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There are ways we can prevent Alzheimer’s. The key is to start

02/15/2023 1:00 PM | Anonymous member (Administrator)

Compiled by Cheryl Kravitz, ARPF Brain Longevity Specialist

Recent research confirms what we have known for some time now; a wave of the wand is not the answer in fighting Alzheimer’s. Currently, the only effective way to prevent Alzheimer’s, or even slow its progression, is by harnessing the power of an integrative medical approach, according to Alzheimer’s Research and Prevention Foundation (ARPF).

 "Memory loss is not a normal part of aging, although most people affected are seniors. You absolutely can prevent memory loss by making positive lifestyle choices, such as those presented in the 4 Pillars of Alzheimer's Prevention. You can rest assured you are doing everything you can to reduce your risk of this terrible disease," notes Kirti Khalsa, CEO and co-founder, Alzheimer's Research and Prevention Foundation.

According to the National Institute on Aging severe memory loss or dementia of any kind (including Alzheimer's) is no longer considered a natural side effect of aging. The acute memory loss and other symptoms of Alzheimer's, like agitation, anxiety, and delusions, are in a different class than the occasional memory lapses we may encounter as we grow older. Though researchers haven't pinpointed the cause of Alzheimer's yet, they have identified physical changes in the brains of Alzheimer's patients that aren't found in the brains of those not suffering from the disease. According to the National Institutes of Health, around 5.5 million people in the United States suffer from Alzheimer's disease. That works out to about 10 percent of men and women over age 65.

By understanding the key elements of prevention researched by ARPF, the 4 Pillars of Alzheimer’s Prevention, you can better protect and care for yourself and your loved ones who are struggling with this disease.

The 4 Pillars of Alzheimer’s Prevention®

1. Diet and Supplements—Just like the rest of your body, your brain needs proper nutrition, blood flow, energy, and care. Discover how simple it can be to supercharge your brain health with the right Alzheimer’s diet and supplements. Diet and nutrition can prevent and help treat memory loss. One of the best ways you can feed your brain for better memory is by avoiding a diet high in trans-fat and saturated fat. These fats, such as those from animal products (especially red meats), can cause inflammation as well as produce free radicals. As you probably know, free radicals are a normal by-product of your metabolism, but in high quantities, they can damage and even kill your valuable brain cells.

Eating foods that are high in antioxidants like vitamins C and E is a wonderful natural way to eliminate free radicals from your body. In a similar way, scientists believe that a vast intake of fruits and vegetables, eating fish rich in omega-3 oils and vegetarian protein substitutes (such as soy) are protective against memory loss.

The ideal prevention diet breaks down like this:

  • 0% “good” fats. Items in this group include extra virgin olive oil, avocado, and flax seed oil.
  • 40% lean proteins. Look to include fish, chicken, turkey, and soy on a daily basis.
  • 40% complex carbohydrates. Discover the rewards of a rainbow of fresh vegetables, whole grains, legumes, and fresh fruits.
  • Superfoods for the brain – as much as you want! These superfoods, including blueberries, spinach, and seaweed, have fabulous antioxidant properties preventing causes of Alzheimer’s.

2. Stress Management—The effects of the daily grind on your body are well known, but did you know your brain also suffers when you’re stressed out? Find out how you can benefit from easy stress-relieving techniques that can dramatically reduce your risk for developing Alzheimer’s. The human brain is an amazing instrument. If you need proof, consider the fact that no computer can come close to duplicating your brain’s superior abilities. Your brain can literally process millions of data in just hundredths of a second. However, just like a computer, your brain requires regular care and attention to operate at its peak efficiency. Especially as you enter your forties, fifties, and beyond, taking care of your brain becomes even more important.

Contrary to what’s been previously thought, building a better memory, preventing memory loss, and impacting Alzheimer’s disease are not just dependent upon your genes — your lifestyle has a huge impact as well.

Meditation reduces stress, which lowers cortisol and improves many other aspects of your mental function. Of course, stress management has many other positive benefits as well, such as improved performance, heart function, reduced anxiety, less chronic pain, and even increased longevity.

Balancing your daily stress is a vital part of any Alzheimer’s prevention strategy. Studies have shown there is a high correlation between having high cholesterol, high blood pressure, and/or high cortisol and the onset of Alzheimer’s disease. Stress has been shown to be a key factor in all of these conditions.

Some examples of stress-management techniques include:

  • Meditation
  • Guided Imagery and Visualization
  • Hypnosis
  • Deep Breathing
  • Massage
  • Yoga

3. Exercise— Did you know that regular physical exercise can reduce your risk for developing Alzheimer’s disease by up to a stunning 50%? Moreover, studies have shown that women from age 40 to 60 who exercised regularly were seen to have a dramatic reduction in memory loss and cognitive decline. That’s right– they kept their brain power at optimal strength! More recent findings suggest that an overall active lifestyle is the key to brain and body health.

To see the best benefits of your exercise program, the latest research reveals that the magic number for maintaining cognitive fitness with age and preventing Alzheimer’s is to work up to a level of 150 minutes per week of a combination of cardio exercise and strength training. Great ways to get in your aerobic exercise include brisk walking, jogging, dancing, swimming, and playing tennis, or going to the gym and utilizing an elliptical, treadmill or stationary bike.

Anything that gets your heart pumping and your muscles moving is heading you in the right direction to better overall health. Plus, when you include strength training (e.g., weights, resistance machines, isometrics, etc.), you maintain your muscle mass and prevent osteoporosis and related illness.

Neurologists report that mental exercise can reduce your chance of developing Alzheimer’s disease by up to 70%. With numbers like that, it’s amazing that everyone isn’t exercising their brains more often. Get a head start by spending at least 20 minutes, three times a week doing mental exercises.

Don’t know what brain aerobics are? It’s simple. Whenever you challenge your brain with novel tasks (anything new or different), you’re exercising your brain and improving brain function. In order for an activity to be considered brain aerobics, three conditions must be met. The activity needs to:

  • Engage your attention.
  • Involve more than one of your senses.
  • Break a routine activity in an unexpected, nontrivial way.

4. Spiritual Fitness— Increased consciousness and cognition is the final frontier of Alzheimer’s prevention. Developing your Spiritual Fitness, or psycho-spiritual well-being, may very well help reduce your risk of Mild Cognitive Impairment (MCI) and even Alzheimer’s. Aspects of Spiritual Fitness are outlined here:

  • Socialization or being with like-minded people.
  • Acceptance and forgiveness of yourself and others
  • Patience and allowing yourself to be in the moment.
  • Compassion and empathy towards yourself and others
  • Purpose or meaning in life via self-discovery and building your legacy.
  • Sense of spirituality, regardless of origin or religion, makes you happier.
  • Volunteering or service without thought of self-reward is a very beneficial, life-affirming act.

This is good news. There are ways we can prevent Alzheimer’s. The key is to start. Following is a brief list of resources.

Resources:

Alzheimer’s Research and Prevention Foundation   Home - Alzheimer's Research & Prevention Foundation (alzheimersprevention.org)

AARP https://www.aarp.org/

Alzheimers.gov https://www.alzheimers.gov/life-with-dementia/prevent-dementia

Alzheimer’s Association https://www.alz.org/

National Institute on Aging https://www.nia.nih.gov/

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