6 Tips for Powering Up Your Brain

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Between 2000 and 2017 deaths from heart disease have decreased 9% while deaths from alzheimer’s have increased 145%.

According to the Alzheimer’s Association, an estimated 5.8 million Americans of all ages are living with Alzheimer’s dementia in 2019.

By 2050, the number of people age 65 and older with Alzheimer’s dementia may grow to a projected 13.8 million, barring no medical breakthroughs to prevent, slow or cure the disease.

Not only is it difficult coming to terms with a loved one’s memory loss, but it can add additional stress to everyday activities around the house.

This is why dementia is such a difficult road to navigate for so many people and families around the world. While there’s no cure for Alzheimer’s dementia yet, a lot of research is being done to try to find treatments and practices that can slow or prevent cognitive decline.

The Cleveland Clinic Lou Ruvo Center for Brain Health in Ohio is one of the leading research centers for dementia. And so far, they’ve found six lifestyle changes that can improve brain health.

If you’re struggling with memory problems or you have a family history of dementia, it’s never too late to make some simple changes to your lifestyle that can improve your chances of fighting memory loss.

Here are the Cleveland Clinic’s six pillars of a healthy brain:

Pillar 1: Physical Exercise

“What’s good for your heart is good for your brain.”

People who exercise regularly have a lower risk of developing Alzheimer’s disease, says the Cleveland Clinic.

Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Even if you’ve never exercised, any physical activity is better than none at all.

What kind of exercise is best?

Endurance exercise, like running, swimming or biking, has been shown to foster new brain cell growth and preserve existing brain cells.

Strength training, like lifting weights or using resistance bands, builds muscle, strengthens your bones, and improves your mood. It can also enhance concentration and increase your decision-making skills.

Flexibility/balance training, like Yoga and Tai Chi can improve your posture, reduce risk of injuries and falls, and improve your overall movement and ability to do things better throughout life. Even simple exercises like standing on one foot or walking backward have proven helpful.

Pillar 2: Food & Nutrition

“Eat smart, think better.”

As you age, your brain is exposed to more harmful stress due to lifestyle and environmental factors. This leads to oxidation of your brain cells.

Imagine what a cut apple looks like after it’s left on a counter for 5 minutes. That browning is oxidation and the same general idea is what’s happening to your brain as you get old.

Luckily, there are lots of antioxidants available in food that can help protect your brain from these harmful effects.

Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease, says the Cleveland Clinic.

The MIND and DASH diets are also good options to consider. Of course, if you’re at risk of developing diabetes, follow the diet your doctor recommends.

There is a high correlation between diabetes and dementia. Some researchers have even referred to dementia as Type 3 Diabetes. To protect your brain, you need to keep your blood sugar levels in check and that starts with what you eat.

Pillar 3: Medical Health

“Control medical risks.”

Hypertension, diabetes, obesity, depression, head trauma, higher cholesterol, and smoking all increase the risk of dementia, says the Cleveland Clinic. However, you can control and reduce almost all these risks if you’re proactive.

Getting your annual check-up, following your doctor’s recommendations and taking medications as prescribed can all help lower your risks.

If you have diabetes or are on the verge of becoming diabetic, you can reduce the risk by following these tips says the Cleveland Clinic:

  • Avoid white sugar, white flour and hydrogenated fat.
  • Eat more fiber.
  • Eat some protein with every meal.
  • Control portion size.
  • Exercise for at least 30 minutes 5 times a week.
  • Include aerobic, strength, flexibility and balance.

Another major risk factor for dementia is high blood pressure. The Cleveland Clinic recommends following these tips to reduce hypertension:

  • Cut down on salt (less than one teaspoon a day).
  • Check your blood pressure regularly.
  • Keep active.
  • Maintain a healthy weight.
  • Take your medication.
  • Aim to keep blood pressure under 120/80 mmHg.

Pillar 4: Sleep & Relaxation

“Rest well.”

Sleep energizes you, improves your mood and your immune system, and may reduce buildup in the brain of an abnormal protein called beta-amyloid plaque, which is associated with Alzheimer’s disease, says the Cleveland Clinic.

