According to the Alzheimer's Association, every 70 seconds someone is diagnosed with Alzheimer's disease, resulting in more than five million people currently being diagnosed. The seventh leading cause of death in the United States, there is no cure for Alzheimer's, however there are numerous ways to prevent it from happening to you. From your diet to your lifestyle, steps can be taken which may help you avoid Alzheimer's disease.
Step 1
Exercise 45 minutes a day. SixWise.com quoted Arthur Kramer, a psychologist at the University of Illinois as saying that older adults without dementia, who walked for 45 minutes a day, five days a week, significantly improved their mental abilities. HelpGuide.com states that five, 30 minute sessions of moderate exercise every seven days can decrease your risk of developing Alzheimer's by as much as 35 percent.
Step 2
Protect your brain with fruits and vegetables. Green leafy vegetables, oranges and bananas all contain the nutrient folate, an important defense in Alzheimer's Disease. As important as folate is, Maria Corrada of Irvine's Institute for Brain Aging and Dementia located at the University of California states that eating an overall healthy diet plays a large role as well. This includes foods high in Omega-3 fattys acids such as cold water fish, nuts and whole grains.
Step 3
Exercise your mind. Because Alzheimer's disease is a degenerative disease of the brain, it is vital to exercise your mind to keep it strong. This can be done by doing crossword puzzles, playing card games, visiting with your friends or solving riddles. These help your brain retain its cognitive function--one of the first abilities lost once Alzheimer's strikes.
Step 4
Relieve your stress to keep your mind strong. Some levels of stress are normal and even healthy. However when you suffer from a lifetime of it, you may double or quadruple your chances of developing Alzheimer's disease. This is due to the stress hormone, cortisol, which hinders the growth of nerve cells and connection, while speeding up cognitive decline.
To de-stress yourself daily, take a few moments and practice deep breathing exercises with your eyes closed. Take a yoga class or practice meditation. While all of these may take time to learn, they may just lower your risk of developing Alzheimer's disease.
Step 5
Keep your brain safe. Just as you protect your body from injury, you need to do the same for your brain. According to HelpGuide.com, one of the most important steps you can take to prevent Alzheimer's is to stop drinking and smoking. Smoking increases the risk of this disease for those over the age of 65 by almost 79 percent, a statistic discovered by researchers at Mount Sinai Medical Center.
Any type of head trauma can significantly increase your chances of developing Alzheimer's. For this reason, always wear a helmet when riding a bike or playing any type of sport. Take precautionary measures when riding in a car such as wearing your your seat belt and watch your step when you walk.
Things You'll Need
- Fruits
- Vegetables
- Fresh fish
- Nuts
- Helmets
