Protect your mind: How your lifestyle choices can guard against Alzheimer’s disease

Benefits of exercise: Moving your body is vital for brain health. Exercise improves blood flow to the brain, promotes the growth of new brain cells, and enhances memory and cognitive function (Image: Canva)

Alzheimer’s begins with subtle memory loss and can progress to severe impairment, affecting daily activities as it disrupts brain functions like memory, thought, and language. Years before symptoms emerge, changes in the brain can silently begin, setting the stage for Alzheimer’s disease. Studies increasingly suggests that healthy habits known to prevent conditions like cancer, diabetes, and heart disease may also lower the risk of cognitive decline associated with Alzheimer’s.

Here is how you can prevent Alzheimer’s disease with the help of lifestyle changes:

Follow plant-based diet: Eat a diet rich in fruits, vegetables, whole grains, and healthy fats. It provides essential nutrients that support brain function. Antioxidants in these foods help protect brain cells from damage, potentially reducing the risk of Alzheimer’s.

Stay active: Moving your body is vital for brain health. Exercise improves blood flow to the brain, promotes the growth of new brain cells, and enhances memory and cognitive function. Aim for at least 150 minutes of moderate exercise per week to reap these benefits.

Quit smoking: Smoking fastens cognitive decline and increases the risk of Alzheimer’s. Quitting smoking improves circulation and reduces inflammation, protecting brain cells and lowering the risk of dementia. Studies have shown that former smokers have a reduced risk of Alzheimer's compared to current smokers.

Sleep well: A good and sufficient sleep is essential for brain health and cognitive function. During sleep, the brain consolidates memories and removes toxins that accumulate during the day. Aim for 7-9 hours of sleep each night to support optimal brain function and reduce the risk of Alzheimer’s.

Maintain blood sugar levels: High blood sugar levels can damage blood vessels and increase the risk of cognitive decline. Chronic hyperglycemia contributes to inflammation, oxidative stress, and the formation of advanced glycation end products (AGEs), which can impair brain function and accelerate neurodegeneration. Manage blood sugar through a balanced diet low in refined sugars and carbohydrates, among other things.

Keep yourself busy: Engaging in mentally stimulating activities, such as reading, solving puzzles, learning new skills, or socialising, helps build cognitive reserve. This reserve refers to the brain's ability to compensate for age-related changes and pathology by reorganising neural networks or using alternative strategies.

Maintain cholesterol levels: High cholesterol levels, especially low-density lipoprotein (LDL) cholesterol, contribute to atherosclerosis (hardening and narrowing of the arteries) and reduce blood flow to the brain. Reduced cerebral blood flow increases the risk of vascular dementia and may contribute to Alzheimer’s disease. Maintain healthy cholesterol levels through a diet low in saturated fats and cholesterol, regular aerobic exercise, and medications such as statins if prescribed by a healthcare provider.