Alzheimer's disease is a health problem that is increasing rapidly in an ageing society. Many people think that forgetfulness is a normal matter of growing old, but in truth Alzheimer's disease can be prevented if we understand the correct methods. Adjusting the behaviour of living from middle age can reduce the risk significantly. This article will recommend ways of preventing Alzheimer's disease comprehensively, so that you have a strong brain and good memory throughout life.
Getting to know Alzheimer's disease, the silent danger that destroys memory
Alzheimer's disease is the form of dementia met most often. It results in the patient losing memory, the ability to think and analyse, and the skills of living daily life. This disease usually arises together with the problem of cerebrovascular disease, since insufficient circulation of the blood nourishing the brain will hasten the accumulation of abnormal proteins in the brain. Understanding the difference in the symptoms and the importance of prevention will help us prepare to deal with it suitably.
How does Alzheimer's differ from forgetfulness according to age?
Normal forgetfulness according to age may be forgetting the name of a person one is not familiar with, or forgetting where one has put something, but still being able to recall it later. Alzheimer's disease, on the other hand, results in forgetting important events, becoming lost in familiar places, forgetting how to use everyday equipment, and a change in personality. These symptoms will grow worse and worse, and greatly affect the living of daily life.
Why is "prevention" more important than "treatment"?
At present there is still no medicine that treats Alzheimer's disease so that it heals completely; the medicines that exist help slow the degeneration only a little. Prevention is therefore the best way of dealing with this disease. Changing the behaviour of living can reduce the risk by as much as 30-40%, and also helps increase the quality of life in old age.
Check! The risk factors for Alzheimer's disease that you can and cannot control
Knowing the risk factors will help us plan prevention suitably. The risk factors are divided into two main groups, namely the factors we cannot change and the factors that can be improved by changing behaviour.
Risk factors that cannot be changed:
- Age — the risk doubles every 5 years after the age of 65 years
- Heredity — the APOE4 gene increases the risk, but does not mean that one will certainly have the disease
- Sex — women are at slightly higher risk than men
Risk factors that you can adjust:
- Underlying conditions — diabetes, high blood pressure, heart disease, and obesity
- Risky behaviour — smoking, drinking too much alcohol
- The pattern of living — insufficient sleep, lack of exercise, not caring for mental health
12 ways of preventing Alzheimer's disease
Preventing Alzheimer's disease requires caring for health in every dimension — the body, the mind, and the brain. These various methods of prevention are supported by medical research and can be put into practice in daily life.
Group 1: Caring for physical health (Physical Health)
1. Exercise regularly (Aerobic Exercise)
Aerobic exercise is the most effective way of preventing Alzheimer's disease. Exercise increases the circulation of blood nourishing the brain, stimulates the creation of new brain cells, and increases the size of the hippocampus, which is an important part of remembering. It is recommended to exercise at least 150 minutes a week, for example brisk walking, swimming, dancing, or cycling.
2. Sleep and rest with quality
Sleep of good quality helps clear away the toxic substances accumulated in the brain during the day, including the amyloid and tau proteins connected with Alzheimer's disease. One should sleep 7-9 hours a night, avoid using electronic devices before sleeping, and create an environment suitable for rest.
3. Protect the head from concussion
Concussion of the head increases the risk of having Alzheimer's disease in the future. One should wear a crash helmet when riding, wear a seat belt in a car, prevent falls in older people, and avoid sports with a high risk of concussion of the head.
4. Pay attention to the health of the hearing (do not let the ears grow dull)
Loss of hearing increases the risk of dementia, since it makes the brain work harder in processing sound. One should have the health of the hearing examined regularly, avoid very loud sound, and use a hearing aid if necessary.
5. Control the underlying conditions (blood pressure, diabetes, lipids)
Coronary heart disease and diabetes greatly increase the risk of Alzheimer's disease. One should control the level of sugar in the blood, the blood pressure, and the level of cholesterol so that they are within the normal range, by taking medicine as the doctor prescribes, exercising, and controlling the diet.
