Ten percent of people 60 or older have Alzheimer’s. Research continues to try to find out why some get it and some don’t. Family history may play a part, but there have also been studies that look at environment and diet.
What experts do agree on is that certain lifestyle changes may lower your risk. If you are concerned and want to lower your risk, these are the seven most important changes to make.
Make Healthy Food Choices
Start eating healthier. You want foods that nourish the brain like fish rich in omega-3 fatty acids and high-antioxidant berries like blueberries. Avoid processed foods, foods that are high in saturated fats, and foods and beverages with added sugar or high-fructose corn syrup.
Exercise Regularly
Excess weight is a risk factor for Alzheimer’s. Daily exercise is important. You should aim for 30 minutes per day. Aim for different types of exercise each day. Take a half-hour walk every other day. On the days you skip, do Yoga, Tai Chi, or go for a bike ride.
Play Games That Challenge the Brain
In addition to your body getting a workout every day, you want to exercise your brain. Play games that require you to think. Puzzle games and word games are ideal. You could pick a detective game where you have to search for clues and use reasoning skills to narrow down suspects.
If you don’t want to play computer games, do a crossword each day, have a sudoku book handy, or do logic problems. Spend time doing these puzzles or word problems each day to give the brain a workout.
Stop Smoking
If you smoke, seek medical help for the best ways to stop. You might need a mix of cessation patches and group counseling. You might find group or one-on-one counseling is enough.
Limit Alcohol Intake
A drink a day is okay, but you need to avoid binge drinking. Too much alcohol increases the risk of liver disease and impacts healthy blood pressure.
Get Enough Sleep
You need at least seven or eight hours of sleep each night. Try to get that but setting a routine that works. Go upstairs an hour before you intend to fall asleep. Put on a fan and read for an hour. Turn off the lights and leave the fan going for white noise all night.
Stay Social
Socialization is another important factor when it comes to preventing Alzheimer’s disease. You need to stay social. If you’re a family caregiver, you may find it hard to fit in time with friends, spouses, and others you’re close to. You can’t put it off.
Talk to a home care agency about respite care or part-time caregivers. While the caregiver is at your parents’ house, go out with friends. Have a long lunch, take a walk, go shopping, or head to a pub for trivia night and let home care aides manage things back at home.
Sources:
https://www.alz.org/alzheimers-dementia/facts-figures
If you or an aging loved-one are considering home care in Centennial, CO, please contact the caring staff at SYNERGY HomeCare today. Call us at (303) 756-9322.
