Learning and taking steps to prevent or lower the risk of Alzheimer’s Disease early in life is critical.
Even though most people with Alzheimer’s don’t show symptoms until age 60, the CDC believes that the disease starts decades before symptoms become apparent.
We all know someone who has Alzheimer’s disease or whose life was touched by it. It’s difficult for the person who has it, but very difficult for the family and caregivers as their loved one changes and becomes forgetful.
Currently, the Alzheimer’s Association states that there is no cure and research into Alzheimer’s continues. While the world waits for a curative treatment, we can take steps to prevent Alzheimer’s, care for others who may have a higher risk, and educate ourselves and others about the disease. Take a moment during World Alzheimer’s Awareness Month to learn ways to prevent or lower the risk of Alzheimer’s.
What is Alzheimer’s Disease?
Many people believe that Alzheimer’s disease is a natural and inevitable part of the aging process. On the contrary, most people will never develop Alzheimer’s, and it is not a typical part of aging.
Dementia is an umbrella term for brain disorders that significantly impact an individual’s ability to perform daily living activities. Alzheimer’s disease is a type of progressive dementia that slowly deteriorates memory and thinking to the point where simple tasks become impossible to do.
At the start of the disease, the symptoms are hard to notice. People with the condition might ask questions repeatedly and have difficulty performing complicated tasks. Despite these signs, events might get attributed to fatigue or ordinary forgetfulness. Very often, the early signs of Alzheimer’s are dismissed as run-of-the-mill forgetfulness.
As the disease progresses, however, the symptoms become hard to miss. People with Alzheimer’s start to forget common routes home, the names of immediate family members, and they may wander away from safety. Eventually, the disease impacts their ability to look after themselves, and, finally, they require complete Alzheimer’s care.
5 Things You Can Do to Lower the Risk of Alzheimer’s
If you’re worried about you or your loved ones developing Alzheimer’s, you’re not alone. Sadly, as it stands, nothing exists to guarantee that the disease will never occur. However, the good news is that you can take steps today to help prevent Alzheimer’s. Research into the illness sheds some light on the possible causes of Alzheimer’s and what we can do to lower our risks.
Stay Active
Remaining physically active can keep you cognitively sharp, as well as trim your physique and keep you limber. According to the Mayo Clinic, the lack of physical activity is a known risk factor for dementia. Maintaining adequate physical activity, even during your older years, can stave off the signs of cognitive decline.
Individuals who are routinely and consistently active are much less likely to experience a decline in judgment, reasoning, and thinking. By exercising 30 to 60 minutes a few times a week, you can upkeep the connections in the brain, increase the chemicals that protect the brain, and allow blood flow through parts of the brain that are responsible for memory formation.
So, head outside to go for a walk with your dog or a friend at least a few times a week, is an easy way to stay active.
Train Your Brain
A study published in the Journal of Aging and Health found that “brain training” improves cognitive
ability in older adults. However, brain training (activities that exercise the brain) can — and should— occur at any age. Most brain training activities engage a person’s mind through problem-solving, pattern recognition, speed training, and visual searches and prompts. For example, crossword puzzles, chess, and Sudoku are all examples of brain training activities.
In truth, brain training is much more than puzzles and Rubik’s cubes. Involvement in hobbies and games also serve to maintain the brain. For example, hobbies like photography, oil painting, and quilting all require complex thinking skills that keep the brain working hard. One of the best games for your brain is table tennis as it causes the hippocampus to grow, increases brain cell growth, attention, and focus. Plus, it is a low aerobic activity with a social component on top of all that. Win, Win!
Social Interaction
Humans are social animals and being amongst supportive family and friends puts us in a good mood. In the same way, positive social interactions raise our spirits; they also boost our cognitive abilities. Studies indicate that participation in social interactions outside the household, especially with friends, can decrease dementia risk by at least 12 percent.
As much as we love the people we live with, it’s the people outside our homes that stimulate our brains the most. Interactions with people in the community increases exposure to novel ideas and situations. People outside may be more cognitively stimulating because they’re less familiar to us than the people in our immediate households.
Diet
A healthy diet full of leafy greens, proteins high in unsaturated fats and omega-3 fatty acids (good fats), and low in sugar helps prevent dementia. One example of such a diet is the Mediterranean diet, which is
low in red meat and sweets. It’s also high in fruits, vegetables, and fish. Other diets like the MIND and DASH, have similar food recommendations that are beneficial to long-term brain health.
Eating nutritious food boosts cognitive function by improving cardiovascular health, averting the harm that high blood pressure can do to the brain. Diets like the Mediterranean diet offer the brain more of the nutrients it needs to stay sharp, which helps protect cognitive health. These diets may also prevent beta-amyloid deposits from forming, which are deposits found in the brains of people with Alzheimer’s.
Enjoy this delicious Grilled Salmon with Avocado Salsa recipe full of healthy fats, it’s one of my family’s favorites from The Cookie Rookie.
Sleep
A whole night’s rest not only keeps you bright-eyed the next day, but it also keeps your brain alert in the future. Sleep studies reviewed by the National Institutes of Health indicate that the number of sleep individuals receive may influence their dementia risk. In one study, people in their 50’s and 60’s who slept less than 7 hours a night were 30 percent more likely to develop dementia than those who slept 7 hours or more.
Interestingly, insomnia and disrupted sleep later in life may be an early clue to Alzheimer’s. Sleep disruptions
could both increase the risk for dementia and serve as an early sign of Alzheimer’s disease. Although many people take their sleep habits for granted, it’s vital to address sleep issues and to get a good night’s rest every day.
I wear an Oura ring which tracks my sleep and provides guidance for how to improve it. Oura also provides guided meditations to help you fall asleep. The app tracks your temperature and resting heart rate as well as all your stats on how much REM, light and deep sleep you are getting. You can learn what bedtime routines help get you better sleep.
Taking Care of the Body and Mind
It’s not surprising that the steps for preventing Alzheimer’s are basic rules for living a healthy lifestyle. By remaining active, exercising the brain, fostering social interactions, eating healthy, and sleeping adequately, you take on a whole mind-body approach to maintaining your health – #posiLIVEity.There’s no magic bullet to prevent or cure Alzheimer’s disease but, making changes towards a healthy lifestyle can reduce your risk.
Let’s all use World Alzheimer’s Awareness Month to start taking control of our health today so that we can keep to help protect our brains in the future.
If you enjoyed this post – check out my post on How Gratitude Can Make You A Better Parent
