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Preventing Alzheimer’s Starts Earlier Than You Think
More than 7 million people in the United States live with Alzheimer's disease, the most common type of dementia that progressively becomes worse over time.
Fortunately, you can do a lot to reduce your risk. Think: moving your body, feeding your brain (literally and figuratively), and not ghosting your doctor. And if you want support in making those habits stick, Lionel Bissoon, DO, at Liondale Medical on the Upper West Side of Manhattan in New York City, can create a personalized Alzheimer’s disease prevention plan for you.
While there’s no cure for Alzheimer’s, making brain-healthy choices sooner rather than later could mean a future with stronger mental focus — and the steps are within reach for many people.
When to adopt Alzheimer’s disease prevention strategies
It’s never too early to practice healthy lifestyle habits that reduce your risk of Alzheimer’s disease and other forms of dementia. But midlife, in particular, is a great time to make sure your lifestyle habits are on track. For example, high blood pressure in middle-aged adults is a risk factor for cognitive decline. The earlier you take precautions, the better off you’ll be.
8 ways to reduce the risk of Alzheimer’s disease
Take the following steps to lessen your risk of cognitive decline:
1. Exercise regularly
Exercise at least 30 minutes daily to optimize mental acuity and reduce your risk of (or delay) Alzheimer’s disease. Choose workouts you enjoy, like walking, cycling, swimming, or lifting weights, and aim to maintain a healthy weight.
2. Focus on diet
Focus on fruits, vegetables, nuts, whole grains, legumes, and other fiber-rich options, as well as protein foods like fish and heart-healthy plant fats (olive oil). Keep cognitive health in check by limiting or avoiding red meats, processed meats, animal fats, sugar-sweetened foods and drinks, and other ultra-processed foods. The Mediterranean diet appears to be protective against Alzheimer’s disease.
3. Socialize often
Maintain a strong social support network to boost brain health and well-being, as social engagement is a key component of reducing the risk of Alzheimer’s disease and other types of dementia. Prioritize social connection, even if it’s just talking on the phone or spending time with other people for an hour or two each day.
4. Prioritize sleep
Adults need 7-9 hours of sleep each night to experience optimal health and well-being. Your cognitive health depends on getting sufficient amounts of rest, so make sleep a priority. Set a regular sleep schedule, rest in a quiet and dark room, and avoid caffeine late in the day.
5. Stimulate your mind
Keep your mind as active as your body by doing crossword puzzles, completing math problems, reading books, or learning new things daily to keep your brain stimulated and your cognitive health in check.
6. Manage stress
Chronic stress can take a toll on brain health, so do what you can early in life to manage stressful situations. Incorporate stress-reduction techniques, such as yoga, meditation, tai chi, massage, and spending time outdoors, into your life regularly. Beginning these habits in your teenage years and early adulthood is ideal.
7. Don’t smoke or drink excessively
Smoking and excessive alcohol consumption are Alzheimer’s disease risk factors, so do whatever you can to avoid drinking, smoking, and secondhand smoke.
8. Manage any chronic conditions
Preventing or managing chronic conditions like obesity, diabetes, high cholesterol, and high blood pressure can significantly lessen your risk of Alzheimer's dementia. See Dr. Bissoon if you need help managing a chronic disease or reaching a healthy body weight.
Come see us for other dementia-prevention strategies
In addition to adopting healthy lifestyle habits, consider intravenous (IV) therapy, nutrition therapy, ozone treatment, regenerative medicine, and other anti-aging treatments that maximize your mind, body, and spirit. If you or a loved one has been diagnosed with dementia, they may be a candidate for medications, dietary supplements, clinical trials, or therapy.
Contact us today at Liondale Medical by calling the office or booking an appointment online to receive a personalized Alzheimer’s disease prevention plan.
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