Group 2: Nutrition and food for the brain (Nutrition)
6. Eat food that nourishes the brain
The MIND Diet, which results from the combination of the Mediterranean diet and the DASH Diet, helps reduce the risk of Alzheimer's disease by as much as 53%. One should emphasise green leafy vegetables, berries, nuts of various kinds, fish, chicken, olive oil, and whole grains.
7. Reduce sweet foods and processed fats
Food high in sugar and processed fat increases inflammation in the body and the brain. One should reduce sweets, sweet drinks, fried food, and processed food containing trans fat, replacing them with fresh food cooked at home.
Group 3: Exercising the brain and mental health (Cognitive & Mental Health)
8. Keep learning new things
Learning throughout life helps create new connections in the brain and increases the flexibility of the brain. Try learning a new language, learning music, reading books, or developing new skills. Activities that challenge thought will help build the brain up so that it is strong.
9. Train the brain with games or challenging activities
Brain-training games, puzzles, sudoku, chess, or activities requiring analytical thought help preserve the sharpness of the brain. Changing the activity from time to time will help stimulate the various parts of the brain to work in balance.
10. Meet people and go into society
Having social interaction helps stimulate the brain and reduce the risk of depression. One should keep up relationships with family and friends, take part in community activities, or do voluntary work. Conversation and sharing experiences help build up good mental health.
11. Manage stress and care for mental health
Chronic stress destroys brain cells and increases the risk of dementia. One should find a way of managing stress that suits oneself, such as meditation, yoga, listening to music, or activities that bring relaxation. If there are symptoms of depression, a specialist should be consulted.
Group 4: Avoiding risky behaviour (Risk Avoidance)
12. Give up smoking and limit the drinking of alcohol
Smoking increases the risk of Alzheimer's disease by as much as 2-3 times. One should give up smoking as soon as possible. As for alcohol, if one drinks, one should drink in a suitable quantity, that is, women not more than 1 glass a day, and men not more than 2 glasses a day.
Treating Alzheimer's with a team of specialist physicians
Although prevention is the most important thing, if there are abnormal symptoms a specialist physician should be consulted as soon as possible. Diagnosis and treatment in the early stage will help slow the degeneration and preserve the quality of life for longer. At PYONG Rehabilitation Clinic we have specialist physicians ready to give advice and plan the care of the health of the brain comprehensively.
Frequently asked questions (FAQ)
Understanding Alzheimer's disease and its prevention usually involves several questions that people wonder about. The following answers will help you have correct information for caring for the health of the brain.
From what age should the prevention of Alzheimer's begin?
Prevention should begin from middle age, or about the age of 40-50 years, since the changes in the brain begin about 10-20 years before there are symptoms. Building good habits from a young age will give the greatest benefit, but beginning prevention at any age is still better than not preventing at all.
Is screening for Alzheimer's necessary?
For ordinary people who have no symptoms, screening does not have to be done regularly. But if there is a family history of Alzheimer's disease, or there are high risk factors, a doctor should be consulted about screening. Regular assessment of memory and of the capacity of the brain will help abnormality be detected sooner.
If there is someone in the family with Alzheimer's, how can it be prevented?
Although the risk from heredity is higher, the risk can still be reduced by following the methods of prevention intensively, emphasising exercise, eating food that is good for the brain, learning throughout life, and controlling the underlying conditions. Besides this, a doctor should be consulted about genetic testing and about following up health closely.
In summary
The ways of preventing Alzheimer's disease are not complicated or too difficult, but they require determination and regularity in practice. Exercising regularly, eating food that is good for the brain, sleeping with quality, learning new things, and caring for mental health are the important foundations of prevention. Begin caring for the health of your brain from today, for good memory and a lasting quality of life in old age. At PYONG Rehabilitation Clinic we have physicians specialising in rehabilitation medicine ready to help restore the capacity of the body, so that you are able to care for the health of your brain effectively.