Reduce the Risk of Alzheimer’s with These Lifestyle Tips
While the medical world has urgently been
seeking to cure Alzheimer’s disease with pharmaceuticals, studies in
this field have discovered that prevention is also worth exploring.
Researchers have found that everyday behaviors, which unlike genetics
are within our control, can boost brain reserves and therefore help
delay or even prevent the onset of Alzheimer’s or dementia.
1. Exercise regularly
Research reveals that your risk of
developing Alzheimer’s disease can be reduced by 50% with regular
exercise. Exercise also helps slow down deterioration when you have
already begun developing cognitive problems.
3,Mentally stimulated
Start small: Exercise can be overwhelming
for those who don’t do it regularly. You can start by taking the stairs
or walking when you are talking on your cell phone.
10 minutes, 5 times a week: This seems like a lot, but it can include
activities that get your heart
pumping, such as cleaning, gardening or
doing laundry. You can also walk, try an aerobics class, or swim.
Protect your head: Trauma to the head
increases your chances of developing cognitive issues. Sports such as
football and boxing are more extreme examples, but even a fall from a
bicycle can have an effect. Wear the correct headgear and fasten your
seat belt in cars.
Balance and coordination: Similarly, you can help prevent future head
injuries caused by falling, by including exercises that help you focus
on balance and coordination. Yoga, Tai Chi, or any exercise using
balance balls or discs can help keep you agile.
2. Be well-rested
Restful sleep on a regular basis helps your
brain work best. Deep sleep is necessary for memory formation and
retention. Sleep deprivation slows your thinking and has been shown to
increase the chances of Alzheimer’s disease symptoms.
Regular sleep schedule: Our brain’s clock responds well to regularity.
Make sure to go to sleep and wake up at a similar time each day to
correspond with your natural circadian rhythms.
Smart napping: Napping can interfere with your regular sleep and make
your insomnia worse. If you do nap, make sure it’s for no more than 30
minutes and do so in the early afternoon.
Bedroom sanctity: Ban computers and
televisions from the bedroom as these stimulants distract you from
sleep.
Relaxing bedtime routine: Having pre-bedtime activities such as having a
bath, light stretching, dimming the lights, praying, or writing in a
journal can help signal your brain that it’s time for restorative sleep.
People who are mentally active have been
found to be more protected against developing Alzheimer’s and dementia.
Any activities requiring communicating, interacting or organizing have
proven tremendously helpful.
Learn a new skill: Learning a new skill helps make larger deposits in
the brain reserves. Try studying a new language, learn to play an
instrument, read, or take up a new hobby.
Memory exercises: Memorization builds your memory connections. Start
with memorizing something small like capital cities or a rhyme, then
progress to poems and mnemonics.
Brain games: Try riddles, crossword puzzles or strategy games. Play
board or card games, word games like Scrabble or Boggle, or number
puzzles like Sudoku. All of these help build your capacity to retain
cognitive associations.
The 5 Ws: Keep your neurons firing by asking yourself ”Who, what, where,
when and why?”. Follow this up by writing down your daily experiences.
Go off routine: Varying habits help create new brain pathways. Take a
new route, use your non-dominant hand, or rearrange a storage system in
your home.
4. Eat healthily
A nutritious diet optimizes your brain’s
performance. Changes to your diet can help keep you protected against
brain deterioration.
Skip trans-fats and saturated fats: Choose lean meats, less processed
foods, skim or fat-free dairy products, and reduce your intake of fried
foods.
Adopt a Mediterranean diet: This diet, consisting of fish, nuts, whole
grains, olive oil, fresh fruit, and vegetables, with the occasional
glass of wine or piece of dark chocolate, is good for your heart. A
healthy heart helps lower the risk of developing Alzheimer’s disease.
Eat fish and avocado: Both are filled with omega-3, a good fatty acid,
which researchers have discovered may help prevent Alzheimer’s disease
and dementia.
Opt for 4-6 small meals: Eating more regularly helps maintain a
consistent blood sugar level.
Think rainbow: Eat an abundance of colorful fruits and vegetables to
achieve a diet high in antioxidants and vitamins.Reduce the white
shades of your diet too: Carbohydrates high in sugar or refined flour
lead to higher glucose levels which can inflame your brain.
Drink tea: Green tea has been shown to be excellent for a focused memory
and mental alertness which can slow the aging of the brain.
5. Maintain an active social life
Research has found those with a socially
active life are better protected against Alzheimer’s. Often as you get
older, your support system shrinks and you’re unlikely to seek new
relationships:
1. Call or email your friends. If you’re more tech-savvy, connect via
social networks like Facebook.
2. Make weekly dates to see your friends, and partake in a shared
hobby, go for a walk together or chat over a cup of tea.
3.Take group classes at a local college or gym.
4.Get your partner or family members to try something new with you.
5. Join social clubs or go to the local community or senior center.
6 Get out of the house: volunteer, go to the park, visit museums or
other public places.
6. Limit Stress
Stress can lead to the brain shrinking in
the hippocampus, where memory is retained, and impede nerve cell growth,
increasing your chances of Alzheimer’s or dementia.
Take a deep breath when you’re feeling stressed your breathing rate changes,
which can impact the brain’s oxygen levels. A good practice to lower a
rapid heartbeat is to focus on restorative breathing.
Schedule daily relaxing activities: making sure to engage in enjoyable
activities can help keep your stress levels low. These can be simple
activities such as going outside for a walk, playing with a pet or
attending a yoga class.
Get some inner peace: studies have found that a strong mind-body
connection makes for better brain health. Activities involving religious
practices or reflection, prayer, and meditation help protect you from
the damaging effects stress causes.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
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