Fatima Yasser wrote Thursday, February 8, 2024 07:00 AM
If you are afraid of developing Alzheimer’s disease, you should follow some healthy habits that reduce the chances of contracting this disease, according to the doctissimo website.
The report explained that he fell ill Alzheimer’s It causes frightening cognitive decline in the mind, especially when the disease already runs in the family, i.e. there is a hereditary history of infection, and although there is no cure or proven way to completely prevent the disease, there are steps you can take to help reduce the incidence. .
The report added that during middle age, which is the period during which the first protein of Alzheimer’s disease, called amyloid, can begin to develop in the brain, and it seems to be the most appropriate period for taking the right measures, there are 7 habits that you must follow to reduce the chances of developing Alzheimer’s, including:
Follow the Mediterranean and DASH diet
Although diet alone cannot prevent Alzheimer’s disease, there are studies that have confirmed that following the Mediterranean diet and the DASH diet, which many experts now recommend combining into a single dietary approach called the MIND diet, which stands for diet intervention. DASH Mediterranean diet to delay neurodegeneration. According to a study conducted in 2015, the risk of developing Alzheimer’s disease decreased by 53% in people who follow this diet. These diets depend on eating large amounts of fruits, vegetables, whole grains, fish, and nuts while limiting red meat, cheese, and others. From sources of saturated or trans fats.
– Move more
A February 2011 study in PNAS revealed that more active people have larger brain volume in areas important for memory, such as the frontal lobes and hippocampus. While Alzheimer’s disease is associated with brain atrophy, or decreased brain volume, exercise is also good for memory, another study conducted in December explained. 2020 in Preventive Medicine finds that inactive adults are nearly twice as likely to suffer cognitive decline, enough to move regularly again.
To maintain good physical fitness, the World Health Organization advises adults to devote 150 to 300 minutes per week to moderate-intensity endurance activity or at least 75 to 150 minutes of sustained-intensity endurance activity. But experts point out that even if you don’t reach these exact numbers, the most important thing is not to stay idle.
– Get enough sleep
Good brain health also requires good sleep. Not getting enough sleep or frequently interrupted sleep can weaken your immune system and accelerate your risk of cognitive decline, according to an April 2021 study in Nature Communications, so experts recommend getting 7 to 8 hours of sleep each night and sticking to a sleep schedule. As regular as possible, if you have difficulty sleeping, mindfulness and relaxation strategies such as meditation or yoga can help if you practice them regularly.
– Maintain your relationships with those around you
Your friends are really good for your brain. Social sharing not only promotes a feeling of closeness and connection but can also help prevent the type of cognitive decline, as loneliness is also linked to higher rates of dementia as well as faster cognitive decline, according to a 2022 article published in the journal Psychiatry & Science. Brain, finding time to see your friends, through an activity, or having coffee, or taking a walk, between work and family is essential for your health.
– Exercise your brain
Cognitive exercise is also important for good brain health throughout life. There is no need to give in to games and books dedicated to this task. The important thing is to stimulate your brain regularly. If you want to learn a new musical instrument or language, this is the time.
-Take care of your heart
Your heart and blood vessels provide oxygen and nutrients to your brain, and by taking care of your heart, you allow your entire body and brain to function optimally. How do you take care of your heart health? By following some simple recommendations:
-Do your best to reduce stress
-Make sure your blood sugar, blood pressure and cholesterol levels are good.
-Eat healthy foods.
-Quit Smoking.
-Beware of nutritional supplements
Many nutritional supplements work to improve brain health and memory, and sometimes even go so far as to say that they reduce the risk of developing Alzheimer’s disease, but no drug or nutritional supplement represents a magic solution to this decline, so also keep in mind that nutritional supplements They are not studied or regulated like medications, but they can cause side effects. If you think you may have a vitamin deficiency and are concerned that it may affect your health, talk to your doctor.
2024-02-08 05:00:00
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