If you ask many aging adults what they fear most, Alzheimer’s disease indubitably makes the list in many cases. This is for good reason — the condition can steal away the years of a person’s life when they can finally rest from their labors and enjoy doing what they love. While you can’t change your genes, is there anything you can do to help reduce your risk?
Actually, you can do quite a bit. Most of the natural preventive treatments for Alzheimer’s benefit your overall health, so there’s no reason to delay adopting these habits. Here’s how you can lower your Alzheimer’s risk naturally.
1. Get Adequate Rest
Researchers disagree on why human beings need adequate sleep to survive, but anyone who’s ever tossed and turned all night has experienced the negative cognitive effects of sleep deprivation. Your mind needs sleep to repair itself as much as your body does, and insomnia harms your ability to think clearly.
Most adults need six to eight hours of sleep nightly, but your individual requirements are mostly dictated by biology. An occasional sleepless night is little cause for concern, but perpetual sleeplessness deserves a visit to the doc. Getting adequate rest is imperative to sound mental health and cognitive function.
2. Keep Your Body Moving
Health experts point to the value of regular physical exercise for preventing cardiovascular disease, but it can also help stave off Alzheimer’s. Researchers believe working out increases blood flow to the brain, meaning the organ gets bathed in life-giving oxygen regularly.
Adults who find movement difficult due to arthritis or other chronic pain conditions can stick to low-impact exercises like yoga, water exercise, tai chi and Pilates. Experts believe regular exercise can reduce the risk of developing Alzheimer’s by as much as 50 percent — which makes getting out and about to sweat worth it, right?
3. Reduce Consumption of Processed Foods
Living on a diet of processed foods like soda and lunch meats can increase your risk of developing Alzheimer’s, so cut back at the deli counter. When grocery shopping, aim to fill the majority of your basket around the periphery of the store with fresh veggies, fruits and lean meats in moderation. If you opt for a sandwich now and then, select uncured meats without a ton of artificial flavors and preservatives.
4. Give Your Mental Muscle a Workout, Too
Performing mentally stimulating tasks can stave off Alzheimer’s. If you adore crossword puzzles, invest in large-size ones for weak eyes or arthritic fingers or do a free crossword online daily to keep your mind running strong.
If you’ve always wanted to knit or learn to speak a foreign language, there’s no better time to do so than when your golden years approach. Anything that requires critical thought will help keep your mind young.
5. Party on (Responsibly)
As we age, we tend to withdraw from social activities as some friends pass away and others grow increasingly infirm. However, remaining social helps in preventing Alzheimer’s by keeping your mind’s relationship muscles strong. Sign up at a community center to exercise, learn new crafts and skills, and meet new friends. You can also sign up for free online meetup groups that can help you make friends with others in your generation.
6. Work for a Worthy Cause
Research indicates those who have a mission in life age better than those who do not — love him or no, all you need to do is try keeping up with U.S. Sen. Bernie Sanders’ hectic campaign schedule to see this principle in action. If there’s a charitable cause you feel strongly about, get involved with others who care about it to ward off Alzheimer’s disease.
If you love four-legged friends but are leery of adopting one as an older adult, you can volunteer at your local Humane Society to walk dogs and socialize kitties. If you’re passionate about protecting our planet, get involved in highway cleanup efforts or volunteer on local city council boards to investigate ways to make your community more sustainable.
7. Spend Time With the Grandchildren
Ask any teacher, and they’ll tell you working with kids helps keep them young at heart. Youth have a way of seeing the world through new, fresh eyes unfettered by decades of struggle and toil.
If you’re lucky enough to have grandchildren nearby, offer to watch them as often as possible to reduce your Alzheimer’s risk. If you have none or they live too far away to visit often, consider volunteering at a local preschool or elementary school. Teachers today need all the help they can get, and most will welcome you with open arms.
Staying Young at Heart and Preventing Alzheimer’s
Alzheimer’s can look like a frightening condition, but fortunately, people can take specific actions to prevent it. By getting and staying active mentally, physically and emotionally, you can improve your chances of making your senior years the best ones yet!
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