Alzheimer’s: how to reduce the risk of disease
the Alzheimer disease (“Alzheimer’s disease”) is the most common form of dementia and an incurable brain disorder. So far the disease is incurable. But that risk of illness they can gone down Will. Experts explain how this is possible.
Alzheimer’s disease can affect anyone. Until now, most serious age-related brain disease is incurable. Experts report on preventive measures that can protect against the onset of the disease.
grow old alone
Healthy and self-determined aging: who doesn’t want that? Even if Alzheimer’s isn’t yet curable, you can lower your risk of developing the disease.
Studies show that people who exercise regularly, stay mentally fit, are social, eat healthy, and pay attention to health risk factors are less likely to develop Alzheimer’s disease.
The Alzheimer’s Research Initiative eV (AFI) explains what you can do on their website.
Exercise is a part of preventing Alzheimer’s disease. This improves blood flow to the brain, strengthens nerve cells, and even allows new nerve cells to form. The brain is better protected and its performance is maintained for longer.
At least twenty minutes of activity a day would be ideal. Take every opportunity to keep busy. Take the stairs instead of the elevator, leave the car and ride a bike or walk more often, take regular walks or work in the garden.
If you have physical complaints and other illnesses, first check with your doctor what kind of sport or gymnastics is right for you. Also, find out about the exercises you can do at home.
Choose sports or activities that make you sweat easily but keep you entertained, like walking, swimming, dancing, or yoga.
Those who stay mentally fit and exercise their brains regularly have a lower risk of developing Alzheimer’s or other types of dementia.
Make music, play board games, learn a new language or read: find regular occupations and activities you enjoy, improve your concentration and keep your gray cells engaged.
The more you challenge yourself mentally, the more new synapses are formed, which makes your brain more efficient. When cells die due to age, other areas of the brain can take over their functions.
Reduce the risk of diseases with the right diet
It has been shown that people who eat healthy are less likely to develop Alzheimer’s. A healthy diet not only offers protection for the brain, but also has a positive influence on cardiovascular disease, high cholesterol, and diabetes, all diseases that are suspected of promoting dementia.
The calories you need must come from your diet as whole carbohydrates. The brain also needs protein and long-chain omega-3 fatty acids.
So-called antioxidants should also be on the menu, as they contain nutrients that protect nerve cells and fight free radicals. Antioxidants are found in fruits, vegetables, green tea, and olive oil, among other things.
A Mediterranean diet, which provides the brain with important nutrients and strengthens your immune system, is often recommended. The AFI has summarized some tips for everyday life:
- Vitamins from fruits and vegetables: enjoy them raw, for example, as snacks
- Polyphenols from olive oil, blueberries, and red grape juice also offer cell protection
- Omega-3 fatty acids are found in oily ocean fish and cold-pressed canola, olive, and flaxseed oil. Use it cold, like in salads.
- Eat nuts in small quantities with their valuable building blocks of protein, trace elements and fat.
- Coffee and green tea also protect with antioxidants
- Drink at least two or three liters of water a day.
- Eat only a little red meat and prefer poultry
Loneliness in old age and depressive moods have an impact on both mental and physical health. Those who spend a lot of time alone have twice the risk of Alzheimer’s than people with many social contacts.
The AFI recommends keeping in touch with acquaintances and maintaining friendships. Make dates with friends and like-minded people. Start joint activities with others.
You can also actively counteract being alone by making additional new contacts. Volunteering, for example, is a way to keep in touch and do something worthwhile.
Avoid risk factors for health
By avoiding health risk factors, you reduce your risk of developing Alzheimer’s disease. Talk to your doctor and get checked regularly.
Pay special attention to vascular diseases, but also to high blood pressure, diabetes, cardiac arrhythmias and high cholesterol levels. Avoid smoking, excessive alcohol consumption and obesity.
People with depression, lack of sleep, and poor education also have a higher risk of Alzheimer’s. Serious head injuries, such as repeated concussions, can also increase the risk, as can hearing loss in old age, although this can be offset with the right hearing aid.
Particle exposure is now also considered a risk factor.
However, there are also risk factors that you have no control over, such as genetic mutations. And of course the age. The older we get, the greater our risk of dementia. (ad)
Author and source of information
This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.
- Alzheimer’s Research Initiative eV: Preventing and taking precautions against Alzheimer’s, (Accessed: 05/30/2022), Alzheimer’s Research Initiative eV
- Alzheimer’s Research Initiative eV: Prevention of Alzheimer’s Disease: Active Through Exercise, (Accessed: 05/30/2022), Alzheimer’s Research Initiative eV
- Alzheimer’s Research Initiative eV: Prevention of Alzheimer’s Disease: Mental Fitness, (Accessed: 05/30/2022), Alzheimer’s Research Initiative eV
- Alzheimer’s Research Initiative eV: Alzheimer’s: Prevention Through Healthy Nutrition, (Accessed: May 30, 2022), Alzheimer’s Research Initiative eV
- Alzheimer Research Initiative eV: Prevention of Alzheimer’s Disease: Social Contacts, (Accessed: 05/30/2022), Alzheimer Research Initiative eV
- Alzheimer’s Research Initiative eV: Risk Factors for Alzheimer’s Disease, (Accessed: May 30, 2022), Alzheimer’s Research Initiative eV
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.