Some tips for preventing Alzheimer’s include maintaining healthy lifestyle habits, such as practicing physical activity regularly, maintaining a nutrient-rich diet, such as the Mediterranean diet, and keeping your brain active, playing strategy games or reading, for example.
Alzheimer’s is a type of disease that causes progressive degeneration of neurons in the brain, and is related to a combination of several causes such as genetic factors, aging, physical inactivity, head injuries and smoking, for example. Check out all the causes of Alzheimer’s.
Therefore, to prevent Alzheimer’s, especially in cases of a family history of the disease, day-to-day care can help delay the onset of the disease.
Some tips that can help prevent Alzheimer’s are:
1. Play strategy games daily
Activities that stimulate the brain help reduce the risk of developing Alzheimer’s because they keep the brain active. Therefore, you should save 15 minutes a day to do activities such as:
- Play strategy games, puzzles or crosswords.
- Learning something new, like speaking a new language or playing an instrument;
- Train your memory, memorizing the shopping list, for example.
Another activity that stimulates the brain is reading books, magazines or newspapers, as in addition to reading, the brain also retains information, training various functions. Check out other activities that help stimulate the brain.
2. Do 30 minutes of exercise a day
Exercising regularly can reduce the chances of developing Alzheimer’s by up to 50% and, therefore, it is important to do 30 minutes of physical activity 3 to 5 times a week.
Some recommended physical activities are playing tennis, swimming, cycling, dancing or playing team games, for example. Furthermore, physical exercise can be introduced at various times of the day, such as climbing stairs instead of taking the elevator, for example.
3. Adopt a Mediterranean diet
Eating a Mediterranean diet rich in vegetables, fish and fruits helps to properly nourish the brain, preventing serious problems such as Alzheimer’s or dementia. Some feeding tips are:
- Eat 4 to 6 small meals a day, helping to keep sugar levels stable;
- Eat fish rich in omega 3, such as salmon, tuna, trout and sardines;
- Eat foods rich in selenium, such as Brazil nuts, eggs or wheat;
- Eat green leafy vegetables every day;
- Avoid foods rich in fat, such as sausages, processed products and snacks;
- Avoid drinking excessive alcoholic beverages.
In addition to preventing Alzheimer’s, a balanced Mediterranean diet also helps prevent heart problems, such as heart attack or heart failure.
4. Sleep 8 hours a night
Sleeping at least 8 hours a night helps regulate brain function, increasing the ability to think, store information and solve problems, preventing the onset of dementia.
5. Keep blood pressure under control
High blood pressure is related to the early onset of Alzheimer’s disease and dementia. Therefore, patients with hypertension should follow the instructions of their general practitioner and have at least 2 consultations per year to assess their blood pressure.
By adopting this lifestyle, the person has a lower risk of developing cardiovascular diseases and will be stimulating brain function, having a lower risk of developing dementia, including Alzheimer’s.
6. Maintain a healthy weight
Maintaining a healthy weight, with a BMI below 25, helps avoid complications from being overweight or obese, such as high blood pressure, diabetes and high cholesterol, which can increase the risk of developing Alzheimer’s. Learn how to calculate BMI.
Therefore, it is recommended to consult a doctor or nutritionist to follow a balanced diet, in order to lose weight in a healthy way, in addition to controlling high blood pressure, diabetes or high cholesterol.
7. Control stress
Chronic stress can increase the risk of developing Alzheimer’s, due to dysregulation of the hypothalamic-pituitary-adrenal axis and increased levels of cortisol, which is the stress-related hormone, which appears to increase the risk of neuron degeneration and dementia. . In this way, controlling stress can help prevent Alzheimer’s or delay its development.
A good way to control stress is to do relaxing activities, such as talking to friends, practicing physical activities, going for a walk or resting, as they help to reduce the production of cortisol, or undergoing psychotherapy, to identify the causes of stress and find ways to alleviate stress. everyday pressure. See other ways to combat stress.
8. Avoid smoking
Cigarettes contain toxins that increase oxidative stress, inflammation and damage to brain cells, and are associated with an increased risk of developing Alzheimer’s.
Furthermore, smoking also increases the risk of diseases that can cause Alzheimer’s, such as stroke or high blood pressure, by causing damage to blood vessels and reducing oxygen levels in the blood.
Therefore, it is important to adopt strategies to avoid or stop smoking, such as practicing physical activities, undergoing psychotherapy and/or taking medications recommended by your doctor, such as bupropion and varenicline, for example. Check out the main strategies for quitting smoking.
