Close to 6 million individuals in the United States are grappling with Alzheimer’s, a figure anticipated to soar to 14 million by the year 2050. Globally, this disorder impacts roughly 10% of the elderly population.

Given these statistics, it’s natural to ponder whether there are strategies to thwart or postpone Alzheimer’s and other dementia-related conditions, particularly if you’re acquainted with someone affected by such ailments.

Although certain determinants such as age and hereditary factors remain unalterable, burgeoning evidence indicates that proactive measures may help diminish your susceptibility.

Adopting these lifestyle modifications not only has potential cognitive benefits but also supports cardiac health and overall well-being, making them a commendable pursuit. Initiating these changes promptly can enhance your prospects of maintaining cognitive and physical vigor throughout your later years.

Using Diet And Exercise:

1. Consume unprocessed edibles. Although there is no required specific diet, consider adopting the Mediterranean or DASH dietary patterns frequently suggested for individuals with Alzheimer’s. Regardless, ensure that the bulk of your caloric intake comes from an assortment of vegetables, fruits, lean protein sources, and beneficial fats.
2. Minimize empty calories. Cut down on white sugar and flour products that tend to trigger inflammation. Read labels and use healthy sweeteners like fruit and cinnamon.
3. Drink tea. While there are no magic foods, many studies show that drinking tea is associated with a lower risk of dementia, especially for those with a genetic predisposition. Start your day with a cup of hot or iced tea.
4. Limit alcohol. Alcohol can make the symptoms of dementia worse, and any heavy drinking can harm your brain. Seek professional help if you have trouble drinking responsibly on your own.
5. Shed excess pounds. Carrying extra weight significantly heightens your chances of developing Alzheimer’s disease—potentially increasing your risk twofold or even threefold. Be mindful of the amount you eat and opt for fiber-rich foods.
6. Maintain a consistent fitness routine. Adhering to a well-rounded regimen of physical activity may slash your Alzheimer’s risk by up to 45%, as reported by the Alzheimer’s Society. Beyond just cardio exercises, incorporate strength and equilibrium training. Remember, daily activity adds up—opt for the staircase over the elevator whenever possible

Other Lifestyle Changes:

1. Protect your head. Trauma to your head can lead to dementia. Wear your seatbelt and appropriate safety gear for any sports you play. Most falls occur at home, so fix any hazards like slippery area rugs or missing banisters on stairs.
2. Sleep well. Dementia can interfere with sleep and lack of sleep can contribute to dementia. Aim for 7 to 8 hours of slumber a night.
3. Quit smoking. Smoking may increase the risk of Alzheimer’s by almost 80%. It often takes multiple attempts to quit successfully, so keep trying.
4. Manage stress. Tension and anxiety take a toll on your brain and other organs. Learn to relax through deep breathing, meditation, and other practices.
5. Challenge your brain. On the other hand, mental stimulation keeps your brain nimble. Solve puzzles and continue to learn. Read books and study foreign languages. Pick up new skills and hobbies. Practice doing daily tasks with your non-dominant hand.
6. Stay connected. Spending time with family and friends helps too. Share meals and weekend getaways. Volunteer in your community or join a Meetup Group.
7. Talk with your doctor. Your doctor can help you figure out priorities for managing your own individual risk factors. Many conditions including high blood pressure, high cholesterol, and diabetes can also increase your risk for dementia, so share your concerns and ask questions.

More research is needed to understand the causes of Alzheimer’s, but there’s enough evidence to support prevention strategies like eating healthy and exercising regularly. Taking care of your brain and your heart may help you to slow down or even reverse any cognitive decline.