[Nubella News] - Milk shakes and chocolate cheesecakes may go straight to your hips - and your brain.

But Dr. William Thies, vice president with the Alzheimer's Association, says if you're in your 40s and 50s, you may reduce your risk of Alzheimer's and other forms of dementia later by eating healthy foods, exercising, and staying active.

Nearly 5 million Americans over 65, and especially over 85, suffer from Alzheimer's disease, a progressive disorder that gradually destroys their ability to remember, learn, make judgments, communicate and carry out daily activities. It accounts for about 65 percent of dementia cases, according to the federal government's National Institute on Aging.

But that number is expected to climb to 16 million by 2050 as more of the population ages, health experts concede. 

Interesting findings 

However, research presented July 18 at a global conference in Madrid, Spain, before more than 5,000 Alzheimer's experts shows:

•  Risk factors. People 22 to 44 who had risk factors for heart problems, such as high blood pressure and impaired insulin processing, scored significantly lower on memory tests than others, despite their young age.

•  Saturated fat intake. People's risk of mild impairment to cognitive function - their thinking, reasoning and other brain skills - more than doubled if they consumed high amounts of saturated fat from milk products and buttery spreads during mid-life.

•  Polyunsaturated fat intake. But people enjoyed better cognitive and physical functions by consuming plenty of fish and polyunsaturated fats, which nutritionists and dietitians call "healthy fats." 

•  Physical activity. Middle-aged people who were physically active at work and leisure more than twice a week enjoyed a 50-percent and 60-percent lower risk than sedentary people of developing dementia and Alzheimer's respectively.

•  Moderately intense exercise. High levels of exercise at least three times a week at an intensity more than walking were linked to a reduced risk of cognitive problems not as severe as dementia, especially in women.

The research projects involved thousands of adults, including 4,600 in one study.

Dr. Jeanette Gustat, a researcher from Tulane University's School of Public Health who performed one of the projects, summed up the research this way:

 "Our findings emphasize the importance of maintaining heart health and brain health throughout the life span."

Eating tips for keeping your brain healthy 

Here are some diet and eating tips to keep your brain as healthy as possible as you age:

• manage your weight. Middle-aged people who suffer from obesity are twice as likely to develop dementia later in life.

• keep your cholesterol and blood pressure levels within safe limits.  People with high cholesterol and high blood pressure are six times more likely to develop cognitive problems.

•  adopt an overall food lifestyle, rather than a short-term diet.

•  eat in moderation.

•  reduce your intake of foods high in cholesterol and "bad" saturated and trans fats.

•  increase your intake of dark-skinned fruits and vegetables whose protective antioxidants may reduce the risk of heart disease and stroke, and protect brain cells. Such vegetables include kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Fruits with high antioxidant levels include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.

•  eat cold-water fish, such as halibut, mackerel, salmon, trout and tuna, that brim with protective  omega-3 fatty acids.

•  get plenty of the antioxidant vitamin E through almonds, pecans and walnuts.

However, the Alzheimer's Association notes, not enough information is available to indicate what quantities of the foods benefit brain health. 

For more information

•  Alzheimer's Association

•  10th International Conference on Alzheimer's Disease and Related Disorders

•  Alzheimer's Disease Education and Referral Center

•  "Know Your Fats"

•  U.S. National Library of Medicine

Source: Alzheimer's Association

This summary by Nubella News is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.