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 BobSchrupp, 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 theHarvard Medical School,they put out the Harvard Health Letter. And these were some of therecommendations 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, ifyou are new to our channel,please take a second to subscribe to us. We provide videos, on stayhealthy, and fit, pain-free,and we upload every day. Also, you wanna join us onour social media channelsfor a number of reasons. Number one, we’re alwaysgiving something away. Right now we’re givingaway the grip strengthener,this thing has four different bands on it. So you can vary the resistance. – Oh, yes, I was doing two but now,or four now I’m doing two,and I can actually do— Yeah, you can do it different ways,just strengthen the wristand strengthen the grip,you’re gonna get a powerful grip here. All right, if you go toFacebook, you can also,it’s pinned to the top of the page— Oh yeah, up here. – You go to the giveawaysection on Bob and Brad. If you want a shortversion of Bob and Brad,go to Twitter or Instagram,that’s where we have the 60 seconds— Right, and Bob is only five foot sixinstead of six foot six–under there shorter version–– 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 braincells, and it takes lives. I mean, it’s very,so there are lifestylechanges that you can make. And we’re gonna discuss thoseright now, so number one is,if there isn’t one more reasonto do this, is exercise. So the most convincing evidence to date,that physical evidence help prevents,or slows down theprogression 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 takea couple hours a weekto try to prevent youfrom getting to the pointwhere you can even recognizeyour 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’smy 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 tooconcerned 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 suggestedthe Mediterranean Diet,that’s a diet that, again,helps thwart Alzheimer’sand slows it’s progress. We’re talking about freshvegetables and fruit,whole grains, oliveoil, 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 allthose other health benefitsfrom eating that way, so— Well it taste good. – Yeah, so the third one, wasa little surprising to me. But it makes sense to me is,they don’t get enough sleep. There’s growing evidencethat to prevent Alzheimer’s,it’s linked to the,at night that you actuallyget some of those proteins,that are being cleared fromthe brain when you sleep. And so if you’re notgetting enough sleep— So it’s kind of likeflushing those, the brain— Yeah flushing system out at night. So you really wanna make surethat you’re not one ofthose people that are gone,”Hey, I only need fivehours of sleep a night. “Well, you’re again, you’reputting yourself at risk. So those are the top three things,exercise, MediterraneanDiet, and get enough sleep. Now, there’s little less evidenceon some of these other things. And I’m sure you mayhave heard some of these. One is you should learn new things. – Keep the mind active, exercise— Puzzles, learning newlanguages, 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 slowmoving, I’ll just do a crossword. – You’ll watch a show, anddo 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 wantsto 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 , whydo you always refer to me–?- But just a little, not a lot. So like one drink for womenper day, and two for men. – Just two?- Just two . – Two big ones?- You’re in trouble, yeah64 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 shortone today, it’s only five, 22— Yeah, otherwise, we forget . – Yeah, thanks for watching.