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. 

 

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.

3.Keep mentally stimulated

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. 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 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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Want to be happy? Here are 7 secrets that will change your life, making it joyful

Do you wake up feeling lethargic most mornings? Do you think not to work and stay in bed for long? Do you feel sad and depressed sitting at home? So how to feel good and happy? It is one of the most searched questions on Google, so we got some common answers to this query. Here are 7 secrets for how to be happy and lead a happier life ahead
 

Get a dog: Yes, dogs are excellent companions. Research has revealed that petting a dog for just 15 minutes can lower blood pressure by 10%. It is said that spending time with furry friends releases serotonin, oxytocin, prolactin and even reduces the stress hormone cortisol.

Smile and show gratitude: You tend to smile when you're cheerful—smiling causes the brain to release dopamine, which makes us happier. It doesn't imply you go around with a fake smile on your face all the time. So, when you feel low just smile and see what happens next. Smile at yourself in the mirror and see how your day starts in the morning. Also, gratitude is essential to celebrate your life and be thankful for the joy you experience. 

Kindness and be grateful: Be kind, treat people respectfully you will see, and give you extraordinary joy—empathy at work, home, and life. Many eye contacts and say it with a smile so they know you mean it. You might be amazed by how good it makes you feel.

Avoid gossip and news overdose: Yes, the news is essential but frequently bombarded with unnecessary stories are not required. You can't avoid these anecdotes altogether, but try to minimise your exposure when you can, particularly during trying times. Similarly, gossip can also make you unhappy so try to avoid them.

Sleep: You must have seven to eight sleep; getting good/sound sleep is a healthy habit. Prioritising sleep is one of the best things you can do to set yourself up for a thriving, happy and energetic day. Keep your bedroom cool, calm, dark and quiet—happy nap, happy you.

Have good friends, choose wisely: Look for friends who lift you up, not tear you down. Complete your life with positive people because negativity directly impacts your life. Interact with people, understand individuals and support others that will directly affect your happiness.

Exercise and eat healthily: A balanced diet high in fruits and vegetables, lean protein, low-fat dairy will keep your body in shape and optimal energy to enjoy life. Also, exercise releases endorphins, which can help create a state of euphoria. A 15-minute jog can help reduce depression and make you cheerful. Note that exercising and eating healthy can not only improve heart health, mental health, happiness and well-being.

 

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

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The 80 Best Micro Habits to Change Your Life

What's one tiny thing you can do every day to change your life for the better?

You might think that such a small change wouldn't make much of a difference, but nothing could be further from the truth. When it comes to making lasting changes in our lives, it's the little things that count. And that's what micro habits are all about.

To help you out, we've put together this list of the best micro habits that you should practice. Build them up slowly into your routine, and soon enough you'll notice small yet marked improvements to your life.

