Here’s what we’ll cover in this blog post:
- Lifestyle choices that help lower Alzheimer’s risk
- Diet & Exercise
- Sleep & Stress
- Social Activity & Mental Stimulation
Alzheimer’s and dementia are increasingly common age-related diseases that can have a devastating impact on individuals and their loved ones.
Alzheimer’s disease has no cure, and treatment options are limited, so the strategy is to prevent the disease before it starts to develop. Fortunately, there are simple, science-backed steps that can help you reduce your risk.
Engage in Regular Exercise
Exercising isn’t just good for your body—it’s also crucial for your brain health. According to the Alzheimer’s Society, regular exercise can reduce Alzheimer’s risk by as much as 45%. In fact, those who maintain active lifestyles are consistently associated with a lower risk of Alzheimer’s and dementia in top scientific studies.
Exercise helps to improve blood flow to the brain, which can stimulate the growth of new brain cells and promote the health of existing ones. Physical activity is also known to reduce inflammation and combat the accumulation of amyloid proteins, the telltale sign of Alzheimer’s that can lead to brain cell damage.
Regular exercise also improves neuroplasticity, the brain’s ability to form new neural connections, learn new skills, and adapt to new situations–key factors in maintaining cognitive function and reducing the risk of Alzheimer’s.
The American Medical Association recommends incorporating at least 150 minutes of moderate-intensity exercise per week for the best longevity benefits. Meeting or exceeding the recommended amount can greatly reduce our risk of all-cause mortality, including Alzheimer’s.
Weightlifting and resistance training can improve cognitive function and may be best for lowering Alzheimer’s risk. Aerobic exercises like brisk walking, cycling, or swimming can also be beneficial for improving blood flow. These activities not only boost cardiovascular health, but also ensure a steady supply of oxygen and nutrients to the brain.
Ultimately, any exercise is good exercise, so long as it’s enjoyable and sustainable for you. It’s tempting to jump in the gym and catch up on your routine by busting out 100 sit-ups in a row. But the recovery may put you back even further if it’s not sustainable for you. If you don’t enjoy running or lifting weights, then dancing, bike riding, or yoga are also good options.
Follow a Brain-Healthy Diet
A healthy diet may lower dementia risk, but not all healthy diets are brain healthy diets. The key is to choose foods that not only improve cognitive function, but also reduce oxidative stress and limit inflammation.
The Mediterranean diet is well-known as one of the best science-backed diets for reducing our risk for age-related diseases like Alzheimer’s. This diet includes a variety of fruits, vegetables, whole grains, fish, and olive oil, all of which have been celebrated for their positive impact on cognitive function.
Omega-3 fatty acids found in fish are particularly important for brain health, as they are known to reduce inflammation and support the maintenance and growth of brain cells. Antioxidant-rich foods such as berries, spinach, broccoli, and nuts are also crucial for combating oxidative stress, which leads to cell damage and cognitive decline.
Additionally, spices like turmeric, which contains curcumin, have been shown to reduce inflammation and break down amyloid-beta plaques, a hallmark of Alzheimer’s disease.
When it comes to inflammation, your best option is to limit your intake of processed foods, sugary treats, and saturated fats. These can contribute to the buildup of harmful proteins and inflammation in the brain, which could contribute to Alzheimer’s.
Prioritize Sleep and Stress Management
Poor sleep and high stress have been linked to Alzheimer’s. That means getting a good night’s sleep and doing what you love doesn’t just feel good—it’s also an important part of your Alzheimer’s prevention strategy.
We mentioned earlier that neuroplasticity is key to improving brain health. Well, sleep is key to improving neuroplasticity. Without healthy sleep, your brain can’t adapt to all those new experiences, which means we can’t form new neural connections. As brain neurons become less stimulated, they’re at increased risk of decline.
Disruptions in sleep patterns are associated with an accumulation of amyloid plaques (or amyloid proteins), a characteristic feature of Alzheimer’s. Getting 7-9 hours of uninterrupted sleep each night helps clear these plaques from the brain. If healthy sleep is difficult for you, try dimming your lights and avoiding screens an hour before bedtime.
Chronic stress can also contribute to cognitive decline. High levels of the stress hormone, cortisol, can impair brain function. The good news is that stress management may have the best treatment known to science—doing what you love. Try to make time for fun activities that mentally stimulate you, even if it’s just reading a book or watching your favorite show.
If that doesn’t help you feel less stressed, try stress-reduction practices like meditation, breathing exercises, or even gentle physical activities such as yoga. And if sleep helps you feel less stressed, then that’s a win-win!
Better sleep and effective stress management are instrumental to preserving cognitive function. Addressing poor sleep and high stress in your life is a simple but major step towards minimizing the risk of Alzheimer’s.
Maintain Social Connections
Studies have shown that staying more socially active may decrease the risk of cognitive decline. The stimulation you get from meaningful conversations and social engagement activates various brain regions, promoting better cognitive function and overall brain health.
Participating in group activities—whether it’s a weekly book club, a cooking class, or volunteering at a local charity—provides opportunities for mental stimulation and emotional support. These activities encourage the brain to process new information, solve problems, and adapt to new situations, which are crucial functions for maintaining cognitive health.
Social interaction can also lead to reduced stress levels and create a supportive community. Laughing, sharing stories, and connecting with others on a personal level can decrease feelings of loneliness and isolation, known risk factors for Alzheimer’s. Plus, sharing your Alzheimer’s prevention strategy helps others in their own longevity journey.
By cultivating a supportive social network, you can enjoy companionship as well as long-term cognitive well-being.
Keep Your Mind Active
Staying mentally active is equally as important to Alzheimer’s prevention as staying socially active. Keeping your brain constantly challenged and engaged with intellectually stimulating activities can build a robust cognitive reserve, which acts as a buffer against cognitive decline.
Just as you would make time for physical exercise, you should also make time for mental exercise to keep your brain agile and in shape. Whether it’s delving into a good book, solving complex puzzles, or just trying something new, staying mentally engaged can significantly improve neural connections and neural plasticity.
Hobbies that require fine motor skills and critical thinking—like painting, playing chess, or crafting—are particularly useful for improving mental cognition. Educational apps and brain-training games designed to improve memory, problem-solving skills, and speed of processing information are also helpful for reducing your risk for Alzheimer’s.
By diversifying your mental activities and continuously challenging yourself, you contribute to a mentally active and resilient brain, ready to face the complexities of aging with strength and vitality.
Reducing Your Risk of Alzheimer’s
Research has found factors such as exercise, diet, healthy sleep, stress management, and mind-stimulating activities are all associated with a lower risk for Alzheimer’s. By incorporating these strategies into your daily routine, you can take proactive steps towards maintaining a healthy brain and potentially lowering your risk of Alzheimer’s in the future.
As research continues, scientists are getting closer and closer to finding science-backed treatments that can help reduce our risk of Alzheimer’s in addition to these lifestyle interventions.
One promising treatment is phosphodiesterase type 5 inhibitors (PDE5I) like Tadalafil. These medications improve blood flow and may help clear amyloid proteins from the brain. Recent research has shown that medications like Tadalafil may reduce the risk of Alzheimer’s by as much as 44%.
With these strategies in mind, Alzheimer’s doesn’t have to be a dreadful uncertainty. We can take control of our health and reduce our risk for age-related cognitive decline by simply leading a healthy life.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.