4 healthy habits that reduce the risk of Alzheimer's disease

11.3.2021 0

The World Health Organization ranks dementia as the third leading cause of death in the world, with Alzheimer's disease accounting for 60-70% of all cases. These figures make it a major global health problem, with incidence rates on the rise.
1. Healthy nutrition

"Although there is currently no food that can reverse or prevent brain cell aging, a healthy diet rich in seasonal fruits and vegetables, legumes, nuts and grains can reduce the risk of suffering from this type of disease. Specific micronutrients for brain health include omega-3 fatty acids, which can be of animal origin, such as small oily fish (sardines, anchovies, mackerel) or of plant origin, such as flax or chia seeds and some nuts, which are omega-3 precursors and an ideal alternative for vegans and vegetarians. B vitamins such as folic acid and beta-carotene found in carrots and green leafy vegetables such as kale and spinach are also very beneficial. In addition, including berries such as blueberries,

2. Physical exercises

"Healthy spirit, healthy body. And vice versa. Because exercise significantly improves brain function and protects memory and cognitive skills. When we engage in physical activity, we increase our heart rate, which promotes the flow of blood and oxygen to the brain. It also stimulates the production of hormones that help improve brain cell growth. Exercise as a habit is vital and has been shown to reduce changes in the brain that can cause Alzheimer's disease or schizophrenia."

3. Mental exercises

"The only thing we know that can help delay Alzheimer's disease is cognitive reserve. It's like a piggy bank of our cognitive abilities, and to fill it up, it's important to set aside 10-15 minutes a day for additional brain training activities. Of course, it should be a task or distraction that is not a duty or something you have to do. For example, doing sudoku or crossword puzzles, spending time reading or playing with one of those apps that are like gyms for the brain and stimulate cognitive skills. And the more you fill your piggy bank, the more you will postpone the onset of Alzheimer's disease. In short, staying active is what protects the brain the most."

4. Restorative rest

"There are many studies that show that lack of sleep can increase the risk of Alzheimer's disease by up to 25%. The brain is like a computer and while we sleep, it deletes the files we used during the day. If we don't rest at night, the brain overheats, works slower and all the information changes. Although it may seem silly, the only way to remember is to forget. To do this, we need to delete unnecessary files and store the necessary ones in the right places. And this is achieved with the help of good sleep. Because during sleep, the brain activates anti-inflammatory processes that process and cleanse oxidative substances and molecules. If you do not get enough sleep, these remnants of inflammation are not eliminated