Preventing Alzheimer’s Disease – 5 Simple Tips

Is Alzheimer’s genetic? Or is it an unfortunate fact of aging? Are there steps we can take right now to start preventing Alzheimer’s disease from developing as we get older?

Currently, there is no tried and true proven method for preventing Alzheimer’s. But doctors have been making major breakthroughs with this debilitating disease for many years now. It has become clear that there are several important steps you can take right now to greatly reduce your chances of developing Alzheimer’s disease as you age.

Dharma Singh Khalsa, M.D. ,President and Medical Director of the non-profit Alzheimer’s Research and Prevention Foundation, has been studying methods for preventing Alzheimer’s even before creating the ARPF in 1993. In 2003, the United States Surgeon General, Vice Admiral Richard Carmona, M.D., M.P.H., voiced his strong support for Dr. Khalsa’s methods.

The following tips come from Dr. Dharma’s 4 Pillars of Prevention, which are only a small part of the information you can find on the ARPF website. By incorporating these simple lifestyle practices into your life today, you can go a long way towards preventing Alzheimer’s disease.

1. Eat a diet rich in the special nutrients that are good for your brain.

Your brain, like every other organ in your body, needs the proper fuel to function at its highest level. A good Alzheimer’s prevention diet should give you 20% “good fats” (extra virgin olive oil, avocado, etc.), 40% lean protein (particularly fish), and 40% complex carbohydrates and vegetables. Foods rich in antioxidant compounds are also essential for maintaining your healthy brain.

2. Avoid a diet high in trans-fat, saturated fat, and cholesterol.

These fats cause an increase in free radical production in your body. And large quantities of free radicals in the body have been found to kill brain cells.

3. Reduce the stress level in your daily life.

Recent research has found a strong link between high stress levels and the development of Alzheimer’s disease in the future. High levels of stress can cause your body to produce large quantities of the proteins beta-amyloid and tau, which are responsible for the build-up of tangles and plaques typically found in the brains of Alzheimer’s patients.

Dr. Dharma recommends you incorporate one or more of the following stress management techniques: meditation, yoga, hypnosis, relaxation exercises, prayer, and deep breathing.

4. Take part in regular physical exercise.

Researchers have found a link between cardiovascular health and brain health. This makes perfect sense, since your heart is responsible for pumping blood to your brain.

Brisk walking, hiking, jogging, dance classes, swimming, and participation in sports will provide you with adequate exercise to keep your brain fit. Of course, it’s important to engage in your activity of choice several times a week.

5. Don’t forget to exercise your mind, too!

Mental exercise has been found to reduce the risk of Alzheimer’s by up to 70%. The brain is like any other muscle in your body. If you don’t use it, it will start to atrophy.

It is important to engage in a variety of mental exercises. Your mind will stay sharper when activities are varied and new.

Some good brain exercises include learning something new (musical instrument, foreign language, for example), memory games, reading (especially challenging material), writing, and crossword puzzles.

It’s never too soon to start preventing Alzheimer’s. By using these tips to make your daily lifestyle practices healthier, you can go a long way towards staying mentally sharp as you get older.