Copyright © 2010 Stephanie Golden

Newsletters,

Web content,

copywriting

     Senior moments continued

Dr. Lottor also recommends simple relaxation techniques: breathing exercises, meditation, and total muscle relaxation (described in her book). And, she emphasizes, get enough sleep. “Make sure you get enough sleep for you. Most people need about 8 hours.” Lack of sleep only intensifies stress.

A brain-protecting diet

Lower-fat diets reduce Alzheimer’s risk, so minimize red meat in favor of chicken and choose low-fat dairy foods. Do eat salmon and other cold-water fish, walnuts, and avocados, whose omega-3 fats actually protect brain cells. Avoid white flour and sugar, which cause spikes in blood sugar, increasing the risk for diabetes and stroke; instead, consume the complex carbohydrates in whole grains, fruits, and vegetables. Some foods—including blueberries, strawberries, tomatoes, and broccoli—contain antioxidants that directly protect the DNA in brain cells from damage.

Chew thoroughly, since digestion begins in the mouth. “There’s no sense in eating a great diet if you’re not digesting it,” notes Dr. Lottor.