Once most people hit middle age they begin to have thoughts and fears about getting Alzheimer’s disease, or dementia. This is especially true if you have had a loved one who has suffered from Alzheimer’s disease. While there is no way to prevent Alzheimer’s disease and dementia 100% of the time, the more that we learn about Alzheimer’s disease, the more we see that there are a great many lifestyle choices that may help prevent or delay the onset of Alzheimer’s. The wonderful news is that these lifestyle choices are totally in your control and if you are currently making poor choices, now is the time to make some serious changes that will serve you well for years to comes.
It has been determined that if you smoke and you are over the age of 65, you increase your chances of developing Alzheimer’s disease by 79%! That is a huge amount and is it completely your choice to continue, or quit smoking. No matter your age, quitting smoking is a smart choice that may not only save your memory but may save your life. Make the choice now to quit smoking.
People who are obese, and that is about one third of Americans, are three and a half times more likely to get Alzheimer’s disease. Losing weight may significantly lower your risk of developing dementia, as well as heart disease, and diabetes. People with diabetes are twice as apt to develop Alzheimer’s disease so if you are obese and have type 2 diabetes, it is essential that you lose weight if you want to live a long life, full of sweet memories.
A diet rich in whole grains, fruits, vegetables, and fish is recommended to promote brain health, as is taking an omega 3 supplement. Learn good eating habits and portion control and add those into the mix with the healthful foods. While you lose weight you will also lower your risk for high blood pressure, heart disease, and high cholesterol, all of which also raise your risk for developing Alzheimer’s disease.
While you are eating more healthfully and losing weight you will want to add a moderate exercise program to your anti-Alzheimer’s regimen. Take a brisk 30 minute walk five times a week. Do stretching exercises daily and begin a strength building routine. The more you exercise, the more oxygen filled blood you are sending to your brain, which will help keep it healthy in turn. Find creative ways to get yourself moving more each day such as taking the stairs, parking as far away from the store or office as possible, and getting a dog that you MUST walk daily. Like Nike says, “Just do it.”
Get a Good Nights Sleep
Set a reasonable bedtime and stick to it. I know that this is easier said that done in a world where it seems like there are not enough hours in a day. Eight to ten hours of uninterrupted sleep a night is optimum for Alzheimer’s prevention. So, learn about sleep hygiene, such as staying away from the TV and computer for 2 hours before bedtime, develop a bedtime ritual, and get a DVR so you can watch Conan tomorrow at an earlier hour. No more burning the midnight oil, because if you keep it up you might not be able to remember what was so important that sleep didn’t matter.
Tease Your Brain
They say that you should learn something new every day and they are right, whoever they are. Keeping your mind active keeps it from getting lazy and keeps your memory sharp. All of these things help prevent Alzheimer’s disease. So, do crossword puzzles, learn the capitals of the all the countries in the world, memorize Bible verses and play word games. Become a Jeopardy home champion. Not only will you have more to talk about and be less prone to boredom, you will be keeping your mind sharp as a tack so that when you have grandkids, you will remember every single embarrassing story that there is to tell them about their Mom or Dad. Making a few important lifestyle changes is worth that, in and of itself, isn’t it?
Alzheimer’s Treatment and Prevention
Labels: 5 Tips for the Prevention of Alzheimer's Disease and Dementia