14-Aug-2009 04:33 PM
The American Journal of Neurology published a study that involved 460 participants who had IQ tests at the age of 11. At age 79, these subjects were given the same IQ test. The researchers compared the scores, and then questioned the subjects about all aspects of their lifestyles and tested their physical fitness.
The important message from this study is physical fitness has a greater impact on the level of brain function in old age than childhood IQ level. In other words, two people can have the same childhood IQ level, but the person who remains most physically active will have the higher IQ level as they age. The study authors suggest regular aerobic exercise like walking, biking or swimming can be important for preventing mental decline.
The Alzheimer's Association suggests maintaining a healthy weight in middle age may help protect your brain. A long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop some type of dementia or brain disease. Those with high cholesterol and high blood pressure had six times the risk of dementia. Eating a heart healthy diet and keeping calories in check may do more than prevent heart disease and diabetes.
The Alzheimer's Association suggests eating more foods high in antioxidants. Antioxidants protect the body from harmful substances known as free radicals that damage body tissues. Good choices are blueberries, strawberries, red grapes, plums, raspberries, raisins, oranges, cherries, spinach, kale, brussels sprouts, broccoli, beets, corn, eggplant, turnip greens and red bell peppers.
Nuts are a good source of these protective substances and can be used for a between-meal snack.
Include three servings a day of low-fat dairy and choose more high-fiber whole grains. Cold water fishes such as salmon, tuna, halibut and mackerel contain beneficial Omega-3 fatty acids and should be eaten three times a week.
Healthy aging and better mental function depends on good habits now.