As we age, one of the most feared illnesses is dementia, particularly Alzheimer’s disease, which is the most common degenerative brain disorder leading to dementia. Unlike cancer, Alzheimer’s has no known cure or surgery that can stop its progression. According to research from the University of Wisconsin, engaging in moderate exercise for 30 minutes, five days a week, significantly reduces biomarkers associated with Alzheimer’s disease. This suggests that regular physical activity can help prevent dementia. Besides exercise, here are other simple but effective ways to reduce the risk of dementia in everyday life:
Reduce Sugary Foods
Some scientists refer to Alzheimer’s as “Type 3 Diabetes” due to its link to insulin resistance in the brain. Insulin is directly tied to brain function, and excessive sugar intake can lead to insulin resistance. When brain cells develop insulin resistance, amyloid plaques can form, increasing the risk of Alzheimer’s disease. Therefore, adopting a diet with foods that have a low glycemic index is essential for prevention.
Increase Omega-3 Fatty Acids
Omega-3 fatty acids, commonly found in fish, can slow the progression of Alzheimer’s disease. Studies indicate that one type of Omega-3, known as DHA, plays a significant role in this protective effect. Foods rich in Omega-3, such as mackerel, sardines, salmon, trout, and walnuts, should be incorporated into your diet regularly. Eggs and walnuts are also good sources. Aim to include small portions of these foods in every meal.
Get at Least 7 Hours of Sleep
A good night’s sleep promotes the production of melatonin, which helps prevent the formation of amyloid plaques in the brain. Although melatonin does not remove these plaques, it plays an essential role in long-term prevention. Amyloid plaques are a hallmark of Alzheimer's disease. To benefit from sleep, maintain a regular bedtime routine and aim for at least 7 hours of uninterrupted rest.
Reduce Stress and Practice Meditation
Practicing meditation for just 12 minutes a day over two months has been shown to improve blood circulation, including to the brain. Improved circulation enhances cognitive function. A study also found that regular meditation led to better cognitive test scores in Alzheimer’s patients. Meditation is not only effective in improving cognition but also reduces stress and helps regulate emotions.
Conclusion
Preventing dementia, particularly Alzheimer's, is possible by incorporating healthy habits into daily life. Reducing sugar intake, consuming more Omega-3 fatty acids, ensuring quality sleep, and practicing stress-relieving techniques like meditation are all important strategies. While there is no cure for Alzheimer’s, these preventive measures can slow its progression and protect brain health as we age.
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