♪ 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 famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're going to talk about
the top three things you can do
to 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 things
that you can try that have less evidence,
but it may also help.
So Bob before we do that, if you are new to our channel,
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Right now we're giving away 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 wrist and strengthen the grip,
you're gonna get a powerful grip here.
All right, if you go to Facebook, you can also,
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- Oh yeah, up here.
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- Right, and Bob is only five foot six
instead of six foot six--
under there shorter version-- - That's right,
it's all shorter, that's right (laughs).
All right, Alzheimer's is the most common
form of dementia Brad,
and it's characterized by the accumulation
of 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 minutes
of 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 week
to try to prevent you from getting to the point
where 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 (Bob and Brad chuckles).
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's
and slows it's progress.
We're talking about fresh vegetables and fruit,
whole grains, olive oil, it's all the things
that 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 benefits
from 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 sure
that 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 evidence
on 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.
(Bob's voice drowned by Brad's chuckles)
- 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 that
when you're conversing with your wife?
- No, no, she always wants to help me with the puzzle.
I'm like, "Just do your own."
(chuckles) 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 (chuckles), 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 (laughs).
- Two big ones?
- You're in trouble, yeah 64 ounce, two 64 ounce ones.
- (chuckles) 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 (chuckles).
- Yeah, thanks for watching.
(gentle music)