Learn How To Prevent Alzheimer's Disease Through Lifestyle and Genetics?

While age and family history are non-modifiable risk factors, there is a significant portion of Alzheimer’s risk that is well linked to factors that can influence. Focusing on some of these modifiable aspects is key to a proactive approach to brain health. 

Embrace Physical Activity

Performing regular physical activity is not just good for the body; but it is also vital for your brain. Working out physically helps in enhancing the blood flow in the brain section. This further delivers essential nutrients and oxygen. It can also lower inflammation and helps in enhancing synaptic plasticity, crucial for memory and thinking.  

There are various studies that have shown moderate intensity exercise, including brisk walking for 30 minutes five days a week. This can be beneficial in numerous ways for multiple health deals. 

• You are to aim for at least 150 minutes of aerobic activity, which can be performed on a weekly basis. Brisk walking, cycling, swimming, or dancing can be some of the activities that can help. 

• Make sure to include strength training a couple of times a week which helps in supporting that overall health. 

• Find activities that you enjoy which make exercise a sustainable part of your routine. 

Nourish The Brain with a Healthy Diet

What you eat can directly impact your brain health. The Mediterranean diet, which is rich in fruits, vegetables, whole grains, nuts, and healthy fats. They have all been widely studied for their potential in lowering the risk of cognitive decline. 

• Focus on whole, unprocessed foods: Make sure you include plenty of fruits, vegetables, pulses (like peas, beans, lentils), and nuts and seeds in the daily meals. They are to provide antioxidants which can further protect those brain cells. 
• Choose whole grains:
  You are to opt for brown rice, wholemeal bread, and wholewheat pasta right over those refined grains. 

• Limit intake of red and processed meats:
  You are to reduce consumption of lamb, beef, sausages, and bacon. 

• Eat fish regularly: Oily fishlike salmon and mackerel, are known to be rich in omega-3 fatty acids. They are important for brain function. 

• Use healthy fats:
  Make sure you cook your regular meals with vegetable and plant oils including olive oil and rapeseed oil. On the other hand, avoid inclusion of solid fats including butter and ghee. 

• Moderate use of sugar and salt can be considered:
  Limit sugary treats and make sure to keep the daily salt consumption right below 6 grams (which can be approx. about a teaspoon). 

• Mindful alcohol intake:
  If you drink alcohol, just do it sensibly in moderation and ideally restrict its use to meals only. 

Prioritize Quality Sleep

Sleeping is a critical time for the brain to repair and clear out waste products. This includes amyloid proteins, which are linked to Alzheimer’s. Following poor sleep quality or insufficient sleep can enhance the deposition of such proteins. 

• You are to aim for approx. 7 to 9 hours each night of restorative sleep. 

• Establish regular sleep schedules:
  Carefully go to bed and wake up around the same time each day, may it be on weekends too. 

• Create a relaxing bedtime routine:
  Simply create a soothing aura. Dim the lights, avoid screens right before bedtime, and engage in calming activities including reading or performing meditation. 

• Address sleep disorders:
  In case you suspect to have some sort of sleep apnea or other sleep disturbances, consult a doctor. 

Challenge The Mind and Stay Cognitively Active

Keeping the brain active throughout life can help in building cognitive reserve. This an enable the brain to better withstand the changes that are associated with Alzheimer’s Disease. 

• Learn new things: Take up some extra classes, learn a new language, your favourite musical instrument, or follow a new hobby. 

• Engage in activities including mental stimulation: Solve some crossword puzzles, jigsaw puzzles, numbered sudoku, or play exciting board games and card games. 

• Read regularly: Act of reading can also help in exposing the brain to new information and this shall encourage critical thinking too. 

• Volunteer or take up some new responsibilities: Some of these activities usually might need learning and problem-solving skills to develop. 

Stay Socially Connected

Being a part of social interaction can be considered as a powerful brain exercise. While engaging with others, active listening, and thinking, all of this can stimulate brain activity. There is various research that suggests frequent social engagement which can delay those onsets of dementia. 

• Connect with friends and family: Performing regularly meet up, call, or email your loved ones in intervals. 

• Join clubs or groups: Participate in various activities which shall align your interests, whether it is a book club, some sports team, or simply volunteering a group. 

• Engage in community activities: Attend some local events, workshops, or religious services. 

Manage Chronic Health Conditions

Several medical conditions can affect heart health, and it can also enhance the risk of Alzheimer’s disease. Hence, effectively managing such issues can significantly lower your risk. 

• High Blood Pressure (the condition is termed Hypertension): Uncontrolled high blood pressure can damage some of the blood vessels in the brain. This shall go as per the impairing blood flow. Performing regular check-up of the pressure and to follow the doctor’s recommendations to manage it. 

• Diabetes: Levels related to high blood sugar harm the blood vessels and nerve cells at the same time. This can be about having diabetes, on managing the blood sugar through diet, exercise, and medication is crucial. 

• High Cholesterol: High levels of cholesterol can be directly linked to an enhanced risk factor. Work with the doctor which helps in sustaining healthy cholesterol levels. 

• Hearing Loss: Untreated conditions such as hearing loss which have been identified as a significant risk factor for dementia termed condition. This might further force the brain to work harder. On the other side it diverts the resources from other cognitive functions, it can also lead to social isolation at a larger scale. Address hearing loss with appropriate interventions including hearing aids. 

• Protect The Head: Getting affected with carious head injuries can enhance the risk of dementia in individuals. You are to wear seat belts, use helmets while performing sports, and are to take proper precautions to prevent falls.