Regular Exercise

According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce the risk of developing Alzheimer’s disease by up to 50% by stimulating the brain’s ability to maintain old connections as well as make new ones. It can also slow further deterioration in those who have already started to develop cognitive problems.

The exercises should involve a combination of cardio exercise and strength training. They can include balance and coordination exercises,  there is no need to go hard. Exercises keep you fit and help to circulate oxygen not just to your body but to your brain too. The combination of body and mind is perfect for the body function well.

If you are not that fit you can swim, do a light walk or a light yoga. Besides the benefits of exercises, you can socialize with people and that you make you feel better.

 

Eat Healthily

It is important to eat healthily. Try to avoid sugar. The abundance of sugar in the diet worsen memory and reduces the ability to learn. This is because the excess of sugar destroys neural connections in the brain. Products containing Omega-3 fatty acids such as fish, nuts, remove the consequences of the disorder.

Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.

Let’s end with the good news. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhances focus and concentration, and stimulates the production of endorphins, which helps improve mood.

Quick Note:
I have read a lot about Intermittent Fasting (IF) and it proves it has the benefits.  IF is not a diet or calorie restriction. It’s basically a pattern of eating by narrow down the window you eat each day so instead of eating every two or three hours, you narrow your window. Also when you are in the fast state, you increase your BDNF (brain-derived neurotrophic factor) by 400%. BDNF it is a natural protein we have that activate stem cells in the brain to make new brain cells. However, it has its risks too. A lot of people don’t drink water while in fasting. If you don’t drink enough water, you don’t reflush all the toxin generated in this process. You are causing more harm than good.
Some people instead lose only fat, end up losing muscles too or increase food intolerances and inflammation. It is important to eat properly after the fasting. For that reason, it is better to avoid unless you follow recommendations from a specialist.

 

Sleep well

During a full night sleep, brain cells remove toxic compounds dangerous to our brain.

When we are awake this process happen however is much more rapid from the sleeping brain. Sleep is part of the brain’s solution to the problem of waste clearance. A series of recent clinical studies suggest that among patients who haven’t yet developed Alzheimer’s disease, worsening sleep quality and sleep duration are associated with a greater amount of the amyloid-beta (protein that is made in the brain all the time) building in the brain. It is important to point out that these studies don’t prove that lack of sleep or poor sleep cause Alzheimer’s disease, they do suggest that the failure of the brain to keep its house clean by cleaning away waste like amyloid-beta may contribute to the development of the conditions like Alzheimer’s.

If a person never gets enough sleep, it has a devastating effect on their brain cells.

 

 

Avoid stress

Chronic or prolonged stress can take a heavy toll on the brain, leading to shrinkage in a key memory area, hamper nerve cell growth, and increase the risk of Alzheimer’s disease and dementia.

It also contributes to a person feeling irritation, anxiety, tension and often being distracted and it can lead to heart’s problem.

The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of managing stress. Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.