How to Reduce Your Risk of Alzheimer’s Disease

While we don’t yet know what the direct link that causes Alzheimer’s, researchers have gained a much better understanding of the disease in recent years. We now know many of the associated risks for Alzheimer’s. Even if the Alzheimer’s runs in your family, you can reduce your risk by avoiding these potential contributors to the disease. Some have even been demonstrated to slow the progression of Alzheimer’s, so it’s never too late to see the benefits, even if you’re already receiving Alzheimer’s care.

Change Your Diet

It may be surprising to hear that the type of foods you have in your daily diet could affect a disease like Alzheimer’s, that impacts your brain. However, research has shown that those who follow a Mediterranean diet are less likely to develop Alzheimer’s.  The Mediterranean diet includes foods such as:

• Fresh vegetables
• Fresh fruits
• Whole grains
• Olive oil
• Legumes
• Fish

On this diet you may also have moderate amounts of:

• Poultry
• Eggs
• Dairy
• Red wine

Eating this diet can also help prevent Tea and Toast syndrome in seniors. Our Alzheimer’s care services can help you or your senior loved one get the right nutrition. Also, remember that it is always wise to consult with a doctor before starting a new diet.

Exercise 

Exercising regularly can also help you reduce your risk of Alzheimer’s. However, it’s not just any exercise that helps. Doctors recommend you get 30 minutes of moderately vigorous aerobic exercise three to four times per week. This is exercise that gets your heart rate up. Seniors tend to prefer aerobic exercise that is easier on their joints, such as:

• Water aerobics
• Cycling
• Dancing

These exercises are more enjoyable because you can do them with a partner. You can receive an exercise partner through our dementia care services.

It’s also wise to speak with your doctor before you begin a new exercise regime. You wouldn’t want to start an exercise to reduce your risk for Alzheimer’s, and neglect to also protect yourself from osteoporosis, for example.

Sleep Well  

Researchers have also discovered that getting enough sleep, regularly, can help you reduce your risk from Alzheimer’s. The theory is that getting enough sleep gives your brain time to clear out amyloid, which are heightened in some people with Alzheimer’s, specifically sporadic Alzheimer’s.

Different people have different needs for sleep, and those needs may change with age. While adults should aim for seven to eight hours per night, Seniors are more likely to get less sleep. It may help to try to head to bed earlier at night and exercise a few hours before bed.

Alzheimer’s Support

If you need more help meeting your goals to avoid or reduce the progression of Alzheimer’s, reach out to iCare for dementia care or Alzheimer’s care, in the comfort of your own home.