19 Unexpected Ways On How To Prevent Alzheimer’s Disease

Updated: 08/31/2019

Alzheimer's disease is a chronic neurodegenerative disease that is one of the common causes of dementia, including almost memory loss, and problems with thinking and language[1]. Alzheimer's disease is very dangerous, especially for old people, because it happens when the brain is damaged for any reason. It can affect activities of daily living. However, we can completely prevent it from having a good lifestyle and a suitable diet. This article on Effective Remedies today will show you some very easy but unexpected ways on how to prevent Alzheimer's disease naturally that you can apply at home. Let’s check out!

19 Unexpected Ways On How To Prevent Alzheimer’s Disease Naturally

I. Background Knowledge Of Alzheimer's Disease

1. What Is Alzheimer's Disease?

Alzheimer's disease is named after the Doctor Alois Alzheimer, who first considered it as a physical disease which can affect people's brains. In the UK, there are more than 520,000 patients with Alzheimer's disease[2]. It is caused by the loss of connections between nerve cells or even their death. While the proteins in their brain build structures which are called plaques and tangles, people who get Alzheimer's disease lack of some important chemicals which play the role of transmitting information in their brains. In this situation, the information will not be transmitted effectively, so the patients cannot receive, solve, and remember them. It is said that “Alzheimer's disease is a progressive disease.” It means that more brain cells will be damaged over time, and the disease will become severe when the symptoms become more and more obvious.

2. What Are The Symptoms Of Alzheimer's Disease?

It is said that people with Alzheimer's disease often live for more than eight to ten years only from the first day of realizing the symptoms[3].  However, this disease happens differently to a certain person. Therefore, it is necessary to identify it as soon as possible to have suitable treatment. Here are some symptoms that you should keep in mind.

  • The most common and obvious of Alzheimer's disease is memory loss or memory lapses. The people who have difficulties in recalling the life events in the past or learning new information may get Alzheimer's disease. This happens because of the early damage in the hippocampus – a part of your brain.
  • Find it difficult to choose the right word in communication or follow a conversation.
  • Forget things in their houses or names of surrounding people.
  • Forget recent appointments, anniversaries, conversations, or life events.
  • Lack of visuospatial skills. People with Alzheimer's disease will find it difficult to see objects in the distance.
  • Confuse or lose the memory of the day.
  • Difficult to make a decision, and concentrate on something in life or make plans and organize the tasks.
  • Develop unusual characters such as agitation, repeating the same question, aggression, distrust in others, changes in sleeping habits, wandering, loss of inhibitions, social withdrawal, or depression.
  • Become less aware of their behaviors at the last stage. In this stage, some patients cannot eat, sleep, or do anything without the help of another person.
  • Other symptoms can include disorientation, mood swings, not managing self-care, loss of motivation, and behavioral issues.
3. What Are The Causes Of Alzheimer's Disease?

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Here are some very common causes of Alzheimer's disease:

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  • The increase in age, especially the age of 65, is the biggest reason for Alzheimer's disease.
  • Alzheimer's disease is also related to your family and genetics[4]. It is more likely that you have a higher risk of getting Alzheimer's disease if your parents or siblings also do that. Many types of research had been conducted to prove that the mutations within three generations can significantly increase the risk factor for a person to inherit and develop Alzheimer's disease. However, you do not need to worry about this because it counts for no more than 5% of Alzheimer's disease only.
  • Down syndrome can also promote the developing process of Alzheimer's disease because for people with Down syndrome, the signals of Alzheimer's disease seem to appear 10 or 20 years earlier than common people[5].
  • Sex is also likely to contribute to the causes of Alzheimer's disease. It seems that women are at higher risk of getting this disease rather than men. To some extent, it is simply because of the longer life of women in comparison with men.
  • Bad lifestyle contributes too much to Alzheimer's disease (Diabetes type3). They include lack of exercise, obesity, high blood pressure, smoking, and eating too little fruits and vegetables.
4. Who Has The Higher Risk Of Alzheimer's Disease?
  • Almost all of Alzheimer's disease's patients are more than 65 years old[6]. However, people under this age still have the risk of getting this disease. It is said that, at the age of 65, the risk is double after five years. Furthermore, researchers had pointed out that “one in six people over 80 years old have dementia.”
  • There is also the fact that the number of women who get this disease is twice as much as the number of men. Sometimes the reason is that women live longer than men on average or they lack hormone estrogen after the menopause.
  • People with diabetes, stroke, high blood pressure and cholesterol, obesity, heart problems, and depression have a higher risk of Alzheimer's disease[7]. Living habits such as smoking or diet plan also contribute to worsening this disease. Therefore, it is necessary to live healthily from now on.

