Top 3 Things You Can Do to AVOID Alzheimer’s Disease- Harvard Medical School

♪ Bob and Brad, the two most famous ♪♪ Physical therapists on the Internet ♪- Howdy folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – Yeah, we’re the most famousphysical therapists on the internet. – In our opinion, of course, Bob. – Today we’re going to talk aboutthe top three things you can doto avoid Alzheimer’s disease. And this is from the
Harvard Medical School,they put out the Harvard Health Letter. And these were some of the
recommendations they had. We’ll also give you three thingsthat you can try that have less evidence,but it may also help. So Bob before we do that, if
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– That’s right,it’s all shorter, that’s right . All right, Alzheimer’s is the most commonform of dementia Brad,and it’s characterized by the accumulationof two types of protein. I think you’ve heard of this, haven’t you?Tangles and plaques in your brain. And eventually it kills brain
cells, and it takes lives. I mean, it’s very,so there are lifestyle
changes that you can make. And we’re gonna discuss those
right now, so number one is,if there isn’t one more reason
to do this, is exercise. So the most convincing evidence to date,that physical evidence help prevents,or slows down the
progression of Alzheimer’s. – Do they say what kind of exercise?- Yes, they say 30 minutesof moderately vigorous aerobic exercise. – So it could be like, an aggressive walk?- Aggressive walk yep,
three to four times a week. So I think, you can take
a couple hours a weekto try to prevent you
from getting to the pointwhere you can even recognize
your spouse, and so— Well you know, it is amazing,
’cause I’m gonna be 57, Bob. and there’s some things I can’t remember,I don’t know if it’s
my memory not so good?- Everybody thinks of that, though, Brad. And I mean, that’s just normal aging. – So I don’t have to get too
concerned about it, yeah. – Well, when you start forgetting that,the thing they used to say is that,you don’t forget where your car is,you forget that you have a car,then you’re . So it’s usually just general aging. But the second thing, Brad,we’re going off on a tangent here. The second thing, they suggested
the Mediterranean Diet,that’s a diet that, again,
helps thwart Alzheimer’sand slows it’s progress. We’re talking about fresh
vegetables and fruit,whole grains, olive
oil, it’s all the thingsthat are popping around, nuts,
legumes, fish, and so on. Anti-inflammatory foods, basically. – Yep, yep, that it sounds,
it’s good common sense. – Yep, yep, and there’s all
those other health benefitsfrom eating that way, so— Well it taste good. – Yeah, so the third one, was
a little surprising to me. But it makes sense to me is,
they don’t get enough sleep. There’s growing evidence
that to prevent Alzheimer’s,it’s linked to the,at night that you actually
get some of those proteins,that are being cleared from
the brain when you sleep. And so if you’re not
getting enough sleep— So it’s kind of like
flushing those, the brain— Yeah flushing system out at night. So you really wanna make surethat you’re not one of
those people that are gone,”Hey, I only need five
hours of sleep a night. “Well, you’re again, you’re
putting yourself at risk. So those are the top three things,exercise, Mediterranean
Diet, and get enough sleep. Now, there’s little less evidenceon some of these other things. And I’m sure you may
have heard some of these. One is you should learn new things. – Keep the mind active, exercise— Puzzles, learning new
languages, and stuff like that. – Yes, so that one’s out for me, I think. – Yeah well, I do crossword puzzles. – Oh, you do?- Yeah, like if we’re on a Saturday night,we’re just watching the show,and it’s a little bit slow
moving, I’ll just do a crossword. – You’ll watch a show, and
do crossword puzzle at the,that’s an insult to the show!- Yeah, well, it is. But if it’s just moving too slow, Brad— I hope you don’t do thatwhen you’re conversing with your wife?- No, no, she always wants
to help me with the puzzle. I’m like, “Just do your own. ” All right, number two,connecting socially with people. – Sure. – Also important for a lot of reasons,but it help you live longer too, so. And number three, drinking. – Drinking , why
do you always refer to me–?- But just a little, not a lot. So like one drink for women
per day, and two for men. – Just two?- Just two . – Two big ones?- You’re in trouble, yeah
64 ounce, two 64 ounce ones. – Carry on. – All right, well, that’s it, Brad. So that’s our suggestions, hopefully— So what did they about humor?- Humor, that’s got help, right?- Yeah, there’s no doubt about it— All right, we did a short
one today, it’s only five, 22— Yeah, otherwise, we forget . – Yeah, thanks for watching.