THE REVERE ADVOCATE - Friday, February 22, 2019 Page 19 S by Jim Miller How to Slow Down Cognitive Aging Dear Savvy Senior Are there any proven strategies to preventing cognitive decline? I have a family history of dementia and worry about my own memory and cognitive abilities as I grow older. What can you tell me? Almost 60 Dear Almost, For most people, starting in their fifties and sixties, the brain’s ability to remember names, multi-task or learn something new starts declining. While our genes (which we can’t control) play a key role in determining our cognitive aging, our general health (which we do have some control over) plays a big factor too. Here are some healthy lifestyle strategies – recommended by medical experts – that you can employ that can help stave off cognitive loss and maybe even build a stronger brain. Manage health problems: Studies have shown that cognitive problems are related to health conditions, like diabetes, heart disease and even depression. So, if you have high blood pressure, high cholesterol or diabetes you need to treat them with lifestyle changes and medication (if necessary) and get them under control. And if you have a history of depression, you need to talk to your doctor about treatment options. Exercise: Aerobic exercise increases blood flow to all parts of your body, including your brain, to keep the brain cells well nourished. So, choose an aerobic activity you enjoy like walking, cycling, dancing, swimming, etc., that elevates your heart rate and do it for at least 30 to 40 minutes three times a week. Eat healthy: A heart-healthy diet, like the Mediterranean diet, will also help protect the brain. A Mediterranean diet includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, and nuts, olive oil and other healthy fats. Also keep processed foods and sweets to a minimum. Get some sleep: Quality, restful sleep contributes to brain health too. Typically, adults should get between seven and nine hours of sleep daily. If you have persistent problems sleeping, you need to identify and address the problem. Medications, late-night exercise and alcohol can interfere with sleep quality and length, as can arthritis pain, sleep apnea and restless leg syndrome. If you need help, make an appointment with a sleep specialist who will probably recommend an overnight diagnostic sleep test. Challenge your mind: Some research suggests that mind challenging activities can help improve memory, and slow age-related mental decline. But, be aware that these activities consist of things you aren’t accustomed to doing. In other words, crossword puzzles aren’t enough to challenge your brain, if you’re already a regular puzzle doer. Instead, you need to pick up a new skill like learning to dance, play a musical instrument, study a new language or do math problems – something that’s challenging and a little outside your comfort zone. Brain-training websites like Lumosity.com and BrainHQ. com are good mind exercising tools because they continually adapt to your skill level to keep you challenged. Socializing and interacting with other people is another important way to stimulate the brain. So make a point to reach out and stay connected to friends, family and neighbors. Join a club, take a class or even volunteer – anything that enhances your social life. Don’t smoke or drink excessively: Smoking and excessive alcohol consumption both effect the brain in a negative way, so kick the habit if you smoke and, if you drink, do so only in moderation. Reduce stress: Some stress is good for the brain, but too much can be toxic. There’s growing evidence that things like mindfulness meditation, yoga and tai chi are all good ways to help reduce stress. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book. 1. An American candy maker named lollipops after what kind of animal named Lolly Pop? 2. Did George Washington, who was born in February 22, 1732, wear a wig? 3. What is an alligator pear? 4. Which king did Marie Antoinette marry? 5. On Feb. 23, 1819, in what local city did the world’s first waterpowered mill that processed cotton from spinning to weaving incorporate? 6. What kind of hat was George Washington known to wear? 7. What Concord, Mass., writer said, “In skating over thin ice our safety is in our speed”? (Hint: RWE.) 8. What are pommes frites? 9. On Feb. 26, 1976, U Thant proclaimed the first Earth Day celebration of what organization? 10. What San Francisco group famously sang about everyday people? 11. What EU country has the largest population? 12. Malicious software is called by what shorter term? 13. On Feb. 27, 1807, what author of “Paul Revere’s Ride” and “The Song of Hiawatha” was born? 14. In which Arab city would you find the Rose Tower? 15. What painting by Edvard Munch was so controversial that its first exhibit was closed? 16. On Feb. 28, 1953, what four-part structure did scientist James Watson discover? 17. In 2013 what Puget Sound city set a Guinness World Record for biggest snowball fight? 18. In which decade was the miniskirt invented: 1940s, 1950s or 1960s? 19. Which has more cocoa butter: hot cocoa or hot chocolate? 20. In the film “Dr. Zhivago,” who played Yuri’s love Lara? Answers below, please no cheating! FROM PAGE 19 2.60% APY 2.70% APY 9 MONTH * 1 4 MONTH * INVEST IN PEACE OF MIND . Call or stop by to learn more about our Certificates of Deposit. 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No; he powdered his hair. 3. An avocado 4. Louis XVI 5. Waltham 6. Tricorn 7. Ralph Waldo Emerson 8. French fries 9. The United Nations 10. Sly & the Family Stone 11. Germany 12. Malware 13. Henry Wadsworth Longfellow 14. Dubai 15. “The Scream” 16. DNA 17. Seattle 18. 1960s 19. Hot chocolate 20. Julie Christie
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