Alzheimer’s is a progressive disease, where dementia symptoms gradually worsen over several years. While there is no cure for Alzheimer’s, there are things you can do to reduce your risks today. Here are six tips on how to avoid Alzheimer’s.
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How To Avoid Alzheimer’s And Optimize Your Old Age
Aging is inevitable, and it’s also the most significant risk factor for developing Alzheimer’s dementia. Although we can’t stop the aging clock, we can reduce the risk of developing age-related neurodegeneration.
Taking control of your health and being proactive is the first step to ensure a better old age.
Alzheimer’s disease includes the changes and pathologies that build up in the brain over decades, long before dementia symptoms emerge. So, it’s all the more important to start Alzheimer’s prevention early. Even before middle age.
How to avoid Alzheimer’s is still out for debate, but in general, what’s healthy for your heart is beneficial for your head as well.
We all know a healthy diet is good for the waistline. But it may also help reduce your risk of Alzheimer’s dementia.
According to a recent review, vitamin A, C, D, E, and the B-complex may be particularly helpful. Additionally, the antioxidant and anti-inflammatory effects polyphenols may also play a preventative role in neurodegenerative diseases. The seeds, skin, or pulp of some plants, like grapes, as well as extra virgin olive oil, contain polyphenols.
On the other hand, a high-fat, high-sugar diet may lead to premature aging and Alzheimer’s disease.
How To Avoid Alzheimer’s Diet Tips:
- Eat lots of fresh, seasonal produce and olive oil daily.
- Have moderate amounts of animal produce and seafood.
- Only eat red meat occasionally.
- Avoid sugary, processed, and refined foods like white flour, processed meat, and deep-fried food.
- Drink 6 – 8 glasses of water a day.
Exercise is not only great for heart health but mental health as well. Regular physical activity is one of the best measures you can take to prevent Alzheimer’s.
You don’t have to start living in the gym to get the benefits either. Exercising in middle-age for as little as 20 minutes a day may reduce your risks of developing Alzheimer’s by 45%.
In the short term, aerobic exercise, in particular, may also improve thinking and memory.
If aerobic exercise is not for you, try resistance training instead. For example, dig in the garden or lift some weights.
How To Avoid Alzheimer’s Exercise Tips:
You should ideally combine aerobic exercise and resistance training, such as soccer, swimming, or basketball. Aim for 150 minutes of moderate activity a week.
Learn Something New
There is some evidence suggesting that mentally challenging activities may build up the brain’s resilience against dementia. So, learn something new to keep your mind active.
How To Avoid Alzheimer’s Challenge Your Brain Tips:
- Take on a new hobby.
- Learn a new language.
- Read challenging books.
- Take a course or study for a qualification.
- Do puzzles, quizzes, and crosswords.
Close relationships may also be beneficial. Why not challenge your friends and family to try new activities as well?
You’re at a much higher risk of developing Alzheimer’s disease if you smoke. Not to mention, it increases your risk of lung disease, diabetes, and premature aging.
How To Avoid Alzheimer’s Quit Smoking Tips:
Find a convincing, personal reason to quit.
- Prepare to stop smoking before going cold turkey. Talk to your GP about possible aids, go for counseling, or join a support group to help you get through withdrawal.
- Find ways to relax and unwind, such as exercise, listening to music, or connecting with friends.
- Save the money you would’ve spent on cigarettes and spoil yourself once you reach certain milestones. For example, after one month, treat yourself to new shoes or a massage.
- Don’t give up. If you relapse, use it as an opportunity to step up your quitting game. Think about why you lit up, such as the setting you were in or events that triggered it. Then incorporate it in your next attempt.
Drink Less Alcohol
Drinking too much alcohol has well-documented consequences. One of these effects, Alcohol-related brain damage, may lead to Alzheimer’s dementia.
Heavy alcohol use accelerates brain shrinkage and atrophy. And as a result, it hastens cognitive decline in aging.
Luckily, these changes may be reversible.
How To Avoid Alzheimer’s Drink Less Tips:
- Alternate between alcoholic and non-alcoholic drinks.
- Try low-alcohol drinks.
- Set a limit and keep track of how much you drink.
If you’re not taking care of your health already, now is a great time to start. Healthy lifestyle habits from an early age could help lower your risk and slow the progression of dementia over the decades.
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