The Cause of Alzheimer’s is not know, although the problem appears to involve abnormal breakdown of acetylcholine (an important neurotransmitter in the brain). Some studies suggest it may be related to an accumulation of aluminum in the brain.
“Right now, there’s no proven way to prevent Alzheimer’s disease. Research into prevention strategies is ongoing. The strongest evidence so far suggests that you may be able to lower your risk of Alzheimer’s disease by reducing your risk of heart disease” (May Clinic).
This quote really scares me to death. My great grandfather had Alzheimer’s, my grandfather is suffering from it now. “Researchers do not know the exact cause of Alzheimer’s disease, but it is most likely due to a combination of a variety of genetic and other factors” (Web MD). So with it not be preventable and genetic you can see why I am a little scared here. Well there are some things I am doing to combat this and hopefully reduce my risk of suffering from this horrible disease.
Just like your weight and body type your genetic make-up makes up 10% of your success when trying to loose weight. Most of your success in losing weight and maintaining your weight is due to your Nutrition or in other words LIFESTYLE!
So, if you have a history in your family of having Alzheimer’s Disease you can take these 6 steps and create a healthy lifestyle to help you better prevent you from suffering from it. The health of your brain, just like the health of your lungs, heart, and body depend on many factors. Here are 6 factors or areas you can improve on to help you.
1. Regular Exercise – “According to the Alzheimer’s Research Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50%.” I know most may not know how to exercise or find it boring so here are few things you can do.
Commit to walk/run a 5k: This a a great way to get out and exercise in fact there are “Couch to 5k” groups that help you train for 5ks. Actually I will be starting one in the Deltona and Deland area in Jan for the Deland Hospital’s 5k.
You need at least 30 minutes of exercise at your pace. Now once you start getting in better shape you have to increase your intensity not your time.
Include balance and coordination exercises.
2. Healthy Diet – Your diet is so important in your overall health. Your brain needs a nutritious diet including lean protein, and fresh vegetables.
Avoid trans fats and saturated fats
Get plenty of omega 3 fats – if you have to supplement that is fine take a supplement I do and I eat a lot of fish also.
Take a Vitamin Supplement – Not synthetic Nor Crystalline/Extracted – You need a Whole Food Supplement.
3. Mental Stimulation – You want to make it a point to things throughout your life to stimulate your brain. There is evidence shown that those who continue learning new things throughout their life and challenge their brains are less likely to develop Alzheimer’s disease and dementia.
Play games, put puzzles together. Work on Brain Teasers.
Learn something new: Study a different language.
Take and do new things, not so much in a routine but try different routes or new ways to go.
4. Quality Sleep – Not only your brain but your whole body needs proper sleep in order to function at it’s optimum levels. Sleep deprivation does a lot of no good leaving you cranky and tired to say the least and impairs your ability to think and solve problems.
Quiet your inner self talk at night. When you are stressed, or feeling waves of anxiety try reading, or stretching on the floor. You could even do some yoga, this will do both of those just mentioned. Try meditation or what I do is Stretch while I am praying.
Establish a regular sleep schedule and a bedtime ritual. take a hot bath, (then stretch), write in your journal or read a little bit.
Take the TV out of the room: you want to reserve your bed for sleep and well.. the other but NO TV.
If you suffer from insomnia you might need to skip the naps. For older adults it can be a great way to recharge for the end of the day.
5. Have an Active Social Life – As humans we don’t thrive in isolation. We were created to be in community with each other to engage with each other and love and receive love from others.
Join a club
Get to know your neighbors
Join a small/life group in your church
Take group classes – dance, piano, exercise classes
6. Stress Management – Stress not only takes a toll on your health but it also takes a toll on your brain. Leading to shrinkage in a key memory area of the brain known as the hippocampus, hampering nerve cell growth, and increasing your risk of Alzheimer’s disease and demential.
Breathe: you need to learn to breathe especially in high stress times. You need to take 10 deep breaths when you are stressed.
Schedule daily relaxation activities
There are 6 things you can do to better your chances to NOT get Alzheimer’s. I firmly believe in all of these and I continue to do these especially the supplements. Not only am I taking Whole Food Vitamins from Shaklee, but I am taking extra B-Complex (for many reasons including this one) and Memory Optimizer and Mental Acuity Plus to do all I can to prevent this awful disease. You can click here to view these supplements to better help you or a loved one. www.drtreyandbeckyhimes.myshaklee.com
If we can help you in anyway please let us know.
Your Life – Your Health – Your Journey