Everyone has experienced moments of forgetfulness. However, you also need to pay attention if this memory problem is getting worse every day. Dementia, or in layman’s language, senility, is a term used when a person experiences cognitive impairment that is significant enough to interfere with normal activities.
Alzheimer’s disease is a specific type of dementia that attacked around 1.2 million people in Indonesia in 2016. This disease causes a gradual decline in memory, thinking ability and reasoning. Alzheimer’s is not a normal part of aging. Alzheimer’s begins with mild memory loss, then can gradually lead to loss of the ability to carry out conversations and respond to the environment.
Experts agree that Alzheimer’s disease likely develops as a result of a complex interaction between various factors, including age, genetics, environment, lifestyle, and existing medical conditions. Although the exact cause of Alzheimer’s disease is still unknown, a healthy lifestyle can help reduce the risk.
Summarizing from various sources, here’s how to prevent Alzheimer’s disease.
1. Mentally and Socially Active
Elderly community prevents dementia/Photo: Freepik.com/Lifestylememory
People who maintain social relationships and are mentally active throughout their lives have been shown to reduce the risk of Alzheimer’s. The reason is that a brain that is continuously active due to social and mental stimulation can strengthen the connections between nerve cells in the brain. As quoted from the NHS page, this habit also improves thinking ability, reduces depression and anxiety, and helps you sleep better.
Activities that help train the brain to stay active include reading, learning a foreign language, playing puzzle games or crossword puzzles, listening to the radio, playing a musical instrument, volunteering in a local community, taking part in group sports, trying a new activity or hobby, and maintaining an active social life.
2. Quit Smoking
Quit smoking/Photo: Freepik.com/freepik
Quitting smoking can help maintain brain health and reduce the risk of heart disease, lung disease, cancer and other smoking-related illnesses.
3. Manage a Healthy Diet
Strawberries are rich in antioxidants/Photo: Freepik.com/bearfotos
A heart-healthy diet can also help protect the brain. A heart-healthy diet includes limiting your intake of sugar and saturated fats and making sure you eat lots of fruits, vegetables and whole grains. Quoted via Healthline, research also shows that antioxidants in food can help cognitive performance in older adults.
4. Controls blood pressure and blood sugar levels
Controlling blood pressure/Photo: Freepik.com/freepik
Cardiovascular disease and diabetes have been linked to an increased risk of dementia such as Alzheimer’s. To reduce the risk, make sure your blood pressure and blood sugar are checked and controlled through regular health tests.
5. Get enough sleep
Get enough sleep/Photo: Freepik.com/benzoix
Many adults get less than the recommended amount of sleep. Don’t take it for granted, because increasing evidence shows that improving sleep quality can help prevent dementia.
Try to get seven to eight hours of sleep per night. If making this change feels difficult, try doing it gradually, for example adding 30 minutes of sleep at night.
6. Exercise regularly
Cycling is considered moderate intensity aerobics/Photo: Freepik.com/odua
Quoting Harvard Health, physical exercise helps prevent Alzheimer’s or slows its development in people who have symptoms. Exercise can directly benefit brain cells by increasing blood and oxygen flow in the brain.
Dr. Dr. Gad Marshall, medical director of clinical trials at the Center for Alzheimer’s Research and Treatment, recommends moderate-intensity aerobic exercise, such as jogging, cycling, gymnastics, or brisk walking, for 30 minutes, three to four times per week. Or at least, as much as you can afford.
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