One of the most essential organs of the human body is Brain. This organ helps to control thought, emotion, touch, vision, and every process that the body regulates. But sometimes we go through various types of neurological disorders which impact our brain functions. Alzheimer's is a neurological disorder which impacts an individual’s thinking and behaviour, making it harder for them to do daily simple tasks. This can impact an individual suffering from this disease as well as his family members. You can visit North Bengal Neuro Center which is one of the best neuro hospitals in Siliguri if you are facing Alzheimer and want an effective treatment.
For any disease, early diagnosis is beneficial as it helps in improving the treatment options. But in the case of Alzheimer's, this disease can’t be cured entirely. However, experts suggest that certain lifestyle changes can reduce the risk that has been associated with this disease. Now let’s discuss Alzheimer's disease and how to reduce its risk factors.
Section 1: Understanding Alzheimer’s Disease
Alzheimer's disease is a type of dementia, which is a disorder in the brain which causes the decline of thinking and behaviour of an individual. This disease is caused when there is abnormal growth of proteins in and around brain cells. The early symptoms of this disease include repeating statements, forgetting things, misplacing items, and not remembering the names of family members. This disease can be caused due to a variety of factors including genetics, changes in the brain as we grow, Plaque and tangle buildup and lifestyle factors.
Common risk factors:
Age:
One of the biggest known risk factors for Alzheimer's disease is age. Age-related changes in the brain may harm neurons and affect brain cells which cause the brain to shrink and deteriorate day by day. Most people witness this disease when they are over 65 years old. Over time those affected neurons and brain cells affect memory, mood, walking etc.
Genetics:
This disease is not caused due to one genetic factor but there are a series of multiple genes involved that cause Alzheimer's. If there is a single genetic mutation that has passed on through families there is a possibility of spreading this disease from parent to child. Scientific research also shows that this disorder can result from different gene variants including APP, PSEN1, or PSEN2. Some studies also show that people facing Down syndrome have more chances of developing this disease.
Lifestyle:
Evidence shows that some lifestyle factors may play a role in developing Alzheimer's. If you are smoking, having an unhealthy diet, drinking alcohol more often, physically inactive, not getting enough sleep, and facing social isolation then you may have a chance to get this disease. However, it is not proven that making positive changes can prevent this disease entirely but it is beneficial for your healthy lifestyle and mental health.
Importance of prevention even for those at genetic risk:
Preventing or taking early precautions is necessary for this disease because it can’t be cured entirely. This disease causes memory to deteriorate, which impacts our thinking and learning ability making it difficult to perform daily tasks. So, lifestyle changes, and medications may help to manage this disease effectively.
Section 2: Prioritize Brain-Boosting Nutrition
Importance of a balanced diet for brain health
A proper balanced diet is essential for maintaining brain health because it provides all the necessary nutrients a brain needs to function properly. By following a balanced diet it can help you to think clearly, stay alert and improve your concentration level.
Foods to include:
In your regular diet, you can include leafy greens, berries, nuts, fatty fish, and whole grains. All these items contain essential vitamins, minerals and antioxidants which help in maintaining brain health and reducing the risk of neurological disorders.
Limit processed foods:
Processed foods or foods which have sugar and saturated fats should be avoided which can hamper brain health. Consuming these foods can cause inflammation, damaging the blood vessels that help in supplying blood to the brain. When you eat food which is high in sugar and contains unhealthy fats, this increases the chances of dementia.
Benefits of the Mediterranean or MIND diet:
The Mediterranean or mind diet is a plant-based diet which is rich in essential nutrients. By consuming this diet it helps in reducing the risk of neurological and other various diseases. Consuming this diet helps in improving neuroplasticity which is essential for maintaining cognitive functions.
Section 3: Stay Physically Active
Importance of regular exercise:
Exercise is a physical activity which helps our body to maintain fitness. This activity can be beneficial for the brain because it helps in increasing the flow of blood to the brain. Exercise also supports the production of neurotrophic factors which helps in maintaining the structure of the brain. Also, exercises promote the growth of new brain cells through neurogenesis and releasing hormones.
Various aerobic exercises, strength training, and yoga for maintaining brain health.
