When people hear the word Alzheimer's disease, it really scares many people, doesn't it? They are very afraid and anxious that they, their mother, father, or a loved one will develop this disease. So there is still no proven way to completely prevent this disease. But don't be afraid. There are many things you can do to reduce your risk of developing this disease. That's what we're talking about today.
What exactly is Alzheimer's disease?
Simply put, Alzheimer's is a progressive disease that affects the brain. It causes brain cells to gradually die, leading to a gradual loss of memory, thinking skills, and even the ability to perform simple everyday tasks.
Doctors still can't say exactly why some people get this disease and others don't. Also, how it gets worse over time, and how to treat it properly, are still in the research stage.
Many people think that Alzheimer's is a normal part of aging. That's wrong. It's true that the risk of developing this disease increases with age. However, it's not something that happens to everyone who gets older.
It's also true that some genetic factors (gene glitches) can increase the likelihood of developing this disease. But we can't control our age or change our genes, right? But that doesn't mean we can't do anything about it. In fact, things that are good for your heart, which means things that are good for your whole body, are also very good for your brain. Those things can reduce the risk of developing Alzheimer's disease. These are very simple things that we can add to our daily lives.
What can we do to reduce the risk?
Okay, so let's look at some simple things we can add to our lifestyle to reduce this risk. Some of these may be things you already do.
| Area of focus | What to do and its importance |
|---|---|
| Your health numbers | Maintain blood pressure, blood sugar, and cholesterol levels at the right levels. Elevations in these are directly linked to the risk of Alzheimer's. |
| Body weight | Research has found that obesity negatively impacts brain function. Losing weight and maintaining it can reduce the risk. |
| Physical exercise | When you exercise, blood flow to the brain increases. Try to exercise at least 5 days a week, for at least 30 minutes a day. |
| Exercise for the brain | Always learn something new, be social. This mental stimulation is like a workout for the brain. |
| Head injuries | Serious head injuries can increase the risk of Alzheimer's in the future. Wear a seat belt when riding in a vehicle. Wear a helmet when riding a bicycle. |
| Smoking and drugs | Completely avoid all tobacco products. |
| A healthy diet | Eat more fresh fruits, vegetables, legumes, whole grains, lean proteins (fish, chicken), and low-fat dairy products. |
Take care of your health numbers.
Research has shown that there is a strong link between conditions like high blood pressure, high cholesterol, type 2 diabetes, and heart disease and Alzheimer's disease. Many people don't even know they have these conditions. That's why it's important to get regular checkups. Then you and your doctor can identify your health problems and take the necessary steps to manage them.
What is good for the heart is also good for the brain.
This is the most important thing to remember. What you do to keep your heart healthy will also help keep your brain healthy. Let's see what those things are.
- Good things to eat more of:
- Fresh fruits, vegetables, and greens (especially dark greens).
- Whole grains - things like whole grain rice, oats, and buckwheat.
- Lean proteins - fish (especially oily fish like salmon, mackerel, and sardines), skinless chicken.
- Low-fat milk and dairy products.
- Nuts and oils from nuts (e.g. olive oil).
- Things to reduce or avoid:
- Saturated fat - meat (beef, pork), full-fat dairy products (butter, cheese).
- Added sugars - things like sweetened drinks, cakes, and biscuits.
- Processed carbohydrates - bread, pasta.
- Foods high in salt (sodium).
- Alcohol use.
Protect your head.
This is something that many people don't think about. But a severe blow to the head from a car accident, a fall from a bicycle, or a slip and fall at home can increase the risk of developing Alzheimer's disease years later. So always think about safety. If you have slippery carpets in your home, put a non-slip pad under them. Put a non-slip mat in the bathroom. Small things like these can make a big difference.
Take-Home Message
- Alzheimer's disease is not a normal consequence of aging. Steps can be taken to prevent it and reduce the risk.
- A heart-healthy lifestyle is also good for the brain. A balanced diet and regular exercise are the best foundation for this.
- Be aware of your blood pressure, diabetes, and cholesterol levels. Continue to see your doctor and get the necessary tests.
- Keep your brain active by learning new things, reading books, and engaging in social activities.
- Avoid smoking completely and protect yourself from head injuries. These small changes will be a big investment in your future health.
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