Do you have concerns about Alzheimer’s disease or another type of dementia?
Promising research shows that there are steps you can take to reduce your risk of developing symptoms of Alzheimer’s disease and other dementias. These strategies can improve brain health and reduce your risk of dementia as you age (or delay its progression if you’ve already been diagnosed).
So start taking preventative steps NOW to lower your risk of developing Alzheimer’s as you age!
Alzheimer’s is a complex disease with multiple risk factors. Some, like your age and genetics, are outside our control, however many things are within our control. By taking action to identify risk factors and make lifestyle changes, we can maximize our chances of lifelong brain health and preserve our cognitive abilities for longer.
According to an article by Lawrence Robinson, Melinda Smith, M.A. and Jeanne Segal, Ph.D., there are seven pillars for a brain-healthy lifestyle that are within your control:
- Regular Exercise
- Social Engagement
- Healthy Diet
- Mental Stimulation
- Quality Sleep
- Stress Management
- Vascular Health
The more you strengthen each of the seven pillars in your daily life, the longer—and stronger—your brain will stay working. This week read details and tips below on the first 3 pillars. (We will follow up with the remaining 4 pillars in next week’s newsletter)
#1: Regular exercise
According to the Alzheimer’s Research and Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent! Exercise can also slow further deterioration in those who have already started to develop cognitive problems. Exercise protects against Alzheimer’s and other types of dementia by stimulating the brain’s ability to maintain old connections as well as make new ones.
- Aim for at least 150 minutes of moderate intensity exercise each week. The ideal plan involves a combination of cardio exercise and strength training. Good activities for beginners include walking and swimming.
- Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, and they also help you maintain brain health. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
- Include balance and coordination exercises. Head injuries from falls are an increasing risk as you age, which in turn increase your risk for Alzheimer’s disease and dementia.
- Protect your head when you exercise (wearing a sports helmet when cycling, for example), balance and coordination exercises can help you stay agile and avoid spills.
- Try yoga, Tai Chi, or exercises using balance balls.
Tips for starting and sticking to an exercise plan: If you’ve been inactive for a while, starting an exercise program can be intimidating. But remember: a little exercise is better than none. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your health. Choose activities you enjoy and start small—a 10-minute walk a few times a day, for example—and allow yourself to gradually build up your momentum and self-confidence.
#2: Social engagement Human beings are highly social creatures. We don’t thrive in isolation, and neither do our brains! Staying socially engaged may even protect against symptoms of Alzheimer’s disease and dementia in later life, so make developing and maintaining a strong network of friends a priority. You don’t need to be a social butterfly or the life of the party, but you do need to regularly connect face-to-face with someone who cares about you and makes you feel heard. While many of us become more isolated as we get older, it’s never too late to meet others and develop new friendships:
- Volunteer.
- Join a club or social group.
- Visit your local community center or senior center.
- Take group classes.
- Get to know your neighbors.
- Make a weekly date with friends.
- Get out (go to the park, museums, and other public places).
#3: Healthy diet In Alzheimer’s disease, inflammation and insulin resistance injures neurons and inhibit communication between brain cells. Alzheimer’s is sometimes described as “diabetes of the brain,” and a growing body of research suggests a strong link between metabolic disorders and the signal processing systems. By adjusting your eating habits, however, you can help reduce inflammation and protect your brain.
- Manage your weight. Extra pounds are a risk factor for Alzheimer’s disease and other types of dementia. A major study found that people who were overweight in midlife were twice as likely to develop Alzheimer’s down the line, and those who were obese had three times the risk. Losing weight can go a long way to protecting your brain.
- Cut down on sugar. Sugary foods and refined carbs such as white flour, white rice, and pasta can lead to dramatic spikes in blood sugar which inflame your brain. Watch out for hidden sugar in all kinds of packaged foods from cereals and bread to pasta sauce and low or no-fat products.
- Enjoy a Mediterranean diet. Several epidemiological studies show that eating a Mediterranean diet dramatically reduces the risk of decline from cognitive impairment and Alzheimer’s disease. That means plenty of vegetables, beans, whole grains, fish and olive oil—and limited processed food.
- Get plenty of omega-3 fats. Evidence suggests that the DHA found in these healthy fats may help prevent Alzheimer’s disease and dementia by reducing beta-amyloid plaques. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, seaweed, and sardines. You can also supplement it with fish oil.
- Stock up on fruit and vegetables. When it comes to fruits and vegetables, the more the better. Eat up across the color spectrum to maximize protective antioxidants and vitamins, including green leafy vegetables, berries, and cruciferous vegetables such as broccoli.
- Cook at home. By cooking at home, you can ensure that you’re eating fresh, wholesome meals that are high in brain-healthy nutrients and low in sugar, salt, unhealthy fat, and additives.
- Drink alcohol in moderation. While there appear to be brain benefits in consuming red wine in moderation, heavy alcohol consumption can dramatically raise the risk of Alzheimer’s and accelerate brain aging.
Come back next week for details and tis on the other 4 pillars! You can see the original article here.
Preventing or Slowing Down Alzheimer’s Disease and Dementia
Never miss our valuable health and wellness content. Follow us on Facebook, Instagram YouTube!