Alzheimer’s strikes fear in all
of us. The thought of losing your mind as you grow older is terrifying and made
worse by the fact that, before now, there appeared to be little we could do to
slow down or avoid Alzheimer’s, the most common form of dementia.
However research has found a lot of factors that raise or diminish the risk
However research has found a lot of factors that raise or diminish the risk
of Alzheimer's disease.
Following these tips, you could slash your chances
of developing the disease:
1. Check out your ankle
Low blood flow in your foot is a
clue to trouble in your brain and a simple test can reveal its cognitive state
and your likelihood of stroke and dementia. The theory is blood vessel health
is similar throughout the body. The degree of clogged arteries and blood flow
in the feet can suggest atherosclerosis in cerebral blood vessels. Ask your
doctor for an ankle-brachial index (ABI) test which involves an ultrasound
device and a blood pressure cuff that compares blood pressure in your ankle
with that in your arm. To remedy any impairment of blood flow your GP may
advise stepped-up exercise or a change in diet/medication.of developing the disease:
1. Check out your ankle
2. Anti-oxidant-rich foods
Certain foods infuse your brain
with antioxidants that can slow memory decline and help prevent Alzheimer’s.
All fruit and vegetables are good but top of the list are black raspberries,
elderberries, raisins and blueberries.
3. Beware of bad fats
The type of fat you eat changes
your brain’s functioning for better or worse. Stay away from saturated fats
which strangle brain cells causing them to become inefficient. Buy low fat or
fat-free dairy products including milk, cheese and ice cream. Cut down on
deep-fried foods.
4. Grow a bigger brain
Your brain starts to shrink when
you reach 30 or 40 so it takes longer to learn. However scientists now believe
you can increase the size of your brain through the act of learning. Try
studying, learning new things or broadening your circle of friends for
stimulation.
5. Chocolate Treat
6. The oestrogen evidence
Sixty eight per cent of
Alzheimer’s patients are women, possibly as midway through life they lose the
protection of the hormone oestrogen which boosts memory. Unless your GP says
otherwise, start taking oestrogen immediately at the time of menopause – starting
any later risks dementia and strokes.
7. Raise good cholesterol
It’s well known that having high
good-type HDL blood cholesterol protects you from heart disease. But it can
also save your brain. Researchers claim it blocks sticky stuff that destroys
brain cells and acts as an anti-inflammatory to lessen brain damage. Ways to
ramp up good cholesterol include exercise, drinking moderate amounts of alcohol
and losing weight.
8. Google something
Doing an internet search can
stimulate ageing brains even more than reading a book.And MRI scans show that savvy surfers have twice as many sparks of brain activity as novices. Go online to search for information, things to buy or games to play. Although it’s not known how much it will benefit your brain, it’s better than passive pursuits.
9. The ApoE4 gene
One in four of you reading this
has a specific genetic time bomb that makes you three to 10 times more
susceptible to developing late-onset Alzheimer’s. The gene is called
apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent,
your Alzheimer’s risk triples. If you inherit a double dose from both parents,
your risk rises by 10 times. Ask your doctor about a DNA test to reveal your
ApoE4 genotype.10. Say yes to coffee
Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.
11. Dangers of underweight
Unexplained weight loss after
age 60 or so may be a sign of Alzheimer’s. A study showed that women with the
disease started losing weight at least 10 years before dementia was diagnosed.
Among women of equal weight, those who went on to develop dementia slowly
became thinner over three decades and, when diagnosed, weighed an average 12lb
less that women who were free of Alzheimer’s. Talk to your doctor about
unexplained weight loss after 60.
12. Drink wine
A daily glass of wine may help
delay dementia. Research says that alcohol is an anti-inflammatory and raises
good cholesterol which helps ward off dementia. High antioxidants in red wine
give it additional anti-dementia clout. Such antioxidants act as artery
relaxants, dilating blood vessels and increasing blood flow which encourages
cognitive functioning.
13. Know the early signs
Memory problems are not the
first clue. You may notice a decline in depth perception, for example you reach
to pick up a glass of water and miss it. Or you misjudge the distance in
walking across a street.Doing a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be.
