9 NATURAL TRICKS FOR PREVENTING ALZHEIMER’S DISEASE
If you are a high risk for dementia or if you have a family history of the disease, there are a few things you can do regularly to lower your risk of developing dementia.
Preventing Alzheimer’s is straightforward, you just have to put in the work!
1. QUIT SMOKING
As Web MD puts it: “While smoking has long been known to increase the risk of dying from cancer and heart disease, researchers in Finland say they’ve found strong reason to believe that smoking more than two packs of cigarettes daily from age 50 to 60 increases risk of dementia later in life.” (5)
It’s never too late to quit: “former smokers or people who smoked less than half a pack per day did not appear to be at increased risk of developing dementia.”
Researchers theorized that the increased risk is partly due to the fact that smoking contributes to oxidative stress and inflammation. Many other studies have also confirmed the link between smoking and Alzheimer’s (6,7).
If you’re having trouble quitting, there are many natural herbs that can support your efforts to ditch the bad habit and clear up some toxins in your lungs after quitting.
2. BE PHYSICALLY ACTIVE
Physical activity has a positive impact on every part of your body, including your brain. In fact, it boosts oxygen and nutrient circulation to your brain and helps prevent risk factors like diabetes, high blood pressure, and more (8).
In one study, researchers at the Cleveland Clinic in Ohio recruited almost 100 older men and women, aged 65 to 89, some of whom had a family history of Alzheimer’s disease. Half of these participants carried the carried the e4 gene, which substantially increased their risk of developing the disease (9).
Participants were split into four groups:
- e4-positive group who exercised
- e4-positive group who did not exercise
- e4-negative group who exercised
- e4-negative group who did not exercise
The e4-positive group who did not exercise underwent significant atrophy of their hippocampus in as little as 18 months. In fact, the cerebral structure had shrunk by 3% on average. The e4 group that exercised experienced no change in their hippocampus and neither did the e4-negative groups.
To benefit your brain, exercise moderately at least 3 times weekly and move around at least 30 minutes a day. Try walking around the block, swimming or cycling or get your blood flowing.
3. VITAMIN B
B vitamins reduce the levels of a molecule known as homocysteine or HC in your blood. Hc damages the vascular system and can lead to strokes, heart diseases, and other vascular problems. These conditions, in turn, have a devastating effect on your brain. Also, raised homocysteine levels actually initiate cognitive impairment and poor brain performance, increase your risk of dementia, and boost brain shrinkage (10).
In fact, adequate levels of B vitamins (folic acid, vitamins B6 and B12) slow down brain atrophy in patients with Mild Cognitive Impairment (MCI). Another B-vitamin, thiamine, helps brain cells produce energy from sugar to ensure proper brain function. Thiamine deficiency is linked to Korsakoff Syndrome, a chronic memory disorder part of the dementia umbrella (11).
Reexamine your diet to include more vitamin B-rich foods. B12 is especially important for vegetarians, who may need to eat more eggs, dairy products, and dairy products.
4. VITAMIN D (NEXT PAGE)
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