{"id":1449,"date":"2022-06-14T12:19:46","date_gmt":"2022-06-14T10:19:46","guid":{"rendered":"https:\/\/solmed-clinic.com\/?p=1449"},"modified":"2022-06-14T13:12:38","modified_gmt":"2022-06-14T11:12:38","slug":"alzheimer-dementia-prevention","status":"publish","type":"post","link":"https:\/\/solmed-clinic.com\/en\/alzheimer-dementia-prevention\/","title":{"rendered":"How to reduce your chances of developing Alzheimer\u2019s and other types of dementia"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Alzheimer&#8217;s disease is a devastating illness that can take away a person&#8217;s memories, their ability to communicate and even their personality.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there are several things you can do to prevent Alzheimer&#8217;s disease or slow its progress.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s safe to say that we all want to age gracefully.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">But what if you had a way to do it?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">What if you could prevent the deterioration of your body and mind, even as you age?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Here are seven main pillars to prevention and some ideas on how to include them in your daily life:\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h1><span style=\"font-weight: 400;\">Pilar One: Stay physically active.<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">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&#8217;s disease by improving circulation and oxygenation to the brain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;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)<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Pilar Two: Eat healthy<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Having a healthy and balanced diet is another important aspect of preventing Alzheimer&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A Mediterranean diet is commonly regarded as one of the most balanced diets. According to Alzheimer\u2019s society, a mediterranean diet follows these instricutions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include wholegrain starchy foods in most meals \u2013 for example, wholemeal bread, rice and pasta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more fruits, vegetables, pulses (for example, beans, peas and lentils) and nuts and seeds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat less red meat \u2013 for example beef and lamb, and especially processed meats such as sausages and bacon.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat fish regularly \u2013 particularly oily types like salmon and mackerel. However, try to limit eating battered or breaded fish which is high in unhealthy fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to choose lower-fat dairy foods where possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use vegetable and plant oils for cooking and dressing \u2013 for example, olive oil and rapeseed oil. Try to avoid solid fats like butter, lard or ghee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit the amount of salt in your diet \u2013 try not to eat more than 6g (about a teaspoon) a day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to make sugary foods only occasional treats \u2013 such as pastries, sweets, biscuits, cakes and chocolate.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume alcohol in moderation (ideally with food) \u2013 if you don\u2019t drink alcohol already, try not to start.<\/span><\/li>\n<\/ul>\n<h1><span style=\"font-weight: 400;\">Pilar Three: Say no to smoking<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">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&#8217;s disease. Your doctor can offer you recommendations on the best ways to quit smoking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is never too late to quit smoking, every day that you smoke is increasing your chances of developing diseases in the future.<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Pilar Four: Drink in Moderation<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Pilar Five: Be Social<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Pilar Six: Mental training<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h1><span style=\"font-weight: 400;\">Pilar Seven: Regularly check your health<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Going for regular health checkups should be part of every person\u2019s 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.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">The early signs of the disease commonly reveal themselves as early as mid-fifties. According to the Alzheimer&#8217;s Association, one or more of the following could indicate early signs of Alzheimer&#8217;s Disease:\u00a0<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memory loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with language, such as finding words or names<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with navigation. This can include getting lost driving to familiar places or getting lost in a new place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty identifying current date or location<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with calculation, such as adding up simple sums or paying bills.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with organisation, such as keeping track of household bills or shopping items.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with household management, such as misplacing things or struggling to find items in their usual location<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling disinterested about family and friends (which may be mistaken for depression).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Becoming irritable (especially if a routine is disrupted).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Take our questionnaire right now, and we&#8217;ll contact you with our results. You&#8217;ll know immediately if we think you could have the early stages of Alzheimer&#8217;s Disease, and you can find out how to get help!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/forms.gle\/1Rf3Cxw6traTRuC97\"><b>Click here to fill the questionnaire!<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alzheimer&#8217;s disease is a devastating illness that can take away a person&#8217;s memories, their ability to communicate and even their personality. &nbsp; The good news is that there are several &#8230;<\/p>\n","protected":false},"author":4,"featured_media":1447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[8],"tags":[46],"class_list":["post-1449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","tag-alzheimer-disease"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - 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