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3 4 | PULSE Fa l l 2 0 1 6 3 4 | PULSE Fa l l 2 0 1 6 What should you be doing to ensure mens sana in corpore sano—a sound mind in a healthy body? EXERCISE YOUR BODY. This is key to reducing your risk of developing any number of diseases and chronic conditions. Neurologist Bernard Ullman notes as little as 20 minutes of physical activity three to four times a week can have a protective effect against dementia. EXERCISE YOUR MIND. Throughout your life your brain is building new neural connections and strengthening existing ones. Interested in learning a new language? Playing a musical instrument? Learning how to cook? Just about any hobby— apart from watching TV—will stimulate your brain, including that old standby, the crossword puzzle. PROTECT YOUR HEAD. Traumatic brain injuries (TBIs) are serious risks for athletes such as football players and boxers. TBIs (including concussions) can have long-term effects on the brain, not least of which is an increased risk of developing types of dementia including Alzheimer's. The symptoms of mild TBI—ranging from headaches, fatigue, memory loss, confusion, blurred vision, dizziness and nausea to trouble sleeping and emotional changes—can be subtle and may not occur for weeks aer the injury. It is important to see your doctor aer even what seems to be a mild injury if these or other symptoms appear. EAT LIKE YOU'RE ON THE RIVIERA. Fish may not really be brain food, but as part of a Mediterranean diet—high in fish, olive oil, fruits and vegetables, and low in salt, sugar and fats—fish can promote a healthy body and sound mind. "There is a trend toward the Mediterranean diet as having health benefits for your brain and body," notes neurologist Ben Tseng. Fish provide omega-3 fatty acids, and a Mediterranean diet is also high in other forms of polyunsaturated fatty acids, all of which lower the risk of stroke, among other health benefits. Soybeans and tofu can help too. LOWER YOUR BLOOD PRESSURE. Hypertension is a direct risk factor for strokes and vascular dementia, both of which result from blood vessel blockage or bleeding in the brain. Many of the tips in this list are interrelated. Follow the other suggestions for a healthy lifestyle and your blood pressure will benefit. LOWER YOUR BLOOD SUGAR AND CHOLESTEROL. Like high blood pressure, high blood glucose and cholesterol levels lead to an elevated risk of vascular disease, including strokes and dementia. And like your blood pressure, you can help control them with a healthful diet and exercise. GET SOME SLEEP. Chronic sleep deprivation can lead to loss of mental cognition, ability to function, even lowered IQ points, says Dr. Tseng. Most things can wait until morning—go to bed. Turn down tobacco. You already know smoking can lead to emphysema and cancer. It also increases your risk of vascular disease. Quitting isn't easy, but Torrance Memorial Medical Center can help, with smoking cessation programs and smoke-free support groups. AVOID EXCESSIVE ALCOHOL (AND SUBSTANCE ABUSE). Nothing new here. We all know drinking too much is bad for your brain, your body, your family and everyone you know. If you or someone close to you thinks you may have an alcohol or substance abuse problem, reach out to Torrance Memorial's Thelma McMillen Center for Alcohol and Drug Treatment. BE FRIENDLY. Your emotional health and social connections are important too. Stress, depression and social isolation are risk factors for dementia. "We don't really know why," Dr. Tseng says. "Are people who are more withdrawn exhibiting early signs of dementia or putting themselves at risk of dementia?" Either way, he says, staying engaged helps stimulate the mind, which can delay the onset of dementia. "We also encourage people with dementia to stay active and busy, in a supervised environment," he adds. "We want people to be engaged." These 10 tips can help keep your mind and body working together at peak performance. "The caveat with all of these," says Dr. Tseng, "is that they should be individualized. That's why you come see somebody like me." TOP TIPS TO STAY TACK-SHARP other blood high blood elevated and can exercise. deprivation to Tseng. bed. smoking Quitting Center programs and SUBSTANCE drinking your someone alcohol or Torrance depression dementia. exhibiting at encourage in body other blood blood exercise. Tseng. smoking Center drinking someone