Best ways to prevent risks of Alzheimer.
As we age, our brains can begin to get less sharp, making it harder to learn new things or remember key events.
But there are other ways to decrease your risk of getting the disease.
1. Pay attention to the food you eat.
The right diet can contribute to lowering your risk of cognitive decline — in particular a diet called the MIND diet, short for “Mediterranean-DASH Intervention for Neurodegenerative Delay” It’s a hybrid version of the Mediterranean and DASH diets, focusing on the aspects of those diets that have to do with the brain. Berries, olive oil, nuts, and dark, leafy greens are staples of the diet, which was designed based on large-scale studies of cognitive decline and ranked third on US News and World Report’s annual best diet list » .
A study of almost 1,000 seniors » found the diet appeared to lower the risk of Alzheimer’s by 35% for those who followed it moderately and by 53% in people who followed it closely.
Plus, it fits in with what Dr. Maria Carrillo, chief scientific officer of the Alzheimer’s Association told Business Insider in July 2016: “Have fun, eat healthy meals that are good for you, and you may end up helping your brain as well as your heart.”
2. Maintain your hearing.
According to a new report in the journal Lancet » , losing your hearing can increase your risk of Alzheimer’s. While the reason for this isn’t entirely clear, the researchers suggested it could have to do with the social isolation that comes from losing your hearing and how that affects the brain when it’s not able to work at processing sound.
Avoiding loud noises, and wearing protective earplugs could help stave off this hearing loss.
3. Stay active.
Citing intervention-based trials and epidemiological studies, the National Institute on Aging » found that exercise can also play a key role in reducing your risk for Alzheimer’s and general cognitive decline. Neurotrack’s program recommends strength training and cardiovascular exercises, said Kaplan.
Exercise can have additional health benefits as well, adding to the idea that what’s good for your heart and body may also be good for your brain.
4. Decrease your stress levels where possible.
There is evidence to suggest a link between stress and an increased risk of Alzheimer’s and cognitive decline »
A small 2009 study found that » of the 41 participants with mild cognitive impairment, those who had higher stress ratings also had faster rates of cognitive decline.
The good news is that there are plenty of steps you can take to manage stress, such as
breathing exercises, meditation and yoga » .
* Maintain healthy sleep habits.
Too little sleep can do a whole host of things to your body and brain.
* Don’t smoke.
According to the World Health Organization, smoking is associated with an increased risk of dementia and Alzheimer’s .
* Stay socially active.
Staying social can be a great way to lower your risk of cognitive decline and Alzheimer’s. According to the National Institute on Aging », staying cognitively active, either with intellectual stimulation or staying socially engaged, is linked with a decreased risk of Alzheimer’s.
Read, play games, or otherwise stimulate your mind.