Although age is a risk factor for Alzheimer’s disease, many people who live long lives without developing the disease share several lifestyle factors in common.
World Alzheimer’s Day 2024: While there is no cure for Alzheimer’s disease, many studies have shown that healthy lifestyle changes can increase life expectancy and reduce the risk of developing this progressive neurological disease. Estimates suggest that more than 55 million people have Alzheimer’s disease. Alzheimer’s disease gradually destroys memory and thinking skills. It is the most common type of dementia and the seventh leading cause of death worldwide.
Doctors say the biggest risk factor for developing Alzheimer’s is age, with symptoms such as dementia usually only appearing after the age of 60, but many people who have lived long lives without developing the disease share several lifestyle factors in common.
Physical activity or exercise
Research shows that moderate physical activity and exercise such as cycling, swimming, water aerobics, ballroom dancing, volleyball, and skipping rope can help significantly reduce the risk of Alzheimer’s disease by improving cardiovascular health and reducing inflammation.
According to Harvard Health, irisin, which is secreted by muscles during exercise, could be an effective treatment to combat the brain damage that results from the condition.
diet
Eating a balanced diet rich in fruits, vegetables, whole grains and healthy fats (mainly Mediterranean) contributes to brain health. Doctors say that foods such as green leafy vegetables, colorful fruits and vegetables, legumes, nuts, omega-3 fatty acids and whole grains are effective in preventing Alzheimer’s disease because they contain anti-inflammatory and antioxidant properties that reduce risk factors associated with the disease.
Cognitive stimulation
Exercising your mind every day stimulates your brain and improves your quality of life. Doctors say that engaging in brain-training exercises like puzzles, Sudoku, and crossword puzzles may help slow the progression of memory loss and other mental problems.
Social Participation
Being socially active and connected with others is important for building cognitive reserve and reducing the risk of Alzheimer’s disease. Meeting and interacting with people reduces the risk of dementia through mental and intellectual stimulation. Social engagement also improves mood and helps reduce stress.
Regular sleep
To reduce your risk of Alzheimer’s, getting enough sleep – 8 to 9 hours a night – is important for brain health. Regular sleep also helps clear metabolic waste from the brain and consolidates memories.
A good night’s sleep can protect you from other risk factors for dementia, such as high blood pressure.Various studies have shown that lack of sleep can increase the risk of dementia and Alzheimer’s disease by at least 27 percent.
Quitting Smoking
Doctors say smoking sharply increases the risk of blood vessel problems linked to Alzheimer’s disease and vascular dementia, the two most common forms of dementia.
Quitting smoking reduces inflammation because cigarette smoke contains toxins that increase stress on body cells that leads to Alzheimer’s. Smoking also leads to brain atrophy, which increases the risk of Alzheimer’s. Quitting smoking at any time will stop further loss of grey matter.
Quitting drinking
Alcohol consumption in any amount leads to a loss of volume in the brain’s white matter, which transmits signals between different areas of the brain. This causes problems in brain function and ultimately leads to debilitating brain diseases such as Alzheimer’s and dementia.
Eliminate alcohol and regulate your blood sugar and insulin resistance to reduce your risk of Alzheimer’s. Chronic exposure to alcohol can also lead to poor regulation of brain metabolism, which can accelerate the progression of Alzheimer’s disease.
