Preventing Alzheimer’s: Lifestyle Changes that Can Lower Your Risk

Preventing Alzheimer’s: Lifestyle Changes that Can Lower Your Risk

Alzheimer’s disease is a neurodegenerative disorder that causes cognitive decline and affects millions of people globally. With no known cure, preventing Alzheimer’s disease should be the focus of research. One of the most promising approaches is lifestyle changes. Here are some simple lifestyle changes that can lower your risk of Alzheimer’s disease.

1. Exercise Regularly

Years of research have shown that people who exercise regularly are less likely to develop Alzheimer’s disease. Exercise increases the flow of oxygen and nutrients to the brain, which helps to keep neurons healthy. Regular exercise also boosts cognitive function, learning and memory. In fact, research shows that people who exercise regularly have higher brain volume than those who don’t.

According to the World Health Organization (WHO), adults aged 18-64 should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. This can include brisk walking, jogging, swimming, cycling, dancing, and strength training.

2. Eat a Healthy Diet

Research shows that what you eat can significantly impact your risk of Alzheimer’s disease. A healthy diet can help reduce inflammation, oxidation, and other factors that contribute to the development of Alzheimer’s disease. Several studies have shown that a Mediterranean-style diet can help lower your risk of Alzheimer’s disease by up to 50%.

The Mediterranean diet focuses on eating whole foods, such as fruits, vegetables, whole grains, fish, and healthy fats. It includes minimal intake of processed and red meats, refined sugars, and saturated fats.

Other Lifestyle Changes to Lower Your Risk of Alzheimer’s Disease

1. Get Enough Sleep

Research links sleep disorders, such as insomnia, to an increased risk of Alzheimer’s disease. The brain has a ‘waste removal’ system that only works when we sleep. This system is responsible for removing toxins and other harmful substances that buildup during the day, including beta-amyloid and tau proteins that are associated with Alzheimer’s disease. This means that without enough sleep, your brain may not be able to clean out these toxins, leading to the development of Alzheimer’s disease.

To improve your sleep quality, try to establish a consistent sleep-wake cycle, avoid caffeine and alcohol, keep your bedroom dark and quiet, and limit screen time before bedtime.

2. Keep Your Brain Active

Mental stimulation may help reduce the risk of Alzheimer’s disease. This can include activities such as reading, writing, playing games, and learning new skills or hobbies. Studies have shown that people who engage in cognitive activities have a lower risk of Alzheimer’s disease, even if they have underlying brain changes associated with the disease.

You can keep your brain active by trying new things, challenging your memory and cognitive skills, and engaging in activities that interest you.

In conclusion, making lifestyle changes can help lower your risk of Alzheimer’s disease. These changes include regular exercise, a healthy diet, getting enough sleep, and engaging in mental stimulation. Whether you’re young or old, it’s never too early or too late to start making these changes to keep your brain healthy.

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