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The number of people with dementia is expected to increase from 50 million to 152 million by 2050.
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Dementia is an umbrella term for conditions that cause impaired ability to remember or make decisions and interfere with even the simplest activities. Alzheimer’s disease is the most common form of dementia, contributing 60% to 70% of all dementia cases, and many factors can increase your risk for developing Alzheimer’s disease. The British Express spoke with Britain’s leading nutrition expert and award-winning author Dr Marilyn Glenville to find out the seven most important risk factors and what can be done to reduce the risk of Alzheimer’s disease.
Seven reasons that increase your risk of dementia
1- Unhealthy diet:
Eating well is extremely important because your mind and body are inextricably linked.
Dr Glenville said: “We know from research that eating a Mediterranean diet leads to less memory loss and / or problems with concentration. We also know that the Mediterranean diet is important in helping to maintain a healthy heart, and that is just as important as the mind. “.
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She added: “The risk of developing Alzheimer’s disease is increased by many of the same conditions that damage the heart and blood vessels… so it is important that you do your best to eat a balanced and healthy diet to reduce your risk. “
2- Lack of sleep:
Lack of sleep increases your risk for Alzheimer’s disease, so it’s time to make sure you’re getting enough sleep every night. “
“Beta-amyloid is eliminated during sleep when cerebrospinal fluid flushes toxins from your body. You should try to get six to eight hours of sleep most nights,” explained Dr. Glenville.
3- do not exercise
Physical activity is very important for the proper functioning of the brain, as well as for physical fitness. Dr Glenville cited a study that followed a group of people for eight years.
Researchers suggest that the positive effects of exercise on cognitive function occur because exercise can increase the size of the hippocampus, reflecting age-related loss of volume for one to two years. (The hippocampus is a shrinking part of your brain as a symptom of Alzheimer’s disease.)
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Dr. Glenville advises keeping your brain in shape by playing cards and chess, reading books, doing crosswords, learning a new language or machine, or simply taking up a new hobby.
4- Medicines:
Proton pump inhibitors (PPIs) are a drug that helps reduce acid reflux and are now believed to increase the risk of dementia by 44% because they increase the level of beta-amyloid in the brain.
Dr Glenville added, “Many other over-the-counter medications include anticholinergics, found in colds, flu, heartburn and sleep problems, which block the chemical acetylcholine your body has. needs to transmit electrical impulses between nerve cells.
Recent research shows that people taking these drugs have reduced brain volume (called brain narrowing) and have lower scores on memory tests.
5- Family history:
You may have a strong family history of Alzheimer’s disease, so it’s important to think about what diet and lifestyle changes you can make to lower your chances of developing the disease on your own.
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Dr Glenville said: “You may be concerned that Alzheimer’s disease is in your genes and that certain genes directly cause early-stage Alzheimer’s disease that affects people between the ages of 30 and 60. However, genes are responsible for less than 5%. of all cases of Alzheimer’s disease.
6- Vitamin deficiency D:
We have known for many years that vitamin D is important for bone health and the prevention of osteoporosis.
We get most of our vitamin D from sunlight because there are few natural food sources.
Research has shown that if you have moderate vitamin D deficiency, your risk of developing Alzheimer’s disease increases by 69% and the risk increases by up to 122% in people with severe deficiency.
7- Stress:
Unfortunately, stress increases your risk for Alzheimer’s disease, so you’ll need to reduce it as much as possible.
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You might think you can’t control stress, but Dr Glenville says you can control the way it affects you physically and make sure you don’t make it worse.
“It’s possible that your eating habits are subconsciously telling your body that it’s under more stress,” Dr. Glenville noted.
The reason is that if your blood sugar fluctuates, your body releases adrenaline and cortisol, the same hormones that it releases when you are stressed.
Therefore, try to keep your blood sugar stable by eating something every three hours and be careful if you drink a lot of coffee. “It will stop the ups and downs and the cravings for sugary foods.”
Source: Express
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