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According to the Alzheimer's Association, 5.7 million Americans currently live with Alzheimer's disease and this number is expected to reach 16 million by 2050 (1). In addition to the large number of Americans affected, more than 50 million people worldwide are also struggling with Alzheimer's disease. That being said, it is important to find ways to protect ourselves.
Improve your lifestyle to avoid Alzheimer's disease
As Alzheimer's disease is a progressive and immutable disease, early detection is of paramount importance. Although there is still no cure, there are other ways to reduce the risk of Alzheimer's disease.
Keep reading to discover eight scientifically proven daily habits that you can adopt to keep your brain healthy and keep it sharp.
Adopt the Mediterranean diet
The Mediterranean diet is considered one of the healthiest diets in the world. It seems that by adhering to it, you could reduce your risk of Alzheimer's disease.
A characteristic of the Mediterranean diet is its high quality in omega-3 fatty acids. These fatty acids have been badociated with the fight against the risk of diabetes, hypercholesterolemia, obesity and cardiovascular disease. For diabetics, the risk of Alzheimer's disease is increased. Therefore, a diet that helps maintain blood sugar levels helps prevent the development of Alzheimer's disease.
In addition, The Mediterranean diet is a plant-based diet, so it is rich in flavonoids, quercetin, which, as one study reveals, helps reduce the risk of Alzheimer's disease.
Create social links
It seems that social connections could also reduce your risk of Alzheimer's disease.
A study in 2017 found a correlation between an active social life and a lower risk of cognitive decline. That being said, make sure to keep in touch with your friends and family. You can even try joining a club or community group.
Do more exercise
According to a study published in the peer-reviewed journal Climacteric, Exercise can help reduce the risk of Alzheimer's by reducing both the inflammation and the damage caused by free radicals.
Exercises also help to keep the weight down, which can also help reduce the risk of your Alzheimer's since studies have found a link between obesity and Alzheimer's (2).
It is advisable to do at least 30 minutes of aerobics exercises, three to four days a week. Aerobic exercises include hiking, running, cardio, dancing, kickboxing and swimming. You do not know where to start? Try these fun beginner workouts that you can do on the couch.
Get enough sleep
Not getting enough sleep can hurt your health.
In addition to leaving you tired and stressed, lack of sleep also increases the amount of beta-amyloid – the protein badociated with the development of Alzheimer's disease (3). It is therefore important to sleep at least seven to nine hours a night. If you can not fall asleep, try decorating your rom with these plants for sleep-inducing sleep.
Have your ears checked
Another reason why you need to see your doctor regularly.
A study published in The lancet revealed how much untreated hearing loss could actually increase your risk of Alzheimer. Strong music, prescription drugs, high fever and blood-related diseases such as diabetes are some of the surprising causes of hearing loss.
Have a drink – just a
A glbad of red wine a day has been badociated with many health benefits and it seems that prevention of cognitive decline is one of them.
Red wine is rich in resveratrol and this compound is considered the source of the benefits of red wine. Research has found a link between moderate red wine consumption and decreased levels of brain-badociated toxins in Alzheimer's disease.
Keep exercising your brain
You are never too old to learn something new, especially if it protects you from a neurodegenerative disease. According to New England Journal of Medicine, participating in mental activities such as reading and board games helps reduce the risk of Alzheimer's disease (4).
In addition to reading and board games, you can keep your brain healthy and active by making crosswords, puzzles or learning a new language.
Practice stress management
Stress is an essential part of our lives, but chronic stress can cause many health problems, including cognitive decline (5).
In order to protect the health of your brain, it is important to learn sound stress management techniques. Yoga and meditation are excellent techniques to reduce stress and studies have shown their ability to protect brain health by reducing cognitive decline (6).
Practice, laugh, spend time with friends and family and listen to music.
Stop smoking
As if you needed more reason to give up this habit. In 2014, the World Health Organization revealed that smokers were 45% more likely to develop Alzheimer's disease than non-smokers (7).
In addition to developing a neurodegenerative disease, smoking can also make you age quickly and increase the risk of lung disease, type 2 diabetes and stroke.
Want to know more?
Centenarians are people who reach the age of 100 and over and they are quite rare. According to a study, children of centenarians age better cognitively than older adults without family longevity. Click here for more information on the study.
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