Alzheimer's is a genetic disease that passes from parents to children, but may not develop in all patients when some care, such as lifestyle and eating habits, are adopted. In this way, it is possible to combat genetic factors with external factors.
So, to make Alzheimer's prevention, especially in cases of family history of illness, there are 6 care that help delay the onset of the disease and are listed below.
1. Make strategy games daily
Activities that stimulate the brain help reduce the risk of developing Alzheimer's because they keep the brain active. Thus, one should save 15 minutes a day to do activities such as:
- Make strategy games, puzzles or crossword puzzles.
- Learn something new, like speaking a new language or playing an instrument;
- Train memory by 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 per day
Doing regular exercise can reduce your chances of developing Alzheimer's up to 50%, so it's 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 practicing team games, for example. In addition, you can introduce physical exercise at various times of the day, such as climbing stairs instead of going for a lift, for example.
3. Adopt a Mediterranean diet
Making 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:
- Make 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 horse nuts, egg or wheat;
- Eat green vegetables every day;
- Avoid high-fat foods such as sausages, processed products and snack foods.
In addition to preventing Alzheimer's, a balanced Mediterranean diet also helps prevent heart problems such as heart attack or heart failure.
4. Drink 1 glass of red wine per 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, avoiding the development of Alzheimer's.
5. Sleep 8 hours a night
Sleeping at least 8 hours a night helps regulate brain function, increasing the ability to think, store information and solve problems, preventing the onset of dementias.
6. Maintain controlled blood pressure
High blood pressure is related to the early onset of Alzheimer's disease and dementia. Thus, patients with hypertension should follow the indications of the general practitioner and do at least 2 consultations per year to assess blood pressure.
By adopting this lifestyle, the individual has a lower risk of developing cardiovascular disease and will be stimulating brain function, having a lower risk of developing dementias, including Alzheimer's.
Learn how to early identify Alzheimer's disease in: 10 warning signs for Alzheimer's disease.