II. Healthy Ways On How To Prevent Alzheimer's Disease

1. Protect Your Head

Remember that head injury can lead to Alzheimer's disease when you become older and older[8]. These injuries are often the hits in sports activities and bicycle or motorbike accident. You should carefully protect your head during these activities by wearing proper helmets and safety equipment.

2. Do Exercise Regularly

The Alzheimer's Research & Prevention Foundation claimed that “regular physical exercise can reduce your risk of developing Alzheimer's disease by up to 50 percent”. Physical exercise can help prevent Alzheimer's disease naturally because it stimulates the brain's ability to remember the old events and create new ones[9] [10]. You can start to practice yourself by walking or swimming and then gradually move to cardio exercise and strength training. You should do at least 150 minutes of exercise per week and combine with building muscle in order to maintain the health of your brain[11] [12].

3. Practice Your Memorization

Mental exercise can help to improve the cognitive brain function in daily activities[13]. You can start practicing your memorization by learning something new, such as a foreign language or how to play a musical instrument. You can also practice your memorization by putting things in special rhymes and patterns to connect them in your memory. Scientists pointed out that strategy games can provide a great mental workout and bring you the ability to form and retain cognitive associations. The games such as crossword puzzles, card, word, and number games are good suggestions. Following the less traveled road or eating with the non-dominant hand are also quite popular tips on how to prevent Alzheimer's disease naturally. You can regularly vary your habits to create new brain pathways and effectively prevent Alzheimer's disease[14].

4. Sleep Well

how to prevent alzheimer's disease - sleep well

There is nothing strange that people with Alzheimer's disease have insomnia or sleep problems. Sleep disorder is not only a symptom but a potential risk of Alzheimer's disease[15] [16] [17]. Your usual poor sleep can slow your thinking, affect your mood, and develop the symptoms of Alzheimer's disease. You should set up a sleep schedule with 8 hours per night, go to bed and wake up at a certain time every day to reinforce your brain. Bedtime habits are also necessary. Your bed should not include electronic devices such as television and computer because they can increase the difficulties in falling asleep. Taking a shower and doing some light stretches are also advised to have a better sleep.

5. Reduce Stress

Chronic stress and persistent stress will put much pressure on your brain, damage the nerve cells, and affect the key memory area[18] [19]. And as a result, it increases the risk of Alzheimer's disease. You can manage your stress by deep and abdominal breaths, having daily relaxation activities, making fun a priority, and keeping your sense of humor. This will help you to keep your stress level under control, and your mood will be much fresher.

6. Give Up Smoking

One study had pointed out that smokers who are over the age of 65 have almost 80% higher risk of getting Alzheimer's disease than the ones who do not smoke as their habits[20]. And, it is claimed that this is one of the most potent risk factors for Alzheimer's disease. Therefore, stop smoking to benefit your circulation and yourself on how to prevent Alzheimer's disease naturally.

7. Pay Attention To Your Weight

Overweight is an extra risk factor for Alzheimer's disease and many types of dementia. Studies found that people who are overweight in their midlife have twice as much as the risk of having Alzheimer's disease when they become old and for the ones who are obese, this risk is three times in comparison the fit ones[21] [22]. So, to protect yourself from Alzheimer's disease, you should always consider your weight.

8. Regularly Check Your Blood Pressure And Cholesterol Levels

Both high blood pressure (hypertension) and cholesterol level can contribute to the list of risk factors for Alzheimer's disease[23] [24]. However, too low cholesterol levels can also increase the risk of Alzheimer’s disease. Thus, regularly checking your blood pressure and cholesterol levels can make your brain and heart healthy and prevent Alzheimer's disease.

9. Do Jobs That Act Against Alzheimer's Disease

Scientists in Wisconsin Alzheimer's Institute and Wisconsin Alzheimer's Disease Research Center had done one research on 284 people in the middle ages and the ones who are said to have the high risk of Alzheimer's disease. They pointed out that the people who work closely with people in complicated work situation were able to overcome brain damage better than those who work in a more isolated environment. Teacher and doctor are overwhelming examples; they seem to have a better ability to maintain the brain’s cognitive function. From this example, we should rethink the connection between social engagement and Alzheimer's disease. However, if you have to work in an isolated environment and you can do nothing to change this, you can try some methods to make you more social after work or on the day off to active yourself[25].

