Tag: exercise

Prevent Or Delay The Onset Of Alzheimer’s

Researchers are working hard to find a cure for Alzheimer’s disease, but there is also a focus on prevention and delaying the onset.  They have discovered it may be possible to prevent or at lease delay the onset of this condition with a combination of healthy habits. 

While we can’t control our genetic predisposition we can control certain other lifestyle factors that can influence what happens to us as we age.  There are 6 areas to work on if you are trying to prevent or delay Alzheimer’s:  sleep, exercise, diet, mental stimulation, stress management and an active social life.

Sleep is something too many people are lacking.  First try to address any issues that are interfering with your sleep like night sweats in women or restless leg syndrome.  Then start working on your sleeping habits.  Keep a regular sleep schedule, meaning go to bed and get up at about the same time every day.  Keep your bedroom relaxing by avoiding work, computers or television in the bedroom.  Start a relaxing bedtime ritual that includes relaxation techniques, reading or a warm bath. 

Regular exercise can slow cognitive deterioration.  If you’re already physically active keep up this healthy habit.  If you aren’t start incorporating exercise into your regular lifestyle.  Start going for walks, riding a bike or join a local gym.  Choose exercise you enjoy so you stick with it.  Try to get at least 30 minutes of exercise at lease 5 days a week.

Eating healthy feeds your mind and your body.  Good eating habits will also reduce inflammation.  Follow a Mediterranean diet by eating lots of fresh produce, whole grains, nuts and olive oil.  Avoid both trans fats and saturated fats as much as possible.  Get plenty of omega-3 fats from things like flax and chia seeds.  Eat 4 to 6 smaller meals a day and eat produce from all the color groups including green, red, orange, yellow and purple.

Keep your brain active by learning new things.  Try learning a new language or a new skill.  Play strategy games and practice memorization.  Eat new foods and when driving or taking a walk take a new route.

Stress can take a toll on the brain.  Reduce your stress level with regular exercise, but also try using some relaxation techniques.  Sometimes simply breathing exercises can reduce stress, but there are a variety of other things that can work like yoga, playing with pets or meditation.  Find something that works for you.

Humans are social beings.  Maintain a strong support system by reaching out to friends and family.  Also consider volunteering, joining a group or club or taking classes of interest.  Commit to social outings so you connect with people on a regular basis.