Q: I come from a family where a few older folks developed dementia. What can I do to help prevent that fate? (I am 52.)
— Dwayne R., Moline, Illinois
A: Dr. Oz knows how you feel since his mother developed dementia at age 80, but there is a lot you can do to protect your brain. In his book, “The Great Age Reboot,” Dr. Mike details 40 choices that have been shown in at least two studies to either decrease your risk for dementia or increase brain reserve. In 2020, The Lancet Commission on Dementia Prevention identified 12 modifiable risk factors that can delay or prevent 40% of dementia cases.
The modifiable risk factors include hearing loss in mid-life, smoking in later life, less education in early life, obesity, diabetes, high blood pressure, depression, physical inactivity, social isolation, excessive alcohol intake, exposure to air pollution later in life, and head injury in mid-life.
The Lancet Commission says, to reduce dementia risks:
• From age 40, maintain systolic blood pressure of 130 mm/Hg or less. We say aim for less than 125/85.
• Protect ears from high noise levels; use hearing aids when needed.
• Reduce exposure to air pollution and second-hand tobacco smoke.
• Stop smoking — or never start.
• Prevent head injury — Limit drinking to less than 21 servings weekly.
• Practice activities that improve endurance, strength, balance, and flexibility.
• Prevent or reverse obesity and diabetes.
• Provide children with a good elementary education.
Getting started: The science-backed advice at LongevityPlaybook.com and iHerb.com sets out simple steps to protect your brain.
Two of our favorite tips on preventing cognitive decline are:
1. Find a posse and a purpose. That provides support, stimulation and meaning to your daily life — motivating you to make healthier choices in other aspects of life.
At LongevityPlaybook.com, you will find experts available 24/7 for a chat, email or call to provide support and help decrease your dementia risks.
2. Join support groups if you need help controlling your eating habits, smoking or drinking. And check out the iHerb blog, “Quitting Time,” for tips on natural addiction-easing aids.
Q: I’m a kindergarten teacher and I’m seeing more and more children who are seriously overweight. What should I try to let their parents know about the risks they are facing?
— Shelley P., Chicago
A: A new study published in the journal Pediatrics finds that the number of kids enrolled in the Women, Infants and Children (WIC) program who struggle with severe obesity has increased to about 2%. Nationally, the Centers for Disease Control and Prevention says that almost 13% of 2-5-year-olds are obese and around 21% of 6-11-year-olds are — and many more are overweight.
Excess weight increases youngsters’ risk of premature disease (diabetes and heart disease) and disability (joint problems). It also restricts their ability to actively play, is associated with social distress and inhibits their ability to learn.
Childhood obesity happens for a constellation of reasons. Having one obese parent means a child has a 50% chance of becoming obese; two obese parents and the risk jumps to 80%. Kids also may not have a steady supply of healthy foods, may live in areas where outdoor play is restricted, or may have schools with inadequate recess programs.
As a teacher (or a parent who decides to get involved), you can help kids by making sure they have plenty of physical activity during the school day. You may also be able to help your school provide improved nutrition through the National School Lunch Program (www.fns.usda.gov/nslp) and School Breakfast Program (www.fns.usda.gov/sbp/school-breakfast-program).Check out “Strengthening School Meals for Healthier Kids” at usda.gov.
Working with parents, you can offer suggestions for healthier “from home” meals that contain one piece of fruit, non-sweetened beverages, and whole grain breads. And you can provide simple nutrition lessons to the kids that identify healthy, tasty foods so they understand their choices. Good luck!
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1’s).
