7 Strategies to Prevent or Delay Alzheimer’s Symptoms
Alzheimer’s is the progressive mental deterioration that can occur in middle age or old age, due to widespread degeneration of the brain.
There is a lot of discussion in the elderly care community these days regarding Alzheimer’s disease. With advances in medical technology, people are living longer than in past generations. It seems that many people can move better physically, but are more challenged with mental health issues like Alzheimer’s.
According to WebMD, the biggest risk factor attributed to Alzheimer’s is aging. Statistics show that one in eight people over the age of 65 have it. Genetics may be a factor in determining whether you will develop Alzheimer’s disease, but not a certainty. A smaller subgroup of people may develop early-onset Alzheimer’s in their 40s or 50s and, although rare, at a younger age.
Unfortunately, at this time, there is no cure for Alzheimer’s, but that’s not the end of the story. Due to the increasing number of people developing the disease, some researchers are shifting their focus to prevention rather than cure. We are learning more about strategies that can be implemented to prevent or delay the symptoms of the disease. These strategies listed below are lifestyle choices to keep your mind strong and last longer.
asleep – A regular night’s sleep is essential for you to operate at optimal capacity. Opinions differ on the number of hours needed to get a good night’s sleep. The range I see most often is between 7 and 9 hours a night.
Food and hydration – Mild dehydration has been linked to decreased brain functions, so be sure to stay hydrated. Eating a heart-healthy diet with fresh fruits and vegetables, lean protein, and healthy fats will also protect your brain. Other antioxidant-rich foods, such as blueberries, walnuts, red potatoes, green tea, and cranberries, can help flush toxins out of your system to protect important cells.
working out – Studies show that physical exercise reduces the risk of developing Alzheimer’s by 50 percent. Fitness trainers recommend 30 minutes of aerobic exercise 5 times per week. This is not a hard and fast rule, do what you can when you can. The type and amount of exercise will vary based on your age, current activity level, and state of health. Take it in moderation. The idea is to incorporate more exercise into your daily routine. Little things like walking your dog, parking at the end of a parking lot, or taking the stairs instead of the elevator will help you move in the right direction.
mental stimulation – Keep those neurons active and producing new cells by learning something new. Take a class to learn a new language or learn to play a musical instrument. Play board games, solve a crossword puzzle, or search online for a website that has brain games or exercises. There are also plenty of brain game apps to choose from on smartphones.
Vitamins, minerals and herbal supplements – Vitamins B12, D, folic acid, fish oil, and magnesium are believed to provide brain-healthy benefits. Studies on herbal supplements such as ginkgo biloba, coenzyme Q10, and turmeric have suggested that they may also provide benefits in preventing or delaying Alzheimer’s disease, but you should talk to your doctor before starting a supplement regimen. herbs.
Reduce stress – Chronic or severe stress has a damaging effect on the brain. It can shrink cells and prevent the growth of new cells in the memory area of the brain called the hippocampus, which increases the risk of developing Alzheimer’s disease. Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, a walk in the park, or a relaxing bath.
Active social life – We as humans are very social and need to interact with each other. As we get older, we can isolate ourselves for many reasons. Studies have shown that the more we interact with others, the better we perform on cognitive and memory tests. So stay connected! Talk to family and friends by phone or social media. Join a group or association and meet new people. Know your neighbors.