Alzheimer’s disease is a brain disorder that gradually destroys memory and thinking skills, and eventually, the ability to do the simplest everyday tasks.
Nearly 7 million Americans are living with Alzheimer’s. By 2050 that number is projected to rise to almost 13 million. In 2020, Tennessee had 129, 200 people aged 65 and older with Alzheimer’s, which accounted for nearly 11% of adults 65 and over. This disorder affects about 10% of seniors worldwide.
Many people as they age wonder — as they see friends and loved ones succumb to this disease — if there is any way to prevent or halt Alzheimer’s and other forms of dementia.
As with all disease conditions, factors like genetics and age play a part. However, research shows that overwhelmingly certain lifestyle habits play a huge role in preventing dementia, including Alzheimer’s.
These health habits are beneficial not only for maintaining memory and cognitive function but also for your heart and your overall health. Continue reading and learn how these lifestyle habits may increase your potential to stay mentally and physically fit as you age.
Good Nutrition and Exercise is Critical:
- Eat whole foods. Providing your body with good nutrition is vitally important for a healthy body and mind. Be sure to choose foods that are rich in phytonutrients and antioxidants. Nutrients like omega-3 fatty acids, for example, are very beneficial for the brain, and also the heart. Foods like fruits, vegetables, legumes, whole grains, nuts, and seeds will offer your body health-promoting nutrition. Avoid inflammation-causing foods such as refined grains, sugar, and flour.
- Regular physical activity. According to the Alzheimer’s Society regular exercise can decrease your risk of Alzheimer’s disease by 45%. An optimal exercise regimen would include cardiovascular activities, strength training, and flexibility exercises. Staying active throughout the day is also helpful.
- Optimize your weight. Being obese or overweight is a major health risk associated with an increased risk of Alzheimer’s. Obesity can also lead to chronic inflammation in the body, which negatively impacts the brain. A couple of helpful ways to better manage your weight would be to avoid snacking and evening meals.
- Avoid alcohol. Drinking alcohol worsens the symptoms of dementia. Studies have shown that alcohol use accelerates the loss of brain cells and increases the amount of plaque in the brain, which disrupts brain function.
Other Important Lifestyle Strategies:
- Talk with your doctor. Many health conditions including diabetes, high blood pressure, and high cholesterol can increase your risk for dementia. So see your doctor to get regular lab work. Also, become knowledgeable about medications as some may exacerbate dementia symptoms.
- Manage stress. Stress and anxiety can impact your body and mind, causing existing health challenges to worsen or setting the stage for the onset of an adverse condition. Exercise and deep breathing is a great way to reduce stress.
- Keep your brain active. Challenge your brain by continuing to learn new things. Read books regularly. Practice doing various tasks with your non-dominant hand. Do crossword puzzles. Memorize portions of Scripture or favorite poems.
- Sleep well. Research has shown that individuals who sleep fewer than five hours a night are twice as likely to develop dementia. Sleeping well each night has been associated with your brain’s ability to eliminate damaging amyloid plaques. Aim for 7 to 8 hours of sleep each night.
- Stay connected. Studies show that socially isolated individuals had a higher risk of Alzheimer’s disease, compared to those who stayed more socially connected. Researchers found that socially isolated individuals had a reduction of brain-derived neurotrophic factors (BDNF) — a protein that produces many beneficial brain functions. Spend time with family and friends. Get involved with your church and/or volunteer to help your community.
- Quit smoking. Smoking is associated with an increased risk of developing dementia as well as Alzheimer’s disease. If you have this habit, try a stop-smoking program or group.
Alzheimer’s disease is a debilitating condition in which a person loses themselves a little at a time. This is a horrifying prospect for many people. The good news is that there is plenty of evidence to suggest that with healthy lifestyle habits you or a loved one don’t have to be victim to this disease. Why not start today to make these preventive strategies a regular part of your life?
Sources:
- https://www.alz.org/alzheimers-dementia/facts-figures
- https://www.cdc.gov/aging/aginginfo/alzheimers.htm
- https://www.nia.nih.gov/health/alzheimers-and-dementia/what-alzheimers-disease
- https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764000/#:~:text=Social interaction rescues Alzheimer patients,and cognitive functions [54].
- Photo by: Gankogroup