Costco Connection - June 2012

Center in Chicago. Spinach sautéed in olive oil may be the ultimate brain food. Serve it with fish and a glass of red wine.

“A number of long-term studies show the consumption of fish prevents cognitive decline,” says Morris. Fish oil supplements containing omega- 3 fatty acids may be beneficial as well. Studies show they increase brain volume and cognitive functioning, and decrease mental fatigue.

When it comes to dementia prevention, moderate wine consumption—one glass daily for women, two for men—is better than none at all, says Morris. Just don’t drink too much. Excessive alcohol use is associated with decreased brain volume and memory loss.

A number of other nutrients may have bio-protective effects. Mounting evidence suggests carotenoids—substances found in colorful fruits and vegetables such as carrots, tomatoes and mangoes—may be beneficial, says Morris. Aim to eat a rainbow every day.

CONTINUED FROM PAGE 31

The Costco Connection Costco members will find brain-tuning foods, fitness equipment and DVDs, books, games and musical equipment at their local Costco and on Costco.com.

Exercise regularly

Moving the body also maintains the mind. Formerly sedentary adults who engaged in three 40-minute aerobic exercise sessions

Cardiovascular exercise
increases blood flow
to the brain and decreases
your risk of stroke.

each week increased their brain volume in areas related to attention and memory during a study by researchers at the University of Illinois. Stretching and toning exercises didn’t have the same benefits.

Cardiovascular exercise increases blood flow to the brain and decreases your risk of stroke. That’s important. Vascular damage is the second most common cause of dementia. (Alzheimer’s disease is No. 1.)

“Damage to the small blood vessels in the brain can lead to cognitive decline even if you don’t have a stroke,” says Wright. A healthy circulatory system supplies nutrients to the brain and removes waste products.

Choose an enjoyable activity that allows you to hit and sustain your target heart rate, Wright advises. Walking at a brisk pace may be enough. Make exercise a social event if possible. You’ll be more likely to stick to your workout plan, and people who stay active socially have better mental acuity.

Mind your emotions

Don’t neglect your mental health. “Even mild depression can affect your cognitive functioning in a negative way,” says Wright. Stress and anxiety create mental clutter and prompt the release of stress-related chemicals, such as cortisol. Chronically high levels of cortisol can cause damage to the hippocampus, a part of the brain responsible for learning and memory. The good news? Studies show some memory impairment is reversible.

Build your coping skills so you feel well emotionally and physically. Exercise and adequate sleep, along with massage, meditation and spiritual practice, can help you handle stress effectively. Your brain health depends on it. C

Costco member Heidi Smith Luedtke writes about health, self-improvement and relationship skills.

Terry Mah, RPh

Costco Pharmacist / Burbank, CA

• OMEGA 3-6-9 for Heart Health† • Now 1400 MG OF FLAXSEED OIL per softgel • Just ONE PER DAY

• Provides 700 MG OF OMEGA- 3 in the form
of Alpha Linolenic Acid (ALA) per softgel
• MADE WITH ORGANIC FLAXSEED OIL, a
natural plant-based source of the omega- 3
fatty acid Alpha Linolenic Acid (ALA)

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.