Alzheimer’s Disease

10 Ways to Reduce Risk of Alzheimer’s Disease

December 27, 2018

Alzheimer’s disease is very common, especially with older people. It is a type of dementia that can cause you problems with your behavior, thinking, and memory. The symptoms do not immediately indicate that you have Alzheimer’s. However, do not wait for these symptoms to worsen otherwise it might be too late for you to get cured as well.

Some of the symptoms include having difficulty remembering things and slowed thinking. In worst cases, you will experience memory loss and other changes in the way you think. But there is a way for you to avoid having Alzheimer’s disease. In fact, you can do any of these:

1. Social engagement

As they always say, no man is an island. If you think that socializing with other people is needed for survival, you will also need it for your brain. There have been studies that show that keeping a close circle of friends can maintain your social engagement that can reduce your risk of having this condition.

Take note that you do not necessarily need to be a social butterfly to have the needed social engagement. All you need is to have a group of friends you can communicate with. You can also join groups like clubs, community groups, and the gym.

There are a lot of activities that you can do with your friends such as camping, weekly dates, cinemas, and museums. You can even create your own set of friends for new learnings and experiences.

2. Regular exercise

Exercises have proven to give you a lot of health benefits, even lowering your risk of having Alzheimer’s. A study by the Alzheimer’s Research & Prevention Foundation showed that having daily exercise can lower your tendency to have the condition by 50%.

And even if you already have cognitive problems, you can stop worsening your condition through exercise. Simply have at least 150 minutes of exercise every week. You can do cardio or strength exercises, or even both if you wish to.

Other exercises like building muscles, coordination exercises, and balance routines can be done as well. It is important to note that you make sure to ask your doctor the right routines that best suit your body.

3. Healthy diet

I am pretty sure that this is not the first time you have heard that having a healthy diet is recommended to keep you away from ailments. This also applies in Alzheimer’s. Maintaining the perfect diet might be hard, especially when you are fond of eating sweets and other junk food but you must follow a strict diet always.

What you can do are lower your sugar intake, stay away from trans fats, eat loads of omega-3 fats, have daily cups of tea, and eat vegetables and fruits. You can have a Mediterranean diet too. This consists of olive oil, vegetables, fish, whole grains, and beans.

4. Enough sleep

Those with Alzheimer’s tend to suffer from sleep problems or for some, insomnia. It can be a risk factor or a symptom, depending on your case. This is why it is very crucial that you have the needed amount of sleep every day. Otherwise, you might suffer problems like brain clogs and problems with flushing your brain’s toxins.

If you think that you are already having a hard time sleeping, you might consider doing the following:

  • Check if you have sleep problems
  • Take naps
  • Have a sleeping schedule
  • Set the right mood
  • Be relaxed before going to bed

5. Mental stimulation

Keep challenging your brain. Do not let it be stagnant. You can try learning new things every day for you to encourage your brain to work, even if you are already old. Fortunately, there are several ways you can do to stimulate your brain, such as:

  • Learning something new
  • Memorize new things
  • Challenge yourself
  • Play mind games
  • Change your routine
  • Maximize the use of the 5 Ws

You can also try interacting with other people around you. This way, you can learn something different that you can use in the near future.

6. Stress management

Stress is the number one enemy of all sicknesses. When you have an illness, avoid being stressed at all cost. Do not bother yourself with little things that can worsen your condition already. In times of frustration, just take a deep breath and count to 5.

Other activities that you can do are relaxation routines, releasing your inner peace, have a sense of humor, and enjoy life. Instead of worrying about trivial matters, focus on the beauty of life. You might be spending too much time looking at the negative side of life instead of appreciating the world’s treasures.

7. Do not smoke

Studies show that smoking increases your risk of having Alzheimer’s. It can also hurt your liver and give you other harmful conditions. If you have been smoking for quite some time now, you can ask help from a pharmacist on the ways you can do to slowly withdraw from smoking. Or, you can switch to a less harmful way like e-cigarettes. But if you are aiming for a healthy life, then it is best that you avoid smoking at all cost.

8. Limits on alcohol intake

Another thing that you should limit is drinking alcohol. Although there have been studies that claim that alcohol can give you somehow health benefits, there are still more disadvantages that you can get from it. This is why you should just limit your intake. The recommended bottles per day should be 2 only.

9. Undergo health exams

Older people are advised to have health exams yearly. This way, the doctors can check if you have ailments that are unresolved. It can also help you know the current state of your body as well as get immediate treatment.

10 If you have other ailments, make sure that you take your medications

Do not be complacent that a simple condition will just fade away even if you do not take medicine. Always make sure that you are sick-free by taking vitamins, having the right amount of sleep, and keeping a fit body.

Alzheimer's Disease