Alzheimer’s disease promotes brain atrophy and cell death. Alzheimer’s disease is the most frequent form of dementia, a progressive loss of mental, behavioural, and social skills that impairs independence. While age is the main risk factor for dementia, there are things you can do to lower your own risk.
- Physical activity
Regular exercise is one of the best methods to prevent dementia. And it’s healthy for your health. You could be reluctant to start exercising because you fear you won’t love it. Find hobbies that work for you.
Start slowly and build up your activity level. Physical activity is divided into two categories: aerobic and strength-building. Each type keeps you fit in unique ways. Combining these activities can help minimise dementia risk.
- Eating healthily
A good, balanced diet may lower your chances of dementia, cancer, type 2 diabetes, obesity, stroke, and heart disease.
Nutrients and foods alone cannot promote brain health. Eating a variety of foods in the appropriate quantities makes a difference. This is a balanced diet. Eating a balanced diet increases your chances of getting all the nutrients your brain requires. Follow these rules.
- Include whole grain starchy foods in most meals
- Eat more fruits, vegetables, pulses and nuts and seeds.
- Eat less red meat
- Eat fish regularly – like salmon and mackerel. However, try to limit eating battered or breaded fish which are high in unhealthy fat.
- Try to choose lower-fat dairy foods where possible.
- Use vegetable and plant oils for cooking and dressing. Try to avoid solid fats.
- Limit the amount of salt in your diet – not more than 6g (about a teaspoon) a day.
- Try to make sugary foods with only occasional treats
- Stay mentally and socially active
Mental and social activities can help your brain cope with disease, reduce stress, and lift your mood. This suggests that engaging in these activities may help postpone or prevent dementia. Find brain-teasing things you enjoy and do them consistently. It could be puzzles or crosswords, but there are many other options.
Mental stimulation, information processing, and cognitive development are all excellent for the brain and lower risk. For example:
- any kind of adult education or learning
- arts and crafts (especially in groups)
- playing a musical instrument or singing
- volunteering
- doing ‘brainteasers’, like puzzles, crosswords or quizzes
- playing card games, chess or board games
- reading books
- creative writing or keeping a diary
- learning a new language.
If you have a smartphone or tablet (such an iPad), you might like apps that stimulate your mind. Apps like puzzle, memory, and board games. Social activities are also healthy for the brain, lowering the risk of dementia. This encompasses online and offline interactions. This means keeping in touch with loved ones, such as friends and family, is critical.
- Don’t smoke
Smoking increases the risk of dementia. Smoking harms blood circulation, especially in the brain, heart, and lungs. It’s never too late to stop. The sooner you stop, the less brain damage you will cause.
- Drink less alcohol
Too much alcohol raises the chance of dementia. Don’t overdo it if you drink alcohol regularly. Too much alcohol at once exposes the brain to dangerous substances.
Limit your weekly alcohol intake to 14 units. Approximately one pint of beer or a little glass of wine every day. If you routinely drink more than this, you increase your chance of brain and organ impairment, and so dementia. If you consume up to 14 units per week, attempt to spread them across three days.
- Take control of your health
As you age, you’re more prone to health issues including high blood pressure and diabetes. These conditions can cause dementia.
A health check is an important method to avoid this. You can visit Doctoroncall and book an appointment to do your regular checkup to stay on top of your health.
