Preventing Alzheimer’s and Dementia
How to Reduce Your Risk and Protect Your Brain as You Age
Cases of dementia and Alzheimer’s disease are on the rise in Canada, leaving a large percentage of the population in fear of being diagnosed. However, new studies have shown that there are steps we can all take to reduce the risk of both diseases. Leading a heathy lifestyle may help to prevent or delay the symptoms of Alzheimer’s and other dementias, allowing you to live a healthy and fulfilling life. No matter your age, it is never too late to start adopting these habits to help keep your brain healthy.
The 6 Keys to Brain Health
Regular exercise
Healthy diet
Mental stimulation
Quality sleep
Stress management
Active social life
Regular Exercise
According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent. Depending on your age and fitness level, this may include activities such as walking, taking the stairs, house cleaning, swimming or any other activity that gets your heart rate up. Look for small ways in your everyday life to add more movement and physical activity. Regular exercise also boasts a host of benefits including reduced stress as well as improved mood and energy levels.
Healthy Diet
To function at its best, you must nourish your brain with healthy foods. Focus on a diet that incorporates whole foods, and reduce your sugar and processed food intake. Eat more frequent, but smaller meals throughout the day, which will help stabilize blood sugar levels and reduce inflammation to provide a steady supply of fuel to your brain. Several supplements are also believed to improve brain health including: vitamin B12 and D, magnesium and fish oils. Remember to always consult your doctor about possible medication interactions and to do your own research when considering incorporating a new supplement into your diet.
Mental Stimulation
When it comes to matters of the brain, the saying “use it or lose it” certainly applies. Those who continue to learn new things and challenge their brain are less likely to develop Alzheimer’s diease and dementia. To keep your brain stimulated, consider incorporating activities such as crossword puzzles, number games, reading a new book, and practicing memorization, which all helps to keep you mentally sharp.
Quality Sleep
Without adequate sleep, we are not only cranky and unfocused, but we impair our ability to store and recall information. This puts you at a greater likelihood of developing symptoms of Alzheimer’s and dementia later on. Aim for 7-8 hours of deep sleep per night, which is also critical for memory formation and retention. Establishing a regular sleep schedule by going to bed and getting up at the same time also helps to ensure you stay on track.
Stress Management
Elevated stress levels seriously impair the brain and increase your risk of Alzheimer’s disease and dementia. Incorporating breathing exercises, scheduling daily relaxation activities such as a walk, writing, yoga, meditation, prayer and/or reflection can help minimize the harmful effects of stress. Listen to your body so you can keep your stress levels in check with these proven techniques.
An Active Social Life
Studies show that the more connected we are in our social lives, the better we perform on memory and cognition tests. This makes it evermore important to maintain social ties at any age and to make it a priority to keep your support system strong. You may focus on nourishing existing relationships or even developing new ones. Suggestions for this include activities such as volunteering for a cause you are interested in, calling or emailing a friend, joining social groups, connecting on social networks and getting involved in your local community.
For more information on Alzheimer’s and dementia, visit the following links:
http://www.alzheimers.org.uk/site/index.php
http://www.prevention.com/health/health-concerns/8-ways-prevent-alzheimers-disease
