PTY BU SUP Mar19

BUSINESS SUPPLEMENT
BID GOODBYE TO AGE-RELATED
COGNITIVE DECLINE WITH THESE
3 HEALTHY AGING TIPS
By Dr Gary Small, Member of Herbalife Nutrition Advisory Board
Older adults often discuss the physical
and mental changes they experience with
aging, but the reality is - none of us are
exempt from the effects of aging, especially
people living in the Asia Pacific - the
fastest aging region in the world.
All across the region, societal aging will
have widespread implications on the
workforce, including an impending decline
in the working population between
15 to 64 years of age, and a shift in the
workforce age composition towards older
employees. With the imminent impact
of aging on our infrastructure, workforce
and quality of life, it is now more important
than ever for people to embrace healthy
aging in order to live long, fulfilling lives
and help allay the mounting pressures
that aging poses on our society.
So what does healthy aging actually
mean? According to the World Health Organisation
(WHO), healthy aging is the
process of developing and maintaining
the functional ability that enables well-being
in older age. To the 5,500 consumers
aged 40 and above surveyed by Herbalife
Nutrition in the 2018 Asia Pacific Healthy
Aging Survey, the majority (66 percent)
of respondents said that healthy aging
meant being “physically and mentally active
as they age.”
If you are concerned about the possibility
of cognitive decline or ending up with
Alzheimer’s disease or other forms of
dementia as you age, you will be glad to
know that you do have some control over
your brain health and risk for dementia as
you age.
In fact, two-thirds of dementia risk comes
from non-genetic factors, which means
that the lifestyle choices that you make
every day can have a major impact on
how well your brain ages. Research has
also shown that regular physical exercise
is associated with a lower risk for
dementia, as well as better memory in
middle-aged and older age groups, while
reports of healthy eating were associated
with better memory self-reports regardless
of age.
So make it a point to bid goodbye to
age-related cognitive decline with these
three healthy aging tips that will get your
brain health back on track.
Tip #1: Make Better Nutrition Choices
Good nutrition not only affects your overall
health, it also improves the health of
your brain. It should come as no surprise
that the same foods that are high in fat
and salt content that aren’t good for your
body, aren’t your brain’s best friend either.
Recent studies have outlined complex
carbohydrates and whole grains as
healthy brain nutrition choices that may
lower the risk for dementia. Additionally,
having fish in your meals twice a week
will help you get sufficient omega-3 fats
to protect brain health and stabilize your
mood. In fact, the omega-3 fatty acids in
fish or fish oil supplements can help form
the myelin sheaths that line your brain’s
wiring, whose breakdown is often associated
with the onset of dementia.
It is also important to get lots of antioxidant
fruits and vegetables into your diet
to protect your brain from the oxidative
stress of aging, while keeping it strong
and healthy in the long run. For a 40 yearold
guy, an adequate amount to aim for
will be at least 2 cups of fruit and 3 cups
of vegetables a day.
Tip #2: Siphon Off the Stress
Chronic stress can have a negative impact
on your health, with effects ranging
from insomnia to weight gain to an increased
risk of heart disease; as well as
impairment of the immune, digestive and
the central nervous systems. While eliminating
stress from our lives is almost impossible,
we can learn to manage it in way
that protects our hearts and our brains.
Developing healthy living habits is critical
to aging well. Make sure that you get sufficient
rest at night, as sleep deprivation
can accelerate aging. A good night’s sleep
helps to reduce chronic inflammation, improves
memory and mood, and puts you
in better control of dealing with stressful
situations.
Secondly, with technology taking over our
time and our lives, it is important to disconnect
from gadgets from time to time
to improve mental focus and beat stress.
Make it a point to incorporate breathing
exercises and light meditation into your
busy schedule. Mindfulness is exceptional
in its capacity to control stress, with its
effectiveness being seen across all age
groups.
Thirdly, one of the best ways to relieve
stress is to get regular physical exercise.
This can come in a variety of forms including
walking, jogging, yoga, tai chi, or having
a quick game of tennis with friends.
Exercise not only lowers risk for depression,
but increases cognitive abilities and
the size of the brain region that controls
memory formation.
Lastly, keep in mind that a lot of stress
we bring on ourselves by taking on too
many commitments. It is important to be
mindful of how much activity you can take
on, and plan ahead to eliminate sources
of stress that can come with trying to do
too much on our own. Developing a strong
and supportive social network will lower
your stress level and make your life more
fulfilling.
Tip #3: Make Time for Some Brain Fun
While the best kind of mental exercise depends
on the individual, a general rule of
thumb is that the activity should be enjoyable
and challenging.
Over the years I’ve come across many
studies that have shown the connection
between stimulating mental activities and
a lower risk for developing dementia. If
you enjoy a challenge, try doing something
that you can’t do – like learning an
instrument, or playing a game of chess,
or something as simple as a quick game
of Sudoku at the back of your local newspaper.
The process of learning and acquiring
new information and experiences, such as
learning new skills, can also stimulate the
brain. Try varying your learning exercises
to keep them interesting – work on solving
puzzles for a few days and learn a new
board game for the next few days before
moving on to pick up a new musical instrument.
In addition, memory-training techniques
are easy to learn and have been
shown to improve cognitive performance,
with its effects lasting years as long as
you keep using the memory methods
you’ve learned.
While these healthy aging tips seem modest,
many underestimate their importance
in putting them on track towards leading
healthier and happier lives. Remember, a
lifestyle of good nutrition, when combined
with healthy living habits and brain-friendly
activities, can go a long way towards a
long lifetime of brain health.
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