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
Labels: antioxidant rich foods, ApoE4 gene, boosts estrogen, check ankle blood flow, cocoa, good sleep, google- stimulate brain, HDL, LDL, learning new, middle age obesity, ways to prevent Alzheimer's- yes coffee
posted by G S Iyer at 4:58 AM
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