Fond of your brain? Treasure your memories? If you didn’t hear this the first 99 times, we YOU Docs hope the 100th will do it:
1. Take 900 mg of DHA omega-3s a day. Your brain is 60 percent fat — and half of that is DHA. It keeps your brain cells flexible, fluid and communicating well. Your body can’t make DHA, so you have to get it from food or supplements.
2. Eat plenty of foods rich in DHA fats: fresh or canned salmon, canned tuna, trout, sardines, walnuts, avocados, canola oil and flaxseeds.
3. Eat oodles of fruits and vegetables. Their nutrients are vital.
4. Take 1,000 IU of vitamin D-3 a day; 1,200 after age 60. Among D-3’s many benefits, it helps blood flow to your brain.
5. Season foods with turmeric. Most yellow mustard has turmeric; a daily teaspoon helps clear cellular waste from your brain.
6. Consider foods with saturated and trans fats or added sugars or syrups criminals. They are. They steal your memories (among other bad things).
Why are we beating this drum again? Impressive new research just reinforced their importance as a secret sauce against the brain shrinkage seen in Alzheimer’s.
HOW TO PREVENT LEAKS AND DRIBBLES DOWN THERE
Topping off the growing stack of great stuff that vitamin D-3 does for you is this good news: Keeping your levels up dramatically lowers your risk for PDQ (pee doesn’t quit).
Medically, it’s called urinary incontinence. You probably call it “Oh, no.” Turns out there’s one thing many of the 10 million women struggling with it share: low levels of D-3. It makes them 170 percent more likely to leak than those with a healthy level of D-3. Why? The vitamin may help muscle tone in your sphincter, the muscle that stops dribbles.
How to be sure you’re not D-ficient? A simple blood test. We like to see D-3 levels between 50 and 80. If you’re low (up to 75 percent of folks are, especially in winter), take 1,000 IU of D-3 a day; 1,200 after age 60. Include what’s in your multivitamin and combo calcium-D-3-magnesium pill. Don’t go over 2,000 IU unless your doc says to.
Fend off Alzheimer’s
New research confirms the importance of fruits, vegetables and DHA in preventing brain shrinkage.
The YOU Docs, Mehmet Oz, host of “The Dr. Oz Show,” and Mike Roizen of Cleveland Clinic, are authors of “YOU: Losing Weight.” For more information go to www.RealAge.com.