7 OTHER FIXES
1 Eat for your gut
Focus on wholefood, plant-based meals, urge Du Toit and others, including Cape Town registered dietician Claire McMahon – vegetables, fruits, wholegrains, legumes; with some chicken and red meat (for B vitamins for brain health). Have two servings of fatty fish a week or a small handful of walnuts or flaxseeds a day (for omega-3 fatty acids). Include cultured foods such as maas and yoghurt (check labels for live cultures), and fermented foods (sauerkraut, miso, kimchi), which contain beneficial microbes, says McMahon.
Cut back on processed foods and sugar, on which bad bacteria appear to thrive. And cut back on saturated fats (animal fats), which seem to speed up the formation of amyloid plaque that develops in the brain of someone with Alzheimer’s. ADHASA also advises avoiding colourants, preservatives and other additives, and advocates professional testing for food sensitivities in those with signs of ADHD. 2 Protect your microbiome (gut colony)
Only take antibiotics, anti-inflammatories and acid-blockers if essential, and exactly as directed; avoid antibiotic soaps and alcohol-based hand sanitisers. Ask your healthcare
professional about taking probiotics to replenish good bacteria after a course of antibiotics. ‘Use of probiotics is most likely going to increase significantly in the future as more studies show a closer correlation between gut flora and various diseases,’ says Durban gastroenterologist Dr Nizam Aboo.
3 Get active
Studies show that active people have a healthier microbiome. ‘Exercising regularly at high intensity can also protect against Alzheimer’s as it increases blood flow to the brain and loosens the amyloid plaque,’ says Du Toit. ‘The recommendation is 30 minutes of aerobic exercise three or four days a week.’ Some studies suggest regular aerobic exercise increases the size of the hippocampus (part of the brain responsible for verbal memory and learning); and the prefrontal and medial temporal cortexes (which control thinking and memory) may grow too, reports Harvard Health.
Exercise lowers inflammation and promotes the release of growth factors – chemicals that influence the health and development of brain cells and brain blood vessels. ‘It also improves your mood and decreases stress and anxiety, factors often implicated in cognitive impairments,’ says Klerksdorp biokineticist Isabeau van Heerden.
Exercising for just 30 minutes a day can also relieve stress and boost feel-good endorphins, and some studies have suggested it may be as effective as antidepressants for mild to moderate depression.
4 Make time to relax
Stress has been shown to deplete good microbes, so unwind regularly with an absorbing hobby, a sitcom or a game with the dog.
5 Get enough sleep
‘Your brain needs sufficient sleep to clean out the damaging amyloid plaque,’ says Du Toit. ‘Try to get at least 7,5 hours of quality sleep every night.’
6 Quit heavy drinking and smoking
Both have been linked to brain shrinkage, reports the Alzheimer’s and Dementia journal.
7 Get help
Information, guidance and support are crucial for mental wellbeing. Contact the SA Depression and Anxiety Groupat0800212223,sms 31393, sadag.org; Alzheimer’s SA 0860 102 681, alzheimers. org.za; Dementia SA 0860 636 679, dementiasa.org; Dementia Reach Out Programs, 079 318 2709/082 048 0349, drop. org.za; or ADHASA at info@ adhasa.co.za, adhasa.co.za.