iksaI BaI Aayau maoM maistYk ka svasqa haonaa mah%vapUNa- haota hO¸ ifr caaho Aap javaana haoM yaa vaRw. iva&ana saMbaMQaI AnausaMQaana

sao pta calata hO ik svasqa maistYk ko saaqa jaIvana vyatIt krnaa¸ ivaSaoYakr jaIvana ko maQya Baaga maoM (Aama–taOr pr 40 sao

65 vaYa- kI Aayau ko baIca)¸ baad ko jaIvana maoM vyai@t maoM iDmaoinSayaa ko ivakisat haonao ko Ktro kao kma kr sakta hO. svasqa

maistYk ko saaqa jaIvana vyatIt krnao ko ilae¸ yah AavaSyak hO ik Aap Apnao maistYk¸ Apnao SarIr tqaa Apnao idla ka

Qyaana rKoM. yao saBaI mah%vapUNa- hOM.

Apnao maistYk kao saik`ya banaae rKnaa maayanao rKta hOApnao maistYk kao caunaaOtI doto rhoM AaOr saamaaijak $p sao saik`ya banao rhoM

vaO&ainakaoM nao pta lagaayaa hO ik maistYk kao na[- gaitivaiQayaaoM ko maaQyama sao caunaaOtI donaa na[- maistYk kaoiSakaAaoM ka inamaa-Na krnao AaOr [nako baIca saMbaMQaaoM kao maja,baUt krnao ko ilae sahayak haota hO. [sasao maistYk kao AaOr AiQak ‘Aarixat krnaoo’ maoM sahayata imalatI hO ijasasao yah baohtr $p sao samasyaaAaoM ka saamanaa kr pata hO AaOr iksaI maistYk kaoiSaka ko xaitga`st haonao yaa kama krnaa baMd krnao kI isqait maoM kaya- krnaa jaarI rKta hO.

]na gaitivaiQayaaoM kao caunaoM jaao caunaaOtIpUNa- haoM AaOr ijanhoM krnao maoM Aapkao Aanand Aata hao. Apnao Aap kao A@sar caunaaOtIpUNa- kama doto rhoM AaOr AajaIvana na[- caIja,oM saIKto rhoM.

saamaaijak gaitivaiQayaaoM maoM Baaga laonao AaOr dUsaraoM ko saaqa baatcaIt krnao ko Wara maistYk kI kaoiSakaAaoM ka p`yaaoga haota hO AaOr [nako baIca saMbaMQa maja,baUt haoto hOM. maanaisak gaitivaiQa AaOr SaarIirk gaitivaiQa vaalaI saamaaijak gaitivaiQayaaÐ maistYk ko svaasqya ko ilae AaOr BaI baohtr laaBa p`dana krtI hOM AaOr saaqa hI iDmaoinSayaa ko ivakisat haonao ko Ktro kao BaI kma krtI hOM. [sailae [sa p`kar kI kuC gaitivaiQayaaÐ krnao ka p`yaasa BaI kroM.

Apnao maistYk kao saik`ya banaae rKnao ko ilae pirvaar AaOr ima~aoM sao maulaakat kroM – pOdla saOr krnao ko bahanao ]nasao imalanaa AaOr BaI baohtr haogaa

ima~aoM ko saaqa kaD-sa yaa gaomsa naa[T ka Aayaaojana kroM yaa iksaI sqaanaIya saamaudaiyak @laba sao jauD,oM

iksaI vaaV yaM~ kao bajaanaa saIKoM yaa iqaeTr yaa ka^nsaT- maoM jaaeM

na[- caIja,oM saIKoM yaa ]na gaitivaiQayaaoM maoM Baaga laoM ijanhoM krnao maoM Aapkao Aanand Aata hao jaOsao ik poMiTMga¸ hstkaOSala yaa AaoireMiTyairMga (maaga-–inaQaa-rNa Kola)

yaaogaasana¸ lakD,I ko kayaao-M yaa f,aoTaoga`af,I jaOsao iksaI nae kaya- sao saMbaMiQat iksaI CaoTo kaosa- ko ilae saa[na–Ap kroM – Aap na[- yaaogyataeM saIKoMgao AaOr nae laaogaaoM sao imalaoMgao

