Alzheimer’s disease is considered to be one of the most common health concerns among aging people. Even the idea of having the disease can be quite daunting, especially if you have already encountered someone who has been affected by this condition. Research has shown that you can decrease your risk of developing Alzheimer’s disease through a blend of simple, yet efficient lifestyle modifications.
Since seniors need professional care, most families consult home care services like longhouse.com to properly deal with Alzheimer’s disease and other chronic health conditions. While home care services are a big help, it is also essential that seniors have a self-care regimen to prevent the development of Alzheimer’s disease.
Regular exercise can help decrease the risk of developing Alzheimer’s disease by 50%. Moreover, physical activities can reduce the weakening of the brain. Have a goal of getting in at least 150 minutes of moderate-intensity exercise weekly. Beginners can do swimming, walking, and a combination of strength training and cardio exercises. Coordination and balance exercises should also be included since head injuries due to falls are common during this phase, which eventually elevates the risk of having Alzheimer’s disease. Some balance and coordination exercises include Tai Chi and yoga.
Participate in social activities
If you remain engaged in social activities, you will be protected more against Alzheimer’s disease in the future. Thus, the maintenance and development of a secure connection with friends should also be prioritized. Volunteer and be engaged in a social group or club. Go to your local senior center in the community or attend group classes in a community college. Get some fresh air and go to public places like the museum or park. Also, have a weekly date with your friends.
Eat a healthy and well-balanced diet
You need to check for hidden sugar in various packaged foods like bread, cereals, pasta sauce, and no-fat or low-fat products for weight management. A Mediterranean diet can be employed as well since it decreases the risk of mental impairment, aside from Alzheimer’s disease. This diet means eating whole grains, beans, vegetables, olive oil, and fish oil, fresh fruits and vegetables and only a small amount of processed food. You will also need to have a generous intake of omega-3 rich foods present in cold-water fish like sardines, seaweed, mackerel, trout, and salmon. Have some stocks of fresh vegetables and fruits that include berries, green leafy vegetables, and starchy vegetables like broccoli for added vitamins and antioxidants.
Stimulate your mind
Usually, seniors who try to challenge their minds and learn new things in their life have lesser probabilities of developing Alzheimer’s disease. Allot time daily for brain stimulation. Try to learn painting or sewing, practice playing a musical instrument, or attempt to learn a foreign language. You need to raise the bar for certain activities. Try memorization techniques like creating patterns or rhymes that can aid in strengthening your memory. Enjoy riddles, puzzles, and strategy games. Play some number and word games like Sudoku or Scrabble, card games, board games, or try to complete a crossword puzzle.
Improve your sleep schedule
Certain studies focus on the significance of quality sleep for removing toxins from your brain. To aid in the improvement of your sleep, have a regular sleep schedule. Establish the mood of your sleep and make sure that your bed is reserved only for rest. Avoid computers and televisions in your bedroom since it can disrupt your sleep schedule. Have a comforting bedtime ritual. Dim your bedroom lights, listen to soothing music, and do a few light stretches before going to bed. If worrying, anxiety, and stress have somehow kept you awake, get out of bed. Try relaxing or reading a good book for twenty minutes in another room, then go back to bed afterward.
Through the control and identification of personal risk factors and having a healthy lifestyle, you can increase your chances of long-term mental health and decrease your chances of developing Alzheimer’s disease.