8 Steps To Lower Alzheimer's Risk

Are there any proven Alzheimer’s prevention strategies? Not yet. But population-based studies suggest that factors associated with overall good health may also reduce the risk of Alzheimer’s, dementia and cognitive decline. These factors include regular physical activity, healthy diet and lifelong brain activity.

Avoid smoke

Smoking is the risk factor to vascular, respiratory diseases and various types of cancers. Avoid smoke means to avoid both first-hand and second-hand smoke.

Maintain a healthy weight

Manage daily calories intake and increase physical activity, try best to maintain a healthy weight.

Check your waistline

To accurately measure your waistline, use a tape measure around the narrowest portion of your waist (usually at the height of the navel and lowest rib). A National Institutes of Health panel recommends waist measurements of no more than 35 inches for women and 40 inches for men.

Eat mindfully

Emphasize colorful, vitamin-packed vegetables and fruits, whole grains, protein sources such as fish, lean poultry, tofu, and beans and other legumes, plus healthy fats. Use healthy oil to cook. Make sure the intake of omega 3 fatty acids from your diet.

Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.

Exercise regularly

This helps not only your brain, but your overall health. Regular physical activity helps control weight, blood pressure, blood sugar, and cholesterol. Moderate to vigorous aerobic exercise (walking, swimming, biking, rowing) can also help chip away total body fat and abdominal fat over time. Aim for 2 1/2 to 5 hours weekly of brisk walking (at 4 mph). Or try a vigorous exercise like jogging (at 6 mph) for half that time.

Keep an eye on important health numbers

Understand your cholesterol, triglycerides, blood sugar levels, and measure your blood pressure values every day. Set target values for these indicators, and call your doctor when any one of them looks out of range.

Care for your mental health

It’s good for the health of your brain to stay positive and happy. Keep socialized, engage with your friends, try to avoid staying isolated. Social engagement makes you happy and positive.

Think & Read

Use your cognitive skills frequently. Everyday reading, writing, simple calcuation, memorizing, singing can all help on the cognition, and the functioning of the brain.

 

 

 

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.