The thought of getting an Alzheimer's diagnosis is scary for anyone. This is especially true if you have a higher inherited risk. While no cure has been found yet, there are lifestyle changes that can help delay the onset or slow the progression of Alzheimer’s.
Whether you want this information for yourself or for loved ones, these positive lifestyle changes are all important to stay healthy for as long as possible. They will help to give people the best possible chance at keeping this disease at bay.
7 Ways to Reduce Your Risk of Alzheimer’s
There is no perfect solution for ensuring you never have Alzheimer’s. However, these are seven great ways to reduce your risk.
1. Healthy Diet
A healthy diet can help delay symptoms of Alzheimer’s. High sugar, processed foods, and fast food can cause inflammation, and put needless stress your body. They can also contribute to obesity, which is another stressor thought to speed the progression of many diseases.
The Mediterranean diet, which focuses on fish, poultry, unprocessed whole grains, nuts, fruits, and vegetables, has long been thought to be beneficial to preventing cognitive decline. Fish, in particular, is a healthy protein linked to improved cognition, making it a good addition to the diet of Alzheimer’s patients.
Some research suggests that the ketogenic diet and intermittent fasting may be beneficial in delaying the onset of Alzheimer's symptoms, although testing and studies are still ongoing. Foods high in antioxidants and vitamins B and E are also thought to help support Alzheimer’s patients for as long as possible.
Healthy fats, such as olive oil and coconut oil containing MCT are suggested by some to be healthy additions to the diet of Alzheimer’s patients.
2. Exercise
Regular exercise isn’t just good for maintaining healthy weight and muscle tone. According to experts, it may also help slow the progress of cognitive decline. Irisin, a hormone generated by muscles during workouts, has neuro-protective qualities and shown some promise in mouse studies as delaying or slowing Alzheimer’s symptoms.
Both aerobic and strength training exercises can be beneficial to Alzheimer’s patients. Recreation-level team sports like soccer, basketball, and volleyball can also be a good choice depending on the progression of the disease, as they can combine exercise, brain training, and social interaction into one fun activity.
The level at which a patient with Alzheimer’s should exercise at can vary depending on how far the disease has progressed, so it can be a good idea to work with a professional trainer or physical therapist to keep the intensity level appropriate.
3. Brain Training
Keeping your mind active is another activity thought to help keep your mind sharp as you age. Learning new skills and hobbies may help exercise the brain and build new brain connections to support old ones damaged by the progression of the disease.
Solving puzzles, learning new musical instruments, playing games, and attending continuing education classes are all good ways to keep the mind active throughout your experience with Alzheimer’s.
Some apps and video games are marketed as improving cognitive function, but most don’t have hard research to back up the claim.
4. Social Interaction
Alzheimer’s can be a very upsetting diagnosis. Patients may want to withdraw from social situations, as memory lapses can be embarrassing and distressing.
However, social isolation can make things worse, and is linked to a number of mental and physical health problems, including depression, anxiety, heart problems, and strokes.
Maintaining regular contact with family, friends, and professionals who understand what the patient is going through can help prevent isolation induced comorbidities that could speed the progression of Alzheimer’s if left unchecked.
Patients and caregivers (especially those with limited social circles) can benefit from joining Alzheimer’s support groups, which are available both online and in person. These groups specialize in helping deal with the challenges of Alzheimer’s and can help prevent people from withdrawing socially.
5. Supplements
Some nutritional supplements are thought to help with Alzheimer’s when paired with a healthy diet and lifestyle. Vitamin E is anti-oxidative and can help reduce harmful free radicals in the body. Vitamin B supports the maintenance of cells in the nervous system, keeping them functioning well for longer.
Vitamin D is a vitamin that many adults are deficient in, and when supplemented can help support the immune system and cognitive function. Some herbal supplements, such as tumeric, ginko bilboa, and ginseng are thought to promote good health and help slow the progression of Alzheimer’s but shouldn’t be relied on alone.
Omega-3 fatty acids, CoQ10, multivitamins, and other supplements are suggested as helpful supplements to take to support good health for Alzheimer’s patients, but few conclusive studies have been performed to prove their effectiveness.
6. Meditation
Terminal diseases like Alzheimer’s can cause extreme emotional distress. However, mental stress can have negative physiological effects on the body, making the situation even worse.
Physical symptoms triggered by stress can cause even more emotional distress, leading to a vicious cycle that can be very bad for Alzheimer’s patients.
Regular meditation can promote relaxation and mindfulness, and help prevent stress from making the disease progress faster. The exact form of meditation can vary depending on the interests and beliefs of the patient, with yoga, meditative chants and prayers, and music all thought to be helpful in preserving cognitive function.
7. Avoid Alcohol and Drugs
Excessive alcohol and illicit drugs can have very damaging effects on the body and it’s wise to ensure you’re drinking in moderation when dealing with progressive diseases such as Alzheimer’s.
Some studies suggest that small amounts of red wine might be helpful as a part of the Mediterranean diet, but a distressing diagnoses such as Alzheimer’s may increase the risk of self-medication and alcoholism, and so should be approached with caution and moderation.
Excessive alcohol can cause unnecessary damage to the brain and is linked to many other health issues that Alzheimer’s patients should try to avoid. Medical marijuana shows some promise as a possible supplement for Alzheimer's patients, but there is still debate on whether or not it causes more harm than good.
THC from medical marijuana may help reduce inflammation, promote relaxation, and slow the production of harmful beta-amyloids, but the dose at which it may be beneficial versus harmful isn’t well understood yet.
Party drugs should be avoided completely, since they cause damage and provide no benefits for Alzheimer’s patients, and they may have bad interactions with medications.
It's Important to Be Realistic
There have been many studies on Alzheimer’s but there are also many things we don’t know. Here we’ve given you evidence-based advice, but taking all of these steps only reduces your risk, not eliminate it.
However, many of the tips above are important for both a healthy body and mind. This can help prevent a wide range of health conditions, not just Alzheimer’s. By making the right choices, you’ll give your best chance at leading a happy and healthy life.
https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/alcohol
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019227/#:~:text=Excessive%20wine%20consumption%2C%20associated%20with,in%20an%20age%2Ddependent%20manner
https://www.medicalnewstoday.com/articles/323722
