Alzheimer’s disease is a leading type of dementia, which is a degenerative disorder of the brain. It quickly takes a toll on one’s cognitive well-being, affecting the memory among other things.
There are about 5.7 million patients of the disease in the US. What’s more, there is a new patient that Alzheimer’s rounds up every 65 seconds. The problem is that Alzheimer’s is untreatable even if other types of dementia may be reversible in certain cases.
Therefore, the best that you can do is to reduce Alzheimer’s risk. Here are some ways to suppress the likelihood of becoming cognitively ill with Alzheimer’s disease:
- Stay Fit
Maintaining a healthy weight is crucial for keeping the risk of the cognitive ailment at bay. Research suggests that having a recommended BMI can help prevent Alzheimer’s. At the very least, it can delay the onset of the disease.
Besides, obesity can swell the risk of several health concerns including diabetes type II and heart problems, both of which are associated with an increased risk of Alzheimer’s disease. Therefore, work to lower your weight.
- Eat Healthily
Eating healthy can also assist in multiple ways. It improves your heart health, lowers the risk of diabetes type II, and also helps you keep fit. All these factors subtract your odds of having Alzheimer’s.
Therefore, eat proteins at least twice in a week, cut down the consumption of sugar and hidden salt in your food, and add five portions of fruits and veggies to your meal plan daily. Don’t forget to eat healthy fats and drink 6-8 glasses of fluid daily.
- Increase Physical Activity
Exercise enhances blood flow so that more blood reaches your brain. This nourishes your brain and carries more oxygen to it, thus, helping curtail inflammation that causes brain damage.
Exercise also improves your heart health and keeps you fit. Both of these factors assist in lowering the risk of dementia. Focus on either 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise on a weekly basis.
- Quit Smoking and Lessen Drinking
It’s a universal truth that smoking is harmful to your health. Not only does it negatively affect your lungs but it leaves its negative imprint on your blood circulation, blood vessels, the heart, nervous system, as well as the brain.
Hence, work to first reduce your smoking, then quit it altogether. Also, prevent excessive alcohol to keep yourself safe from alcohol-related brain damage. Have no more than 14 units of the drink in a week. Spread 14 units into 3 servings over the week.
- Prevent Traumatic Brain Injury
Lastly, try to prevent getting brain injured. Some of the ways of getting such an injury include sports injuries, falling down, or violent vehicular accidents. Research says that mild to severe brain trauma incidents can increase the risk of Alzheimer’s.
Thus, your job is to keep yourself safe. For instance, if you have mobility issues, use walking assistants. Similarly, don’t do household jobs that can culminate in falls such as changing the lightbulb.