13 recommendations for the prevention of Alzheimer’s disease and dementia

  1. Learn the second (third, fourth) language.

Learning foreign languages helps to activate the processes of thinking. Studies show that polyglots are less likely to suffer from dementia.

  1. Drink fruit and vegetable juices.

These unique vitamin and mineral cocktails have a beneficial effect on all functions of our body.

  1. Eat more foods with vitamin K.

Vitamin K plays an important role in the prevention of Alzheimer’s disease and premature aging. It is found in green leafy vegetables (such as spinach or cabbage).

  1. Control your stress.

Psycho-emotional stress increases the risk of dementia. Stress is especially dangerous for those who have other risk factors.

  1. Exercise regularly.

Exercise helps maintain the hippocampus, the area of the brain that suffers most from Alzheimer’s disease. The best ways to prevent dementia are walking, swimming, cycling, running, dancing. Exercising strengthens the whole body.

  1. Laugh more.

Scientists have proven that a positive mood and laughter are good for our thinking. Regular, long laughter has a cumulative effect on the body. If you laugh for at least thirty minutes every day, you can not only have a good time, but also prolong your life.

  1. Eat more fruits and berries.

Many fruits and berries contain a substance such as fisetin – an anti-inflammatory agent. This substance prevents cell aging and dementia. Mangoes and strawberries are especially valuable sources of fisetin.

  1. Meditate to prevent dementia.

Sometimes it is useful not to think about urgent matters and relax. Meditation can help reduce nervous tension. This is confirmed by tests for cortisol before and after meditation. And as we said, stress is incredibly harmful.

  1. Eat marine fish.

Marine fish is a well-known source of omega-3 fatty acids. These important natural substances are involved in the construction of cell membranes, prevent blood clots and protect neurons. It has been scientifically proven that high levels of omega-3 in the body delay the development of Alzheimer’s disease.

  1. Do not smoke.

Smoking has a negative effect on blood vessels, including the vessels of the brain, leading to poor blood supply and hypertension.

  1. Sleep 7-8 hours a day.

Every adult should sleep at least 7-8 hours a day so that the nervous system can recover. Chronic insomnia leads to hundreds of large and small disorders in the physiology of our body. Among them is an increase in the production of the cortisol, which is directly related to the development of Alzheimer’s disease.

  1. Limit sugar.

Sugar disrupts metabolism, preventing the proper absorption of carbohydrates. Excess sugar in the body makes you feel false hunger, which leads to overeating and obesity.

Increased sugar consumption provokes the development of type 2 diabetes. And diabetes is a factor that increases the risk of Alzheimer’s disease.

  1. Get regular medical checkups.

Early diagnosis of Alzheimer’s disease is the key to effective treatment.