Follow these simple steps as a great recipe for living longer and to reduce your chances of suffering from diseases such as Alzheimer's and Parkinson's:
Practice good nutrition from the beginning of life. Prioritize healthy and nutritious food for children, teenagers, and adults. Consumption of fast food and calorie-dense snacks is associated with weight gain and obesity and should be reduced or eliminated.
Eat lots of fresh fruits and vegetables, especially deep-green and orange vegetables. Fruits and vegetables provide essential antioxidants, vitamins, and other critical micronutrients.
Avoid saturated and trans fats. Use vegetable oils that have a healthy balance of omega-3s, omega-6s, and monounsaturated fat. 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 foods high in omega-3s. Eat fish at least once a week. If you don't eat fish, consider taking fish oil or algae-derived long-chain omega-3s. If using fish oil, chose a brand that has been distilled to remove toxins. Minimize consumption of fish that are high in contaminants such as mercury and PCBs, including swordfish, king mackerel, albacore and fresh tuna. Fish that are low in pollutants include cod, haddock, pollock, and wild Alaskan salmon.
Avoid routine consumption of sugar. Table sugar, high fructose corn syrup, maple syrup and honey, and beverages and foods containing them, cause rapid elevations of blood sugar, which has been linked to obesity, type II diabetes, cardiovascular disease, and related illnesses.
Consume low-glycemic carbohydrates, such as whole grains and legumes. Examples include brown rice, pearled barley, steel-cut oats, rye, buckwheat, fruits, non-starchy vegetables, chick peas, lentils, pasta, winter squashes, and tubers (yams, sweet potatoes). Low glycemic foods help prevent unhealthy increases in your blood sugar.
Get food from local and organic sources whenever possible. Co-Ops, CSAs (Community Supported Agriculture), community gardens and family farms offer fresher foods which often have higher levels of protective antioxidants and micronutrients. Eating organic foods will also reduce your exposure to pesticides. Consuming more local foods also reduces fossil fuel consumption and air pollution associated with long distance transport.
Modest consumption of alcohol is OK. Evidence supports modest consumption of one-half to two drinks a day for adults as routine prevention, though alcohol intake should be avoided in risk situations including pregnancy and driving motor vehicles. Also, beverages like red wine and green tea contain important antioxidants, including flavonoid polyphenols, and caffeine may reduce the risk of Parkinson's disease.
Avoid food additives, such as aluminum. Recent evidence suggests that dietary aluminum may increase the risk of Alzheimer's disease. 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. Highest aluminum levels in food have been reported in some pancake and waffle products - including mixes, frozen and restaurant varieties.
Reduce exposure to chemicals. Toxic chemicals can be encountered in the home, workplace, and community. We know that exposure to some commonly found chemicals (including pesticides) can increase the risk of Alzheimer's or other conditions, like diabetes, that also increase the risk of dementia. Avoid hazardous exposures to lead and solvents, like those used during building and remodeling projects. Use "green" building materials, or those that are less toxic from manufacture to disposal.
Increase physical activity. Increasing physical activity at any age improves physical and emotional wellbeing. Walking more each day can improve health, prevent weight gain and obesity, and help maintain independence. Daily aerobic exercise, as moderate as brisk walking for at least half an hour, is very beneficial.
Increase social activity. Regular social engagement with others reduces the risk of cognitive decline in later years. Volunteer, get involved in community activities, and stay in touch with family members.
Reduce stress. Take time out to relax. Many of us are constantly expected to multitask and respond instantly to ever more rapid communications. Try to find even a few minutes a day to relax.
Exercise your brain. Exercising your brain may be beneficial for maintaining healthy cognition. Common sense ways to do this include crossword puzzles and word games, chess, and activities that require critical thinking.
If you'd like to learn more about these guidelines, visit the Greater Boston Physicians for Social Responsibility and the Science and Environmental Health Network. Their full report, Environmental Threats to Healthy Aging, is available online at agehealthy.org. And don't forget: November is National Alzheimer's Disease Awareness Month.
