Do you know what you can do as part of Alzheimers prevention?
A new project, the Cognitive Fitness and Innovative Therapies, or CFIT, has been started at the Neuroscience Research Institute at the University of California, Santa Barbara. It is working with individuals’ ages 50 to 80 years old that have no signs of Alzheimer’s, but, have a genetic risk of getting the disease. The goal of the program is to keep these individuals intellectually and physically fit to delay or possibly make Alzheimer’s prevention a real possibility. Some of the following recommendations are things that are lifestyle changes that are initiated.
Alzheimer’s prevention takes a multi-faceted approach. If you want to really decrease your chances of developing Alzheimer’s disease, try to incorporate as many of the approaches into your daily lifestyle as possible.
Be active: it’s as good for the mind as for the body In Neurology Journal 2007 reports that exercising daily, for as little as 15 minutes at a time, can help prevent dementia. Exercising seems to especially affect the chances for getting vascular dementia by lowering the risk. Activities can include walking, gardening, yard or housework, and similar kinds of work improve brain fitness.
Exercise is believed to contribute to Alzheimer’s prevention by as much as 50%. It is arguably the most important single Alzheimer’s disease prevention technique there is.
Too much stress puts added strain on all body organ systems. Stress can increase blood pressure, which at high levels can lead to strokes. Vascular dementia arises from compromised blood circulation to the brain, something that happens during episodes of stroke.
Not only does excessive stress weary the mind, but it can lead to depression, which predisposes people to Alzheimer’s or dementia. How does it do this? By accelerating the aging process you speed up the aging process in the brain. You can help prevent or reduce your risks of Alzheimer’s by managing your stress.
Enjoy life, have fun, laugh a little, be social!
Alzheimer’s prevention can actually be fun! One of the risk factors for Alzheimer’s is lack of friendships and social contacts. Find time to interact with others.
Recent research studies confirmed what some older studies had only hinted at: aging seniors who make time for some serious leisure time reduce the likelihood of developing Alzheimer’s dementia.
There is a mind body connection to this concept of Alzheimer’s prevention. Check out this interesting article on activities for senior citizens.
This idea incorporates being actively involved in the pursuit of hobbies, games, or other activities that provide a sense of joy, contentment, and accomplishment. The connection between fun and mental clarity is not exactly clear, however. It’s not clear whether having little leisure time itself means higher chance of developing Alzheimer’s. It is important to find time to enjoy a part of everyday and share a little laughter.
Express gratitude and avoid depression
Any Alzheimer’s prevention program should include expressions of gratitude. Being able to show and express thanks and express gratitude for the good things in our lives has mental health benefits that most of us are not aware of. A consistent and daily, “attitude of gratitude” for the blessings in your life will reduce your stress and reduce your chances for depression, and prolong your life.
Start a Brain Fitness Program – Engage your brain by doing something new and different-
The New England Journal of Medicine reported “using your brain” helps to stave off Alzheimer’s disease. Mental activities that required thought and concentration promote brain fitness and appeared to make the most difference. Board games, reading, playing a musical instrument, doing puzzles (crossword, word search, Sudoku, etc.) – these seem to be especially helpful. How about learning an entirely new skill like building a website as I am doing or learn a new language or learn to paint.
Here is a program to Start Speaking any Language in 10 Days
The brain makes more interconnections between brain cells when we use our mind more. It also seems that the more years we engage the brain in thinking, the lower the chances of developing Alzheimer’s. It is definitely one of the more important activities you can incorporate in preventing Alzheimer’s. Try something new and different often.
Turn off the television
If you are serious about adopting an Alzheimer’s disease prevention program, consider watching less TV. It is known that thinking, concentration, and reasoning skills tend to reduce the chance of developing Alzheimer’s dementia chances. Watching lots of TV is thought to increase the risk of developing Alzheimer’s disease because it is passive activity and you have infrequent opportunities to exercise your mind or body when watching TV.
Get enough sleep
Your body and your brain need regular, restful sleep to regenerate. Poor sleep leads to memory problems as well as chronic health problems.
Eating right means eating a well balanced diet that is with sufficient in vitamins and minerals for optimal functioning of the brain, nervous system other body organs. Follow a Mediterranean diet. This diet is rich in foods rich in Omega 3 fatty acids, cold water fish, nuts, whole grains, and abundant fresh produce. Daily servings of berries and green leafy vegetables will maximize the protective antioxidants and vitamins of the diet.
Avoid trans fats, full-fat dairy products and red meat. A glass of red wine and a dark chocolate square daily is very beneficial.
A brain healthy diet includes drinking 2 to 4 cups of green, white or oblong loose leaf teas. Studies have shown that drinkers of these teas have been proven to enjoy reduced cognitive risks.