Alzheimer’s & Dementia Prevention

By using these tips, you may be able to prevent Alzheimer’s Dementia and slow down deterioration.

Dementia & Alzheimer’s:

Dementia is a chronic disorder that results in loss of brain function – it affects memory, thinking, judgement, and behavior. Alzheimer’s disease is the most common form of dementia.

Regular exercise:

According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s by 50%.

Walking, swimming, etc. gets your heart rate up. Even gardening, cleaning, or doing laundry count. Weight training not only builds muscles, but also helps maintain brain health. Try combining aerobics and strength training to cut your risk of Alzheimer’s in half.

It takes approximately 28 days for a new routine to become a habit. Try writing out a workout calender and build in frequent rewards to keep you going. After this, exercising will feel more natural.

Healthy diet:

Your brain also needs a nutritious diet to operate at its best. Try these food tips:

Follow a Mediterranean diet: Eating a diet rich in fish, nuts, whole grains, olive oil, and fresh produce. Treat yourself to the occasional glass of red wine and square of dark chocolate.

Avoid trans and saturated fats: Avoid full-fat dairy products, red meat, fast and fried foods, and processed foods.

Have a heart-healthy diet: What’s good for the heart is good for the brain. Reducing your risk of heart disease also lowers your risk of Alzheimer’s disease.

Eat across the rainbow: Eating fruits and vegetables across the color spectrum maximizes protective antioxidants and vitamins. Try daily servings of berries and green leafy vegetables.

Enjoy daily cups of tea: Green tea enhances memory and mental alertness while slowing brain aging. Enjoy white and oolong teas to have particularly brain healthy drinks.

Give up smoking and drink in moderation: Smoking and heavy drinking are the two most preventable risk factors for Alzheimer’s. When you stop smoking, the brain results in improved circulation almost immediately.

Supplements: Folic acid, vitamin B12, vitamin D, magnesium, and fish oil preserve and improve brain health.

Mental stimulation:

Stay mentally active; those who continue learning new things and challenging their brains are less likely to develop Alzheimer’s Dementia.

Try something new: Study a foreign language, practice a musical instrument, or read a good book. The greater the new challenge is, the larger the deposit in your brain reserves. Varying your habits regularly to creates new brain pathways.

Practice memorization: Start with something short and progress. Try the 50 U.S. states.

Enjoy puzzles and riddles: Brain teasers provide a great mental workout and build your capacity to form cognitive associations. Do a crossword puzzle, or try word and number games, such as Scrabble or Sudoku.

Quality sleep:

Sleep deprivation not only leaves you cranky and tired, but also impairs your ability to think, remember, and problem-solve.

Establish a regular sleep schedule: Going to bed and getting up at a set time reinforces your natural circadian rhythms. Your brain responds to regularity.

Be smart about napping: Napping can make insomnia worse. Stick to your regular sleep schedule, and limit the frequency of napping as much as you can.

Stress management:

Stress takes a heavy toll on the brain, leading to shrinkage in the hippocampus of your brain, hampering nerve cell growth, and increasing your risk of Alzheimer’s.

Breathe: Stress changes your breathing rate and impacts oxygen levels in the brain. Soothe your stress with deep, abdominal breathing.

Schedule daily relaxation: Most of us may not have time to stop and relax, but keeping stress under control requires regular effort. Make relaxation a priority; try walking in the park, yoga, or a soothing bath.

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