Getting 7-8 hours of sleep every night is a must. And to ensure a good night’s sleep, you need a completely dark, quiet, and cool bedroom. You should not be able to see your hand five inches away from your face with the lights out.

Meditation is also a great way to relax and has been shown to reduce cognitive decline. Other ways to reduce stress are saying “no” more often, writing down all the things that bother you, and using imagery to anchor your emotions.

Pillar 5: Mental Fitness

“Use your mind, or lose it.”

You have something called “brain reserve,” which helps your brain adapt and respond to changes and resist damage, says the Cleveland Clinic.

People who continue to learn, embrace new activities, and develop new skills and interests are building and improving their brain reserve. That’s why working at a challenging job, going back to school, or taking classes can all expand your brain reserve.

Other mentally stimulating activities, like crossword puzzles, chess, puzzles, and card games have all been shown to help improve brain health. Even playing electronic “brain games” may help improve your reaction time and problem-solving ability.

Pillar 6: Social Interaction

“Stay connected.”

A rich social network provides sources of support, reduces stress, combats depression and enhances intellectual stimulation. Studies have shown that those with the most social interaction within their community experience the slowest rate of memory decline, says the Cleveland Clinic.

Leading an active social life is the key to protecting your memory. Joining clubs and volunteering are great ways to keep your network alive. Even adopting a pet can improve your brain health.

Pets can calm us down, boost our immunity, improve our heart health, keep us moving, and enhance our social life, says the Cleveland Clinic.

Overall, lifestyle has a profound effect on your brain health. What you eat and drink, how much you exercise, how well you sleep, the way you socialize, and how you manage stress all play important roles in keeping your brain healthy. It’s never too late to make some of these small changes, you can even start today.

To a richer life,

Nilus Mattive

Nilus Mattive

The post 6 Tips for Powering Up Your Brain appeared first on Daily Reckoning.

The Truth About Brain-Boosting Supplements

This post The Truth About Brain-Boosting Supplements appeared first on Daily Reckoning.

The signs of memory loss can be scary: misplaced keys, forgetting where you parked, a task you suddenly can’t remember, repeating a question over again that was just answered.

Five million Americans are estimated to have Alzheimer’s disease and related dementia, according to the Centers for Disease Control and Prevention – a figure that’s projected to grow to 13.9 million by 2060.

To date, there are no drugs that have been shown to prevent or reverse diseases like Alzheimer’s, which is leading many people to seek out questionable treatments with false claims.

One AARP analysis on spending found that 50-plus adults spend more than $93 million a month on six different supplements marketed for brain health.

“The people taking these pills are spending between $20 and $60 a month and flushing dollars down the toilet that could be better spent on things that actually improve their brain health,” says AARP Senior Vice President for Policy Sarah Lock.

Study after study seem to reveal the same conclusions: there’s virtually no good evidence to suggest that brain health supplements can prevent or delay memory lapses, mild cognitive impairment, or dementia in older adults.

In fact, some are even doing more harm than good. Here’s what the science says about taking brain boosting supplements, and what you should do instead.

What the Research Says

The three most popular supplements marketed for memory enhancement are fish oils, B vitamins, and ginkgo biloba extract, made from the dried leaves of the ginkgo tree. But decades of studies on these three supplements have all come up short.

Fish oil pills are probably the best studied and the results are not encouraging. When all the studies are pooled, we find very small improvements in recalling lists of words soon after they’ve been learned, and the effect doesn’t last.

The only encouraging evidence is people with diets high in omega-3s, found typically in fatty fish like salmon, may have a lower risk of dementia. But similar benefits are not linked to omega-3 in pill or supplement form.

Ginkgo biloba extract is another popular brain booster and the research is not hopeful either. In one landmark trial published in the Journal of the American Medical Association, researchers followed more than 3,000 people age 75 or older for six years.

Half were given 120 mg doses of the herb twice a day, while the others took a placebo. The ginkgo did not decrease the incidence of Alzheimer’s disease or dementia. 

B vitamins are also in question when it comes to improving cognition. A 2015 review of studies found that supplementation with B6, B12, and/or folic acid failed to slow or reduce the risk of cognitive decline in healthy older adults and did not improve brain function in those with cognitive decline or dementia.

