Alzheimer’s disease is a devastating illness that can take away a person’s memories, their ability to communicate and even their personality.
The good news is that there are several things you can do to prevent Alzheimer’s disease or slow its progress.
It’s safe to say that we all want to age gracefully.
But what if you had a way to do it?
What if you could prevent the deterioration of your body and mind, even as you age?
Here are seven main pillars to prevention and some ideas on how to include them in your daily life:
Pilar One: Stay physically active.
Staying physically active is one of the best things you can do for your body and mind. When you exercise regularly, not only does it keep your heart healthy, but it also helps prevent Alzheimer’s disease by improving circulation and oxygenation to the brain.
Going for a moderately intense walk or finding a partner or group to play a sport with are the ideal ways to stay active. According to the Alzheimer’s Society, it is ideal to do at least 150 minutes of moderate intensity activity each week. (Moderate intensity is indicated by breathing faster and feeling warmed up)
Pilar Two: Eat healthy
Having a healthy and balanced diet is another important aspect of preventing Alzheimer’s disease. In fact, a balanced diet is one of the main factors in preventing many diseases including type 2 Diabetes, Heart disease, and Many types of Dementia.
A Mediterranean diet is commonly regarded as one of the most balanced diets. According to Alzheimer’s society, a mediterranean diet follows these instricutions:
- Include wholegrain starchy foods in most meals – for example, wholemeal bread, rice and pasta.
- Eat more fruits, vegetables, pulses (for example, beans, peas and lentils) and nuts and seeds.
- Eat less red meat – for example beef and lamb, and especially processed meats such as sausages and bacon.
- Eat fish regularly – particularly oily types like salmon and mackerel. However, try to limit eating battered or breaded fish which is high in unhealthy fat.
- Try to choose lower-fat dairy foods where possible.
- Use vegetable and plant oils for cooking and dressing – for example, olive oil and rapeseed oil. Try to avoid solid fats like butter, lard or ghee.
- Limit the amount of salt in your diet – try not to eat more than 6g (about a teaspoon) a day.
- Try to make sugary foods only occasional treats – such as pastries, sweets, biscuits, cakes and chocolate.
- Consume alcohol in moderation (ideally with food) – if you don’t drink alcohol already, try not to start.
Pilar Three: Say no to smoking
Quitting smoking will improve circulation which benefits your whole body including your brain. This can reduce plaque build-up which is a major cause of Alzheimer’s disease. Your doctor can offer you recommendations on the best ways to quit smoking.
It is never too late to quit smoking, every day that you smoke is increasing your chances of developing diseases in the future.
Pilar Four: Drink in Moderation
Lowering alcohol intake can also help improve circulation and reduce inflammation in the brain which prevents cognitive impairment from developing into full-blown dementia later on. High alcohol consumption damages multiple organs and increases the likelihood of developing multiple health problems.
We recommend reducing your alcohol consumption to one drink (one beer or one glass of wine) per day. If you consume alcohol, make sure to increase your water intake by the same amount at the very least.
Pilar Five: Be Social
Social activity is a very important part of prevention when it comes to dementia. Activities such as group sports, hanging out with friends and family, joining classes to learn a new skill are the best ways to be active socially. Playing games such as chess or card games is also a fantastic way to stay both mentally and socially active.
Pilar Six: Mental training
Apart from group games and activities, you should also stay mentally active on your own. Solving puzzles or crosswords, reading books, and playing an instrument are all a way to stay mentally active when alone. Another very effective mental activity is to play computer or mobile games.
Pilar Seven: Regularly check your health
Going for regular health checkups should be part of every person’s life. As you age, it is vital to visit the doctor more regularly as the possibility of developing health conditions increases, many of which increase the risk of getting dementia.
The early signs of the disease commonly reveal themselves as early as mid-fifties. According to the Alzheimer’s Association, one or more of the following could indicate early signs of Alzheimer’s Disease:
- Memory loss
- Difficulty with language, such as finding words or names
- Difficulty with navigation. This can include getting lost driving to familiar places or getting lost in a new place.
- Difficulty identifying current date or location
- Difficulty with calculation, such as adding up simple sums or paying bills.
- Difficulty with organisation, such as keeping track of household bills or shopping items.
- Difficulty with household management, such as misplacing things or struggling to find items in their usual location
- Feeling disinterested about family and friends (which may be mistaken for depression).
- Becoming irritable (especially if a routine is disrupted).
Take our questionnaire right now, and we’ll contact you with our results. You’ll know immediately if we think you could have the early stages of Alzheimer’s Disease, and you can find out how to get help!
