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Outsmarting Alzheimer's: What You Can Do to Reduce Your Risk, by Kenneth S. Kosik MD
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Did you know that getting on the treadmill can help keep your brain sharp? Or that repeatedly staying up to catch the late show could increase the likelihood of being struck down by dementia? The dozens of choices you make over the course of any average day all add up. Together with your family history, they establish your chances of getting Alzheimer's years from now. No drugs or procedures can cure or even effectively treat Alzheimer's yet. But you have the power to help reduce your risk of ever getting this terrifying disease.
Based on the latest scientific research, Outsmarting Alzheimer's gives you 80 simple lifestyle prescriptions in the six key areas with the most scientific evidence for protecting your brain health. These easy, low-cost, and fun brain-boosting activities can help you delay or even avoid the onset of Alzheimer's disease and dementia, mitigating symptoms like forgetfulness and depression and sharpening your mental edge. With a personalized three-week plan that includes recipes, brain games, and exercises along with advice for caregivers, Outsmarting Alzheimer's is your best shot at staying sharp and vibrant for life.
- Sales Rank: #97902 in Audible
- Published on: 2016-01-31
- Released on: 2016-01-31
- Format: Unabridged
- Original language: English
- Running time: 556 minutes
Most helpful customer reviews
9 of 10 people found the following review helpful.
Six steps to ward off Alzheimer's
By Robert C Ross
Essential for codgers; read at Mahwah Public Library.
Summary of key points; codgers at my age are very aware of the deadly effects of Alzheimer's, as we see our friends and relatives go away -- although they remain physically present:
STEP 1: Make exercise exciting. You may know that frequent exercise—particularly aerobic exercise, which promotes blood flow to the brain—is the most effective Alzheimer’s prevention strategy. Unfortunately, many people become bored and stop exercising.
Scientific evidence: Because exercise raises levels of brain-derived neurotrophic factor, it promotes the growth of new brain cells and may help prevent shrinkage of the hippocampus (a part of the brain involved in memory).
Most days Kosik spends 35 minutes on an elliptical trainer, followed by some weight .training. A recent 20-year study found that dancing reduced dementia risk more than any other type of exercise—perhaps because many types of dancing (such as tango, salsa and Zumba) involve learning new steps and aerobic activity.
STEP 2: Keep your eating plan simple. Emphasize antioxidant-rich foods (such as fruit and vegetables)…not too much red meat…and a limited amount of processed foods that are high in sugar, fat or additives.
Scientific evidence: Research has shown that people who consume more than four daily servings of vegetables have a 40% lower rate of cognitive decline than those who get less than one daily serving.
Kosik tries to eat more vegetables, particularly broccoli, cauliflower and other crucifers, but doesn't like them; he adds brain-healthy spices such as rosemary and turmeric.
STEP 3: Guard your sleep. During the day, harmful waste products accumulate in the brain. These wastes, including the amyloid protein that’s linked to Alzheimer’s, are mainly eliminated at night during deep (stages 3 and 4) sleep.
Scientific evidence: In a long-term Swedish study, men who reported poor sleep were 1.5 times more likely to develop Alzheimer’s than those with better sleep.
Kosik takes 10-minute naps during the day.
STEP 4: Don’t be a loner. Having regular social interaction is strongly associated with healthy aging.
Scientific evidence: Older adults who frequently spend time with others—for example, sharing meals and volunteering—have about a 70% lower rate of cognitive decline than those who don’t socialize much.
Kosik regularly Skypes, attends conferences and stays in touch with other scientists and postdoc students. Get a pet if you can care for it.
STEP 5: Stay calm. People who are often stressed are more likely to experience brain shrinkage.
Scientific evidence: In a three-year study of people with mild cognitive impairment (a condition that often precedes Alzheimer’s), those with severe anxiety had a 135% increased risk for Alzheimer’s, compared with those who were calmer.
Kosik goes for long walks.
Others: Have a positive mental attitude, deep breathing, yoga, tai chi, meditation, watch funny movies.
STEP 6: Push yourself intellectually.
Scientific evidence: In an important study, older adults (including those with a genetic risk factor for Alzheimer’s) who frequently read, played board games or engaged in other mental activities were able to postpone the development of the disease by almost a decade.
But don’t fool yourself — Push your mental abilities—do math problems in your head, memorize a poem, become a tutor, etc.
Kosik does research in Latin America and is learning Spanish.
Note: this review is based in large part on the six step summary in Kosik's book as supplemented by an interview with Dr. Kosik by Bottom Line/Health.
Robert C. Ross
February 2016
4 of 4 people found the following review helpful.
Alzheimer's primer
By C. U. Heaton
Living with a person who may or may not be developing Alzheimer's symptoms, this book offered me some good advice as to ways to offset some of the causes (even though general causes are unknown) leading to this horrific disease.
0 of 0 people found the following review helpful.
Five Stars
By Edgar F Paul
Helpful book for those worried abut Alzheimers. Lots of "things" to do tips. Practical advice.
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