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How To Lower Your Risk for Alzheimer’s Disease

Updated: Jan 25




Almost 6 million Americans are living with Alzheimer’s, and that number is expected to reach 14 million by 2050. It’s a condition that affects about 10% of seniors worldwide.


With that in mind, you may be wondering if you can prevent or delay Alzheimer’s and other forms of dementia, especially if you know someone who already has such conditions.


While some factors like age and genetics are beyond your control, research suggests that there are some things you can do to lower your risk.


Most of these lifestyle changes are also beneficial for your heart and your overall health, so they’re well worth the effort. Start now to maximize your chances of staying mentally and physically fit as you age.




Using Diet and Exercise:




1. Eat whole foods.🥕 While no special diet is necessary, you may want to try the Mediterranean or DASH diets that are often recommended for Alzheimer’s patients. In any case, get most of your calories from vegetables, fruits, lean proteins, and healthy fats.






2. Minimize empty calories.🍺 Cut down on white sugar and flour products that tend to trigger inflammation. Read labels and use healthy sweeteners like fruit and cinnamon.


3. Drink tea.🍵 While there are no magic foods, many studies show that drinking tea is associated with a lower risk of dementia, especially for those with a genetic predisposition. Start your day with a cup of hot or iced tea.


4. Limit alcohol. 🍹Alcohol can make the symptoms of dementia worse, and any heavy drinking can harm your brain. Seek professional help if you have trouble drinking responsibly on your own.


5. Lose weight. Being overweight or obese can double or triple your risk of Alzheimer’s. Limit your portions and choose foods high in fiber.


6. Work out regularly.🏋️‍♀️ A balanced exercise program can reduce your risk for Alzheimer’s by 45%, according to the Alzheimer’s Society. In addition to aerobics, train for strength and balance. Staying active throughout the day counts too, so take the stairs instead of the elevator.






Other Lifestyle Changes: