Note: The blogger forwarded an article of the above subject to
friends and received the feedback from the Great Sifu Dr. JB Lim which is worthy of
sharing with readers of this blog.
Reproduced below in the first part is the said article and in the
second part the Great Sifu’s response.
25 Things You
Can Do to Prevent Alzheimer's
Alzheimer’s strikes fear in all of us. The thought of
losing your mind as you grow older is terrifying and made worse by the fact
that, before now, there appeared to be little we could do to slow down or avoid
Alzheimer’s, the most common form of dementia.
Today, research has found many factors that raise or
diminish the risk of Alzheimer's disease. Following these tips, you could slash
your chances of developing the disease:
1. Check out
your ankle
Low blood flow in your foot is a clue to trouble in your
brain and a simple test can reveal its cognitive state and your likelihood of
stroke and dementia. The theory is that the health of your blood vessels is
similar throughout the body. The degree of clogged arteries and blood flow in
the feet can suggest atherosclerosis in cerebral blood vessels. Ask your doctor
for an ankle-brachial index (ABI) test which involves an ultrasound device and
a blood pressure cuff that compares blood pressure in your ankle with that in
your arm. To remedy any impairment of blood flow your GP may advise stepped-up
exercise or a change in diet/medication.
2. Antioxidant-rich
foods
Certain foods infuse your brain with antioxidants that can
slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are
good but top of the list are black
raspberries, elderberries, raisins and blueberries.
3. Beware of bad
fats
The type of fat you eat changes your brain’s functioning
for better or worse. Stay away from saturated fats which strangle brain cells
causing them to become inefficient. Buy low fat or fat-free dairy products
including milk, cheese and ice cream. Cut
down on deep-fried foods.
4. Chocolate
Treat
Cocoa, the main ingredient in chocolate, has sky-high
concentrations of antioxidants called flavanols, which possess strong heart and
brain-protecting properties. Drinking cocoa increases blood flow to the brain. Cocoa powder has twice
as many flavanols as dark chocolate which has twice a many as milk chocolate.
White chocolate has zero.
5. Grow a bigger
brain
Your brain starts to shrink when you reach 30 or 40 so it
takes longer to learn. However scientists now believe you can increase the size
of your brain through the act of learning. Try studying, learning new things or broadening your
circle of friends for stimulation.
6. The Estrogen
Evidence
Sixty eight per cent of Alzheimer’s patients are women,
possibly as midway through life they lose the protection of the hormone
estrogen which boosts memory. Unless your GP says otherwise, start taking estrogen immediately at
the time of menopause – starting any later risks dementia and strokes.
7. Raise good
cholesterol
It’s well known that having high good-type HDL blood
cholesterol protects you from heart disease. But it can also save your brain.
Researchers claim it blocks sticky stuff that destroys brain cells and acts as
an anti-inflammatory to lessen brain damage. Ways to ramp up good cholesterol
include exercise, drinking moderate amounts of
alcohol and losing weight.
8. Google
something
Doing an internet search
can stimulate ageing brains even more than reading a book. And MRI scans show that savvy surfers have twice as many sparks of brain activity as
novices. Go online to search for information,
things to buy or games to play. Although it’s not known how much it will
benefit your brain, it’s better than passive pursuits.
9. The ApoE4
gene
One in four of you reading this has a specific genetic
time bomb that makes you 3 to 10 times more susceptible to developing
late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a
single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you
inherit a double dose from both parents, your risk rises by 10 times. Ask your
doctor about a DNA test to reveal your ApoE4 genotype.
10. Say yes to
coffee
Coffee is emerging as a tonic for the ageing brain. It is
anti-inflammatory, helps block the ill effects of cholesterol in the brain and
cuts the risks of stroke, depression and diabetes, all promoters of dementia.
It is also high in antioxidants and caffeine which stop neuronal death and
lessen diabetes, high blood pressure and strokes that bring on dementia. For
most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.
11. Dangers of
underweight
Unexplained weight loss after age 60 or so may be a sign
of Alzheimer’s. A study showed that women with the disease started losing weight
at least 10 years before dementia was diagnosed. Among women of equal weight,
those who went on to develop dementia slowly became thinner over three decades
and, when diagnosed, weighed an average 12lb less that women who were free of
Alzheimer’s. Talk to your doctor about unexplained weight loss after 60.
12. Drink wine
A daily glass of wine may help delay dementia. Research
says that alcohol is an anti-inflammatory and raises good cholesterol which
helps ward off dementia. High antioxidants in
red wine give it additional anti-dementia
clout. Such antioxidants act as artery relaxants, dilating blood vessels and
increasing blood flow which encourages cognitive functioning.
13. Know the
early signs
Memory problems are not the first clue. You may notice a
decline in depth perception, for example you reach to pick up a glass of water
and miss it. Or you misjudge the distance in walking across a street.
Doing a jigsaw puzzle or reading a map may also be
confusing. Losing your sense of smell can also be an early clue, as well as
asking the same question repeatedly or misplacing belongings in odd places
(like putting keys in the fridge). Be aware of memory problems as the earlier
the signs are spotted, the more successful lifestyle changes and medications
are likely to be.
14. A
Mediterranean diet
The Mediterranean diet, no matter where you live, can help
save your brain from memory deterioration and dementia. Studies consistently
find that what the Greeks and Italians eat is truly brain food. Following this
diet – rich in green leafy vegetables, fish,
fruits, nuts, legumes, olive oil and a little vino – can cut your chances of Alzheimer’s by nearly half.
Rather than depending on just one food or a few nutrients, it is a rich menu of
many complex brain benefactors, including an array of antioxidants, which
shield brain cells from oxidative damage.
15. Middle Age
Obesity
Your brain cares if you are fat. A study showed obese
people had 8% less brain tissue and overweight people had 4% less brain tissue
than people of average weight, which according to some scientists hugely
increases the risk of Alzheimer’s. Moreover, brain shrinkage occurred in areas
of the brain targeted by Alzheimer’s, and which are critical for planning,
long-term memory, attention and executive functions, and control of movement.
Tackle signs of rising weight early, when you are young or
middle-aged. Oddly, being obese after the age of 70 does not raise the risk of
Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best
way of stimulating cognitive functioning and may delay the onset of Alzheimer’s
at any age.
16. Get a good
night’s sleep
A lack of sleep is toxic to brain cells. Sleep has
surprising powers to protect your brain against memory loss and Alzheimer’s. It
is a wonder drug that helps manipulate levels of the dreaded brain toxin
peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one
scientist puts you at accelerated risk. Research has also found that sleeping
an average of five hours or less a night is linked to large increases in
dangerous visceral abdominal fat, which can cause diabetes and obesity that can
lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.
17. Have an
extended social circle
Studying the brain of a highly sociable 90-year-old woman
who died from Alzheimer’s, researchers in Chicago found that having a large
social network provided her with strong “cognitive reserve” that enabled her
brain to not realize she had Alzheimer’s. Why this happens is a mystery but
interacting with friends and family seems to make the brain more efficient. It
finds alternative routes of communication to bypass broken connections left by
Alzheimer’s. So see friends and family often and expand your social network. The
stronger the brain reserve you build through life, the more likely you are to
stave off Alzheimer’s symptoms.
18. Deal with
stress
When you are under stress, your body pours out hormones
called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events
like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells
and suppress the growth of new ones, actually shrinking your brain. Sudden
traumatic events like the death of a loved one or a life-changing event like
retirement can leave a hangover of severe psychological stress that precedes
dementia. Be aware that chronic stress can increase older people’s
vulnerability to memory decline and dementia. Seek professional advice.
Antidepressants, counselling, relaxation techniques and other forms of therapy
may head off stress-related memory loss if treated early.
19. Take care of
your teeth
Bad gums may poison your brain. People with tooth and gum
disease tend to score lower in memory and cognition tests, according to US
dental researchers who found that infection responsible for gum disease gives
off inflammatory byproducts that travel to areas of the brain involved in
memory loss.
Consequently, brushing, flossing
and preventing gum disease may help keep your
gums and teeth healthy but also your memory sharper. In another study, older
people with the most severe gingivitis – inflamed gums – were two to three
times more likely to show signs of impaired memory and cognition than those
with the least.
20. Get enough
Vitamin B12
As you age, blood levels of vitamin B12 go down and the
chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes
in middle age, setting the stage for brain degeneration years later.
Researchers at Oxford
University found that a
brain running low on B12 actually shrinks and a shortage can lead to brain
atrophy by ripping away, myelin, a fatty protective sheath around neurons. It
can also trigger inflammation, another destroyer of brain cells. Take 500 to
1000mcg of vitamin B12 daily after the age of 40. If you or an older family
member has unexplained memory loss, fatigue or signs of dementia, be sure to
get tested for vitamin B12 deficiency by your GP.
21. Vinegar in
everything
There is plenty of evidence that vinegar sinks risk
factors that may lead to memory decline, namely high blood sugar, insulin
resistance, diabetes and pre-diabetes and weight gain. Researchers in Phoenix, Arizona,
have noted in studies of humans and animals that the acidic stuff packs potent
glucose-lowering effects. Studies have also found it can curb appetite and food
intake, helping prevent weight gain and obesity, which are associated with
diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to
salad dressings, eat it by the spoonful, even mix it into a glass of drinking
water. Any type of vinegar works.
22. Have your
eyes checked
If you preserve good or excellent vision as you age, your
chances of developing dementia drop by an astonishing 63%. And if it’s poor,
just visiting an optician for an eye test and possible treatment at least once
in later life cuts your dementia odds by about the same amount. Exactly how
vision problems promote dementia is not clear but impaired vision makes it
difficult to participate in mental and physical activities such as reading and
exercising, as well as social activities, all believed to delay cognitive
decline. Be aware that your eyes reflect and influence how your brain is functioning,
especially as you age. Don’t tolerate poor vision as often it can be corrected.
23. Eat curry or
take curcumin pills
Curry powder contains the
yellow-orange spice turmeric, packed with curcumin, a component reported to
stall memory decline. One study showed elderly Indians who ate even modest
amounts of curry did better in cognitive tests. Curcumin works by blocking the
build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains
of sufferers) then nibbles away at existing plaques to slow cognitive decline.
It is recommended to eat two or three curries a week, and
make it a yellow curry. Otherwise, sprinkle the spices on your food. Read more
about the many benefits of Curcumin.
24. Diabetes
control
Having type 2 diabetes makes you more vulnerable to
Alzheimer’s. Studies show it may double or triple your risk and the earlier
diabetes takes hold, the higher the odds of dementia. Some experts refer to
Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes –
obesity, high blood pressure, high cholesterol, high fat and high sugar diets,
low physical activity as well as high blood sugar. In short, diabetes can
deliver a double whammy to the brain, destroying neurons and increasing
inflammation. Do everything possible to keep blood sugar levels low and stick
to a low-saturated-fat diet and regular exercise.
25. Drink more
tea
Evidence suggests that tea stalls the cognitive loss that
precedes Alzheimer’s and that the more tea you drink, the sharper your ageing
memory is. Tea’s secret is no mystery. The leaves are packed with compounds
able to penetrate the blood-brain barrier and block neuronal damage.
One particular
green tea antioxidant can block the toxicity of beta-amyloid, which kills brain
cells. Make a point of drinking black and green tea. Don’t add milk, it can
reduce tea’s antioxidant activity by 25%.
Feedback & Comments from “the Great Sifu” Dr. JB Lim:
Thursday, 9 April, 2015 2:35 AM
From: Lim Juboo
Only hours ago I read a paper published in the latest
Journal of the Royal Society of Public Health on "Diet and Alzheimer
Disease" (Mabel Blades. JRSPH March 2015 Vol 135 No 21) which would be
useful to share with those afflicted with old-age dementia.
Attached is the paper
I am a regular subscriber of medical journals, but this
journal (JRSPH) and also JRSM I get it free as Fellow of RSPH and FRSM.
