How to reduce Alzheimer’s risk
Here are nine tips for reducing your risk of Alzheimer’s, as recommended by the Alzheimer’s Assn.:
1 Break a sweat. Regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body is associated with a reduced risk of cognitive decline.
2 Challenge yourself mentally. Education at any stage of life is beneficial for brain health, from an online course to classes at your local community center or college. Even mental challenges like jigsaw puzzles, card games and art classes have an effect.
3 Quit Smoking. Quitting can take your risk down to levels comparable to those who have never smoked.
4 Get your numbers. Growing evidence suggests that many factors that increase the risk of heart dis- ease, from obesity to high cholesterol and blood pressure, may also increase the risk of dementia. Get your numbers checked.
5 Protect your noggin. Brain injury can increase your risk of cognitive decline and dementia, so wear a helmet for sports, click that seat belt, and avoid falls.
6 Eat a healthful diet. Certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.
7 Get enough sleep. Sleep apnea and insomnia can result in problems with memory and thinking.
8 Stay socially engaged. Volunteer, help a neighbor, take an exercise class with a friend, or just share more activities with friends and family.
9 Stress less. Some studies link a history of depression with increased risk of cognitive decline, so seek help from a professional for depression, anxiety, stress or other mental health concerns. That includes finding ways to manage stress.