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 of Alzheimer's disease. Following these tips, you could slash your chances of developing the disease:
1. Check out your ankle
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.
2. Anti-oxidant-rich foods
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.
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
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
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
5. Chocolate Treat
Cocoa,
the main ingredient in chocolate, has sky-high concentrations of
antioxidants called flavanols, which possess strong heart and
brain-protecting properties. Drinking cocoa increases blood flow to
the brain. Cocoa powder has twice as many flavanols as dark chocolate
which has twice a many as milk chocolate. White chocolate has zero.
6. The oestrogen evidence
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
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
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
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
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
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
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
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.
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
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
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
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
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
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 byproducts 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
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 Oxford University found that a brain
running low on B12 actually shrinks and a shortage can lead to brain
atrophy by ripping away, myelin, a fatty protective sheath around
neurons.
It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.
21. Vinegar in everything
It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.
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 Phoenix,
Arizona, have noted in studies of humans and animals that the acidic
stuff packs potent glucose-lowering effects. Studies have also found
it can curb appetite and food intake, helping prevent weight gain and
obesity, which are associated with diabetes, accelerated dementia and
memory loss. Pour on the vinegar – add it to salad dressings, eat
it by the spoonful, even mix it into a glass of drinking water. Any
type of vinegar works.
22. Have your eyes checked
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
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
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.
25. Drink more tea
25. Drink more tea
Evidence
suggests that tea stalls the cognitive loss that precedes Alzheimer’s
and that the more tea you drink, the sharper your ageing memory is.
Tea’s secret is no mystery. The leaves are packed with compounds
able to penetrate the blood-brain barrier and block neuronal damage.
One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.
One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.