14. Mediterranean diet
The Mediterranean diet, no
matter where you live, can help save your brain from memory deterioration and
dementia. Studies consistently find that what the Greeks and Italians eat is
truly brain food. Following this diet – rich in green leafy vegetables, fish,
fruits, nuts, legumes, olive oil and a little vino – can cut your chances of
Alzheimer’s by nearly half. Rather than depending on just one food or a few nutrients,
it is a rich menu of many complex brain benefactors, including an array of
antioxidants, which shield brain cells from oxidative damage.
15. Middle Age Obesity
Your brain cares if you are fat.
A study showed obese people had 8% less brain tissue and overweight people had
4% less brain tissue than normal weight people, which according to one
scientist hugely increases the risk of Alzheimer’s. Moreover, brain shrinkage occurred in areas of the brain
targeted by Alzheimer’s, and which are critical for planning, long term memory,
attention and executive functions, and control of movement.Tackle signs of rising weight early, when you are young or middle aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimer’s at any age.
16. Get a good night’s sleep
A lack of sleep is toxic to
brain cells. Sleep has surprising powers to protect your brain against memory
loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the
dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s,
which according to one scientist puts you at accelerated risk. Research has
also found that sleeping an average of five hours or less a night is linked to
large increases in dangerous visceral abdominal fat, which can cause diabetes
and obesity that can lead to Alzheimer’s. Take naps and seek treatment for
sleep disorders.
17. Have a big social circle
Studying the brain of a highly
sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago
found that having a large social network provided her with strong “cognitive
reserve” that enabled her brain to not realise she had Alzheimer’s. Why this
happens is a mystery but interacting with friends and family seems to make the
brain more efficient. It finds alternative routes of communication to bypass
broken connections left by Alzheimer’s. So see friends and family often and
expand your social network. The stronger the brain reserve you build through
life, the more likely you are to stave off Alzheimer’s symptoms.
18. deal with stress
When you are under stress, your
body pours out hormones called corticosteroids, which can save you in a crisis.
But persistent stress reactions triggered by everyday events like work
frustration, traffic and financial worries can be dangerous. Over time, it can
destroy brain cells and suppress the growth of new ones, actually shrinking
your brain. Sudden traumatic events like the death of a loved one or a
life-changing event like retirement can leave a hangover of severe
psychological stress that precedes dementia. Be aware that chronic stress can
increase older people’s vulnerability to memory decline and dementia. Seek
professional advice. Antidepressants, counselling, relaxation techniques and
other forms of therapy may head off stress-related memory loss if treated
early.19. Take care of your teeth
Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory by products that travel to areas of the brain involved in memory loss.
Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but also your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.
20. Get enough Vitamin B12
As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at
21. Vinegar in everything
There is plenty of evidence
that vinegar sinks risk factors that may lead to memory decline, namely
high blood sugar, insulin resistance, diabetes and pre-diabetes and weight
gain. Researchers in
22. Have your eyes checked
If you preserve good or
excellent vision as you age, your chances of developing dementia drop by an
astonishing 63%. And if it’s poor, just visiting an optician for an eye test
and possible treatment at least once in later life cuts your dementia odds by
about the same amount. Exactly how vision problems promote dementia is not
clear but impaired vision makes it difficult to participate in mental and physical
activities such as reading and exercising, as well as social activities, all
believed to delay cognitive decline. Be aware that your eyes reflect and
influence how your brain is functioning, especially as you age. Don’t tolerate
poor vision as often it can be corrected.
23. Eat curry
Curry powder contains the
yellow-orange spice turmeric, packed with curcumin, a component reported to
stall memory decline. One study showed elderly Indians who ate even modest
amounts of curry did better in cognitive tests. Curcumin works by blocking the
build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains
of sufferers) then nibbles away at existing plaques to slow cognitive decline.It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spices on your food.
24. diabetes control
Having type 2 diabetes makes you
more vulnerable to Alzheimer’s. Studies show it may double or triple your risk
and the earlier diabetes takes hold, the higher the odds of dementia. Some
experts refer to Alzheimer’s as “diabetes of the brain”.The two disorders have
similar causes – obesity, high blood pressure, high cholesterol, high fat and
high sugar diets, low physical activity as well as high blood sugar. In short,
diabetes can deliver a double whammy to the brain, destroying neurons and
increasing inflammation. Do everything possible to keep blood sugar levels low
and stick to a low-saturated fat diet and regular exercise.
No comments:
Post a Comment