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

Understanding brain activity can predict Alzheimer’s progression

For a person with Alzheimer’s disease, there’s no turning back the clock. By the time a person begins to experience memory loss and other worrisome signs, cognitive decline has already set in. Decades of clinical trials have failed to produce treatments that can help people regain their memory.

Today, researchers at Gladstone Institutes are approaching this devastating disease from a different angle. In a study, they demonstrate that particular patterns of brain activity can predict far in advance whether a young mouse will develop Alzheimer's-like memory deficits in old age. 

“Being able to predict deficits long before they appear could open up new opportunities to design and test interventions that prevent Alzheimer’s in people,” said Gladstone Senior Investigator Yadong Huang, senior author of the study.

 

The new work builds on a 2016 study of mice engineered to carry the gene for apolipoprotein E4 (ApoE4). Carrying the gene is associated with an increased risk – but not a guarantee, of Alzheimer’s disease in humans. As they age, ApoE4 mice often, but not always, develop signs of memory loss similar to those seen in people with Alzheimer’s.

In the previous study, Huang and his team investigated a type of brain activity called sharp-wave ripples (SWRs), which play a direct role in spatial learning and memory formation in mammals.

“SWRs have two important measurable components: abundance and short gamma (SG) power,” said the lead author of the new study. “Broadly, SWR abundance predicts how quickly an ApoE4 mouse can learn and memorize how to get through a maze, and SG power predicts how accurate that memory will be.”

The earlier study revealed that aging ApoE4 mice have lower SWR abundance and weaker SG power than seen in healthy aging mice. Based on those results, Jones and her colleagues hypothesized that measuring SWR activity could predict the severity of demonstrable memory problems in ApoE4 mice during aging.

“We actually successfully replicated this experiment 2 years later with different mice,” said Huang, who is also a professor of Neurology and Pathology at UCSF. “What was striking is that we were able to use the results from the first cohort to predict with high accuracy the extent of learning and memory deficits in the second cohort, based on their SWR activity.”

Even more striking were the unexpected results of the team’s next experiment.

The researchers were curious about how SWR activity evolves over a mouse’s lifetime, which no one had previously investigated. So, they periodically measured SWRs in ApoE4 mice from an early age – long before memory deficits appeared – through middle age, and into old age.

“We thought that, if we got lucky, the SWR measurements we took when the mice were middle-aged might have some predictive relationship to later memory problems,” Jones said.

Surprisingly, the analysis revealed that deficits in SWR abundance and SG power at an early age-predicted which mice performed worse on memory tasks 10 months later – the equivalent of 30 years for a human.

“We were not betting on these results, the idea that young mice with no memory problems already have the seed of what’s going to lead to deficits in old age,” Jones said. “Although we would love to, we thought it would be ridiculous to be able to predict so far in advance.”

Since SWRs are also found in humans, these findings suggest that SWR abundance and SG power could potentially serve as early predictors of Alzheimer’s disease, long before memory problems arise.


As a next step toward evaluating that possibility, Huang will work with colleagues at the UCSF Memory and Aging Center to determine whether SWRs in Alzheimer’s patients show deficits in abundance and SG power similar to those seen in mouse models of the disease.

“A major advantage of this approach is that researchers have recently developed a non-invasive technique for measuring SWRs in people, without implanting electrodes in the brain,” the researcher said.

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    
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What Positive Thoughts About Old Age Do To Dementia

Elderly people who have positive beliefs about old age are less likely to be affected by dementia, according to findings from a study.

Researchers  conducted a 4-year study with 4,765 seniors. Their average age was 72 years. At the beginning of the study, no one had Dementia. The Yale researchers wanted to understand if aging-related beliefs can alter the risk of Dementia in older people, including those who carry the high-risk gene, ApoE.

Positive vs Negative Thinking and The Risk of Dementia
The E4 variant of the APOE gene has already been identified as a high-risk factor for Dementia. However, only 47% of APOE 4 carriers develop Dementia. The reason the remaining 53% never develop Dementia is unknown.

Over the course of the study, the researchers found that APOE E4 carriers with positive beliefs about aging had a 2.7% risk of developing Dementia, compared to a risk of 6.1% in people with negative beliefs about aging.