Some aerobic exercises which can benefit your brain are jogging, cycling, swimming, dancing and many more. You can also consider doing strength training activities like weight lifting, push-ups, Tai Chi and many more. Yoga is a group of physical, mental and spiritual disciplines that aims to control the body and mind by doing various postures. Some of the yoga asanas you can try are Sarvangasana, Tree pose, Padmasana and many more.
If you want to stay physically active and ensure your good brain health then you can do 150 minutes of moderate exercise weekly.
Section 4: Engage in Cognitive and Social Activities:
Importance of mental stimulation:
Mental stimulation is necessary for brain health because it keeps your mind engaged and active. This helps in preventing cognitive decline which helps in improving the memory functions and dealing with Alzheimer. You can keep your mind active by solving puzzles, reading books, or learning new skills. This helps in promoting brain cells and increasing the blood flow and oxygen to the brain.
Benefits of maintaining strong social connections:
By maintaining strong social connections it can improve brain health. People who are socially connected are less likely to develop chronic disease and other neurological conditions. Also, it helps reduce the risk of depression, and anxiety and improves mood.
Activities that boost brain engagement:
There are various activities you can do which help in boosting brain engagement. You can do activities like learning new languages, listening to music, playing card games, dancing, reading, meditation and playing other memory games.
Section 5: Prioritize Sleep and Manage Stress:
Role of sleep in clearing brain toxins and improving memory:
Sleep is necessary for brain health as it helps to clear harmful toxins and improves memory. While sleeping it helps remove a toxic protein called beta-amyloid from brain tissue. When you sleep a fluid called Cerebrospinal fluid, surrounding the brain and spinal cord moves through the brain draining its waste materials.
Tips for better sleep:
For better sleep you can practice following like; a consistent schedule, limiting screen time, and creating a calming bedtime routine.
Stress management techniques:
Mindfulness, and meditation: Meditation helps you to calm the mind by focusing on one thing and avoiding negative thoughts. Meditation also helps in improving cognitive functions and promotes self-regulation.
Breathing exercises: Breathing exercises can help to manage stress by reducing the stress hormones. While taking a deep breath it also helps to improve your mood.
Section 6: Monitor and Manage Chronic Conditions
Importance of controlling high blood pressure, diabetes, and cholesterol:
High blood pressure, diabetes and cholesterol need to be maintained for managing chronic conditions which prevents some serious health problems including Alzheimer. Neglecting these disorders may lead to increased heart disease and stroke.
Regular health check-ups to address these risk factors:
By undergoing regular health checkups it helps you to monitor health and prevent these issues. By diagnosing this disease and with effective treatment you can prevent this disease from getting severe.
The connection between cardiovascular health and brain health:
Cardiovascular health and brain health are interrelated to each other. If you suffer from cardiovascular disease it can lead to brain diseases like stroke, dementia and other neurological diseases.
Section 7: Avoid Harmful Habits
If you are smoking and drinking alcohol excessively it can lead to serious health issues. Consuming these harmful substances can lead to chemical changes and inflammation. If you are actively engaged in smoking and drinking it can lead to anxiety and depression.
Tips to quit smoking and moderate alcohol intake:
There are various tips you can follow to quit smoking and moderate alcohol intake. You can try nicotine replacement products, avoid situations that you used to associate with using tobacco products, and you can try chewing carrots, and pickles to reduce the cravings of smoking.
Benefits of a healthy brain for a healthy lifestyle:
There are various benefits of a healthy brain for a healthy lifestyle. A healthy brain helps in better decision-making, improving communication, and managing stress and depression and also helps to manage Alzheimer.
Section 8: The Role of Regular Health Monitoring:
Importance of cognitive assessments:
Cognitive assessments are essential as you get older because they help you to identify the disorders early resulting in better treatment. Also by detecting early, it helps treat neurological disorders in an effective way.
Early intervention for mild cognitive impairment:
Early detection of mild cognitive impairment slows the progression of diseases. Also, early intervention helps to improve cognitive functions and improve memory strategies.
Encourage regular discussions with healthcare providers about brain health:
You should ask your healthcare provider about brain health. During treatment, he will be responsible for your overall health and asking questions helps you to know more about the disease. By regular discussions, you can manage the symptoms of the disease effectively.
Conclusion:
Here we discussed what Alzheimer's is and how you can manage it. Since this disease is related to the brain, you should get the necessary treatment. Lifestyle changes like consuming healthy food, doing exercises, getting enough sleep can significantly reduce Alzheimer risk.
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