1. Exercise your mind. Just as exercising strengthens muscles, mental activity keeps the mind sharp and agile. Read, learn a foreign language, start a hobby, take classes, learn to play a musical instrument, volunteer, stay informed, stay connected. 2. Stay physically active. People who exercise most days live longer and healthier lives. Get moving and include these three important fitness components in your routine:
Aerobic activity. Activities such as brisk walking, bicycling or swimming slow age-related loss of aerobic capacity.
Strength training. Increasing your strength with weights or resistance bands can slow or even reverse the loss of muscle associated with aging.
Stretching. Stretching increases the range in which you can bend and stretch joints, muscles and ligaments, helping to prevent stiffness and prevent injury.
3. Eat, drink, and be healthy. Eat a diet rich in fruits and vegetables. These contain antioxidants that protect and nourish brain cells. Drink plenty of water to stay hydrated.
4. Develop a system of reminders and cues. Information comes at you from all directions all the time.
Work through memory overload with these memory triggers:
a. Write it down. Keep a diary, use calendars and make lists.
b. Establish a routine. Store easy-to-lose items in same place. Complete tasks in same order. Change is difficult and takes effort.
c. Set up cues. Put your keys on the ironing board. That way you’re more likely to remember to turn off the iron before leaving the house.
d. Practice repetition. To help remember a person’s name, work it into the conversation several times after being introduced.
5. Take time to remember things. Slow down and pay full attention to the task at hand.
6. Learn relaxation techniques. Stress and anxiety can interfere with concentration, so it’s important to take time to relax - really relax.
7. Keep positive attitude. Studies show that optimists tend to live longer and healthier.
8. Talk to your doctor. If you or your family worries about your memory – Speak with your doctor.
9. Check your levels. Know your blood pressure, cholesterol and blood sugar levels.
10. Keep your perspective. Everyone has difficulty remembering things at times. So don’t lose sight of how much you do remember. Wisdom is built from a lifetime of memories.
Source: http://www.arfamilies.org
Can Alzheimer’s be prevented?
ReplyDeleteWe can’t control some risk factors for AD such as age and genetic profile. But scientists are studying a number of other factors that could make a difference. Only further research will reveal whether these health, lifestyle, and environmental factors can help prevent AD. Some of these factors are: physical activity, dietary factors such as antioxidants and DHA, and damage to the vascular system.
What causes Alzheimer's?
ReplyDeleteScientists don’t yet fully understand what causes AD, but it is clear that it develops because of a complex series of events that take place in the brain over a long period of time. It is likely that the causes include genetic, environmental, and lifestyle factors. Because people differ in their genetic make-up and lifestyle, the importance of these factors for preventing or delaying AD differs from person to person.
Genetics play a role in some people with AD. A rare type of AD, called early-onset AD, affects people ages 30 to 60. Some cases of early-onset AD, called familial AD, are inherited. Familial AD is caused by mutations (permanent changes) in three genes. Offspring in the same generation have a 50-50 chance of developing familial AD if one of their parents had it.
Most cases of AD are late-onset AD, which develops after age 60. Although a specific gene has not been identified as the cause of late-onset AD, genetic factors do appear to increase a person’s risk of developing the disease. This increased risk is related to the apoliprotein E (APOE) gene. The APOE gene has several forms. One of them, APOE ?4, occurs in about 40 percent of all people who develop late-onset AD. However, at least one-third of people with AD do not have this form of the gene.
Four to seven other AD risk-factor genes may exist as well. One of them, SORL1, was discovered in 2007. Large-scale genetic research studies are looking for other risk-factor genes.
Research suggests that certain lifestyle factors, such as a nutritious diet, exercise, social engagement, and mentally stimulating pursuits, might help to reduce the risk of cognitive decline and AD. Scientists are investigating associations between cognitive decline and heart disease, high blood pressure, diabetes, and obesity. Understanding these relationships and testing them in clinical trials will help us understand whether reducing risk factors for these diseases may help with AD as well.
Thanks for the added information :)
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