5 ways to keep minds young, sharp -- and stave off Alzheimer's

What can we do to keep our brains healthy?

A new book by Paul David Nussbaum, a clinical neuropsychologist at the University of Pittsburgh School of Medicine, provides a recipe for a "brain health lifestyle."

"It does work," he says. "Research suggests if you engage in this type of proactive behavior, you build up brain reserves." A decade ago, science didn't understand that cellular connections in the brain continued to be made at any age, what Nussbaum calls "reserves."

Here's the recipe:

1. Physical activity. Did you know that 25 percent of blood flow from each heartbeat is used by the brain? That's why activity matters so much. Walking, aerobic exercise and dancing are good choices.

2. Nutrition. Our brains are comprised of 60 percent fat. To nourish them, we have to consume the right kinds of fats, unsaturated fats found in foods such as fish. Blueberries and spinach are also good choices.

3. Socialization. Brains that are isolated become lonely. It's important to stay integrated and involved, to have a reason for getting up in the morning.

4. Mental stimulation. We need to keep exposing our brains to things that are new and challenging in order to have a brain that develops brain cells. The more brain cells that we have that connect with each other, the more brain reserve we have. Those reserves can fight off dementia--not prevent it, not cure it, but fight it off.

5. Spirituality. Strong research indicates that chronic stress can lead to memory deficits and perhaps even structural problems in the brain. We combat this by relaxing, meditating and/or praying on a daily basis.

Nussbaum's book is called "Save Your Brain--5 Things You Must Do to Keep Your Mind Young and Sharp" (McGraw-Hill, $16.95.)

The Pittsburgh Post-Gazette story.

KDKA television interview with Nussbaum.