HINDI | eNglIsH

BrainyAppTM yaid Aapkao Apnao maistYk ko svaasqya ka Qyaana rKnao ko ilae kao[- Aananddayak tqaa prspr p`Baava Dalanao vaalaa trIka psaMd hO¸ tao Apnao app store pr jaaeM AaOr Apnao smaaT-faona yaa TobalaoT pr BrainyApp Da]nalaaoD kroM. AaOr AiQak jaanakarI ko ilae brainyapp.com.au doKoM.

yah p`kaSana kovala yahaÐ Saaimala ivaYaya–vastu ka saamaanya saaraMSa p`dana krta hO. laaogaaoM kao Apnao ivaiSaYT maamalao ko ilae vyaavasaaiyak pramaSa- p`aPt krnaa caaihe. Alzheimer’s Australia [sa p`kaSana maoM iksaI p`kar kI ~uiT yaa CUT ko ilae ijammaodar nahIM hO.

Alzheimer’s Australia’s ko Your Brain Matters (Aapka maistYk maayanao rKta hO) p`aoga`ama kao dIGa-kailak raoga inavaarNa evaM saovaa sauQaar kaoYa ko AMtga-t Aa^sT/oilayana sarkar sao imalanao vaalao inaiQayana (fMiDMga) sao samaqa-na p`aPt hO.

© 2012 Alzheimer’s Australia

svaasqya ko ilae ihtkr Baaojana ka saovana kroM AaOr inayaimat $p sao SaarIirk gaitivaiQa kroM. Aapkao maistYk kao sahI Z,Mga sao kama krnao ko ilae paoYak t%vaaoM¸ d`va pdaqaao-M AaOr }jaa- kI AavaSyakta haotI hO.

saMtRPt vasaa vaalao KaV–pdaqaao-M (ma@Kna¸ DIp–f`a[- KaV–pdaqa-¸ p`a^saosD DolaI maIT¸ kok¸ posT/I AaOr ibaskuTaoM) ka A%yaiQak maa~a maoM saovana krnao sao prhoja kroM. saibjayaaoM¸ flaaoM¸ haolaga`ona¸ naT\sa tqaa kma vasaa vaalao DoyarI ]%padaoM kao Saaimala kr iBanna–iBanna p`kar ko KaV–pdaqaao-M ka cayana kroM. ifSa va laIna maIT ka saovana kroM AaOr maaonaao–AnasaOcauroiTD yaa pa^laI–AnasaOcauroiTD tola (konaaolaa¸ Aa^ilava¸ sanaFlaavar tqaa saaoyaabaIna tola) ka p`yaaoga krko Baaojana pkaeM.

yaid Aap maidrapana krto/krtI hOM¸ tao Aapkao saMyama sao [saka saovana krnaa caaihe¸ Aqaa-t Aapkao p`itidna 2 sTOnDD- iD/M@sa sao AiQak ka saovana nahIM krnaa caaihe.

inayaimat $p sao kI jaanao vaalaI SaarIirk gaitivaiQa maistYk ko svaasqya ko ilae ihtkr haotI hO. [sasao r@t–p`vaah AaOr Aa^@saIjana ko maistYk tk phuÐcanao maoM sahayata imalatI hO.

hr raoja, lagaBaga 30 imanaT ko ilae saamaanya vyaayaama krnao ka p`yaasa kroM. ]na gaitivaiQayaaoM ka cayana kroM ijanhoM krnao maoM Aapkao Aanand Aata hao jaOsao ik pOdla saOr krnaa¸ tOrnaa¸ naR%ya krnaa¸ tai chi (ta[- caI) yaa ifr iksaI vyaayaama samaUh sao jauD,oM.

