Alzheimer's Prevention

Alzheimer's Prevention 

 Alzheimer’s disease is a form of dementia that affects 6.5 million people in the United States. Alzheimer’s disease is not a normal part of aging. The exact causes of Alzheimer’s are not yet clear. However, scientific evidence is starting to show healthy behaviors may lower the risk, possibly delay the onset of Alzheimer’s.

 Whether you live in your own home, a retirement home, or an independent senior living community, you can take steps to reduce your risk of Alzheimer’s disease. 

 How to Reduce Your Risk of Alzheimer’s Disease

According to the Centers for Disease Control, you can help reduce your risk of Alzheimer’s by making a few smart lifestyle choices. Attend to this list of 10 health foci to lead a healthy, independent life as you age:

1. Get enough sleep. Sleeping six to eight hours a night prevents dementia and Alzheimer’s. According to a study by Harvard Medical School, researchers found that “individuals who slept fewer than five hours per night were twice as likely to develop dementia, and twice as likely to die, compared to those who slept six to eight hours per night.”
2. Stay mentally well and socially active. People who have had periods of depression in their life have a higher risk of developing dementia. Social isolation can greatly increase your risk for Alzheimer’s disease. Maintain your independence by making the time to socialize. Build a strong social circle and enjoy regularly planned activities to build up your brain’s ability to relieve stress and improve your mood.
3. Follow an anti-inflammatory diet. According to a recent study published in  in the journal JAMA Network Open, eating an anti-inflammatory diet of whole grains, fruits and vegetables lowered the risk of dementia by 31%. This benefit also extended to people already diagnosed with type 2 diabetes, heart disease or stroke.
4. Be physically active. Exercise and movement, including both aerobic and strength-building activities are helpful in preventing Alzheimer’s. Each helps to improve brain function, reduce the risk of depression and anxiety. As a bonus, more physical activity helps you sleep better.
5. Avoid excessive drinking. For some, one of life’s greatest pleasures is enjoying a glass of wine or a refreshing cocktail. If you regularly drink alcohol, try to do so in moderation.
6. Stop smoking. It’s never too late to quit smoking. Whatever your age, quitting smoking can help you maintain brain health and reduce your risk of heart disease, cancer and lung disease.
7. Manage blood sugar. If you are diabetic or prediabetic, keep your blood sugar in range of 80 to 130 mg/dL before meals or less than 180 mg/dL after meals.
8. Maintain a healthy body weight for you. There is a correlation between obesity and risk for Alzheimer’s and other dementias. Scientists noted this is especially important for men with high levels of midsection fat. Attending to items 1-4 on this list is a good guide for improved health outcomes.
9. Prevent and manage high blood pressure. Millions of American adults have high blood pressure. Two proven strategies to control blood pressure are to avoid excessive weight and/or take doctor-prescribed medication.
10. Prevent and correct hearing loss. Recent studies show that people who develop hearing problems during mid-life have an increased risk of developing Alzheimer’s disease.  Get your hearing tested and consider hearing aids to maintain your hearing level. 

Horizon House, an independent living community in Seattle, is focused on your long-term wellbeing to help you live your best life. If you’re considering joining our active senior living community, please contact us to schedule a time to visit. You’re sure to love our wide array of social, social-emotional, and practical support services available for independent seniors in the Seattle area.