Alzheimer’s disease is one of the most debilitating brain diseases. Prevention of Alzheimer’s disease is one major problem that the medical world is yet to solve. Although there isn’t any sure shot guide on how to prevent Alzheimer’s disease, there are different researches which point out towards healthy lifestyle choices can be one of the factors that can help in Alzheimer’s prevention.
The chances that people make in their life patterns and habits can help reduce their chances of suffering from this disease. The biggest question that you’d want to ask now is so when do we start making these lifestyle changes? The answer is always going to be as early as possible. Healthy living and healthy eating should be adopted as soon as possible. In the case of specifically trying how to prevent Alzheimer’s, adopting these changes in 30s and 40s can be a good start. Experts give you five ways in which you can start to adopt these changes and live healthy and that will help you in prevention of Alzheimer’s.
Eating healthy is the first and the most important ways to prevent Alzheimer’s disease. A low fat diet consisting of vegetables is a great start. A study conducted in Harvard, which had 13000 women aged 70 and older, found that women who ate leafy green vegetables like spinach, romaine lettuce, along with cruciferous ones like broccoli and cauliflower showed a lower cognitive decline that those that ate few vegetables. Tumeric, a spice from India, is another ingredient that can be included in ones diet in prevention of Alzheimer’s. A diet which has food that is good for the heart is also great as cholesterol increases the risk in developing Alzheimer’s. The clogged arteries may lead to damaged blood vessels in the brain which may disrupt the brain circuits leading to loss in memory.
Prevention of Alzheimer’s also has another easy way out. All you need to do is keep yourself fit. Simple exercises or something that keeps you on your feet, like brisk walking, is a good way to keep this illness at bay. A study conducted and published in the Journal of the American Medical Association reveled that just six months of regular exercise helped improve memory of a group of older people. A separate study showed that with working out three or more times per week a group of 1700 seniors who were 65 years or older cut down the risk of getting Alzheimer’s and dementia both, by 35 per cent.
Maintaining your weight is another area which can help in Alzheimer’s prevention. People become obese during their midlife and this raises their risk to develop this disease. A study of 6,500 men and women revealed that those who were 30 or more pounds overweight with lots of accumulated belly fat and were in their 40s were 3.6 times more likely to develop Alzheimer’s in their later years. Diabetes is another such lifestyle related disease that raises risk to develop this disease.
Dietary supplements though not the sole preventive measure can be equally beneficial in helping prevent Alzheimer’s. Experts suggest Folic acid, which is known to lower levels of the amino acid homocysteine. It is the elevated homocysteine levels that can increase the risk of both heart disease and Alzheimer’s. A study where a daily dose of 800 mcg of folic acid was given to a group of middle-aged and senior adults helped lowered their homocysteine levels and significantly improved memory and cognitive function. A high dose of vitamin E were also thought to play a role in how to prevent Alzheimer’s, but recent studies could not link vitamin E supplements and Alzheimer’s development. Another supplement is ginko biloba which is a memory enhancing herb and helps in delaying the disease.
The last way to prevent Alzheimer’s is to keep the mind active as much as possible. Activities like reading, doing crossword puzzles, taking classes will keep your mind active. Doing things like learning new information, solving problems, and forming new memories not only helps to maintain existing brain circuits but may also create new ones. All this is helpful in Alzheimer’s prevention and from the disease developing at all.