Discover What Kind of Life You Want
1	Define your goals. What do you want to achieve in life? What are your priorities?
2	Make a plan. Once you know what you want, figure out how to get there.
3	Take action. Start working towards your goals today.
4	Track your progress. Keep track of what you're doing and how it's going by writing things down.
5	Make a promise to yourself. Write out an oath in which you swear to act towards your goals and never give up.
	Clear the Mental Obstacles in Your Path
6	Get out of your own way. Don't let fear stop you from starting and achieving your goals.
7	Be confident that you will accomplish what you set out to do.
8	Become aware of the excuses you tell yourself as a cover for procrastination and laziness.
9	Just do it! Don't overthink things; just take the first step and keep going from there.
10	Stop comparing yourself to others and start living your own life.
	Start Saying "Yes" More Often
11	Say yes more often. When someone asks you to do something, say yes!
12	Take on new challenges. Remember, a new habit is much easier to keep than the one you've been working on for years.
13	Allow yourself to succeed at something new.
14	Learn from rejection and criticism by taking it in stride and listening to what other people have to say when you're being tested or challenged in some way.
15	Don't say no until you've thought about what it is that you're saying no to.
	Train Your Brain
16	Think positively. Affirmations are great for repeating positive statements to yourself when you need a little cheering up or motivation.
17	Use visualization techniques to imagine yourself achieving your goals.
18	Solve your problems by first thinking about them before acting or speaking.
19	Challenge yourself to learn something new every day.
20	Take time for yourself to relax and recharge.
	Start Eating Better
21	Start eating better by planning your meals and thinking about how much you're eating.
22	Limit high-calorie snacks like sugary candy bars, pastries, and potato chips to once a week or once every other day if you can't resist them.
23	Make it easy for yourself by keeping healthy food around the house and at work.
24	Drink more water. It's great for your skin, hair, and overall health.
25	Avoid eating late at night.
26	Try to eat mostly whole, unprocessed foods.
27	Eat breakfast every day to start your day off right.
28	Cut down on processed meats like beef, pork, and chicken.
	Get Moving
29	Get moving just a bit every day by taking walks or riding your bike to work.
30	Start with small goals that are easy for you to achieve, so you'll have an easier time reaching the ones that follow.
31	Set yourself up for success by creating a "just right" exercise schedule.
32	Stay motivated with workout videos, music playlists, or podcasts that keep you energized and excited to move more.
33	Don't sweat the small stuff; just do your best and don't worry about it if you can't do every rep or set of every exercise perfectly.
34	Make sure you're lifting weights that are challenging for you.
35	Take a break when you need it, and don't feel guilty about it.
36	Celebrate your accomplishments along the way, no matter how small they may seem.
	Get Organized
37	Declutter your space to get organized.
38	Stay on top of things by being tidy and cleaning up after yourself throughout the day.
39	Keep a schedule for yourself that lists things you need or want to do each day of the week, and mark them off when they're done.
40	Get a planner, a calendar, or an app to keep track of your appointments, deadlines, and events.
41	Make a list of things you need to buy at the grocery store, so you don't have to spend time thinking about it later.
42	Sort your clothes by color, type, or season to make getting dressed in the morning easier.
43	Create a "to-do" list at the end of each day that lists everything you accomplished.
44	Get rid of clutter to make your home more comfortable and functional.
45	Form good habits by following a routine that's easy for you to stick to.
46	Organize your thoughts and ideas by writing them down in a journal or notebook.
47	Make it a habit to do one thing each day that helps you get closer to your goals.
48	Remove distractions from your environment so you can focus on the task at hand.
49	Use labels and folders to keep your paperwork sorted and organized.
50	Make your bed at the start of each day. You'll be surprised the difference it makes.
51	Set aside time each day to deal with tasks that you've been procrastinating on.
	Start Saving Money
52	Stop wasting money on things you don't need.
53	Create a budget so you can see exactly where your money is going each month.
54	Use cash instead of credit cards to limit your spending, especially if it's not in the budget.
55	Give yourself an allowance for entertainment expenses each week or month to not overspend.
56	Make a goal to save a certain amount of money each month or year.
57	Sell things you don't use or need anymore to make some extra cash.
58	Invest your money in a way that will help it grow over time.
59	Compare prices before you buy anything to ensure you're getting a fair deal.
	Build Stronger Relationships and Social Skills
60	Make an effort to socialize with people you don't know well.
61	Smile at people, even if you don't know them.
62	Talk to strangers sometimes; it can be a great way to get to know new people and make new friends.
63	Offer to help someone out if they look like they're struggling.
64	Take the time to listen to others and pay attention to what they're saying.
65	Try to be more understanding and less judgmental.
66	Spend time with people who make you feel good about yourself.
67	Let go of relationships that are toxic or draining.
68	Apologize if you've hurt someone's feelings or made a mistake.
69	Ask for what you want and need in your relationships without being demanding, entitled, or burdened.
70	Be conscious of what you say to other people so that they don't feel put down or demeaned by you.
71	Make time to spend with the people you love.
72	Try to plan at least one fun outing each month with your friends or family.
73	Introduce yourself to the people around you instead of waiting for them to come to you.
	Take Care of Your Tech
74	Back up your computer files regularly, so you don't lose important information if something happens to your device.
75	Delete programs and apps you don't use anymore to free up your phone or computer space.
76	Keep your operating system and software up-to-date to protect yourself from security threats.
77	Turn off notifications, so you don't get distracted by every buzz or ding that comes your way.
78	Find out how much data you're using on your cell phone plan and reduce it if necessary to avoid overages.
79	Unsubscribe from emails that are cluttering up your inbox that you never read, especially spam.
80	Be aware of online scams and phishing attempts, and protect yourself by being skeptical of what you see on the web.

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    
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