Healthy tips to help prevent Alzheimer's
Currently, 50 million people worldwide have dementia and it is estimated that by 2050 this figure will rise up to 152 million. Alzheimer's disease is the most common form of dementia.
Although, unfortunately, there is not yet a sure way to prevent Alzheimer's and other types of dementia, research has identified several risk factors associated with them.
While there are some risk factors you can’t control, such as genetics or age, many risk factors can be managed through lifestyle changes or appropriate medical treatments.
1. Be active
Engage regular cardiovascular exercise so that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
2. Challenge yourself
Challenge and activate your mind. Learning at any stage of life will help reduce the risk of cognitive decline and dementia. So follow whenever possible a course to acquire knowledge or learn new skills. You can also can make sudokus and puzzles or play a strategy game like chess or cards. If you prefer, it can also be beneficial to do some artistic activity.
3. Quit smoking
Evidence shows that smoking increases the risk of cognitive impairment. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.
4. Be moderate with alcohol
Excessive alcohol consumption over a lengthy time can lead to brain damage and may increase your risk of developing dementia. In this sense it is always recommended to moderate your alcohol intake.
5. Take care of your heart
Cardiovascular risk factors such as obesity, high blood pressure or diabetes have a negative impact on your cognitive health. Keep in mind that if you take care of your heart, you will also be taking care of your brain.
6. Protect your head
Some brain injuries may raise your risk of cognitive impairment and dementia. Therefore, using a helmet when riding a bicycle, wear a seat belt on the car or protecting your head when you practice certain contact sports can be good options to avoid unnecessary falls and bumps.
7. Eat yourself healthy
Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline.
8. Have a good sleep
Keep in mind that not getting enough sleep due to conditions such as insomnia or apnea may result in problems with memory.
9. Take care of your mental health
Some studies link a history of depression with increased risk of cognitive impairment. That is why it is essential to seek medical treatment if you have symptoms of depression, anxiety or other types of mental health problems. Also, try to manage stress.
Although it may seem surprising, pursuing a socially active life helps keep your brain healthy. Therefore, it is important to find ways to go out, interact and meet people within your community or spend time with your friends and family.