Alzheimer’s can start manifesting itself as early as your 30’s. So following certain lifestyle choices can be instrumental in reducing the risk of Alzheimer’s.
Here are 4 key lifestyle tips:
- EXERCISE REGULARLY, AT A HIGH INTENSITY – Exercise can protect against Alzheimer’s because it not only increases blood flow to the brain, but it loosens up that amyloid plaque, the bad sticky stuff that gets caught up and gunked up in the brain of a person with Alzheimer’s disease,” noted Isaacson. Any exercise helps, but experts recommend getting at least three hours of rigorous activity a week. Ideally, that would be two cardio workouts and one strength-training session.
- GET AT LEAST 7.5 HOURS OF QUALITY SLEEP EVERY NIGHT – When you sleep, the brain can clean out the damaging amyloid plaques. “Turn off the electronics, no bright lights from the screens, no texting, no emails. Have a quiet, dark room. And clear your mind,” Isaacson advised.
- EAT RIGHT AND EAT LESS – Avoid sugar and processed foods, and you might want to switch to a Mediterranean diet. The brain shrinks as you age, but a study published last year in the journal Neurology found people in their mid-70s who consumed a Mediterranean diet (more fruits, veggies, olive oil, and less meat and cheese) lost less brain mass than people who ate a diet more typical of their country, Scotland. A bigger brain later in life is beneficial and could protect from diseases like Alzheimer’s.
- GET YOUR BLOOD CHECKED EVERY YEAR. – “Having high blood pressure, high cholesterol and diabetes is a way towards Alzheimer’s disease … Know your blood pressure, know your fasting blood sugar, know what your cholesterol is,” Isaacson said.