By Vee Cecil
It seems every week, there’s a new study recommending that people do this or don’t do that to reduce their risk of Alzheimer’s. The most reliable tips line up with an overall healthy lifestyle. Guest blogger Vee Cecil highlights several popular recommendations. – Joy
Alzheimer’s disease isn’t a normal part of aging, although it is much more prevalent among seniors ages 65 and older. In fact, the risk of developing Alzheimer’s disease rises with age, doubling every five years beyond age 65. The aging population in the United States continues to grow as the Baby Boomer generation enters its senior years, thus, the incidence of Alzheimer’s disease is also on the rise.
As members of the Baby Boomer generation are expected to live longer, healthier lives than the generations before them, Baby Boomers, as well as younger generations, seek ways to maintain their health and well-being long into their golden years. While there is no surefire preventative measure that eliminates your risk of developing Alzheimer’s disease, there are a few lifestyle changes that may help to reduce your risk.
- Exercise regularly and avoid excessive weight gain. A healthy weight and a physically active lifestyle help you to avoid developing diseases such as heart disease, high blood pressure, and diabetes. In fact, studies have linked diabetes to a higher risk of Alzheimer’s disease. If you are among the 10 percent of older Americans who have diabetes, proper management of the disease is essential. If you aren’t already physically active, consider taking up a cardio activity like walking or swimming. Swimming is an especially good choice for seniors because it strengthens muscles that help reduce your risk of falling and is also easy on the joints.
- Eat a diet rich in vitamins and nutrients. According to an article appearing in ABC News, 16 researchers presented convincing evidence of the benefits of various nutritional strategies in reducing the risk of developing Alzheimer’s disease at the International Conference on Nutrition and the Brain in Washington, DC, in 2013. For instance, minimizing your intake of saturated and trans fats and getting enough vitamins and other nutrients from diet staples such as vegetables, legumes, fruits, and whole grains may contribute to a reduced risk of developing Alzheimer’s disease.
- Berries, in particular, have beneficial properties that may combat memory impairment. “Berries contain high levels of biologically active components, including a class of compounds called anthocyanosides, which fight memory impairment associated with free radicals and beta- amyloid plaques in the brain,” explains Prevention.com. For maximum benefit, make berries a part of your daily diet.
- Reduce your risk of heart disease. Scientists continue to research prevention strategies, but there is not yet a proven way to prevent Alzheimer’s disease. However, there is strong evidence to suggest that many of the same risk factors that increase your risk of heart disease also increase your risk of Alzheimer’s disease; therefore, it’s possible that lowering your risk of heart disease would also lower your risk of developing Alzheimer’s. Such risk factors include high blood pressure, high cholesterol, excess weight, and diabetes. A combination of physical activity, cognitive stimulation, social engagement, and a healthy diet is a multi-component approach in development with the hope of reducing the risk of Alzheimer’s disease.
- Stay mentally active. That includes reading, writing, and participating in any activities that engage your brain, such as puzzles, games, and even activities like sewing or crocheting. Studies have shown that people who remain mentally active and regularly participate in reading, writing, and other brain-challenging activities perform better in tests that measure memory and thinking. Learning promotes brain health, and activities that engage your mind are thought to help reduce memory decline over time.
There may not yet be a proven method for preventing Alzheimer’s disease, but taking steps to ensure your overall health and well-being will help you lead a longer, more vibrant lifestyle long into your golden years. Because the risk factors for Alzheimer’s disease overlap with those associated with other diseases, such as diabetes, a proper diet and regular physical activity will go a long way in preserving a healthy body and mind.
Vee Cecil is passionate about fitness, nutrition and her family. A Kentucky-based personal trainer, bootcamp instructor, and wellness coach, she also recently launched a blog, where she shares information on how to lead a happy, healthy lifestyle.