Although there is no definitive cure for Alzheimer’s at present, research has confirmed that there are many factors which can contribute to slowing down and preventing Alzheimer’s from developing.
Physical activity is a preventative component, as it contributes to an increase in oxygen flow as well as the growth of new nerve cells. Since high blood pressure can lead to cognitive decline, regular exercise can boost endorphin levels, which in turn, reduce stress, a major factor affecting Alzheimer’s. Exercise also lowers blood pressure which keeps high cholesterol at bay to maintain organ health. According to the Alzheimer's foundation in the United Kingdom, it has been stated that any sort of regular aerobic exercise for just 20-30 minutes can reduce the effects of Alzheimer’s.
Managing stress also helps to improve brain health. Cortisol, a key hormone released when we are stressed, has been linked to problems with memory. Therefore, relaxation techniques such as yoga, meditation, breathing exercises, listening to music and calming the body and mind can play an essential role in maintaining brain health.
Social interaction keeps the mind active and is a vital component for people at risk of Alzheimer’s. Engaging with others in conversation, laughing and participating in social games offers both mental and social stimulation while “exercising” the brain and possibly slowing the deterioration process. Our minds can also be stimulated by playing solo games such as cards and solving jigsaw puzzles or crosswords, as they improve short-term memory, reaction time, problem solving, logical reasoning and communication skills.
Social isolation can be detrimental, particularly in elderly people who are living alone and fending for themselves. Socially isolated individuals have demonstrated a lower brain volume in learning and thinking, therefore, it is imperative to maintain a socially active life throughout all ages. Interacting, mingling and laughing with dear friends and family is a beautiful way to ensure mental health and inner happiness. This requirement makes it incumbent upon families to take extra care of the elderly and involve them in daily mindful activities.
A well-balanced diet with abundant nutrients is an additional essential requirement for brain health. A Mediterranean diet is excellent for keeping inflammation at bay and providing the body with essential fats and nutrients for growth and repair. It is crucial to consume anti-inflammatory and oxygen rich foods for cell repair such as dark leafy greens, avocadoes, berries, carrots, currants, ripe bananas, celery, garlic and dates.
Our brains use Omega-3s found in essential fats to build brain and nerve cells, which increase the production of acetylcholine associated with learning and memory. Recent studies have confirmed that a decline in Docosahexaenoic acid (DHA) levels has been observed in patients with Alzheimer's, hence, consuming essential fats rather than trans fats is important for brain health. Essential fats are found in fatty fish, such as salmon, herring, mackerel and sardines, as well as flaxseeds, almonds and walnuts. Inflammation causing trans fats are found in fatty meats, fast foods, fried and processed foods, so it is best to avoid them on a regular basis.
Foods filled with flavonoids are also great as they contain antioxidants that help fight free radicals, which are unstable molecules that cause inflammation of the brain tissue and changes to cerebral blood flow. Flavonoids are found in foods such as fruits, vegetables, grains, bark, roots, stems, flowers and tea (The American Journal of Clinical Nutrition, Volume 71, Issue 2, February 2000, Pages).
Lastly, a good night’s sleep in quantity and quality is important to our brain health. Sleep affects almost every type of tissue and system in the body. It allows us to reset and rejuvenate every cell in our body by ‘shutting off’ which in turn allows us to manage our stress and keep anxiety at bay.
Alzheimer’s is a pressing and alarming disease that can be prevented with the correct precautions from a young age to avoid its long-term effects. Healthy lifestyle habits such as diet, exercise and stress reduction may play a role in reducing your risk of Alzheimer's disease as well as alternate types of dementia. If you have a decline in your memory or thinking that affects your ability to perform any of your daily routines, ask your doctor for a screening to evaluate you for Alzheimer's and related conditions to help thwart the disease or slow its progression.
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