25 seems a large number to go through but give it a try.
Each suggestion is quite sensible.
Alzheimer’s strikes fear in all of us. The thought of losing your
mind as you grow older is terrifying and made worse by the fact that, before
now, there appeared to be little we could do to slow down or avoid Alzheimer’s,
the most common form of dementia.
However research has found a lot
of factors that raise or diminish the risk of Alzheimer's disease. Following
these tips, you could slash your chances of developing the disease:
1. Check out your ankle
Low
blood flow in your foot is a clue to trouble in your brain and a simple test
can reveal its cognitive state and your likelihood of stroke and dementia. The
theory is blood vessel health is similar throughout the body. The degree of
clogged arteries and blood flow in the feet can suggest atherosclerosis in
cerebral blood vessels. Ask your doctor for an ankle-brachial index (ABI) test
which involves an ultrasound device and a blood pressure cuff that compares
blood pressure in your ankle with that in your arm. To remedy any impairment of
blood flow your GP may advise stepped-up exercise or a change in
diet/medication.
2. Anti-oxidant-rich foods
Certain
foods infuse your brain with antioxidants that can slow memory decline and help
prevent Alzheimer’s. All fruit and vegetables are good but top of the list are
black raspberries, elderberries, raisins and blueberries.
3. Beware of bad fats
The
type of fat you eat changes your brain’s functioning for better or worse. Stay
away from saturated fats which strangle brain cells causing them to become
inefficient. Buy low fat or fat-free dairy products including milk, cheese and
ice cream. Cut down on deep-fried foods.
4. Grow a bigger brain
Your
brain starts to shrink when you reach 30 or 40 so it takes longer to learn.
However scientists now believe you can increase the size of your brain through
the act of learning. Try studying, learning new things or broadening your
circle of friends for stimulation.
5. Chocolate Treat
Cocoa,
the main ingredient in chocolate, has sky-high concentrations of antioxidants
called flavanols, which possess strong heart and brain-protecting properties.
Drinking cocoa increases blood flow to the brain. Cocoa powder has twice as
many flavanols as dark chocolate which has twice a many as milk chocolate.
White chocolate has zero.
6.
The oestrogen evidence
Sixty
eight per cent of Alzheimer’s patients are women, possibly as midway through
life they lose the protection of the hormone oestrogen which boosts memory.
Unless your GP says otherwise, start taking oestrogen immediately at the time
of menopause – starting any later risks dementia and strokes.
7. Raise good cholesterol
It’s
well known that having high good-type HDL blood cholesterol protects you from
heart disease. But it can also save your brain. Researchers claim it blocks sticky
stuff that destroys brain cells and acts as an anti-inflammatory to lessen
brain damage. Ways to ramp up good cholesterol include exercise, drinking
moderate amounts of alcohol and losing weight.
8. Google something
Doing
an internet search can stimulate ageing brains even more than reading a book.
And MRI scans show that savvy surfers have twice as many sparks of
brain activity as novices. Go online to search for information, things to buy
or games to play. Although it’s not known how much it will benefit your brain,
it’s better than passive pursuits.
9.
The ApoE4 gene
One
in four of you reading this has a specific genetic time bomb that makes you
three to 10 times more susceptible to developing late-onset Alzheimer’s. The
gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from
one parent, your Alzheimer’s risk triples. If you inherit a double dose from
both parents, your risk rises by 10 times. Ask your doctor about a DNA test to
reveal your ApoE4 genotype.
10. Say yes to coffee
Coffee
is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps
block the ill effects of cholesterol in the brain and cuts the risks of stroke,
depression and diabetes, all promoters of dementia. It is also high in
antioxidants and caffeine which stop neuronal death and lessen diabetes, high
blood pressure and strokes that bring on dementia. For most people, a moderate
daily intake of coffee, two to four cups, won’t hurt and may help.
11. Dangers of underweight
Unexplained
weight loss after age 60 or so may be a sign of Alzheimer’s. A study showed
that women with the disease started losing weight at least 10 years before
dementia was diagnosed. Among women of equal weight, those who went on to
develop dementia slowly became thinner over three decades and, when diagnosed,
weighed an average 12lb less that women who were free of Alzheimer’s. Talk to
your doctor about unexplained weight loss after 60.
12. Drink wine
A
daily glass of wine may help delay dementia. Research says that alcohol is an
anti-inflammatory and raises good cholesterol which helps ward off dementia.
High antioxidants in red wine give it additional anti-dementia clout. Such
antioxidants act as artery relaxants, dilating blood vessels and increasing
blood flow which encourages cognitive functioning.
13. Know the early signs
Memory problems are not the first clue. You may notice a decline in depth perception,
for example you reach to pick up a glass of water and miss it. Or you misjudge
the distance in walking across a street.
Doing a jigsaw puzzle or reading a map may also be confusing.
Losing your sense of smell can also be an early clue, as well as asking the
same question repeatedly or misplacing belongings in odd places (like putting
keys in the fridge). Be aware of memory problems as the earlier the signs are
spotted, the more successful lifestyle changes and medications are likely to
be.
14. Mediterranean diet
The
Mediterranean diet, no matter where you live, can help save your brain from
memory deterioration and dementia. Studies consistently find that what the
Greeks and Italians eat is truly brain food. Following this diet – rich in green
leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino –
can cut your chances of Alzheimer’s by nearly half. Rather than depending on
just one food or a few nutrients, it is a rich menu of many complex brain
benefactors, including an array of antioxidants, which shield brain cells from
oxidative damage.
