Alzheimer’s is a genetic disease that passes from parents to children, but that may not develop in all patients when some precautions, such as lifestyle and eating habits, are adopted. In this way, it is possible to combat genetic factors with external factors.
Thus, in order to prevent Alzheimer’s, especially in cases of family history of the disease, there are 6 precautions that help to delay the onset of the disease and which are listed below.
1. Make daily strategy games
Activities that stimulate the brain help to reduce the risk of developing Alzheimer’s because they keep the brain active. So, you should save 15 minutes a day to do activities such as:
- Make strategy games, puzzles or crosswords.
- Learning something new, like speaking a new language or playing an instrument;
- Train memory, memorizing the shopping list, for example.
Another activity that stimulates the brain is reading books, magazines or newspapers, because in addition to reading the brain also retains information, training various functions.
2. Practice 30 minutes of exercise a day
Regular exercise can decrease the chances of developing Alzheimer’s by up to 50%, so it is important to do 30 minutes of physical activity 3 to 5 times a week.
Some recommended physical activities are playing tennis, swimming, cycling, dancing or playing team games, for example. In addition, physical exercise can be introduced at various times of the day, such as climbing stairs instead of taking the elevator, for example.
3. Adopt a Mediterranean diet
Eating a Mediterranean diet rich in vegetables, fish and fruits helps to properly nourish the brain, preventing serious problems such as Alzheimer’s or dementia. Some feeding tips are:
- Eat 4 to 6 small meals a day, helping to keep sugar levels stable;
- Eat fish rich in omega 3, such as salmon, tuna, trout and sardines;
- Eat foods rich in selenium, such as Brazil nuts, eggs or wheat;
- Eat green leafy vegetables every day;
- Avoid foods rich in fat, such as sausages, processed products and snacks.
In addition to preventing Alzheimer’s, the balanced Mediterranean diet also helps to prevent heart problems, such as a heart attack or heart failure.
4. Drink 1 glass of red wine a day
Red wine has antioxidants that help protect neurons from toxic products, preventing brain damage. In this way, it is possible to keep the brain healthy and active, preventing the development of Alzheimer’s.
5. Sleep 8 hours a night
Sleeping at least 8 hours a night helps to regulate the functioning of the brain, increasing the ability to think, store information and solve problems, preventing the onset of dementias.
6. Keep your blood pressure under control
High blood pressure is related to the early onset of Alzheimer’s disease and dementia. Thus, patients with hypertension should follow the instructions of the general practitioner and make at least 2 consultations per year to assess blood pressure.
By adopting this lifestyle, the individual has a lower risk of developing cardiovascular diseases and will be stimulating brain function, having a lower risk of developing dementias, including Alzheimer’s.