Research is starting to show that Alzheimer’s may be prevented with the right lifestyle choices. The good news is, the same strategies that keep diabetes, cardiovascular disease, and certain cancers at bay may also play a role in reducing your risk for Alzheimer’s.
To encourage preventive lifestyle habits, the Alzheimer’s Asso*ciation launched the Maintain Your Brain campaign. Here are some strategies they suggest:
• Keep your brain active every day. Whether it’s reading a good book, doing a crossword puzzle, or playing a game, men*tally stimulating activities can keep your brain healthy.
• Stay socially engaged. You may want to continue working a lit*tle longer or engage in volunteer activities. Consider joining social groups that involve mentally and physically stimulat*ing activities. Travel is another way to stay socially active.
• Remain physically active. Regular exercise helps maintain good flow to the brain. That doesn’t mean you need to train for a marathon or commit to a strenuous workout every day. All you need is some aerobic exercise to improve oxygen flow to the brain, which can reduce brain cell loss. Taking a walk, bicycling, or gardening for about thirty minutes a day is all it takes to get the body moving and heart pumping. Taking a new route every few days and walking with a friend adds mental activity and social en*gagement to your workout.
• Eat a brain-healthy diet. Concentrate on eating less fat and cholesterol. Control portion sizes and calories, so that you manage a healthy body weight. Studies show that high cholesterol, high blood pressure, and obesity in middle age are all risk factors for Alzheimer’s. Focus on eating more richly colored fruits and vegetables such as kale, spinach, broccoli, beets, red bell peppers, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes, and cherries. Add cold water fish, which contain healthy omega-3 fatty acids, and nuts, which contain healthy amounts of the antioxidant vitamin E.