NEW YORK – Want to live healthy and active life in your middle age? Then seven golden rules can help people protect themselves against deadly dementia, leading experts claim.
Following the simple guidelines – from cutting out fats, eating more fruit and vegetables to exercising regularly – can be crucial in preventing the brain disease.
Dr Neal Barnard, a leading researcher on nutrition and its impact on human health, claimed last night the seven-step plan could stave off the condition on a genetic level.
THE SEVEN STEPS TO HEALTH
1 Slash intake of saturated fats and the trans fats found in pastries and fried foods
2 Main diet staples should be vegetables, legumes, fruits and whole grains
3 Eat lots of nuts or seeds per day as a health-boosting source of vitamin E
4 Get a daily dose of vitamin B12 from meat, salmon, cod, milk cheese or eggs
5 When selecting multi-vitamins, choose those without iron or copper
6 Avoid using cookware, antacids, baking powder or other products that contribute to dietary aluminium
7 Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times a week
Dr Barnard, an adjunct professor of medicine at the George Washington University School of Medicine in the US, said brain health can be boosted by other measures, for example getting seven hours sleep each night and doing 30 to 40 minutes of mental activity most days, such as crosswords and reading newspapers.