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7 Great Habits to Reduce the Risk of Alzheimer’s

It is estimated that Alzheimer's disease affects more than 5 million Americans and as many as 44 million people worldwide. It can be a devastating diagnosis for both the individual and their family. But, the good news is that there are some things you can do to help reduce the risk of it happening in your life or the lives of those close to you.

Habits such as getting enough sleep, exercising, learning new things, reducing stress, and socializing with friends and family members have all been shown to reduce the risk of developing this debilitating illness. We will discuss seven habits today that have been shown to be vital strategies in reducing Alzheimer's risk!

7 Habits to Help Reduce the Risk of Alzheimer's!

  1. Sleep

    Older woman sleeping in bedMaking sleep an important part of your habit regimen will help reduce the chances of getting Alzheimer's. Sleep helps to clear our brains of toxins that build up during the day. It helps with mood and mental health as well. One way to increase your chances of not getting Alzheimer's disease is by maintaining a regular sleep pattern. Studies show that people who maintain regular sleep patterns are up to 30% less likely to develop Alzheimer's.

    Sleep helps clear our brains of toxins that are released during the day. It also helps with mood and mental health. Sleep deprivation can lead to an increased risk of depression or anxiety, resulting in increased stress and feelings of isolation, which themselves can affect cognitive function and memory. To reduce your risk of Alzheimer's disease, make sleep a priority.
    Create an environment that will promote good sleep habits, such as having blackout curtains or wearing earplugs if you're sensitive to noise. Establish a bedtime routine and turn off all electronics at least 30 minutes before going to bed in order for the brain to wind down.

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  2. Exercise

    Getting at least 30 minutes of exercise three times per week can help reduce the risk of Alzheimer's in many ways. It reduces stress, lowers blood pressure, and increases good cholesterol levels while improving memory function. Even if you don't have time to get 30 minutes of exercise every day, try to fit in some stretching or short walks. It is important if you want to reduce your risk of developing Alzheimer's disease.

    It is not always easy to find 30 minutes per day in a busy week for exercise, but this is an important part of staying healthy. When it comes down to it, people who perform regular exercise are less likely to develop the disease than those who don't.

  3. Learn New Things

    Senior people attending business trainingLearning new things can help to reduce the risk of Alzheimer's disease. Studies have shown that people who continue to learn are less likely to develop this illness as they age because it helps them stay mentally active and socially engaged, which keeps their brains stimulated and healthy to maintain cognitive function for longer periods of time. Try learning a new language, a musical instrument, how to draw, or even consider taking a class at a local community center or school!

  4. Reduce Stress

    Do you feel tension in your head? Have you ever heard of people with Alzheimer's disease having a long history of stress throughout their lives? Well, they're not imagining it. Stress has been proven to cause damage on a cellular level, which may lead to symptoms like forgetfulness and mood swings. Luckily, there are simple ways for anyone who feels stressed out often or even just occasionally.

    Get enough sleep at night by establishing regular bedtimes and turning off screens before going into bed; taking time every day for relaxation activities such as yoga, meditation, deep breathing exercises, or hot tea after breakfast - these can all help reset our bodies' natural balance between feeling relaxed and being alert (or stressed). You owe yourself some downtime!

    Click here to learn more about strategies to reduce stress!

  5. Socializing

    older male friends enjoying time together over a mealSocializing is a great way to reduce your risk of dementia. Studies have shown that socialization helps combat feelings of isolation, which can lead to developing this condition. It has also been found as one of the many factors in reducing your chances of developing Alzheimer's disease or dementia.

    Socializing with other people not only strengthens bonds between you and those around you. It also benefits everyone involved by decreasing depression rates, increasing happiness levels (which will help reduce stress), improving physical health due to an improved immune system resulting from exposure to bacteria/viruses, and more!

    We all know that feeling when you're sitting in your house by yourself on a Saturday night. It's lonely, and it feels pointless to be alive or doing anything else besides watching TV alone and eating ice cream straight from the carton. Well, now there is good news for people like us!

    A recent study revealed socializing reduces dementia risk because isolation has been linked as a critical factor in developing memory loss later in life, but we don't have to go out every single day - just one hour per week can make an impact too!

  6. Eat Healthily

    two senior couple eating healthy vegetables outdoorsThe benefits of eating healthy are endless and can lessen your chances of developing several diseases. One such disease is Alzheimer's, which has been linked to obesity, diabetes, high cholesterol levels, and lack of exercise combined with poor diet choices.

    Alzheimer's has long been suspected of being caused by factors related to lifestyle. These include:

    • Unhealthy food intake habits like overeating or the consumption of certain foods that lead to weight gain

    • Physical inactivity leading to metabolic syndrome or type 2 diabetes

    • Increased blood pressure due to excessive salt intake from processed foods

    • Inflammation resulting from chronic stress-induced cortisol release, also known as "the belly fat hormone"

    • Too much alcohol consumption causing liver damage, etc.

  7. Don't smoke or drink alcohol excessively

    No smoking sign on windowThere is a direct correlation between smoking and drinking alcohol excessively and an increased risk of developing Alzheimer's. Though it is hard to say how much smoking and alcohol increase the risk, one thing we know for sure-these habits are not good for you. So stop smoking or drinking alcohol excessively, and you'll be on the right track. Click here to learn more about how to break bad habits

If you want to have a healthy brain and keep Alzheimer's disease at bay, there are some things that you can do. We hope this article has helped inform your understanding of the risk factors for developing Alzheimer's Disease and what interventions work best in reducing those risks. The key is remembering that it starts with taking care of yourself now so that when dementia or Alzheimer's does strike, we will be better prepared to cope. Ensure you eat healthily, exercise regularly, reduce stress by learning new skills or socializing more often, and get adequate sleep each night. And if all else fails, what then? Read! It may sound like an old wives' tale, but reading is really good for our brains because it helps stimulate neural connections between different parts of the brain. You owe yourself some downtime!

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