“We found that positive age beliefs can reduce the risk of one of the most established genetic risk factors of Dementia,” said the lead author. “This makes a case for implementing a public health campaign against ageism, which is a source of negative age beliefs.”

In fact, last year there was another study, which argued that marriage could help to avoid dementia.  "It is speculated among the researchers that those who are elderly and have never married, may have remained single due to certain cognitive traits, like rigid thinking or ineffective communication, which might also put them at higher risk for Dementia," reads the story. A new review in a journal suggests that being married might decrease your chance of developing Dementia. This is an amazing link between marriage and Dementia that needs further research and exploration. It explains why married people have a lower risk of Dementia.

These days, it's difficult to keep positive thinking about old age because for most people, aging means being left alone by their children and being forgotten by the society. Also, since many people don't have strong faith in God, they are unable to rely on God and have hope in salvation. Once I met a friend in a nursing home, whom I had met in a church, and they had been coming to the religious place every single Sunday. They were sad and hopeless. I asked, "Are you reading the Word of God?" The answer was no. I don't know why. But they are one of the kindest and caring people I have ever met in my life. If you want medicine for your depression, read the religious scriptures.

Children have a moral responsibility toward their aging parents. Children must personally care for their elderly parents. Only when the circumstances are such that it is truly impossible for children to care for their aged parents should they be placed in appropriate institutions for care.

Start developing positive thoughts and positive habits from a younger age. If you are a grumpy, negative, pessimistic, and angry person, you can't develop positive thoughts about aging. Turn it around, be cheerful and positive.

The habits we develop in our younger years tend to take us further in that direction as we grow older.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Ways of Preventing 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 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 per cent 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 may be 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

 A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.

17. Have an extended social circle
Studying the brain of a highly sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago found that having a large social network provided her with strong “cognitive reserve” that enabled her brain not to realize she had Alzheimer’s. Why this happens is a mystery, but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimer’s. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimer’s symptoms.

18. Deal with stress
When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older people’s vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counseling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early. 

19. Take care of your teeth
Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss.

Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but may also make your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.

20. Get enough Vitamin B12
As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.

 

21. Vinegar in everything

 There is plenty of evidence that  vinegar decreases risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes, pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works.
22. Have your eyes checked
If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Don’t tolerate poor vision, as often it can be corrected.

23. Eat curry or take curcumin pills
Curry powder contains the yellow-orange spice turmeric, packed with curcumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Curcumin works by blocking the build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains of sufferers) then nibbles away at existing plaque to slow cognitive decline.

It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spice on your food. Read more about the many benefits of Curcumin.

24. Diabetes control
Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes – obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated-fat diet and regular exercise.

25. Drink more tea
Evidence suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that the more tea you drink, the sharper your ageing memory is. Tea’s secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage.

One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk - it can reduce tea’s antioxidant activity by 25%.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

25 Things You Can Do to Prevent Alzheimer's

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-
HTTP:GSEASYRECIPES.BLOGSPOT.COM         

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/

FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/


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 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 per cent 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 strokes.

 

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 10 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 ageing 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 may be 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 that 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

A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.

 

17. Have an extended social circle

Studying the brain of a highly sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago found that having a large social network provided her with strong “cognitive reserve” that enabled her brain not to realize she had Alzheimer’s. Why this happens is a mystery, but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimer’s. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimer’s symptoms.

 

18. Deal with stress

When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older people’s vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counseling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early. 

 

19. Take care of your teeth

Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and  cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss.

 

Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but may also make your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.

 

 

20. Get enough Vitamin B12

As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.

 

21. Vinegar in everything

There is plenty of evidence that  vinegar sinks risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes, pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works.

 

22. Have your eyes checked

If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Don’t tolerate poor vision, as often it can be corrected.

 

 

23. Eat curry or take curcumin pills

Curry powder contains the yellow-orange spice turmeric, packed with curcumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Curcumin works by blocking the build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains of sufferers) then nibbles away at existing plaques to slow cognitive decline.

It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spice on your food. 

 

24. diabetes control

Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes – obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated-fat diet and regular exercise.

 

 

25. Drink more tea

Evidence suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that the more tea you drink, the sharper your ageing memory is. Tea’s secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage. 

One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk - it can reduce tea’s antioxidant activity by 25%.