Page 15 - December NEWSWATCH

Mark your calendars: SHA Board Meeting | December10th | 7:00pm | Jones Creek Library
12768 Jefferson Hwy, Baton Rouge, LA 70816
We are located at the corner of Jefferson Hwy and Pecue Lane
—Continued from page 10
2. Walk, Jog, Bike, and Meditate: Exercise, especially aerobic, helps reduce the risk of Alzheimer’s by increasing blood flow to the brain, helping improve connections between neurons, and reducing inflammation. “When you’re sedentary, blood flow to the brain is reduced and other chemical processes are induced, which can affect your cognitive functioning,” Sherzai says. Aim for 30- to 60-minute sessions five to six days a week or log at least 8,000 steps per day, Tanzi says. Doing yoga doubles the benefits by combining movement with aspects of meditation, which reduces stress and inflammation.
3. Eat a Plant-Centric Diet: A whole foods, plant-based diet— focused on vegetables, fruits, whole grains, beans, lentils, seeds, and nuts—is high in antioxidants, which reduce inflammation. Even little changes help lower your risk, Sherzai says. A few to try: Replace a meat burger with a veggie burger. Add a serving of beans and greens to one meal daily. Switch from a sandwich to a salad for two or three lunches weekly. Also cut added sugar, which contributes to inflammation. Packaged foods are a big culprit; read labels and choose foods that are low in grams of sugar.
4. Log Enough Sleep and Make It Deep: It’s important to get eight hours of sleep to protect your brain, but quality is as important as quantity. Deep sleep is the key because that’s when the toxins that have developed during the day get cleared out and inflammation is reduced, Tanzi says. How do you know if
you’re getting deep sleep? Your body goes through several sleep cycles, including REM (or dream) sleep, which occurs after deep sleep. If you remember having dreams and/or wake up feeling refreshed, you’ve had deep sleep. Set yourself up for good sleep by following basic sleep hygiene strategies: Make your room as dark as possible, don’t work in bed, and stop doing anything stimulating— checking social media, exercising—at least an hour before bed.
5. Enjoy Coffee, Chocolate, and Red Wine: Coffee, red wine, and dark chocolate are high in antioxidants that protect cells against free radicals. So indulge, intelligently. Unless you’re sensitive to caffeine, enjoy three cups of coffee a day. When choosing chocolate, look for at least 70 percent cacao, and stick to 1 ounce a day (about 110 calories). As for red wine, experts advise keeping it to one 5-ounce glass a day.
Researchers are searching for a cure, and helping with fundraising is one way to help. The Alzheimer’s Association sponsors more than 600 fundraising walks around the country.
Researchers are searching for a cure, and helping with fundraising is one way to help. The Alzheimer’s Association sponsors more than 600 fundraising walks around the country.
Shenandoah Homeowners Association Page 15 www.shawebwatch.com