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NEWS
New report offers tips to reduce brain disease risks
HUNTINGTON -- November is National Alzheimer's Disease Awareness Month. A recent report from Greater Boston Physicians for Social Responsibility and the Science and Environmental Health Network offers tips for reducing the risk of developing neurodegenerative diseases.
The report identifies factors such as diet, stress, exercise and chemical exposure as key drivers in Alzheimer's and Parkinson's diseases.
Individuals can reduce risks by taking the following steps:
Eat lots of fresh fruits and vegetables, especially deep-green and orange vegetables.
Avoid saturated and trans fats.
Eat a predominantly plant-based diet, and consume non-fat or low-fat varieties of dairy, lean meat and chicken. Avoid frequent or routine use of oils high in omega-6s -- especially corn, safflower, sunflower and peanut oils.
Eat fish at least once a week. If you don't eat fish, consider taking fish oil or algae-derived long-chain omega-3s.
Avoid routine consumption of sugar.
Consume low-glycemic carbohydrates, such as whole grains and legumes such as chickpeas and lentils.
Get food from local and organic sources whenever possible.
Modest consumption of alcohol. Evidence supports modest consumption of one-half to two drinks a day for adults as routine prevention. Also, beverages such as red wine and green tea contain important antioxidants, and caffeine may reduce the risk of Parkinson's disease.
Avoid food additives, such as aluminum. Avoid routine consumption of foods with aluminum-containing baking powder or SALP (sodium aluminum phosphate), an additive used in some grain-based products and some processed cheeses.
Reduce exposure to toxicants. People with higher levels of bisphenol A in their blood are more likely to have diabetes, which then increases the risk of Alzheimer's. Avoid hazardous exposures to toxicants such as lead and solvents during building and remodeling projects. Eliminate or reduce pesticide use in the home and on lawns and gardens.
Increase physical and social activity.
Relax. Many of us are constantly expected to multi-task. Try to find even a few minutes a day to relax.
Exercise your brain with activities such as crossword puzzles, word games and chess.
