Strategies for prevention and health management:

Brain Training for Neuroplasticity:

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Diet and Exercise:

Check with your primary care physician before making any additions to your consumption of supplements, vitamins and minerals: 

  • Increase physical activity and exercise as tolerated and as approved by your primary care physician.

  • Have a healthy diet (e.g., incorporating a Mediterranean-style diet, including fruits and vegetables, lean protein (fish, chicken, turkey), low-fat items, nuts, and seeds.

  • Increase socialization, including activity programs, adult education classes, and social groups

  • De-stress! Think positive and optimistically about events.  Utilize relaxation techniques that include breathing techniques or meditation.  Recognize and correct distortions in thinking, e.g., catastrophizing, personalization, magnification.  Focus on personal strengths and resources. Practice Mindfulness Meditation.

  • Increase mental activity, e.g., cross word puzzles, reading and discussion.

  • Listen to music (especially classical).  

  • Ongoing follow-up with your primary care doctor for routine health maintenance (i.e., control vascular risk factors such as high blood pressure, cholesterol, diabetes/high sugars) to decrease rate of progression of memory decline.

  • Assure adequate dietary intake of essential vitamins and minerals. Consider a multivitamin and mineral supplement each day that includes folic acid and vitamin D (doses as directed by your health care provider).

  • Curcumin (turmeric root) take as directed. Curcumin product that is optimized by Longvida.   

  • Fish oil capsules – must have DHA in it, the more the better.  Take as directed.

Adapted from Excerpt From: Lisa D. Ravdin and Heather L. Katzen. “Handbook on the Neuropsychology of Aging and Dementia.” Springer New York, New York, NY.