Reducing The Risk of Alzheimer's Disease
Unfortunately there is yet no concrete scientific way to prevent the onset of Alzheimer's. However, multiple studies have suggested that following certain guidelines can help mitigate the risks.
There is no way to stop the long-term changes that occur to our body and brain as we age. And mere fact of aging is one of the strongest risk factors for developing Alzheimer’s disease. Fortunately, even though we can’t stop aging, researchers have identified ways to reduce the risk of developing Alzheimer’s disease.
For family caregivers of loved ones suffering from Alzheimer’s who are concerned about their own future, there is a ray of hope. Research has shown that even for people with a family history of Alzheimer's disease, by paying attention to a suite of Alzheimer’s risk factors can help reduce their risk.
Here are the six key strategies to consider. If you can, choose one to do this week, and then add more strategy to do each month or so.
Exercise Your Body and Mind!
How we choose to spend time each day can play a significant role in reducing our risk of Alzheimer's disease. Your body and brain both need a good workout each day to stay fit.
Exercising Your Body:
For most of us, 30 minutes a day of moderate activity is the key to a healthier brain. One way to do this is to walk for 30 minutes at a moderate pace (that is, at a cadence where you can still speak in full sentences).
Exercising Your Brain
Find a type of brain exercise that makes you FOCUS for 30 minutes. Helpful brain exercises include the following:
New and different: Try a new type of puzzle, learn a new skill such as a new language, or try brushing your teeth with your non-dominant hand.
Multi-sensory: Reading out loud to a friend, or walking with a friend and talking.
Physical: Dancing, or talking while walking with a friend
Social: Anything you enjoy which allows you to connect with other human beings! It can be in person or virtual, as long as you are interacting with someone else.
Schedule Annual Wellness Exams!
The chronic illnesses that put a person at the highest risk of developing Alzheimer’s are diabetes, hypertension, obesity, and depression. Making sure that you see a primary care provider on a regular basis will help screen for these conditions, and give you the ability to address any risk factors as needed.
Eat Healthy:
Eat foods that are good for your heart and overall health, such as fruits, vegetables, whole grains, nuts, lean meats, and fish, which are also good for your brain.
The two best diets to consider are:
The Mediterranean Diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean. It is mostly plant-based and typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil, and it limits red meat.
The MIND Diet, or “Mediterranean-DASH Intervention for Neurodegenerative Delay” diet, includes at least three daily servings of whole grains, salad, and other vegetables. And if you'd like to drink a glass of wine, that’s OK. Most days, snack on nuts and eat half a cup of beans every other day. At least twice a week have poultry and a half-cup serving of berries (blueberries are best), and dine on fish at least once a week.
Sleep
Most of us need seven hours of sleep, on average, but the "normal range" for healthy sleep is about seven to nine hours. Without adequate sleep, our bodies go into a chronic state of stress, which can lead to difficulty processing information, completing tasks, and forming memories. Speak with your primary care provider if you are having trouble sleeping. Avoid over-the-counter sleep aids, as some contain an ingredient that can lead to memory loss.
Calm Down!
Reducing stress can have a protective impact on the brain. If needed, find strategies to relax and decrease anxiety. Exercise, counseling, and medications all have a role to play in reducing stress, and your primary care provider can help you find the best solution.
Listen Up!
Hearing loss is under study as a possible risk factor for poor brain health. Certainly, any adult with loss of hearing symptoms should get an audiology evaluation. As a routine, even without any symptoms, everyone over the age of 65 should get a baseline audiology test, and follow your doctor’s recommendations.
Unfortunately, there is no concrete scientific way to prevent the onset of Alzheimer's. However, multiple studies have suggested that following the guidelines outlined above may lead to a reduction in the risk of developing the disease.