jaao caIja, idla ko ilae AcCI haotI hO vaao maistYk ko ilae BaI AcCI haotI hO

AnausaMQaana dSaa-ta hO ik yaid Aap DayaibaTIja,¸ ]cca kolaaosT/a^la yaa ]cca r@t–caap sao ga`st hOM¸ AaOr Aap p`BaavaI $p sao [naka [laaja, nahIM krvaa rho/rhI hOM¸ tao maistYk maoM r@t kaoiSakaAaoM kao xait phuÐca saktI hO AaOr maistYk ko kaya- krnao tqaa saaoca–ivacaar krnao kI yaaogyataAaoM pr p`Baava pD, sakta hO.

inayaimat $p sao svaasqya jaaÐca kranaI AaOr Apnao Da^@Tr yaa svaasqya vyavasaayaI kI salaah ka AnausarNa krnaa AavaSyak haota hO. ApnaI r@t–caap¸ kaolaosT/a^la¸ blaD Saugar AaOr SarIr ko vajana ka p`baMQa ]nhIM straoM ko ihsaaba sao kroM jaao Aapko svaasqya ko ilae ihtkr haoM¸ AaOr [nako ]pcaar ko ilae p`dana ike gae pramaSa- ka AnausarNa kroM.

p`maaNa dSaa-ta hO ik QaUma`pana iDmaoinSayaa ko Ktro kao baZ,ata hO. Apnao maistYk kao svasqa banaae rKnao ko ilae¸ QaUma`pana sao prhoja ikyaa jaanaa caaihe.

naR%ya krnaa saIKoM – yah Aapko SarIr va maistYk ko ilae bahut baiZ,yaa vyaayaama hO

iBanna–iBanna KaV–pdaqaao-M ko vagaao-M sao cayana krto hue ivaiBanna p`kar ko KaV–pdaqaao-M ka saovana kroM AaOr saMtRPt vasaa ko saovana kao kma kroM

Apnao r@t–caap kI inayaimat $p sao jaaÐca kraeM

ApnaI saamaanya raoja,mara- kI idnacayaa- maoM kma sao kma 30 imanaT kI SaarIirk gaitivaiQa kroM

Apnao Aahar maoM Aa^yalaI ifSa tqaa AKraoT jaOsao dUsaro KaV–pdaqaao-M sao p`aPt haonao vaalaa Aaomaogaa 3 fOTI eisaD Saaimala kroM

hr raoja, dao Alaga trh ko flaaoM ka saovana kroM – flaaoM kI salaad banaaeM AaOr saubah ko naaSto maoM flaaoM kao Saaimala kroM

hr raoja, Apnao Aahar maoM saibjayaaoM kI paÐca sava-sa Saaimala kroM

jaao caIja, idla ko ilae AcCI haotI hO vaao maistYk ko ilae BaI AcCI haotI hO – inayaimat $p sao Apnao r@t–caap¸ kaolaosT/a^la¸ blaD Saugar AaOr vajana kI jaaÐca kranao ko ilae Apnao Da^@Tr sao baat kroM

QaUma`pana sao prhoja kroM – Apnao svaasqya vyavasaayaI sao baat kroM yaa QaUma`pana krnaa CaoD,nao maoM sahayata p`aPt krnao ko ilae Quitline kao 13 78 48 pr faona kroM

yaid AapkI Aayau 45 vaYa- sao AiQak hO¸ tao Aapkao inayaimat $p sao idla va sT/aok saMbaMQaI KtraoM kI jaaÐca krvaanaI caaihe

Aitir@t vajana kao kma krnao ka pramaSa- laonao ko ilae Apnao svaasqya vyavasaayaI sao baat kroM

Aqavaa naoSanala iDmaoinSayaa holplaa[na kao 1800 100 500 pr faona kroM BaaYaa[- sahayata ko ilae TolaIfaona duBaaiYayaa saovaa (Telephone Interpreter) kao 131 450 pr faona kroM

maistYk kao svasqa banaae rKnao vaalaI jaIvana–SaOlaI sao saMbaMiQat AaOr jaanakarI ko ilae Alzheimer’s Australia’s kI vaobasaa[T yourbrainmatters.org.au doKoM

tndu$st va svasqa rhnaa maayanao rKta hO

Apnao idla ka Qyaana rKnaa maayanao rKta hO

HINDI | eNglIsH

Being brain healthy is important at any age, whether you’re young or old. Scientific research suggests that living a brain healthy life, particularly during mid-life (generally from 40 to 65 years of age), may reduce a person’s risk of developing dementia later in life. To live a brain healthy life, you need to look after your brain, your body, and your heart. They are all important.

