Being predisposed to developing dementia or Alzheimer’s disease is something many adults worry about. However, experts say that it could be possible to delay the progression of these diseases by taking steps to improve our health, particularly for individuals who have diabetes, are obese and/or smoke. Studies show that taking steps to address these factors — dropping weight, improving blood-sugar levels or quitting smoking — can significantly reduce the chances of developing dementia or Alzheimer’s. If all Americans did this, experts say that well over one million cases could be prevented every year in the U.S.
There are also other ways we can keep our minds active and help prevent the development of these two diseases.
Exercise regularly
Active people are able to keep their cognitive abilities longer than people who do not exercise. The hippocampus of the brain shrinks when people age, and that is the area of the brain responsible for forming memory. However, regular and vigorous exercise has been shown to reverse this process. This is why it is so vital for seniors and people of all ages to exercise regularly. People who are able to safely lift weights should also do so. Overall, health experts say that 150 minutes of moderate exercise each week will help fight shrinkage of the hippocampus.
Develop a new hobby
Cell growth is stimulated in the brain when people learn something new. A daily routine does not challenge the brain enough to stimulate the same amount of cell growth. This is why experts recommend seniors learn something new regularly. Keeping old hobbies is not a bad idea, but try something new to help build a healthier brain. If possible, try to learn something new every day. Even something small is enough to contribute to cell growth. Playing interactive games online can help stimulate coordination and brain cell growth. Just be sure not to become addicted and neglect exercise.
Adopt a Mediterranean diet
Mediterranean diets include mostly fish, nuts, fruits, beans and vegetables. Experts say that eating these foods can reduce a person’s risk of dementia and Alzheimer’s disease by more than 30%.
These foods contribute to better brain function and improved heart health. Consider:
- Fresh fruit and leafy greens are beneficial for slowing the progression of dementia.
- Spices have been shown to contribute to brain health, so do not be afraid to try adding them to various dishes.
- Vitamins are also essential, but B12 is one that is especially critical. It has been shown to help prevent or slow the progression of dementia and Alzheimer’s disease.
Reduce stress
Any type of stress will flood the brain with cortisol, which leads to impairment of memory. Meditation has been shown to reduce stress, and it can also lead to building the beneficial gray matter in the brain. Since there are a wide variety of ways to reduce stress, it is best to speak with a physician for the best individual recommendations.
Socialize more often
Studies show that people who socialize more have a reduced risk of developing Alzheimer’s disease or dementia later on. Keep a calendar and stay on top of social events or functions. Common interest groups are a good idea, and these give people a feeling of belonging and purpose. People who participate in these activities are less likely to suffer from cognitive disorders.
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