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In simple daily lifestyle choices lies the secret to a strong brain, unaffected by the passage of time and aging, researchers now argue, adding that it is up to you to reduce your risk of developing Alzheimer’s disease and other forms of dementia.
Alzheimer’s disease is characterized by the uncontrolled growth of tau and beta amyloids in the brain, causing brain cell destruction and symptoms such as confusion, memory loss and personality changes. It is an incurable disease that progressively alters the memory and thinking of sufferers.
What can you do to secure your thoughts and memories? Experts reveal:
Exercise!
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Several studies concluded that the risk of developing Alzheimer’s disease was reduced by up to 45% for middle-aged people who exercised regularly. Equally important benefits in its operation memory and thinking can also be gained by the elderly. The cause behind the link between exercise and cognitive function is still under investigation, but a study published in Nature Metabolism suggested that it is due to the hormone irisin, which is released during physical activity and appears to be beneficial for cognitive function and anti-inflammation of nerves in the brain.
“Physical exercise appears to help prevent Alzheimer’s disease or slow its progression in people who already have symptoms,” said Dr. Gad Marshall, director of clinical trials at Brigham & Women’s Center for Alzheimer Research and Treatment. “The official recommendation suggests 30 minutes of moderate to vigorous aerobic exercise, 3-4 days a week,” he adds.
Away from smoking
Cigarettes contain chemical toxins that increase inflammation in the brain, and may cause vascular bleeding and cell stress. All of these contribute to increasing the risk of developing Alzheimer’s disease. According to the British Alzheimer Society, several studies have shown that the smoking can increase risk by 30% to 50%.
Follow a balanced diet
According to dr. Marshall, a diet such as the Mediterranean “has been shown to prevent the development of the disease or slow down its progression in those already suffering”.
Additionally, a study published in Neurology revealed that both the Mediterranean and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets helped reduce risk factors and reduced beta-amyloid levels in the brain.
These diets consist of foods such as:
• Whole grain products
• Green leafy vegetables
• Fish
• Beans
• Olive oil
• Nuts
Pay attention to your heart health
The Alzheimer’s Association and the National Institute on Aging agree that factors such as high arterial pressure, high cholesterol and diabetes, which increase the risk of cardiovascular disease, also increase the chances of developing Alzheimer’s disease. A recent meta-analysis of six studies, published in The Lancet Neurology, showed that people taking blood pressure medication cut their risk of Alzheimer’s disease by 1/3.
You can regulate your blood pressure by:
• Following a heart-friendly diet
• Reducing salt intake
• Consuming alcohol in moderation (no more than one drink a day for women and two drinks a day for men)
• Avoiding smoking
• Following an exercise program of about 150 minutes per week
Spend time with your loved ones
“We believe that social contact helps prevent Alzheimer’s disease,” said Dr. Marshall, a statement that agrees with the Alzheimer’s Association, according to which social contacts strengthen the connections of nerve cells in the brain, ensuring the smooth functioning of memory and thinking.
Ensure quality sleep
“More and more evidence shows that a quality sleep can help prevent the disease, while at the same time it is associated with a significant reduction of beta amyloids in the brain,” explained Dr. Marshall.
A British study published in Nature Communications tracked the behavior of nearly 8,000 people aged up to 50 for 20 years. Those who slept up to 6 hours a night were 30% more likely to be diagnosed with dementia, compared to those who got at least seven hours of sleep a night.
If you want to ensure a deep sleep, follow the tips above:
• Get away from any technology at least an hour before bed
• Follow a consistent sleep routine
• Reduce your caffeine intake
These simple adjustments to your daily routine promise to keep your mind sharp well into old age!