KEEPING YOUR BRAIN ACTIVE MATTERSKeep your brain challenged and be socially active.

Scientists have found that challenging the brain with new activities helps to build new brain cells and strengthen connections between them. This helps to give the brain more ‘reserve’ so that it can cope better and keep working properly if any of the brain cells are damaged or die.

Choose activities that are challenging and you enjoy doing. Challenge yourself often and keep learning new things throughout your life.

Participating in social activities and interacting with others exercises brain cells and strengthens the connections between them. Social activities that involve mental activity and physical activity provide even greater benefit for brain health and reducing the risk of developing dementia. So try to do some of these as well.

Catch up with family and friends to keep your brain active − even better, catch up over a walk

Organise cards or games nights with friends or join a local community club

Learn to play a musical instrument or go to the theatre or a concert

Learn new things or participate in activities you enjoy such as painting, craft or orienteering

Sign up for a short course in something new like yoga, woodwork or photography − you will learn new skills and meet new people

BrainyAppTMIf you would like a fun and interactive way of looking after your brain health, go to your app store and download BrainyApp on your smartphone or tablet. Visit brainyapp.com.au for more information.

This publication provides a general summary only of the subject matter covered. People should seek professional advice about their specific case. Alzheimer’s Australia is not liable for any error or omission in this publication.

© 2012 Alzheimer’s Australia

Eat healthy and participate in regular physical activity. Your brain needs a range of nutrients, fluids and energy to work properly.

Avoid a high intake of foods that are high in saturated fats (butter, deep fried food, processed deli meats, cakes, pastries and biscuits). Choose a variety of foods that include vegetables, fruit, wholegrains, nuts and reduced fat dairy products. Eat fish, lean meat and cook with monounsaturated or polyunsaturated oils (canola, olive, sunflower and soybean oils).

If you drink alcohol, you should only drink in moderation, which is no more than two standard drinks per day.

Regular physical activity is beneficial for brain health. It helps with blood flow and oxygen supply to the brain.

Try to do at least 30 minutes of moderate exercise each day. Choose activities that you enjoy doing such as walking, swimming, dancing, tai chi or join an exercise group.

What is good for the heart is good for the brain.Research indicates that having diabetes, high cholesterol or high blood pressure, and not treating them effectively, can damage the blood vessels in the brain and affect brain function and thinking skills.

It is important to have regular health checks and follow the advice of your doctor or health professional. Manage your blood pressure, cholesterol, blood sugar and body weight at levels that are healthy for you, and follow their treatment advice.

Evidence shows that smoking increases the risk of dementia. To keep your brain healthy, smoking should be avoided.

Learn to dance − it’s great exercise for your body and brain

Eat a variety of foods from different food groups and cut back on saturated fats

Have your blood pressure checked regularly

Build at least 30 minutes of physical activity into your normal daily routine

Include omega 3 fatty acids from oily fish and other sources such as walnuts in your diet

Enjoy two pieces of fruit a day − make a fruit salad, include at breakfast

Include five serves of vegetables in your diet each day

What’s good for the heart is also good for the brain − speak to your doctor about checking your blood pressure, cholesterol, blood sugar and weight regularly

Avoid smoking − speak to your health professional or call Quitline on 13 78 48 for help on how to quit

If you are 45+, you should get regular heart and stroke risk assessments

Speak to your health professional for advice on how to lose excess weight

Or call the National Dementia Helpline 1800 100 500 For language assistance call the Telephone Interpreter Service on 131 450

For more information on living a brain healthy lifestyle visit Alzheimer’s Australia’s yourbrainmatters.org.au

BEING FIT AND HEALTHY MATTERS

LOOKING AFTER YOUR HEART MATTERS

Alzheimer’s Australia’s Your Brain Matters program is supported by funding from the Australian Government under the Chronic Disease Prevention and Service Improvement Fund