Alzheimer’s is a neurodegenerative disorder that is characterized by dementia symptoms and a slow loss of functioning over a span of years. It is caused by an accumulation of abnormally folded proteins that cannot be degraded and infringe upon brain tissue, disrupting normal functioning.
Symptoms of Alzheimer’s usually start with forgetfulness. This forgetfulness can increase until patients are no longer lucid and may be living in a different time period. They have a hard time forming new memories, remember who loved ones are, and may even pose a health risk to themselves if they begin to wander and get lost.
Alzheimer’s is a devastating disease that changes families as these individuals slowly lose their independence and require more monitoring and assistance with activities of daily living. There is currently no cure, and prevention may be the best option – if it’s an option at all. Some cases of Alzheimer’s disease are genetic, meaning there is a certain gene present that will inevitably lead to the development of Alzheimer’s disease. However, for sporadic cases (cases that are not genetic) it may be possible to delay or prevent the progression of this disease. Here are 4 ways to influence the outcome of Alzheimer’s disease.
Regular Exercise
Physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50%. Exercise can slow deterioration in those who have already started showing signs of Alzheimer’s disease and dementia. Exercise protects the brain by stimulating it to maintain old neural connections, as well as make new ones.
You should set a goal of at least 150 minutes of moderate intensity exercise each week. It’s key to find your target heart range for your age group, and aim to hit that for at least 30 minutes a day. Target heart rates are not full strength, but a heart rate that encourages fat burning and high metabolic activity. Good activities to begin with are simply walking and swimming (both of which are low impact).
You can also build muscle to pump up your brain. Cardio activities aren’t the only ones you should be participating in. Strength or resistance training can also help you engage different parts of your brain and activate metabolic activity like fat burning and protein building. 2-3 sessions of resistance or strength training a week for those 65 and older can reduce the chance of develop Alzheimer’s by half.
Balance and coordination activities or exercises are also key for older individuals. Falls become more common and injury following falls also increases in incidence, and can be harder to recover from as we age. Head injuries from falls can also increase the risk for Alzheimer’s disease and dementia. Yoga, Tai Chi, and exercise using balance balls can help improve balance throughout older age, as well as maintain the muscle strength required to stay upright.
Social Engagement
As individuals age, isolation becomes more common as children and families are consumed with their own lives, loved ones and friends begin to pass, and it gets harder to get out and be social. Especially with the pandemic, maintaining social engagement has actually been more of a health risk than being isolated. However, this is not optimal as humans are highly social creatures and require adequate social engagement. Staying socially engaged can protect against Alzheimer’s and maintain a network of friends into old age.
Regular face-to-face interaction will suffice, and even occasional activities like bingo, Mahjong, or poker are fun ways to socialize with those around you. If you are retired, it is especially important to find ways to engage with others. You can accomplish this through volunteering, joining a club or social group, visiting your local community or senior center, take group classes, getting to know your neighbors, making weekly dates with friends and family, and getting out and about.
Healthy Diet
Inflammation and insulin resistance can injure neurons and inhibit communication between brain cells. Healthy eating can reduce inflammation and protect the brain. Also, weight management is key for reducing Alzheimer’s. Those who were overweight in middle age were twice as likely to develop Alzheimer’s down the line, and those were obese were 3x as likely. Losing weight can go a long way to protect your brain.
Cutting down on sugar and changing to a Mediterranean diet is the best for your body overall. Sugary foods and refined carbs like white flower, white race, and pasta can cause dramatic spikes in blood sugar. THis can inflame your brain, and certain processed foods have hidden sugar in them which can cause issues you won’t even be able to see coming. A Mediterranean diet dramatically reduces the risk of decline from cognitive impairment and Alzheimer’s disease. This includes a lot of fish, including salmon, tuna, trout, mackerel, seaweed and sardines. You can supplement with fish oil as well.
Eating at home and including lots of fruit and vegetables can also help create a better diet. When you cook at home, you can engage your brain, maintain independence, and you also know what’s in your food. Fruits and vegetables also can help prevent colon cancer as high fiber diets keep the bowels moving and can reduce constipation as well.
Drinking in moderation is also a part of the Mediterranean diet, and the occasional glass of red wine is fine. But drinking in excess can increase the risk of Alzheimer’s or other dementia diseases like Wernicke-Korsakoff’s.
Mental Stimulation
When you get older, and stop working, it is easy to fall into the slump of watching TV and being very sedentary. However, constant mental stimulation through challenging activities can protect your brain. Activities that require an active working mind have the greatest benefit. These include things like learning something new (such as an instrument or language), improving an already existing skill, or practicing memorizing techniques. Strategy games, puzzles and riddles are fun ways to interact with others while also protecting your brain. There are always ways to challenge your brain and constantly create new neural connections with is key in reducing your risk for developing Alzheimer’s. It just is going to take a lot of effort and conscious thought to keep the brain young.
These are only a few of the things you can do to prevent the development of Alzheimer’s however, the important thing is to keep your mind and body active. Stagnation is the first step to a decline in health, both mentally and physically. If you, or a loved one develop Alzheimer’s or Dementia, and need help with activities of daily living, Diverse Health Services provides these homecare options. Please check out our services page to see what we offer and if we will be a good fit for your family.
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