How to help protect your brain from Alzheimer’s disease
Did you know that Alzheimer’s disease is among the fastest-growing epidemics in the world?
Over five and a half million Americans are living with the neurodegenerative disease today. According to the Alzheimer’s Association (www.alz.org), medical researchers predict that by 2050, 14 million people in the U.S. will require full-time care for Alzheimer’s disease. That number is equal to the populations of New York City, Los Angeles and Chicago combined.
While no one has figured out for certain what causes Alzheimer’s disease, we do know that both genetic and lifestyle factors play a role. There is good news in that knowledge, because while we can’t yet change our genes, we can take proactive steps to alter lifestyle choices and minimize our risk of dementia and Alzheimer’s disease.
The Alzheimer’s Prevention Program at Loma Linda University Medical Center have been researching how to optimize a healthy aging brain to protect it from the ravages of Alzheimer’s disease.
Here is what they suggest you can do to protect your brain – the most active organ in your body — from Alzheimer’s disease and dementia:
- Setting personal goals. Not only does setting personal goals and working steadily to achieve them strengthen neuron connections in the brain, it also decreases chronic worry that can pump the body full of cortisol and adrenaline. Purpose-driven stress can actually improve health by reducing inflammation.
- Keep your brain active and learning. Solving puzzles and reading books are great ways to give your brain a workout, building and strengthening neuron connections.
- Get more sleep. The brain consumes more than 25 percent of the body’s energy. A recent study found that the sleep-brain connection is so strong that people who suffer from sleep apnea have a 70 percent higher risk of contracting Alzheimer’s than those who breathe normally. Even one night of poor sleep can significantly increase disease-promoting inflammation in the body.
- Exercise (especially the legs)! Muscle mass in the legs is associated with a larger hippocampus, the part of the brain that processes memories. The Alzheimer’s Prevention Program recommends strenuous leg exercise (such as power walking) for 20 to 30 minutes a day, four to five days a week.
- Eat a balanced diet, especially one that reduces inflammation. Eat as few processed foods as possible. Instead choose natural, whole, fiber-rich foods such as greens, berries, nuts, seeds, and whole grains. These are the keys to building new nerve cells and neurons in your brain.
- And of course, as discussed HERE, avoid anticholinergic drugs.
Aging does not necessarily mean succumbing to dementia and Alzheimer’s disease. Challenge your old ideas about aging and the brain by taking charge of your brain health — right now!