Keys to Maintaining Your "Wright State of Mind"
“A diet high in antioxidants, along with adequate sleep and exercise, may help millennials ensure brain health and reduce their risk of Alzheimer's disease, which can start developing when people are in their 30s, said registered dietitian Brittany Chin Jones.”- Food & Nutrition Magazine online (7/20/18)
Particularly as of late, cognitive diseases and the people they affect have come to hold a special place in my heart. My husband’s mother, Sherry Wright, was given a diagnosis of Behavioral Variant Frontotemporal Dementia (bvFTD) in March 2015 at just 51 years of age. The ways in which this nasty disease has impacted Sherry and her entire family are endless. Unfortunately, the present body of research devoted particularly to FTD is quite scarce. However, since FTD shares many neurological pathways/similarities with Alzheimer’s disease (AD), there is much to be learned from current research focusing on AD.
While the exact causes of most cognitive diseases are yet to be conclusively determined, more and more insight is being gained as to ways we can reduce our risk of developing such a devastating condition.
Eat more foods high in antioxidants. Antioxidants prevent free radicals from damaging vital molecules within the body (such as DNA or cell membranes). Follow this link for a list of 20 foods rich in antioxidants: https://www.tetonhospital.org/documents/cognitive-health/top-20-foods-high-in-antioxidants.pdf.
Get more sleep. Adequate sleep is defined as 6-8 hours per night on a regular basis. Less than this may lead to sleep deprivation, which impairs attention and memory (short-term) as well as long-term memory and decision-making ability.
Exercise regularly. Some of you might have this memorized from how often I reference these numbers, but the Physical Activity Guidelines for Americans recommends participating in at least 150 – 300 minutes a week of moderate-intensity aerobic physical activity, or 75 – 150 minutes a week of vigorous-intensity activity (or, a combination of the two). Adults should also perform muscle-strengthening activities of at least moderate intensity that target all major muscle groups on a minimum of two days per week. No need to be overwhelmed here as it is totally possible to kill two birds with one stone! (If you need help structuring a strength-based workout program that also entertains a cardio component, please send me a message!) Exercise increases the follow of oxygen to the brain, stimulates the release of hormones that aid in brain cell growth, and has numerous other benefits on brain/mental health.
Yes, the thought of Alzheimer’s disease beginning in one’s 30s is absolutely devastating. Unfortunately, through my sister-in-law’s (Tiffany) support group, we have learned first-hand that this can and DOES happen. No, we are not able to control all factors contributing to dementia (cognitive decline) as some are genetic and others are yet to be defined. However, we CAN do things as simple as eating more berries, sleeping ~7 hours each night, and exercising daily to minimize the negative influence of lifestyle factors on our brain health in an effort to prevent the development of any form of dementia. Please join me today in taking a vow to adopt the behaviors outlined above to do your part in preserving your brain health, for life!
**To benefit those affected by dementia in the present and future, Mike, Tiffany and I formed a nonprofit organization called Wright State of Mind to help raise funds for dementia research, caregiver education/resources, and the spread of dementia awareness. For more information about our organization, please visit our website at www.wrightstateofmind.org. We would love for you to join us in our mission to love and care for those affected by dementia and promote keeping your head in the game, for life! TOGETHER we can make a difference.