Tips to Reduce the ALZHEIMER'S DISEASE effect to Old Ages

Aging or Getting Old

Aging is no excuse to give up exercise. According to a study presented in Alzheimer’s Association International Conference, regular exercise is vital for everyone, as it helps promote the vascular health of our brain tissue and aids in reducing the AD risk. 

So set aside at least 30 to 40 minutes of your day to: 

• Practice cardio exercises such as swimming, walking or light jogging

• Strengthen balance and flexibility with pilates, frequent stretching, and yoga

• Boost muscle strength using resistance bands, light dumbbells, or weight machines

You can also turn household chores like cleaning out the clutter in closets or mowing the lawn as your workout tool. But before you choose a workout, make sure to speak with your doctor to know which exercises are best for you.

Choose to eat a brain-boosting diet

Choose the MIND diet (a combination of the Mediterranean diet and the DASH diet) in your everyday eating plan. As the name suggests, it is designed to promote your mental health and lower the risk of Alzheimer's disease. 

Here are a few easy tricks to plan a brain-boosting menu: 

1. Serve the eggs over sautéed spinach instead of toast. 

2. Turn spinach into a healthy dip – Blend baby spinach with Greek yogurt, some scallions, salt, and lime juice. 

3. Bake your chicken or salmon instead of frying

4. Replace refined flour pizza base or pasta with the multigrain substitutes.

5. Include memory-enhancing foods like berries (rich in antioxidants), green leafy vegetables, fish (rich in omega-3 fatty acids) and whole grains 

6. Limit saturated and trans-fat such as red meat, butter, margarine, pastries, sweets, and junk food. 

7. Limit your sugar and salt intake 

8. Drink 6–8 glasses of water a day

9. Include brain training activities in your daily routine 

You can keep your brain healthy by including brain-stimulating games such as solving puzzles or crosswords in your daily routine.

Engage your brain in alternate activities every day, like: 

Reading and discussing characters of the novel

• Gardening 

• Playing board games with children 

• Learning a foreign language 

• Drawing anything like a season, an emotion, or a current event 

• Walking the dog on a new route

• Counting coins kept in your pocket by using touch sensory to identify subtly different coins

These activities will stimulate the nonverbal and emotional parts of the cerebral cortex of your brain and boost your logical and linear thinking capabilities.

Scientific research has also proven that the deprivation of social connections can severely affect our overall cognitive abilities. So better socialize by going out and meeting friends and family quite often.

Avoid tobacco and limit your alcohol intake

Avoid all types of tobacco. It does a lot of harm to the circulation of blood around the body, including the blood vessels in the brain. 

If you drink, limit your alcohol intake to no more than 2 pints a day. If you choose to drink more than this, you may put yourself at risk of alcohol-related brain damage. 

Get good night sleep

Sleep is as important as eating a balanced diet and exercise. Various studies confirm a link between poor sleep and the risk of Alzheimer's disease. It is said that getting a quality sleep might boost memory and other cognitive functions by removing beta-amyloid – a metabolic waste that accumulates in the brain during wakefulness. 

Practice these tips to sleep peacefully: 

Abstain from all type of screen (TV, phone, laptop, I-pad, etc) at least an hour before going to bed 

Avoid consuming caffeine or alcohol at least 4 before your sleep time

Fix a sleep-time and try to slumber each day, at the same time

Decor your bedroom relaxing, by choosing the color of the walls and lights carefully. Get a comfortable bed, mattress, and pillows.

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