I’m a Doctor and Here’s How to Prevent Dementia

To develop Alzheimer’s One of the worst fears for many people, but there is still a lot we don’t know about what causes dementia. We know that there are both genetic and environmental risk factors, but the question is, can we prevent it? While we do not yet have concrete answers to these questions, Thinking about dementia prevention has changed significantly in the last 15 years. Scientists used to think it was not preventable, but there is increasing evidence that several lifestyle factors actually contribute to whether someone gets Alzheimer’s, and may be more influential than any genetic risk. .

That’s good news for those who want to take their health into their own hands (and why wouldn’t you?) To keep your brain alive, healthy, sharp, sharp, and young, here are five evidence-based strategies that help keep your brain alive and well. can make a significant difference in whether or not you ever develop Alzheimer’s disease.

Mediterranean plate

Fact: People who eat Mediterranean diet regularly (instead of dipping in and out of it) low dementia rate. Eating this style usually includes seafood several times per week, lots of fresh vegetables and fruits, and whole foods almost exclusively with lots of red meat, sugar, refined grains and dairy (excluding fermented dairy products such as yogurt). Contains low intake. . The Mediterranean diet also uses olive oil (not butter) as the primary fat, and can include a small glass of red wine a few times a week, daily (unless you already drink alcohol). , that part is not needed).

tired and sweaty

tired and sweaty

Studies Display that regular cardio reduces the risk of dementia, and that people who have a genetic predisposition (apo-4 gene) can significantly reduce or even do 30 to 60 minutes of moderate to vigorous cardio on most days. eliminate increased risk!

friends eating burger in restaurant

friends eating burger in restaurant

research have shown that people with close social interactions, including family and supportive friends, have a lower risk of developing dementia. On the other hand, isolation and loneliness increase the risk.

gaining weight

gaining weight

Many people know they could stand to drop a few extra pounds, but here’s a good reason to get on that ASAP: normal ones. BMI There is a much lower dementia rate than people who are obese. obesity is also risk factor for diabetes, and people with diabetes The rate of Alzheimer’s is very high.

woman sleeping in bed

woman sleeping in bed

We now know that during the deep stage of sleep, glymphatic system Clears wastes in the brain, including waste accumulates and damages people’s mind AlzhiIimmers. People get the most sound sleep when they go to bed by 10 or 11 pm. Stay awake after midnight and you may find yourself chronically depleted of valuable, brain-cleansing deep sleep. So get out of that late night habit. Wind down, turn off the screen, and tuck in until 10, and you can save your brain.

Portrait of happy mature woman wearing glasses and looking at the camera.  Closeup face of smiling woman sitting in cafeteria with her hands on her chin.  Successful woman in a cafe pub.

Portrait of happy mature woman wearing glasses and looking at the camera. Closeup face of smiling woman sitting in cafeteria with her hands on her chin. Successful woman in a cafe pub.

The bottom line is that many aspects of your health, now and in your future, are completely under your control, so focus on them. I can think of few things more important than taking care of your brain, and you can get started today by working on these five lifestyle changes. Not only can you prevent Alzheimer’s in your future, but you’ll see major brain benefits, such as faster thinking, better memory, and better concentration, almost immediately.

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  1. Neurological Associates of Albany and Alzheimer’s Doctor Richard F. Holub offers Alzheimer’s Research, Clinical Trials and Memory Disorder Treatment in Albany, NY.

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