7 ways to safeguard against Alzheimer's

Alzheimer's disease is the most common cause of dementia. The word dementia describes a set of symptoms that can include memory loss and difficulties with thinking, problem-solving or language.

However there 7 ways which you can use as a safeguard against Alzheimer's disease.

1. Learning a language

Speaking a second language requires a specific type of brain training which both enables the individual to learn the language as well as alternate between the two.

Research published in Neurology showed that being bilingual may delay the onset of dementia by around four and a half years.

"Speaking two languages may lead to better development of the part of the brain that handles executive functions" said Dr MacSweeney.

2. Sleep

Sleep helps the brain clear away toxins, plaques and proteins that build up throughout the day, helping to protect against diseases such as Alzheimer's.

Sleep also helps boost memory, improves concentration, mood and metabolism, so it is recommended people bank between six and eight hours sleep each day.

Meditation reduces the level of the stress hormone cortisol, which is understood to increase the risk of dementia.

Dr MacSweeney said: "In a recent survey YouGov survey, only 25 per cent of the public thought that a healthy lifestyle can reduce dementia risk, but adopting a balanced diet, exercising and having a good work or life balance with regular social interaction can reduce risk."

3. Diet

Experts say the fresher the diet, the healthier the brain will be.

Pack your plate full of antioxidant rich fresh fruit and vegetables, pulses, grains, seeds and try to eat two meals containing oily fish such as salmon or mackerel each week.

Limit the amount of processed foods, sugar, preservatives and fats in your diet.

Dr Emer MacSweeney, CEO and Medical Director of Re:Cognition Health said: "Studies show that these ‘bad' fats increase cholesterol levels and those with high cholesterol appear to be at greater risk of developing Alzheimer's disease."

Studies have also indicated that people who regularly drink heavily or binge drink were more likely to develop dementia than those who drank within the recommended guidelines.

He said: "Excessive alcohol consumption can also lead to weight gain and keeping a healthy body weight will help to alleviate your risk of developing vascular dementia, as risk factors for this include being overweight."

4. Exercise

Being physically active can protect against many diseases, keeping the heart, muscles and bones in optimum health, and the brain is no exception.

Dr MacSweeney said: "Exercising regularly is one of the best things you can do to help protect yourself against developing dementia. Exercising for 45 minutes, 4 times per week will improve your physical and mental wellbeing.

"Leading a sedentary lifestyle may have a negative affect on brain health. Poor fitness levels can lead to an increased risk of the expression of genetic biomarkers for Alzheimer's disease.

"As well as your body active it's important to keep your mind active too in order to maintain good cognitive function in later years. Sudoku, crosswords, puzzles, jigsaws and memory games are great exercises for the mind, after all – if you don't use it, you'll lose it. Keeping your mind active is a good way to improve your brain health" added Dr MacSweeney.

5. Sex

Sex increases the body's level of oestrogen, which may help safeguard against Alzheimer's disease in young women.

Research is still under way as findings have been inconclusive, but sex has been proven to help sleep, is also a good form of exercise, a stress release and helps the body to relax, so all is good in the bedroom for supporting cognitive health.

6. Stop smoking

Smokers have a 45 per cent higher risk of developing vascular dementia and Alzheimer's disease compared to non-smokers.

Smoking increases the risk of developing diabetes, cardiovascular disease and stroke, which are all risk factors for vascular dementia.

Smoking narrows the blood vessels leading to the heart and brain, which can deprive the brain of oxygen and the toxic chemicals within cigarettes increase the risk of stroke and cognitive impairment. It can also interfere with the effectiveness of medication.

7. Keep your body in check

Keep your body weight, blood pressure and cholesterol in check with annual visits to the GP as all of these factors increase the risk of vascular dementia as well as many other potentially fatal diseases.

If you have any health concerns, it's important to speak to a health professional as soon as symptoms arise in order to get an accurate diagnosis and begin treatment.

"Being overweight and having high blood pressure and high cholesterol are risk factors for vascular dementia, so it's important to stay at a healthy body weight and keep an eye on your blood pressure" said Dr MacSweeney.

SHARE THIS