Tips on Alzheimer's Prevention

Do you enjoy dancing or swimming? Thought about becoming one of the many "Baby Boomer Bikers" on bike paths everywhere? Most experts agree that these activities improve blood flow, helping to prevent both heart disease and dementia. How is your balance? Do you know that the portion of your brain that is responsible for balance also controls concentration? There is a reason that your balance declines at around the same time as memory issues arise. Yoga poses that improve balance can help keep your brain healthy too. Now that's my kind of multi-tasking!

The good news is that with only a few minutes each day, you can improve both memory and balance. Exercise promotes good blood flow to the brain and encourages growth of new brain cells, lowering the risk of getting Alzheimer's disease and slowing cognitive decline in people who already have Alzheimer's.

According to studies done by Alzheimer's Prevention and the Mayo Clinic, a variety of types of exercise is especially helpful to the brain. Their data also shows that up to 70 percent of people who have Alzheimer's disease also have symptoms of depression. My mom's disease progression included a phase of depression, so I have first hand knowledge of that one. Research shows that exercise can also improve depression, making it even more important to maintain a regular exercise routine as we age.

A large, long-term study presented earlier this month at the Alzheimer's Association International Conference on Alzheimer's Disease meeting in Honolulu found that people who perform moderate to heavy levels of exercise have a 40 percent lower risk of developing any type of dementia compared with people reporting the lowest level of exercise.

I recommend adding these balance exercises either before or after your regular walking, biking or dancing routine:

1. Stand with your back an inch away from a wall. Inhale as you lengthen your spine all the way up through your neck. Now find a spot in front of you that you can look at. Staring at this spot will help you to keep your balance. Exhale and lift your right foot off the floor, placing it against your calf or on top of your left foot. Try to balance on your left foot but lean back against the wall, if you need to. When you feel comfortable, you can also lift your arms up toward the sky like the branches of a tree (In yoga this is called tree pose). Continue breathing deeply in and out for one minute and then place your right foot back on the floor. Take a break, and then repeat with your left foot.

2. Start out on all fours with your hands under your shoulders and your knees under your hips - you look like a table. Spread your fingers wide to reduce the strain on your wrists. If you have wrist problems, you can place a rolled up hand towel under the palm of your hand with your fingers curled off the end of the roll and that will take some of the pressure off. Find a spot on the floor to stare at, inhale deeply and stretch your right leg and left arm out. Keep your toes close to the floor in case you feel like you need to touch the floor to help you balance. You can also do this exercise next to a wall so that you can touch the wall with your extended hand if need be until your balance is a little steadier. Breathe deeply for one minute. Return your right knee to the floor, take a couple of breaths and repeat with your left leg. Smile! You're on the road to better health!

For more tips on keeping those brain cells functioning, aging well, reducing chronic pain and more check out my Blog at http://kathicaseypilates.com/en/kathis_blog/

Best of Health,

Kathi