Possible Ways To Prevent Alzheimer’s Disease
Individuals who suffer from Alzheimer's disease as well as those who love them know how devastating it can be. Both patients and their loved ones find themselves facing countless new challenges as they adjust to a whole new lifestyle. The good news, however, is there are potential ways to help prevent or delay Alzheimer's disease from completely taking over, and by implementing these methods, patients can retain more control over their life and continue enjoying their independence for longer.
Monitor Blood Pressure
Heart health and Alzheimer's disease seem to coincide a lot, so monitoring blood pressure could be a key in preventing this disease. Keeping blood pressure at appropriate levels will greatly decrease an individual's chances of having heart issues such as strokes or heart attacks. Both of these affect brain function and could lead to developing Alzheimer's disease. There is still research being done on the link between heart health and brain health, but more and more connections between the two are being discovered.
Engage In Social Events
Staying social helps keep the brain stimulated. By engaging with others on a regular basis, individuals are forcing their brain to stay active and the constant intake of new information keeps their mental health strong. There are countless ways to stay socially engaged. Once such example is to bring a neighbor some tasty treats and stick around to ask them how their day went or pick up the phone and give a friend a call. It could also mean joining clubs or other activities at a community center, library, or similar locale. Staying connected will keep an individual's brain happy and healthy.
Drink Wine
Drinking a glass of wine a day is known for having numerous health benefits. According to some research, preventing Alzheimer's disease is one of these. Drinking a glass or two of alcohol can improve overall brain health, thus keeping dementia at bay. It is also known for helping the heart, which seems to play a role in brain health, as well. Remember to keep moderation in mind though. By drinking too much alcohol, individuals will actually have reverse effects and could cause long-term damage as far as their physical and mental well-being goes.
Increase Omega-3 Levels
There are countless benefits that result from individuals incorporating omega-3s into their diet. One of these benefits is their positive effect on memory and cognitive functioning. Because the brain is strengthened by these supplements, the process of possibly developing Alzheimer's disease is slowed down significantly. Foods rich in omega-3s include salmon, tuna, various types of bread and pasta, and some dairy products, such as milk and eggs. All of these foods are easy to incorporate into any diet plan, so everyone should stock up during their next trip to the grocery store.
Load Up On Fruits And Vegetables
Overall, eating healthier improves the body's function, thus improving an individual's overall mental and physical health. When it comes to preventing Alzheimer's disease, staying healthy is key, but there are specific foods that work better than most to keep the brain in top shape. Any fruit or vegetable is good, but individuals should try to focus more on eating leafy greens, berries, and beans. These are well known for stimulating brain health and individuals incorporate them into their diet lower their risk for Alzheimer's disease significantly.
Exercise Regularly
Exercising does the brain a lot of good and helps the whole body function appropriately. Not only will individuals help their body out a lot by engaging in regular physical activity, but there are exercises that challenge both the brain and body simultaneously. Dance classes are a great example of an exercise that keeps individuals mentally and physically engaged in what they are doing. Running also is good for focus and increasing endurance. The best choice of exercise, however, is something the individual will enjoy. If someone does not enjoy doing something, they are quite unlikely to maintain a regular exercise schedule for the long term with it.
Strengthen The Brain
The brain is a muscle and it can be strengthened. The more individuals stimulate it, the better their mental skills become. Individuals can work to prevent Alzheimer's disease and other forms of dementia by engaging in activities that challenge their mind and force them to focus. There are tons of games out there that are set in place to improve memory and overall mental health. Individuals can take a class, learn a new sport, or even download brain teaser apps on their phone for on-the-go training.
Drink Brain-Boosting Tea
Research indicates certain types of tea can help protect brain health by boosting function and staving off symptoms of dementia. Oolong and white teas have been proven to have beneficial effects on brain health, particularly when individuals drink two to four cups per day. Coffee is also a stimulant that helps boost brain function while it's working, though it doesn't have as many documented brain benefits as tea.
In addition, a recent study showed certain plant compounds could reverse the effects of Alzheimer's disease in mice. Though human research on this topic is a ways away, the results are promising. One of the plant compounds, EGCG, is found in green teas. Scientists observed that by the end of a three-month study, previously-impaired mice expressed the same cognitive levels as healthy mice in the control group.
Get Quality Sleep
Individuals with Alzheimer's disease often have insomnia and disrupted sleep. However, recent research indicates disrupted sleep may also be a risk factor for developing Alzheimer's disease. Poor sleep has been linked to greater levels of beta-amyloid, a brain-clogging protein that can cause further interference with sleep, particularly the deep sleep required for memory formation. Most adults need at least eight hours of uninterrupted sleep per night.
One thing individuals can do is get screened for sleep apnea. This condition causes disrupted breathing while patients sleep, and treatment can improve both an individual's sleep quality and physical health. It's also important to go to sleep and wake up at the same time, even on the weekends. Individuals should make sure their bedtime rituals are relaxing and their sleep environment is cool and comfortable, whether or not they have a medical condition affecting their sleep.
Manage Daily Stress
It's important for individuals to manage their daily stress, as persistent and chronic stress can have marked effects on the brain, hampering the growth of new nerve cells, shrinking key memory processing areas, and increasing an individual's risk of developing dementia and Alzheimer's disease. But individuals can use stress management tools to help deal with anxiety, stress, and minimize harmful effects on the brain.
One way to quiet the stress response is to breathe deeply. Exhaling for longer than an inhale is a way of activating the parasympathetic nervous system, the portion of the nervous system responsible for relaxation and rest. It also helps to schedule daily relaxation activities like taking walks, having soothing baths, or meditating. Individuals should make time for fun activities they enjoy and make sure to have a sense of humor in their day-to-day life.
Manage Cholesterol
A healthy diet is important for every aspect of an individual's physical health, but it may also help prevent Alzheimer's disease. In particular, it's important for individuals to manage their cholesterol. There have been links between high levels of 'bad' cholesterol and the development of Alzheimer's disease. When a patient's cholesterol is too high, their body overproduces proteins that cause plaque buildups in the arteries and other blood vessels. There may also be protein buildups in the brain, which can lead to the development of dementia and similar conditions.
High levels of 'bad' cholesterol might indicate the patient's body isn't breaking down amyloid proteins the way it's supposed to. There are a few ways individuals can improve their cholesterol, including eliminating trans fats from their diet and reducing saturated fats. Individuals should also increase the amount of soluble fiber in their diet and eat foods high in omega-3 fatty acids.
Quit Smoking
Quitting smoking is one of the best things individuals can do for their physical health. Not only does smoking increase an individual's risk of developing lung cancer, but it also causes serious damage to their respiratory and cardiovascular health. But there have also been studies linking smoking to the development of dementia and Alzheimer's disease. One study indicates individuals who smoke heavily during their middle-aged years have more than double the risk of developing dementia.
In the study, more than twenty-five percent of individuals who smoked multiple packs a day were later diagnosed with some form of dementia. About two-thirds of the dementia cases were Alzheimer's disease. By contrast, individuals who quit smoking or who smoked under half a pack of cigarettes each day didn't have a significantly increased risk of dementia.