7 Simple Lifestyle Tips That Can Help Lower Your Risk Of Alzheimer’s

ALZHEIMER’S is a a devastating condition both for the sufferer and for their loved ones.

It can be difficult to live with, but an expert has revealed that there are things you can do to lower your risk of getting the disease.


Living with Alzheimer’s disease can be extremely difficult for both the person and their loved ones, but expert says there are things you can do to lower your risk.

The disease affects the brain and Alzheimer’s UK claims that in the UK more than 42,000 people under the age of 65 are living with the disease.

Although there is currently no cure for the disease, there are treatments that can help strengthen these chemical messages and prevent some of the symptoms.

But it’s ultimately a progressive disease which means more symptoms appear and get worse over time.

Talk to the sun Dre Marilyn Glenville PhD, specialist in Natural health practice said there are a myriad of lifestyle changes a person can make to reduce their chances of developing Alzheimer’s disease or dementia.

1. Diet

Dr Glenville says what you eat can have a big impact on your memory as you get older.

Studies have already shown that the Mediterranean diet – rich in fresh fruits and vegetables, olive oil and fatty fish – is linked to a reduced incidence of cognitive decline.

“The Mediterranean diet also helps keep your blood sugar in balance. This is vital because blood sugar and insulin are so closely linked to an increased risk of Alzheimer’s disease that many experts now call it ‘type diabetes. 3 “,” said Dr. Glenville.

2. Vitamins and nutrients

We all know the importance of a well-balanced diet, but sometimes we don’t get the right vitamins and nutrients from our diet.

Dr Glenville said that there are several nutrients that have key components that can prevent the development of Alzheimer’s disease.

She explained, “Fish oil supplements contain DHA, one of the main omega 3 fatty acids in the brain, which has a protective effect against Alzheimer’s disease.

“Omega 3 fatty acids are important not only in fighting Alzheimer’s disease but also vascular dementia because they help prevent plaque build-up in the brain, improve cerebral blood flow and reduce inflammation. .

“Making sure you have healthy vitamin D levels is also crucial. Research found that people who were moderately deficient in the vitamin had a 69% increased risk of developing Alzheimer’s disease, and the risk increased to 122% in those who were severely affected. deficient.

“In another study, people taking vitamin B6, vitamin B12, and folic acid had 90% less brain shrinkage compared to a placebo group.”

Phosphatidylcholine may also be helpful in optimizing memory and brain function, as it is common for patients with Alzheimer’s disease to lack it.

Drugs that mimic acetylcholine are often used as a treatment for Alzheimer’s disease. You can take phosphatidylcholine, which your body uses to make the brain chemical acetylcholine, in supplement form“, added Dr. Glenville.

3. Sleep

Dr Glenville said you need to remember that sleep is linked to many of our emotions and can have a big impact on our health.

She explained, “Getting enough sleep allows you to be more awake and alert. During sleep, your brain can make your experiences of the day more permanent, which is vital for being able to retrieve memories and recall information.

“While our busy, busy lives make it difficult to get enough sleep every night, you should try to aim for at least six to eight hours a night, to allow your brain to recharge and prepare for the next day.

“So give yourself some time before bed away from screens and bright lights to increase your chances of getting a good night’s sleep.”

What is Alzheimer’s

Alzheimer’s disease owes its name to the doctor who first described it in the medical literature, Alois Alzheimer.

The disease affects the brain and Alzheimer’s UK claims that in the UK more than 42,000 people under the age of 65 are living with the disease.

The disease affects one in six people over the age of 80 and around 850,000 people in total are thought to suffer in the UK alone.

In the early stages of the disease, the signs may be subtle at first.

However, over time they become more pronounced and begin to interfere with a person’s daily life.

Although there are some common symptoms, each person diagnosed with Alzheimer’s disease is unique and will likely experience the disease differently.

But, for the most part, the first signs are memory problems. Here are the five you should watch out for.

As the disease progresses, a person may:

  • losing common items, including keys and glasses around the house
  • struggle to find the word they are looking for in the conversation
  • forgetting recent conversations or events
  • get lost in a familiar place, or on a familiar trip
  • forget about important birthdays, anniversaries or dates

Although memory problems are the most common, there are other signs that a person may be struggling with dementia.

They understand:

  • speech problems – a person may have difficulty following a conversation or find that it is repeated often
  • problems with judging distance, climbing stairs, or parking the car
  • difficulty making decisions and solving problems
  • lose track of the day or date

Other signs to watch out for include people who become depressed, irritable, withdrawn, and disinterested in activities they previously enjoyed.

A large study called “Sex on the Brain! of more than 6,800 people showed that those who were still active in the bedroom had sharper cognitive function.

Dr Glenville said: “The release of neurotransmitters, such as dopamine, in the brain during sex is believed to be responsible for this benefit.

“Stress is also linked to cognitive decline and memory loss. In a study of 800 women, evaluated over 40 years, those who reported experiencing the most stressful events in middle age were at increased risk of 21% of developing Alzheimer’s disease in older age and at a 15 percent higher risk of developing other forms of dementia.

“When under stress, your body produces both adrenaline and cortisol. Cortisol is a hormone that we all need and that is there to keep us alert and protect us from danger. However, research suggests that releasing too much cortisol can lead to memory loss.

“Taking care of your emotional well-being is so important, and there are many ways a person can deal with stress.”

4. Exercise

Exercise can help boost your brain function, and studies have already shown that it’s the amount you do, not the intensity that matters.

Dr Glenville explained: “An 8-year study found that the most active people had a 30% lower risk of memory and cognitive decline.

“With walking, the distance traveled was more important than the speed at which the participants walked.”

5. Brain training

While a run in the park can do us good, your brain also needs training, says Dr. Glenville.

“Reading, dancing, board games and musical instruments have been shown to reduce the risk of dementia.

“Doing a crossword has been shown to be particularly beneficial in delaying memory decline – by 2.5 years,” she said.

6. Over-the-counter medications

Several over-the-counter medications – including cold and flu remedies, heartburn and sleep problems – contain anticholinergics, according to Dr. Glenville, block the chemical acetylcholine.

She explained, “Research has shown that people taking these drugs have reduced brain volume (called brain narrowing) and perform poorly on memory tests.

“PPIs, which help reduce acid reflux, can increase the risk of dementia by up to 44% because they can increase plaque levels in the brain.”

7. Health checks

It is important that if you think you have signs of Alzheimer’s disease, you get tested.

Dr Glenvillle said there are specific blood tests you can do to look at your brain health and memory.

She explained that these tests look for toxic heavy metals such as mercury and aluminum, which can be toxic to your brain.

A nutritional test will also check for deficiencies and imbalances such as calcium, chromium, copper, zinc, iron, magnesium, selenium, manganese, vitamins A, E, D, omega 3, omega 6, trans fats and saturated fats.

A homocysteine ​​test can also make sure that the levels of this amino acid are not too high, as large amounts have been linked to dementia. Research shows that if your homocysteine ​​level is above 14 mmol / L, it doubles your risk of developing Alzheimer’s disease.

Finally, Dr Glenville said that an HbA1c test can check your average blood sugar over the past three months. As mentioned earlier, Alzheimer’s disease is now referred to as type 3 diabetes.

Dr Glenville runs clinics in Harley Street, London, Kent and Ireland and is the author of Natural Solutions for Dementia and Alzheimer’s.

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