According to several studies, some lifestyle interventions can help reduce the chances of getting sick or delay the onset of the disease in those at risk.
Among the diseases that often accompany aging, Alzheimer’s is one of the most feared. The main risk factor for its development is precisely age: after the age of 85, two out of ten people are dealing with this form of dementia.
But alongside non-modifiable risk factors such as age, genetics or more generally familiarity, there are also some, essentially linked to lifestyle, on which it is possible to intervene with a view to reducing the chances of getting sick or, at least, delaying the onset of the disease in people at risk.
Modifiable risk factors
Cigarette smoking, alcohol abuse, vitamin deficiency, sedentary lifestyle, poor mental and social activity, improper diet are all elements associated with an increased risk of developing Alzheimer’s. As well as a positive history of brain trauma, high cholesterol levels and diseases such as diabetes, hypertension, obesity and cerebrovascular diseases.
Recent studies indicate, however, that up to three out of ten cases could be prevented simply by intervening on these factors and therefore leading a healthier lifestyle. Changing your habits can help improve your cognitive performance and keep your brain trained and active.
Preventive measures
Avoiding a sedentary lifestyle with regular physical activity is certainly one of the first anti-dementia measures. Physical activity, especially aerobic activity, oxygenates the blood and helps nerve cells. Green light therefore to walks, cycling, swimming, but also to dance, yoga, pilates, Tai Chi. Without forgetting that exercise, in addition to being good for the brain, helps to counteract obesity, diabetes and hypertension, all conditions linked to greater chances of developing Alzheimer’s.
But quitting smoking, following a balanced diet, training the mind and maintaining a relationship life are also great allies. As far as nutrition is concerned, the Mediterranean diet is certainly the model to follow. Green light then to lots of fruit and vegetables, pasta, bread and cereals (preferably wholemeal), olive oil to season and large quantities of legumes and fish. Instead, limit red meat and sausages, as well as salt and animal fats.
Reading a book, a newspaper, doing crosswords, visiting a museum, but also trying your hand at “brain training” video games or modern technological tools, are all ways to train the mind, thus promoting brain plasticity. Equally important is not to isolate oneself and lead a life of relationship, occupying free time with activities that keep the body and mind active: socializing, conversing, volunteering, attending meeting places.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.