Preserving Brain Health & Boost Up Walking

Resource Roundup

How to Prevent & Delay Neurodegenerative Diseases

Neurologist, Dr. Kellyann Niotis was on The Drive podcast discussing ways to reduce the risk of neurodegenerative disorders (Parkinson’s, dementia, Alzheimer’s disease). Some key takeaways included:

Hearing loss is believed to be a cause of dementia. If that’s true, screening and treating hearing loss can reduce the prevalence of dementia. It’s believed that the brain is missing the sensory input of sound, contributing to cognitive decline. It’s also thought that so much cognitive energy is spent trying hear, that the memory function of the brain is reduced.

The health of the gums and teeth is a predictor of total body health. There are  bad forms of bacteria found in the mouth that contribute to inflammation. It’s believe that due to the proximity to the brain, the bacteria play a role in neurodegenerative diseases. Practicing good oral hygiene by flossing and/or using a water pic to remove bacteria helps. Having dental implants or any other external hardware in the mouth makes the mouth more susceptible to the bad bacteria so it’s important to clean them properly.

Exercise is the one activity that can improve brain health. Different types of exercise improve the brain health in different ways.

• Coordination, proprioception, and balance exercises like dance, are great for cognitive training. The brain is required to process visual information into physical movement.
• High intensity exercise increases cerebral blood flow to the brain and helps with oxygen delivery to the brain.
• Exercise stimulates BDNF (brain-dervied neurotrophic factor) which acts like a fertilizer for the brain and protects the brain and helps grow new brain cells in the memory centers of the brain.

3 Ways to Boost Your Walking Routine

• Add weight. Wear a weighted vest or backpack increases the intensity of walking and loads the spine which can improve bone health.
• Go uphill. A hilly walk is a great way to do interval training. For an added boost, try walking fast uphill.
• Increase speed. Pick a distance or time span to increase your walking speed then go back to a more comfortable, relaxed pace for another way to do interval training.

Resources to Stay Active

Plantar Fasciitis Stretches & Exercises. Dr. Jo shares simple stretches you can do at home to relieve the pain of plantar fasciitis.

Top 5 Foot Exercises for Peripheral Neuropathy. Peripheral neuropathy results in a numbness and pain in the feet and impairs balance and mobility. The feet need sensory inputs to stay active and mobile.