
1 cup (½ cup dry) cooked oatmeal
3 cups popped popcorn
Look for “16 grams” whole grain
on packaged products
Source: Cooper Clinic Nutrition Services
The MIND Diet
DAILY – 1 Leafy Green Salad + 1 Other Veggie
Source: Cooper Clinic Nutrition Services
The MIND Diet
5 Days A Week
Source: Cooper Clinic Nutrition Services
The MIND Diet
3 or 4 Days A Week
Source: Cooper Clinic Nutrition Services
The MIND Diet
2+ Days A Week
Source: Cooper Clinic Nutrition Services
The MIND Diet
1+ Days A Week
Source: Cooper Clinic Nutrition Services
MIND DIET
Limit Unhealthy Foods
< 1 tablespoon butter
< 5 servings sweets or pastries
< 4 servings red meat
< 1 serving fried food
< 1 serving fast food
< 1 serving cheese
Source: Cooper Clinic Nutrition Services
Supplementation
Choose…
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Vitamin B12 level – 400-500 pg/mL*
Vitamin D level – 40-60 ng/mL
Multivitamin
Fish oil (omega-3 fatty acids) – 1,000 mg+
*Test Methodology - Siemens Dimension Vista 1500
Normal is 193-986 pg/mL
6 Modifiable Dementia Risk Factors
4 - Activity
Physical Exercise
“Still, if there is not yet any discernible ceiling
on brain-healthy exercise, there is a floor. You
have to do something. Walk, jog, swim, pedal –
the amount or intensity has not been determined.
But it appears the minimum is blessedly low.
Even a short period of exercise and a short
distance seems to product results.”
Northwestern University,
Feinberg School of Medicine in Chicago, Jul 2010.
Physical Exercise
Midlife Fitness and Later-Life Dementia
The Cooper Institute
Ann. Intern. Med. 2013; 158(3); 162-168.
Mental Exercise
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Learn
Work puzzles
Play an instrument
Join a club
Make friends
Sing in a choir
Enjoy concerts and the theatre
Delay retirement
Spiritual Exercise
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Pray
Practice mindfulness
Meditate
Help others
Be in community
6 Modifiable Dementia Risk Factors
5 - Hearing
Protect Your Hearing
(And Wear Hearing Aids If Needed)
Turn Down
the Volume
Walk Away
From the Noise
Wear Ear
Protection
6 Modifiable Dementia Risk Factors
6 - Sleep
Sleep
National Sleep Foundation
Power To Choose
Cooper Resources
• Vitamins: coopercomplete.com
• Cooperaerobics.com
– Health tips, recipes,
exercise moves
• The Cooperized e-newsletter
– Monthly
– Health, fitness, nutrition
and supplementation articles
THANK YOU
Jill Turner
[email protected]
972.560.3262