10. Keep Away From Prescription And Over The Counter Drug

Drug for Alzheimer's disease nowadays may contain sleep, allergies meds, and substances which have anticholinergic properties such as diphenhydramine, dimenhydrinate, a compound of ibuprofen and diphenhydramine citrate and doxylamine. These substances can lower the metabolism of your brain and bring about the higher rates of the brain atrophy. Drinking too many drugs of this type can lead to worse memory problems. So, if it is really essential for you to take this drug, you should carefully consult your doctor in advance[26].

III. How To Prevent Alzheimer's Disease With Foods

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1. Consume More Fruits And Vegetables

Eating more fruits and vegetables will help to decrease the risk of Alzheimer's disease[27] [28]. Or, in other words, it brings you a healthier and happier life in the long run.

2. Eat Berries

Berries are demonstrated to be rich in biologically active components, including anthocyanosides. This substance is famous for its capacity of fighting memory impairment, which is caused by the free radicals and beta-amyloid plaques in your brain.  The antioxidants in the berries may help prevent the devastating effects of Alzheimer's disease[29] [30].The phytochemicals, proanthocyanidins, and anthocyanins in berries provide neuroprotective agents[31]. You should eat berries every day for it to be deeply and easily absorbed into your body.

3. Consider More Omega-3 Fatty Acids In Your Daily Diet

According to the Framingham study, people who have a high level of DHA have lower risk factors for getting Alzheimer's disease. Omega-3 fatty acids are beneficial for stimulating cognitive functions, including Alzheimer’s disease. Besides, they may help inhibit neuronal loss in the long run[32]. This DHA is often found in salmon, tuna, and mackerel. They are full of omega-3 fatty acids that are known to decrease inflammation and oxidative stress[33]. You should add more of these ingredients to your daily meals to help your body prevent Alzheimer's disease.

4. Reduce The Amount Of Sugar

Foods rich in sugar and refined carbs such as white rice and pasta are said to have the ability to develop Alzheimer's disease because it can cause dramatic spikes in blood sugar and then affect your brain[34]. Sugar is also hidden in many other types of food, such as cereal and bread. You should be aware of, and it is essential to keep away from this type of food if you want to prevent Alzheimer's disease.

5. Get Rid Of Trans Fats

Trans-fat can cause inflammation and develop free radicals which can damage your memory and be so dangerous to your brain[35]. You can easily keep away from trans fats if you do not consume fast food or packaged fried food.

6. Go On A Mediterranean Diet

Mediterranean diet means a diet plan with plenty of vegetables, beans, fish, whole grains, and olive oil. It proved that people who have a Mediterranean diet have a significantly lower level of getting Alzheimer's disease[36]. The Mediterranean diet may help reduce the prevalence of chronic diseases such as diabetes, cancer, and cardiovascular disease, and improve metabolic health[37] [38], Therefore, consider a Mediterranean diet to prevent Alzheimer's disease effectively.

7. Eat Germinated Brown Rice

Cleaned and germinated brown rice can prevent the cells from amyloid-beta plaque and effectively reduce the oxidative damage to your brain. It is also proven to help ameliorate depression and prevent the effects of free radicals. When you consume germinated brown rice, they will deeply absorb into your body and produce nutrients to benefit your brain. Moreover, it is very easy to find this type of food. You can eat it every day to help on how to prevent Alzheimer's disease naturally[39].

8. Consider Organic and Virgin Coconut Oil In Your Meal

Organic and virgin coconut oil can provide protein ketones for your brain. This substance will act like glucose as brain fuel. A similar protein is often used in a drug known as Ketasyn. Some research has shown that individuals who took Ketasyn had less cognitive decline and better memory performance[40]. Some patients with Alzheimer's disease have seen many significant improvements when they consume organic coconut oil.  Consuming about one tablespoon of extra-virgin coconut oil every day will improve memory and cognitive functioning in people of all ages.

9. Minimize The Amount Of Alcohol You Drink

Scientists consider alcohol a toxin which damages the brain cells. It is pointed out that the frontal lobes of people who consume too much alcohol appear to be particularly susceptible to damage. Alcohol can reduce neuron density and volume shrinkage. Therefore, it is necessary to lessen the amount of alcohol for the prevention of Alzheimer's disease[41] [42].

Above are some useful ways on how to prevent Alzheimer's disease naturally with food that you really should pay attention to. If you have any other ways, you can leave your comment in the box below.

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