The following special report by WTAE Channel 4 Action News anchor and reporter Wendy Bell first aired on Channel 4 Action News at 5 p.m. on Nov. 28, 2005.

---

If you are in your 50s or 60s, researchers say it's not too late to get a grip on Alzheimer's disease . If you're younger than that -- in your 30s or 40s -- Alzheimer's disease and dementia might not be on your radar, but they should be. There's no cure and no way to stop them, but researchers now say you can at least push back the time these terrible diseases strike by doing seven pretty simple things.

"She read constantly. She was an avid reader," said Mary Jo Depp.

Depp remembers the better times -- the parties, the births, all those years her mother, Ruth, was active and aware.

"It's so very sad to see this person shrivel. They just sort of shrivel right in front of you. It's terrifying," said Depp.

Ruth, 99, suffers from dementia.

Depp is scared that she's next.

"I would think to myself, 'Oh boy, in how long am I going to be there? In how many years is that going to be me?'" said Depp.

The numbers are staggering. According to statistics, one in 10 people over 65 and nearly half of those older than 85 have Alzheimer's disease.

Most symptoms develop slowly starting in the mid-70s: forgetfulness, confusion, anxiety.

"Yesterday, the word my patient used was 'terrifying,'" said Dr. Eric Rodriguez.

Rodriguez is director of UPMC's Benedum Geriatric Center.

"It turns out that, more and more, the same things that help you reduce the risk of stroke and heart attack -- which are, of course, the big killers in this country outside of cancer -- those same things look like they're now protective of Alzheimer's disease," said Rodriguez.

And the sooner you embrace these simple life changes, doctors say, the better your chance of delaying the onset of Alzheimer's disease.

First, get moving. The sooner you start -- in your 20s, 30s, 40s -- the better. Physical exercise keeps your brain working.

"It looks like regular exercise -- at least twice a week, they're saying -- 30 minutes, is protective. I'd recommend more. I mean, I don't see an excuse for not doing it five days a week," said Rodriguez.

So swim, walk, plant a garden. Maintaining a healthy weight lowers your risk for diabetes and hypertension, which can impair memory.

Second, eat right.

Fruits and vegetables, of course, but your brain specifically needs antioxidants to protect it from age-related deterioration . That means you need to eat prunes, beets and oranges.

Broccoli, strawberries and spinach are all rich in Vitamin C.

Tomatoes have a lot of lycopene -- great for fighting bad cholesterol.

Studies show fish oil can help protect the brain from memory loss.

Third, don't smoke.

Lighting up may actually speed up your brain's decline.

Fourth, get a good night's sleep.

"It looks like too much and too little are both not right. And I think most the research focuses right around seven hours as a good restful sleep," said Rodriguez.

Tip No. 5 suggests Vitamins C and E may help slow the rate of age-related mental decline.

Studies are mixed about the benefits. But, for most of us, those vitamins can't hurt, according to doctors.

Tip No. 6 is to keep learning.

Keep your focus by working puzzles, jumbles, and crosswords. Stretching your brain forces the neurons inside to make new connections and build brainpower.

"I've got a patient who believes he may have some early Alzheimer's disease, and I came in here the other day and caught him racing through the New York Times crossword puzzle. And I thought, 'One: He probably doesn't have early Alzheimer's disease. And two, if he's at risk, he's protecting himself right here in the exam room by doing that puzzle,'" said Rodriguez.

And finally, never retire from life.

If you're in your 60s, 70s, 80s -- keep moving.

Travel, continue your education, learn something new.

Lucille McDermott, 84, exercises every day.

"When you don't have your mind, you're dead," said McDermott.

And Ralph Viggiano, 88, stays with it by playing poker.

"I play with seven guys and everyone is over 80. I'm the oldest one there and everyone is sharp as a tack," said Viggiano.

So, take care of your brain and your body, and you might just be able to push Alzheimer's disease back a few years.

That's big news for Depp.

She'll do anything to keep herself from following in her mother's confused footsteps.

"Sometimes I come home and I'm angry, and other times frustrated, but most of the times I'm sad," said Depp.

Researchers say if we can delay symptoms from emerging by only five years, then a good half of us would die of natural causes well before Alzheimer's disease got its grip on us.

For people taking care of the sufferers, those five years are worth protecting.