There are some strong evidences now published elsewhere that
coconut
oil has reversed the progression of dementia associated with old age. So is the
use of
fish oil as a natural therapeutics for this
very difficult to manage disorder. These are all natural medicine where
conventional drug-based modalities failed. They are very cheap, safe and cost
effective too.
Also in the same journal of RSPH there is a book review on
Compendium of Essays on Alternative Therapy by Dr Andrew Mclvor of the Dept of
Medicine, McMaster University, Hamilton,
Canada which
you can download on your computer for free. The details is also attached.
Even here in Malaysia
the Ministry of Health (MOH) has implemented alternative and traditional
medicine into the country mainstream health-care system in government hospitals
and in some private hospitals also:
http://tcm.moh.gov.my/v4/pdf/handbook.pdf
I was one of those sitting in the Joint WHO-MOH-IMR Expert
Committee who spearheaded this study, recognition and finally leading to its
official implementation into the country's health-care. I was in this initial
Committee in 1987 till I retired in 1994 when I was working at the Institute
for Medical Research after I returned from London with my PhD in Natural Medicine.
But I was not put
into this committee straight away, but asked to head another committee first to
undertake a human clinical trial on Palm Oil and its Effect on Thrombogenicity.
Only after that I was involved in alternative and integrated medicine. Prior to
that I was put to do many other things - nutrition, rural health research,
community medicine, behavioral science, clinical trials, bio-statistics and epidemiology, etc.
"Let Food be
your Medicine" (Hippocrates - Father of Medicine), and not let medicine be
your food as erroneously quoted by many
people including in textbooks, health magazines and in the Internet. Each just blindly copies the other.
Regards
The blogger is
grateful for the Great Sifu’s prompt clarification and further comment written
in a very short time despite his busy schedule of leaving home to attend an old
friend’s daughter wedding dinner in PJ on Saturday evening:
Saturday, 11 April, 2015 6:43 PM
From: Lim Juboo
What is more important is to understand complementary and
alternative systems of medicine is accepted
by 80 % of the world population, and they have an acceptable and important role
in the health care system of most countries including Malaysia, Singapore and
Thailand our nearest neigbours.
Their implementation into government hospitals here was not
done overnight, but already the result of years of study, and countless
meetings we held jointly with the World Health Organization (that encourage
it), the Ministry of Health, the Institute for Medical Research, as well as the
feedback from several associations and organizations in TCM (Traditional
Chinese Medicine), Malay and Indonesian system of medicine as well as Indian
Ayurvedic,Unani and Siddha medicine including systems of health care practiced
by the orang asli and those natives in Sarawak. This is not new, and all of
them do have a place in health care. Their traditional health practices were
already centuries old.
It is a very, very, very long story gathered from my work
experiences in rural health research among native communities where modern
medical facilities are not available. That was why I was put into this joint
committee for many years until I retired in 1994.
I cannot be writing a book on this, but my letter to
"flyer" and others was just to make others aware that there are other alternative systems of health care too which was highlighted by Dr Andrew Mclvor, Dept of
Medicine, McMaster University, Canada. He was not the only one who mentioned
this. Hundreds of books on other systems of medicine have already been written
by many other doctors world-wide. It would be far too many and too long to cite
all the publications.
My other reason was just to let others know there is a cure for
Alzheimer's disease (dementia) using natural foods like fish oil, coconut oil,
ginseng (perhaps), and antioxidants. It so
happens both these health issues appeared in the latest (March 2015) Journal of
The Royal Society of Public Health at the same time I was reading
"Flyer" mail to me about a Dementia Village in Netherlands. So I merely tambah (add) what flyer sent me,
else I wouldn't be bothered to write about them, and my past experience.
It was just a casual comment. I would not be bothered
writing this in my own blog which has been empty for some time now.
regards
lim jb
 |
| Dr. JB Lim's latest pic taken at a wedding dinner on April 11, 2015 |
Labels: The Thoughts of Dr JB Lim
