The old adage, “Use it or lose it” is true even in dementia prevention. Studies have shown a lower risk of dementia in people with the highest “cognitive reserve,” defined as those with more education, literacy and those involved in more stimulating mental activities like reading, playing games and those attending classes. The Baltimore Longitudinal Study of Aging followed 239 people for eight years; average age 57 years old, with normal cognitive functions at the beginning of the study.

At the study’s end those persons with the highest cognitive reserve had the lowest risk of Alzheimer’s symptoms, regardless of their beta amyloid levels. Other factors that are important in dementia prevention include: optimal sleep, eating 11 servings of fruit and vegetables (berries were reported to be especially good), 4 servings of grains, 2 servings of beans and nuts, and limiting fats and sugars. So for better health, stay mentally and spiritually engaged! (Source: Nutrition Action Health Letter – Jan/Feb 2014)

How does exercise affect Alzheimer’s? In 1999, Arthur Kramer who was then at the University of Illinois, reported that healthy sedentary people aged 60 – 75 years old, did better on cognitive test requiring executive function if they were assigned to six months of daily walking than if they were assigned to 6 months of stretching. Further studies verified that cognitive functions are preserved in those who participate in aerobic activities. In 2010, 33 people aged 55-85 with mild cognitive impairment, early dementia, were assigned to either high-intensity exercising or stretching. After six months the women in the high-intensity exercise group did better on multiple tests of executive function than those in the stretching group. (Executive function is the ability to plan or make decisions, correct errors, or react to new situations).

In the men, there was improvement in only one of the test. Other studies have shown a reduced risk of dementia over time for people who exercise versus non-exercisers. Exercise appears to protect the brain by preserving the blood flow in the small vessels of the brain that are responsible for executive functions that usually decrease with aging. Exercise may also expand brain volume and protect the lining of blood vessels throughout the body. (Source: Nutrition Action Health Letter – Jan/Feb 2014) So for better health, GET MOVING and participate in the Adventists InStep for Life Initiative at www.adventistsinstepforlife.org.

Hypertension is a disease of lifestyle which affects the arteries of the brain causing a lack of oxygen later in life leading to dementia. Brain scans (MRI’s) have revealed what are called brain infarcts or small stokes which destroys small areas of the brain which can lead to decreased brain function. It appears that persons with the most small strokes have the highest rate of Alzheimer’s and other dementia’s.

The same damage to blood vessels are seen in people with elevated blood sugars and those with diabetes; in fact there is such a close association between diabetes and Alzheimer’s that some people call Alzheimer’s disease type 3 diabetes. It appears that as a result high blood sugars insulin levels in the blood are elevated causing reduced levels in the brain. And because insulin clears beta-amyloid from the brain, this lack of insulin increases the the risk of Alzheimer’s. So for better health, reduce your blood sugar and blood pressure with exercise, weight loss, proper diet, and medications if needed! (Source: Nutrition Action Health Letter – Jan/Feb 2014)

Alzheimer’s and other dementia’s are the sixth leading cause of death in the United States which strikes 1 out of 3 persons over the age of 85 years old. As baby boomers age, the cost of caring for people with Alzheimer and other dementia’s is expected to double by 2040 to $215 billion a year. But is there anything that can help prevent this devastating condition. Research reports that protein fragments called beta-amyloid causes plaques which are a hallmark in Alzheimer’s. The other common problem seen in this condition is damaged blood vessels.

Recent studies identify 5 factors which increase the risk of Alzheimer. They include: 1) high blood pressure, 2) elevated blood sugars, 3) lack of physical activity, 4) excessive weight, and 5) mental and social inactivity. Over the next 3 weeks we will investigate these factors closer. May God help us to make healthful choices now, that we may always maintain “a sound mind.” 2 Tim. 1:7 (Source: Nutrition Action Health Letter – Jan/Feb 2014)

Science has once again verified the importance of the Eight Laws of Health in life expectancy. The Journal of the American College of Nutrition reports in the February 4, 2014 issue that good sleep patterns and a diverse diet are key in living longer. “Poor sleep has been associated with increased morbidity and mortality including obesity, diabetes, cardiovascular disease and coronary heart disease,” said Professor Walhqvist of Monash University in Melbourne, Australia.

“We found that for both genders, poor sleep was strongly correlated with poor appetite and poor perceived health. Women who were poor sleepers had a lower intake of vitamin B-6 from food than those whose sleep was rated fair or good. Fair sleepers had lower iron intakes than good sleepers.” Eating a well-rounded diet improves longevity in both men and women the study reported. So for better health eat and sleep well and make sure you get your vitamin B-6 rich foods. Good sources of vitamin-B6 include: seeds, nut, dried fruit, banana, spinach and avocados.

With the beginning of a new year, many have resolved to loose weight. This is a worthy resolution! Because study reviewed in the Making Healthy Choices Newsletter, Issue 70 reports that for every four point increase in ones BMI (body mass index) the incidence of ischemic heart disease (heart attack) was increased by 26%.

For example an obese person with a BMI of 32 had a 52% increase risk of ischemic heart disease compared with someone with a normal BMI of 24. If you don’t know your BMI you can go to www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm. If it is 25 or higher you should make health choices to loose weight; for better health!

Trimethylamine‑N‑oxide is a molecule produced by the bacteria in the digestive system which has been shown to increase the risk of heart and blood vessel disease by 2 1/2 times. When certain bacteria are exposed to lecithin and Lcarnitine, trimethylamine-N-oxide levels are increased.

This is because flesh meats are high in L-carnitine. In a study reported in the May 2014 issue of Nature Medicine, meat‑eaters produced more trime-thylamine‑N‑oxide after meals containing a measured amount of l‑carnitine than did vegans; meat‑eaters also harbored more of the types of bacteria that metabolize l‑carnitine into trimethylamine‑N‑oxide. We have been counseled, “Concerning flesh meat we can all say, Let it alone. (CD 430). Why not make 2014 the time that you with prayer and God’s strength, “Let it (flesh meat) alone,” for better health!

“And hath made of one blood all nations of men for to dwell on all the face of the earth, and hath deter-mined the times before appointed, and the bounds of their habitation;” (Acts 17:26) During the past year the issue of eating according to ones blood type has continually arisen.

Pathologist and immunologist Karl Landsteiner is credited with the discovery of the different human blood types in 1901, over 110 years ago. How did those living prior to this time remain healthy? The Bible states that God made all men of one blood!

The Creator provided dietary instructions for His children which is found in Genesis 1:29. When someone presents health information which does not agree with Biblical instructions it is because, “there is no light in them.” (Isaiah 8:20) So avoid those non-Biblical, science falsely so called ideas and stick with God’s Word; especially when there is no credible scientific evidence to substantiate these claims. So eat according to God’s instructions and not according to your blood type, for better health!

We have been blessed to enter a new year which I did not think I would see back in 1976 when I was baptized into God’s remnant church. I thought Jesus would have come by now. But God has given us time to demonstrate our love for Him. What areas in your life need improving? Health is usually in the top three. A recent article on the December 29, 2014 WebMD website encourages us to “Make Healthy Me Time.”

Find time for yourself to concentrate on becoming a better you. For many finding that time is difficult. To find that time the author suggest that you: get up earlier, or ask family members to help with the chores, or claim a weekend morning or afternoon for yourself. It is also recommended that you learn to say “No” gracefully. With this new found time you can become a better you so that you can become a better servant to others. And remember our Savior says, “Without me, ye can do nothing.” So make time every morning to spend with the Creator, for better health!