15. Middle Age Obesity
Your brain cares if you are fat. A study showed obese people had 8%
less brain tissue and overweight people had 4% less brain tissue than normal
weight people, which according to one scientist hugely increases the risk of
Alzheimer’s. Moreover, brain shrinkage occurred in areas of the brain targeted
by Alzheimer’s, and which are critical for planning, long term memory,
attention and executive functions, and control of movement.
Tackle signs of rising weight early, when you are young or middle
aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s
but that doesn’t mean you should neglect exercise as it is the best way of
stimulating cognitive functioning and may delay the onset of Alzheimer’s at any
age.
16.
Get a good night’s sleep
A
lack of sleep is toxic to brain cells. Sleep has surprising powers to protect
your brain against memory loss and Alzheimer’s. It is a wonder drug that helps
manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime
instigator of Alzheimer’s, which according to one scientist puts you at accelerated
risk. Research has also found that sleeping an average of five hours or less a
night is linked to large increases in dangerous visceral abdominal fat, which
can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek
treatment for sleep disorders.
17. Have a big social circle
Studying
the brain of a highly sociable 90-year-old woman who died from Alzheimer’s,
researchers in Chicago found that having a large social network provided her
with strong “cognitive reserve” that enabled her brain to not realise she had
Alzheimer’s. Why this happens is a mystery but interacting with friends and
family seems to make the brain more efficient. It finds alternative routes of
communication to bypass broken connections left by Alzheimer’s. So see friends
and family often and expand your social network. The stronger the brain reserve
you build through life, the more likely you are to stave off Alzheimer’s
symptoms.
18. Deal with stress
When
you are under stress, your body pours out hormones called corticosteroids,
which can save you in a crisis. But persistent stress reactions triggered by
everyday events like work frustration, traffic and financial worries can be
dangerous. Over time, it can destroy brain cells and suppress the growth of new
ones, actually shrinking your brain. Sudden traumatic events like the death of
a loved one or a life-changing event like retirement can leave a hangover of
severe psychological stress that precedes dementia. Be aware that chronic
stress can increase older people’s vulnerability to memory decline and
dementia. Seek professional advice. Antidepressants, counselling, relaxation
techniques and other forms of therapy may head off stress-related memory loss
if treated early.
19. Take care of your teeth
Bad
gums may poison your brain. People with tooth and gum disease tend to score
lower in memory and cognition tests, according to US dental researchers
who found that infection responsible for gum disease gives off inflammatory
byproducts that travel to areas of the brain involved in memory loss.
Consequently, brushing, flossing and preventing gum disease may
help keep your gums and teeth healthy but also your memory sharper. In another
study, older people with the most severe gingivitis – inflamed gums – were two
to three times more likely to show signs of impaired memory and cognition than
those with the least.
20. Get enough Vitamin B12
As
you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes
up. Your ability to absorb it from foods diminishes in middle age, setting the
stage for brain degeneration years later. Researchers at Oxford University
found that a brain running low on B12 actually shrinks and a shortage can lead
to brain atrophy by ripping away, myelin, a fatty protective sheath around
neurons. It can also trigger inflammation, another destroyer of brain cells.
Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an
older family member has unexplained memory loss, fatigue or signs of dementia,
be sure to get tested for vitamin B12 deficiency by your GP.
21. Vinegar in everything
There
is plenty of evidence that vinegar sinks risk factors that may lead to
memory decline, namely high blood sugar, insulin resistance, diabetes and
pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in
studies of humans and animals that the acidic stuff packs potent
glucose-lowering effects. Studies have also found it can curb appetite and food
intake, helping prevent weight gain and obesity, which are associated with
diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to
salad dressings, eat it by the spoonful, even mix it into a glass of drinking
water. Any type of vinegar works.
22. Have your eyes checked
If
you preserve good or excellent vision as you age, your chances of developing
dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician
for an eye test and possible treatment at least once in later life cuts your
dementia odds by about the same amount. Exactly how vision problems promote
dementia is not clear but impaired vision makes it difficult to participate in
mental and physical activities such as reading and exercising, as well as
social activities, all believed to delay cognitive decline. Be aware that your
eyes reflect and influence how your brain is functioning, especially as you
age. Don’t tolerate poor vision as often it can be corrected.
23. Eat curry
Curry
powder contains the yellow-orange spice turmeric, packed with curcumin, a
component reported to stall memory decline. One study showed elderly Indians
who ate even modest amounts of curry did better in cognitive tests. Curcumin
works by blocking the build-up of Alzheimer’s-inducing amyloid plaques
(deposits found in the brains of sufferers) then nibbles away at existing plaques
to slow cognitive decline.
It is recommended to eat two or three curries a week, and make it
a yellow curry. Otherwise, sprinkle the spices on your food.
24. Diabetes control
Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies
show it may double or triple your risk and the earlier diabetes takes hold, the
higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of
the brain”. The two disorders have similar causes – obesity, high blood
pressure, high cholesterol, high fat and high sugar diets, low physical
activity as well as high blood sugar. In short, diabetes can deliver a double
whammy to the brain, destroying neurons and increasing inflammation. Do
everything possible to keep blood sugar levels low and stick to a low-saturated
fat diet and regular exercise.
25. Drink more tea
Evidence
suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that
the more tea you drink, the sharper your ageing memory is. Tea’s secret is no
mystery. The leaves are packed with compounds able to penetrate the blood-brain
barrier and block neuronal damage.
One particular green tea antioxidant can block the toxicity of
beta-amyloid, which kills brain cells. Make a point of drinking black and green
tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.
Courtesy
Mr. Suresh Palta, New Delhi
