The Alzheimer’s Prevention Program: Keep Your Brain Healthy for the Rest of Your Life

305 Pages·2012·3 MB·English

by  Gary Small

T H E
Alzheimer’s
Prevention
Program
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T H E
Alzheimer’s
Prevention
Program
Keep Your Brain Healthy
for the Rest of Your Life
GA RY S M A L L, M.D.
DIRECTOR OF THE UCLA LONGEVITY CENTER
& G IGI VORGAN
AU T H O R S O F T H E M E M O RY B I B L E
WO R K M A N P U B L I S H I N G • N E W YO R K
Copyright © 2011, 2012 by Gary Small, M.D., and Gigi Vorgan
Design copyright © by Workman Publishing
Photo copyright © by Gary Small, M.D.
Drawing of the woman’s profile with the brain, courtesy of Diana Jacobs.
Photos of older senile brain and younger healthy brain courtesy of Harry Vinters, M.D.
Beatles photograph United Press International, 1964
All rights reserved. No portion of this book may be reproduced—
mechanically, electronically, or by any other means, including photocopying—
without written permission of the publisher.
Published simultaneously in Canada by Thomas Allen & Son, Limited.
The Library of Congress has cataloged the hardcover edition as follows:
Small, Gary W.
The alzheimer’s prevention program : keep your brain healthy for the rest of your life /
Gary Small, Gigi Vorgan.
p. cm.
ISBN 978-0-7611-6526-2 (hardback)
1. Alzheimer’s disease--Prevention--Popular works. 2. Alzheimer’s disease--Nutritional aspects--
Popular works. 3. Alzheimer’s disease--Physiological aspects--Popular works.
I. Vorgan, Gigi, 1958- II. Title.
RC523.2.S62 2012
616.8'31--dc23
2011025462
ISBN 978-0-7611-7222-2 (paperback)
Design by Lisa Hollander
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First paperback printing November 2012
10 9 8 7 6 5 4 3 2 1
Contents
ACKNOWLEDGMENTS........................................................ vii
PREFACE........................................................................ ix
CHAPTER 1:
Prevention Is Today’s Best Defense
..................................1
CHAPTER 2:
Where You Stand Now
................................................. 29
CHAPTER 3:
Strengthening Memory Skills
........................................ 45
CHAPTER 4:
Physical Exercise Protects the Brain
................................. 67
CHAPTER 5:
Healthy Brain Nutrition
................................................. 87
CHAPTER 6:
Mental Workouts to Sharpen Your Mind
.........................109
CHAPTER 7:
Reduce Stress to Fortify Neurons
....................................137
CHAPTER 8:
Latest on Health Care and Medicine
................................155
CHAPTER 9:
Your First Seven Days
....................................................177
CHAPTER 10:
Protecting Your Brain for Life
.........................................223
BONUS CHAPTER:
New Resources
.............................................................237
APPENDICES:
1..PROGRESS.CHARTS....................................................250
2..ADDITIONAL.RESOURCES............................................252
3..NOTES.AND.SCIENTIFIC.REFERENCES.............................256
LIST.OF.ABBREVIATIONS................................................275
INDEX........................................................................... 278
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Acknowledgments
We are grateful to the volunteers and patients who participated in
the many research studies that inspired this book. We also thank
Diana Jacobs for her drawing of the human brain, Prabha Siddarth for
her statistical input, our tireless and creative publicists Selina Meere
and Courtney Greenhalgh, and our colleagues and friends who pro-
vided their guidance and input, including Susan Bowerman, Rachel
Champeau, Mindy Gandin, Dr. Rob Gandin, Dr. David Heber, Jeffrey
Nemerovsky, and Don Seigel. We are eternally thankful to our longtime
agent and dear friend, Sandy Dijkstra, who has inspired our writing for
many years; our talented publisher, Bob Miller; our gifted chief editor,
Susan Bolotin; and our longtime friend and extraordinary editor, Mary
Ellen O’Neill. This book would not have been possible without the love
and support of our parents, Gertrude and Dr. Max Small and Rose and
Fred Weiss, and our children, Rachel and Harry.
NOTE:.The stories contained in this book are composite accounts
based on the experiences of many individuals and do not represent
any one person or group of people. Similarities to actual persons are
coincidental and unintentional. Readers may wish to consult with their
physician before initiating any diet or exercise program.
vii
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Preface
For decades, researchers have been searching for a way to cure
Alzheimer’s disease, by far the most common cause of age-related
mental decline. Despite considerable progress, no miracle remedy has
yet been discovered.
But we don’t need to sit and wait for a remarkable new drug or
vaccine to come along before we start protecting our brains from this
devastating disease. The Alzheimer’s Prevention Program offers strate-
gies to help delay symptoms from emerging. The scientific evidence
points to prevention as today’s most effective way to defend against
Alzheimer’s. If we can stave off the onset of dementia long enough for
people never to experience symptoms in their lifetime—that in itself
could be considered a cure.
Genetics accounts for only part of the risk for Alzheimer’s dis-
ease, and we now know that lifestyle choices have a tremendous impact.
A lifestyle that promotes brain health not only strengthens neurons
and postpones mental decline, it also improves memory ability and
brain efficiency right away. No matter where you are in your health
profile—even if you exercise every day and eat all the right foods to
keep your body and brain healthy—this program will still help you feel
better and delay Alzheimer’s disease longer. Whether you’re a student,
thirty-something, baby boomer, or senior, you will benefit quickly from
practicing Alzheimer’s prevention strategies—and you’ll have fun doing
it. It’s never too early or too late to start protecting your brain. The
Alzheimer’s Prevention Program will show you how to get your brain
healthy and do all you can to keep it that way for the rest of your life.
gary small, m.d., and gigi vorgan
los angeles, california, january 2012
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