Keeping your brain healthy is important if you want to prevent the risk of developing Alzheimer’s disease later on in life. Boost brainpower and keep your mind fit for a lifetime.
Here are eight ways to prevent Alzheimer’s disease.
Follow Regular Exercise
Research shows that following regular physical exercise can reduce the risk of developing Alzheimer’s disease by 50%. Exercise has been proved to slow down deterioration and stimulate the brain’s ability to maintain connections.
- Aim for at least three hours a week – choose moderate intensity exercises that involve a combination of strength training and cardio.
- Include coordination and balance routines – Head injuries are the most common injuries you face as your age. Practicing balance and coordination methods will help you to stay agile and avoid sudden falls. Consider yoga or exercise that involves balance balls.
- Build up your muscles to pump the brain – using moderate levels of resistance and weight can increase muscle mass and maintain optimal brain health. Try adding at least two strength training sessions a week.
Maintain a Healthy Diet
Alzheimer’s disease is often called the “diabetes of the brain.” With that, studies suggest that we must adjust our eating habits to help reduce inflammation that may cause harm to mental health. Here’s what you can do to improve your diet:
- Reduce sugar intake – cut down on sugary foods like white flour, rice, pasta and foods with hidden sugar.
- Follow a Mediterranean Diet – many studies reveal that eating a Mediterranean diet will dramatically reduce the risk of Alzheimer’s disease and dementia. This means that we should consume plenty of fruits, vegetables, whole grains, beans, fish and olive oil.
- Indulge in omega-3 fats – the DHA found in healthy fats help prevent Alzheimer’s by reducing the beta-amyloid plaques. You can find omega-3 fats in cold-water fish such as salmon, trout, tuna, sardines, and seaweed.
Aim to cook at home more often. You can ensure that you’re eating fresh whole meals without all the unknown additives.
Humans thrive in social environments. When we keep ourselves socially engaged, we are protecting our bodies from the risk of Alzheimer’s disease. As we get older, many of us tend to become isolation. Here are some things you can do to build friendships and stay engaged:
- Join a club
- Take group classes
- Befriend your neighbors
- Go out on dates
- Visit public places
You don’t have to be a social butterfly to gain proper mental health. All you need to do is regularly connect with those who care and appreciate you.
Practice Mental Stimulation
Activities that include multiple tasks, interaction, and organization provide the best protection against Alzheimer’s and dementia. There are several ways to train your mind and stimulate your brain.
- Learn something new – study a foreign language, practice music, read a book or start a hobby.
- Practice memorization – start with a short phrase and learn to profess into longer sentences. Create patterns and rhymes to strengthen the memory.
- Take a new route – create new habits to develop new brain pathways
- Enjoy strategy games – brain teasers and strategy games will provide a great mental workout and build your development to form and retain cognitive associations.
These tips will help you practice mental stimulation and keep your mind fresh and attentive.
Grab Some Berries
Berries are rich in biologically active components such as Anto cyano sides, which help fight memory impairment with beta-amyloid and free radical plaques in the brain. Strive to have a serving of berries every day.
Get Quality Sleep
One of the most common issues people with Alzheimer’s disease is insomnia and sleep-related problems. Studies suggest that disrupted sleep is linked to higher levels of beta-amyloid, which is a brain-clogging protein that interferes with quality sleep. The average amount of sleep an adult requires is at least eight hours per night.
Practice Stress Management
Stress can take a toll on the body, especially the brain. This can lead to shrinkage and affect the memory area. You can control your stress levels with these helpful tips:
- Practice meditation – allow your body to relax with deep, abdominal breathing.
- Schedule relaxing activities – make relaxation a priority every day. Play with your children, practice yoga, head to the gym, or even a soothing bath will work wonders for the brain.
- Include fun in your weekly schedule – make time for leisure activities that you enjoy and take your mind off stress
Allow yourself to laugh a little or even a lot. The act of laughing helps to fight stress and control hormonal mood swings.
Have a Glass
Enjoy a glass of wine during your dinner. The components contained in grape skins help protect the brain cells from beta amyloid and oxidative stress.
Follow these helpful tips to help you stay protected and reduce the risk of developing Alzheimer’s disease.