7 Tips to Avoid Alzheimer’s Disease

7 Tips to Avoid Alzheimer’s Disease

Many people have heard of senile dementia or read something about Alzheimer’s disease. These pathologies occur with a violation of the full functioning of the brain as we age. But it is important to understand that not everyone develops them, even if there is a genetic predisposition. 

Nature balances the influence of human genes, allowing many environmental and lifestyle factors to influence aging strongly. Control of one’s own body weight and blood pressure, as well as regular exercise and a healthy diet, can in many cases prevent or significantly slow down the onset of these pathologies. 

How To Prevent Alzheimer’s Disease?

Here are some effective ways to prevent Alzheimer’s disease

  • Physical Activity 

Research from the University of Illinois suggests that regular aerobic exercise such as running, walking, or biking, which require oxygen for energy production, can improve brain function. This type of exercise is more effective than activities that do not require high oxygen consumption.

These physical activities use short and jerky movements (golf, tennis, and weight lifting). The benefits for the brain and the prevention of pathologies is in the pumping of oxygen-rich and glucose-rich blood into the brain. This requires moderate physical activity. Experts advise choosing your favorite aerobic exercises and doing them regularly, allocating at least 30 minutes a day to them.

  • Avoid Unhealthy Drinks

Several studies established a link between alcohol consumption and Alzheimer’s disease. According to findings of these studies, those who engage in binge drinking are at risk of dementia more than others. This means that if you want to prevent any brain disease, you must avoid alcoholic beverages.

So those who have a dependence on alcohol must find ways to quit it. Like most states of the US, New Jersey offers every type of treatment facility to its residents. You won’t have to drive miles away to get help. Besides, alcohol rehabs in Lafayette, New Jersey, provide an evidence-based treatment that ensures sobriety. Quitting alcohol will really help you enjoy good mental health.

  • Weight Control

The heavier the person, the more likely they are to get Alzheimer’s disease. A recently published study found that the brains of obese older people (with a body mass index over 30) had about 8% less volume than those of normal weight patients (BMI between 18.5 and 25).

When the decrease in brain volume reaches about 10%, symptoms such as memory impairment or confusion appear. Earlier studies show that people who are obese in midlife have a threefold increased risk of developing Alzheimer’s disease. And those who are overweight (BMI between 25 and 30) have a twofold increased risk. 

This is because when you are overweight, some of your fat goes to the brain. Thus, it constricts the blood vessels that carry oxygen and glucose through the blood. Over a long period of time, brain cells die, and vital neuronal connections and brain volume are lost.

  • Brain Training

Brain training isn’t just about crosswords, sudoku, and puzzles, although they also fall into that category. The ability of the brain to reorganize neural pathways with new information or experience means that the structure of neural connections changes regularly. A person can even generate new brain cells. 

It is important to participate in new learning processes that challenge the brain regularly. No one knows exactly how this mechanism works. Some studies show that people who are constantly learning something are always more active and lively than their calmer peers. Therefore, curiosity and constant learning of something new can have benefits; it stimulates the brain to be active.

  • Social Connections 

Studies revealed that people with more social connections were at a lower risk of developing Alzheimer’s disease compared with socially isolated patients. Moreover, some researches show that psychological discomfort for a long time significantly increases the risk of developing Alzheimer’s disease. 

Scientists predict that science will eventually show that social interaction stimulates the brain to make new connections, which may help compensate for the change in illness. You can go out with friends, appear in language classes, travel, or often chat to improve your condition.

  • Healthy Diet

Scientists have ample evidence that a diet higher in vegetables and lower in fat is protective. However, dietary changes are not 100% guaranteed. But there is a general recommendation to eat plenty of vegetables and fruits such as spinach, beets, red peppers, onions, eggplants, blackberries, strawberries, red grapes, oranges, and cherries. 

Some evidence suggests that green, leafy cruciferous vegetables are beneficial. Consumption of fish high in omega-3fatty acids may be helpful. Some nuts, such as almonds, walnuts, and pecans, can be valuable and have high levels of vitamin E, a brain-protecting antioxidant. 

One research showed the Mediterranean diet helps protect patients from Alzheimer’s disease. Some studies found that the curcumin found in curry spice inhibits the buildup of beta-amyloid. This is a major component of harmful plaque in the brain in people with Alzheimer’s disease.

  • Chronic Disease Control

Experts point out that high blood pressure in old age is a very strong risk factor for developing Alzheimer’s disease. But if a patient can lower blood pressure, this will reduce the risks. A study published in the journal Dementia & Geriatric Cognitive Disorders found that people in their 40s who had slightly elevated cholesterol levels were at greater risk of developing Alzheimer’s later in life. 

The entire body of evidence suggests that type 2 diabetes and severe heart disease affect the brain. In such people, the possibility of developing severe Alzheimer’s disease increases. Regular visits to the doctor and examinations significantly reduce the risk of developing brain changes that lead to dementia and provoke Alzheimer’s disease.

The development of Alzheimer’s disease is rather a common phenomenon. However, you can prevent it from occurring by following the methods mentioned above in this article. Have a healthy life!