Alzheimer’s disease is a neurodegenerative disease that gradually affects cognitive functions, primarily memory, but also logical thinking, orientation, and language. It is the most common cause of dementia in the elderly, and although there is no cure, there are ways to prevent it, or at least delay its onset.
There are several risk factors that can increase your chances of developing Alzheimer’s disease. Some of these factors are not modifiable, such as age or genetics. So nothing can be done to improve them. On the other hand, there are some that can be changed, so you can adopt them to prevent the onset of this devastating disease.
It is important to remember that although these strategies can reduce the risk, they do not completely eliminate the possibility of developing Alzheimer’s.
Modifiable risks include heart and mental health. In this sense, scientific evidence suggests that lifestyle changes involving these two factors can play an important role in the prevention of this disease.
Improve heart health
The association between cardiovascular health and Alzheimer’s disease is strong and well established. Conditions such as high blood pressure, diabetes, high cholesterol and obesity can increase the risk of Alzheimer’s by affecting the health and function of the brain’s blood vessels. To improve cardiovascular health and reduce the risk of Alzheimer’s, it is important to adopt a healthy lifestyle that includes the following:
- Balanced diet: Eating a diet rich in fruits, vegetables, whole grains, lean protein and healthy fats and low in salt, sugar and saturated fat can improve heart health. In this sense, good nutrition helps to control blood pressure, blood sugar and cholesterol, reducing the risk of cardiovascular diseases and, therefore, Alzheimer’s.
- Regular physical activity: Getting 150 to 300 minutes of moderate aerobic activity a week can keep your heart and blood vessels healthy, improve blood flow to your brain, and reduce your risk of Alzheimer’s.
- Control of cardiovascular risk factors: Effective management of conditions such as high blood pressure, diabetes and high cholesterol through medication and lifestyle changes can reduce the risk of Alzheimer’s.
- Avoid tobacco and limit alcohol consumption: Smoking and excessive alcohol consumption can damage the heart and blood vessels, increasing the risk of Alzheimer’s.
Improve mental health
In relation to mental health, evidence suggests that cognitive stimulation and maintaining an active social life may help delay or prevent the onset of Alzheimer’s:
- Cognitive stimulation: Doing activities that challenge the mind, such as reading, writing, playing strategy games, or learning something new, can keep the brain active and healthy, possibly delaying the onset of Alzheimer’s.
- Active social life: Maintaining strong social ties and participating in social activities can strengthen mental and cognitive health, reducing the risk of Alzheimer’s.
- Mental health self-care exercises: Meditating, practicing yoga, using relaxation techniques, and adopting other forms of self-care can reduce stress, anxiety, and depression, conditions that have been linked to an increased risk of Alzheimer’s have happened.
- Adequate sleep: Getting enough sleep and maintaining good quality sleep helps the brain rest and recover, and may reduce the risk of Alzheimer’s.
