Promising research has shown that our everyday lifestyle choices are the most important factors when it comes to the prevention of Alzheimer’s, which is also the most common cause of dementia. With this disease being on the rise in Malaysia, we hope that the following 4 tips will help equip you to better your brain health to help you to prevent the symptoms of Alzheimer’s disease, slow down, or even reverse the process of deterioration.
It’s never too late to adapt to these changes as after all, every day brings promise, hope and often a commitment to a healthier lifestyle.
1) Clock in regular exercise
Did you know regular physical exercise can reduce your risk of developing dementia by up to 50%? It can also slow further deterioration in those who have already started to develop cognitive problems. Exercise for at least 30 minutes, 5 times a week and it does not have to be boring! You could walk, jog, cycle, swim or join a dance group or even add strength or weight training sessions to your weekly routine. Also sneak in some balance and coordination exercises that can help you stay agile and avoid falls.
2) Opt for a healthy diet
Making the right food choices could protect your brain function and lower your odds of getting dementia and a diet with less sugar and saturated fat but high in omega fats may help protect the brains. Supplements like vitamin B3, B6, D and E are also found to be helpful in preventing dementia diseases such as Alzheimer’s.
3) Manage your stress levels
Persistent stress takes a toll on the brain, increasing the risk of dementia. Try to sneak in some time to relax and half fun daily – whether it is knitting, taking a walk in the park, yoga or playtime with your dog. Meditating too, can be very helpful by increasing the protective tissue in the brain and reducing the hormone cortisol, which has been known to increase the risk of developing dementia.
4) Have a good night’s sleep
Sleep is the best medicine as disrupted sleep promotes buildup of a certain protein in the brain that can lead to impaired memory and Alzheimer’s and hence, getting more deep sleep, then, might be able to clear the protein burden in the brain. If insomnia is a problem, try exercising, creating a relaxing bedtime ritual, or consulting a doctor.