Did You Know? There Are Many Ways to Prevent Alzheimer's

Alzheimer’s strikes fear in all of us. The thought of losing your mind as you grow older is terrifying and made worse by the fact that, before now, there appeared to be little we could do to slow down or avoid Alzheimer’s, which is the most common form of dementia. Today, research has found many factors that raise or diminish the risk of Alzheimer's disease. Following these tips, you could slash your chances of developing the disease: 

 

1. Check out your ankle 

Low blood flow in your foot is a clue to trouble in your brain and a simple test can reveal its cognitive state and your likelihood of stroke and dementia. The theory is that the health of your blood vessels is similar throughout the body. The degree of clogged arteries and blood flow in the feet can suggest atherosclerosis in cerebral blood vessels. Ask your doctor for an ankle-brachial index (ABI) test which involves an ultrasound device and a blood pressure cuff that compares the blood pressure in your ankle to that in your arm. To remedy any impairment of blood flow your GP may advise stepped-up exercise or a change in diet/medication. 

 

2. Antioxidant-rich foods  

Certain foods infuse your brain with antioxidants that can slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are good but at the top of the list are black raspberries, elderberries, raisins, and blueberries.

3. Beware of bad fats  

The type of fat you eat changes your brain’s functioning for better or worse. Stay away from saturated fats which strangle brain cells causing them to become inefficient. Buy low fat or fat-free dairy products including milk, cheese, and ice cream. Cut down on deep-fried foods. 

 

4. Chocolate  

Treat Cocoa, the main ingredient in chocolate, has sky-high concentrations of antioxidants called flavanols, which possess strong heart and brain-protecting properties. Drinking cocoa increases blood flow to the brain. Cocoa powder has twice as many flavanols as dark chocolate, which has twice a many as milk chocolate. White chocolate has zero. 

 

5. Grow a bigger brain 

Your brain starts to shrink when you reach 30 or 40 so it takes longer to learn. However, scientists now believe you can increase the size of your brain through learning. Try studying, learning new things or broadening your circle of friends for stimulation. 

 

6. The Estrogen Evidence

68 percent of Alzheimer’s patients are women, possibly because midway through life, they lose the protection that is provided by estrogen, which boosts memory. Unless your GP says otherwise, start taking estrogen immediately at the time of menopause – starting any later opens you up to the risk of dementia and stroke.

 

7. Raise good cholesterol 

It’s well known that having a high level of good-type HDL blood cholesterol protects you from heart disease, but it can also save your brain. Researchers claim it blocks sticky stuff that destroys brain cells and acts as an anti-inflammatory to lessen brain damage. Ways to ramp up good cholesterol include exercise, drinking moderate amounts of alcohol and losing weight. 

 

8. Google something 

Doing an internet search can stimulate aging brains even more than reading a book. And MRI scans show that savvy surfers have twice as many sparks of brain activity as novices. Go online to search for information, things to buy, or games to play. Although it’s not known how much it will benefit your brain, it’s better than passive pursuits. 

 

9. The ApoE4 gene 

One in four of you reading this has a specific genetic time bomb that makes you three to ten times more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype. 

 

10. Say yes to coffee  

Coffee is emerging as a tonic for the aging brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression, and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure, and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.  

 

11. Dangers of weight loss

Unexplained weight loss after age 60 or so maybe a sign of Alzheimer’s. A study showed that women with the disease started losing weight at least 10 years before dementia was diagnosed. Among women of equal weight, those who went on to develop dementia slowly became thinner over three decades and, when diagnosed, weighed an average 12lb less than women who were free of Alzheimer’s. Talk to your doctor about unexplained weight loss after 60. 12. Drink wine A daily glass of wine may help delay dementia. Research says that alcohol is an anti-inflammatory and raises good cholesterol which helps ward off dementia. High antioxidants in red wine give it additional anti-dementia clout. Such antioxidants act as artery relaxants, dilating blood vessels and increasing blood flow which encourages cognitive functioning. 

 

13. Know the early signs  

Memory problems are not the first clue. You may notice a decline in-depth perception, for example, you reach to pick up a glass of water and miss it. Or you misjudge the distance in walking across a street. Doing a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be. 

 

14. A Mediterranean diet 

The Mediterranean diet, no matter where you live, can help save your brain from memory deterioration and dementia. Studies consistently find that what the Greeks and Italians eat is truly brain food. Following this diet – rich in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino – can cut your chances of Alzheimer’s by nearly half. Rather than depending on just one food or a few nutrients, it is a rich menu of many complex brain benefactors, including an array of antioxidants, which shield brain cells from oxidative damage. 

 

15. Middle Age Obesity  

Your brain cares if you are fat. A study showed obese people had 8% less brain tissue and overweight people had 4% less brain tissue than people of average weight, which according to some scientists hugely increases the risk of Alzheimer’s. Moreover, brain shrinkage occurred in areas of the brain targeted by Alzheimer’s, which are critical for planning, long-term memory, attention and executive functions, and control of movement. Tackle signs of rising weight early, when you are young or middle-aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimer’s at any age. 

 

16. Get a good night’s sleep