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Keeping My Mom Safe, Happy, and Healthy

4 Effective Ways To Reduce Your Chances Of Developing Alzheimer's

29 July 2016

Lisa Sutton

Alzheimer's is a serious disease that causes severe and irreversible mental deterioration. With one and three seniors living with Alzheimer's, it's become an epidemic. Someone in the United States develops Alzheimer's every 66 seconds. Doctors don't have a full grasp on why people develop Alzheimer's Disease. However, there are things that have been proven to help prevent the disease. If you're worried about developing Alzheimer's disease, there are things you can do to prevent it, or at least put it off much longer. It will even slow down the progression if you do end up developing the disease. Here are some natural and effective ways of preventing Alzheimer's.

Regular Exercise

Living an active life is a great way to reduce your chances of developing Alzheimer's. Exercise is just as important for your brain as it is for your body. The Alzheimer's Research & Prevention Foundation has found that regular exercise can reduce your chances of Alzheimer's by as much as 50 percent. Your goal should be to exercise for at least 150 minutes each week. That is only 30 minutes of exercise five days per week. Adding strength training to at least two or three of those sessions will further reduce the risk, especially for those over age 65.

Diet

Diet plays a huge role in preventing Alzheimer's disease. People who live in the Mediterranean are diagnosed with Alzheimer's less often than anyone else in the entire world. Researchers have determined that it is because eating Mediterranean food greatly reduces the risk of Alzheimer's. These foods include:

• Leafy green vegetables
• Nuts
• Berries
• Beans
• Whole grains
• Fish

These foods give you plenty of omega-3 fatty acids, protein, active antioxidants, vitamins, consistent levels of insulin, and fiber.

Mental Stimulation

Mental stimulation is an important aspect of preventing Alzheimer's disease. Your brain is never finished growing, figuratively. If you don't keep it stimulated, it's going to begin to deteriorate. The best way to keep it sharp is by constantly staying engaged. You can do this in many different ways.

Reading often is important for brain stimulation. Instead of playing on your smartphone while lying in bed, read a few chapters of a book. It doesn't have to be non-fiction. You don't need to be reading about science to keep your brain stimulated. Simply reading a novel will do it.

Memorization is important for keeping your brain stimulated. Your memory is affected when you develop Alzheimer's, so keeping your memory sharp is extremely important. Memorize the countries or the state capitals. Memorize the bones in the body. Learn a second or third language. Riddles and strategies will also keep your brain strong. Buy a book full of riddles or look online.

If you want to have some fun with a computer game, download some strategy games. Word games are always trending in the app store. Download games that make you come up with words and play your friends. All of these things will keep your mind sharp and your brain healthy as long as possible.

Quality Sleep

Sleep is also an important aspect of preventing Alzheimer's. Keep your brain active, but let it get some rest, too. Beta-amyloid is a sticky protein that clogs your brain and increases your risk of Alzheimer's. People who don't sleep well tend to have higher levels of it than people who do. The protein further interferes with sleep, which puts people in a vicious cycle of insomnia. If you have trouble sleeping, there are things you can do to help. Keep your room dark and limit distractions such as the television. Try introducing white noise, like a fan, while you try to sleep. Come up with a relaxing bedtime ritual such as taking a bubble bath and stretching before you hop into bed.

Alzheimer's is a serious disease that affects too many people. While it's not 100% preventable, this steps can help you drastically reduce your chances of developing it, though there are also various types of memory care available if you do still develop it. . 

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