The only instances where B vitamins had any significant effect on brain health was in people with B vitamin deficiencies.

Blame Advertisers and Loose Regulation

A 2017 Government Accountability Office (GAO) report analyzed hundreds of ads promoting memory-enhancing supplements online and identified 27 making what seemed to be illegal claims about treating or preventing diseases like dementia.

Supplements are loosely regulated, and you should be extra careful as some even contain undisclosed ingredients or prescription drugs. Several brain boosting supplements should not be taken with medications.

For example, ginkgo biloba should never be paired with blood thinners, blood pressure meds, or SSRI antidepressants.

Supplements that need to be metabolized by organs like your kidneys and liver can compete for limited metabolic function, potentially messing up the levels and performance of your medication.

What Should You Do Instead?

Two things: get active and get on a brain-boosting MIND diet.

Exercise is one of the few things within your control that has shown to protect against cognitive decline. Set a weekly goal of 150 minutes of moderate exercise.

Second, get on the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet includes lots of veggies, nuts, whole grains, olive oil, some beans, fish, and poultry, plus a daily glass of wine. A quick Google search and you’ll find all sorts of recipes.

The foods chosen in the MIND diet have all appeared to have brain-protecting effects. The researchers who invented the diet studied almost 1,000 elderly people, and followed them for an average of 4.5 years.

Those with diets most strongly in line with the MIND diet had brains that functioned as if they were 7.5 years younger than those whose diets least resembled this eating style.

A follow-up study showed that the MIND diet also cut their risk of developing Alzheimer’s disease in half. So although there seems to be no signs of miracle supplements or drugs for the treatment of cognitive decline just yet, your best bet is still the most simple: stay active and feed your brain good foods.

To a richer life,

Nilus Mattive

— Nilus Mattive
Editor, The Rich Life Roadmap

The post The Truth About Brain-Boosting Supplements appeared first on Daily Reckoning.

Protect Your Elders from Being a Target of THIS

This post Protect Your Elders from Being a Target of THIS appeared first on Daily Reckoning.

As we age we eventually reach our Golden Years. It’s a point where we expect to do things we couldn’t do earlier in life due to factors such as family, work, or financial obligations.

It’s a time when we hope to continue growing as individuals by pursuing personal interests, hobbies, or even second careers, as our health permits.

If nothing else, old age should be a time that is worry-free, peaceful, and stable, where independence is retained as long as possible.

Unfortunately that’s not how it works out for many…

Seniors: Prime Targets

Some 5.8 million older adults lose more than $37 BILLION each year to financial fraud. That number is expected to soar as baby boomers retire and their ability to manage trillions of dollars in assets declines.

Victims can be left without money to pay for medications, food, and long-term care. Many get evicted. And they don’t even know what’s happening until they’re left homeless.

Someone else has to pay, which usually means family members or taxpayers.

And the psychological and social costs can exceed the financial ones. Scammers convince victims to keep the promised profits a secret. So they don’t tell anyone… not even close family members.

Once they realize they’ve been betrayed, they’re emotionally devastated. And they’re less likely to report fraud because they are embarrassed about being targeted. When a family member is the perpetrator, victims don’t act because they don’t want their dirty laundry out there.

Also, elderly victims might not report crimes because they’re concerned that relatives may think they no longer have the mental capacity to take care of their own financial affairs.

In fact, a study by New York State’s Office of Children and Family Services estimates that for every case reported to authorities, as many as 44 are not.

And it’s not only Nigerian princes who scam the elderly. Research revealed that almost 60% of cases of elder exploitation were committed by a family member.

A small sampling of how telephone pitchers, online scammers, and even people they know and trust steal from the elderly in what may appear as giving consent…

  • In Maine a former lawmaker was sentenced to 10 years in prison for defrauding two elderly widowed women out of more than $3 million.
  • In Pennsylvania a man whose elderly mother was among his victims of a $1.5 million investment scam has been sentenced to 17 years in prison. 
  • In California an unlicensed investment advisor faces 35 years if convicted of defrauding $8 million from trusting families and senior citizens.

The FBI cautions that senior citizens are most likely to have a nest egg, own their home, and/or have excellent credit — all of which make them attractive to con artists.

As the Financial Industry Regulatory Authority (FINRA) puts it:

“Financial fraudsters often attempt to evoke strong emotions in their victims to convince them to hand over money, and seniors may be particularly vulnerable to the effects of heightened emotions on decision making.”

Furthermore…

Alzheimer’s Makes Them Even Easier Prey For Criminals

Alzheimer’s disease is the most common type of dementia. And it affects up to five million Americans. That number is expected to hit 14 million by 2060.

Symptoms begin with memory loss and possibly lead to loss of the ability to carry on a conversation and carry out daily activities such as handling money and paying bills. They may use poor judgment when dealing with money, giving large amounts to telemarketers and other scammers.

Several factors can cause Alzheimer’s. Including:

  • Age
  • Family history
  • Education, diet, environment
  • High blood pressure and high cholesterol

There is no cure, although physical, mental, and social activities may reduce the risk of getting the disease.

No Test for Alzheimer’s

Although there’s no single diagnostic test for Alzheimer’s, a recently published study by Rush University Medical Center’s Alzheimer’s Disease Center analyzed 935 folks in their 70s and 80s to determine whether a higher susceptibility to financial scams was an early sign of dementia.

All of the participants were initially free of dementia and were given a questionnaire to test their awareness of scams.

The test had five questions to determine their openness to sales pitches, their attitudes regarding risky investments, and what they knew about scams focusing on the elderly.

Over the following six years, participants had annual neuropsychological tests to check for Alzheimer’s and mild cognitive impairment.

Researchers also performed brain autopsies on the 264 participants who had died during the study. 

They found that someone who had scored low on the scam awareness questionnaire had a greater chance of later being diagnosed with a cognitive impairment.

The point here is that a scam awareness test might one day help diagnose Alzheimer’s.

How to Protect Your Older Adult Loved Ones

In an editorial accompanying the Rush University study Dr. Jason Karlawish of University of Pennsylvania Perelman School of Medicine added,

“This problem [financial scams on the elderly] has

the same urgency as opioids and gun violence.”

And Dr. Mark Lachs, co-chief of the Division of Geriatrics and Pallitive Medicine at Weill Cornell Medicine and New York-Presbyterian Hospital, said,

“It’s a public health crisis.”

If you are concerned about a loved one being victimized, FINRA has an easy-to-use tool to determine their vulnerability. 

FINRA’s risk meter is meant to see if they share characteristics and behavior traits that have been shown to make some investors vulnerable to fraud.

And if you think an investment being offered smells fishy, FINRA has four-question Scam Meter that could help your loved ones avoid getting scammed.

Also look for uncharacteristic behavior, such as asking to borrow money from you. This could be red flag especially if they were noted for being financially independent all their lives.

Have they given away a large amount, say to another family member, a friend, a religious organization or charity you’ve never heard of? Or was there a complex transaction that’s completely out of the norm, for instance a reverse mortgage when they didn’t need the funds?

Yes, they have the right to do whatever they want with their money. But when suffering from dementia, they may no longer have the ability to judge whether another person has their best interests at heart.

Nor do they understand the consequences of their decisions.

Keep an eye on who calls your elderly loved ones. If you see a large number of telemarketer calls, they’ve likely been scammed at least once. Victims are put on lists that are bought and sold on the black market.

Watch their mailbox, too. Older folks are accustomed to opening, reading, and responding to direct mail solicitations.

And with your loved one’s permission get a free report on their credit from the three reporting agencies. Read them carefully, looking for questionable activities.

What to Do if Scammed…

Report it.

Start with the local police and your state attorney general, even if your loved one was scammed by a global criminal. The FBI’s Internet Crime Complaint Center wants to hear from you, too.

You can find a government agency that handles the type of fraud involved at https://www.usa.gov/stop-scams-frauds.

And if it was investment fraud, FINRA has an Investment Fraud Victim Recovery Checklist to help your loved one cope with the aftermath.

To a richer life,

Nilus Mattive

— Nilus Mattive
Editor, The Rich Life Roadmap

The post Protect Your Elders from Being a Target of THIS appeared first on Daily Reckoning.