7 Ways to Reduce the Risk of Alzheimer’s Disease

1. Eat a Healthy Diet

The average American consumes 3,600 calories per day, which is more than double the recommended amount of 1,600 calories. This can increase weight gain and cause heart disease and diabetes risk.

The best way to reduce your risk of Alzheimer’s disease is by eating a healthy diet with plenty of fresh fruits and vegetables.

This includes fruits such as blueberries and strawberries, which contain anti-inflammatory properties. According to Pub Med Central, these colorful fruits can play an important role in delaying the effects of .Alzheimer’s disease.

2. Get Regular Exercise

Regular aerobic exercise is an integral part of helping prevent Alzheimer’s disease. It can also help to control high blood pressure and diabetes.

Exercises, such as walking daily for 30 minutes or taking long walks several times per week, are ideal aerobic exercises. Also, try:

• playing tennis
• hiking
• swimming
• dancing
• gardening, etc.

According to experts, these activities can reduce your risk of multiple diseases.

3. Avoid Smoking

Don’t smoke cigarettes. Smoking contributes to many health problems, including heart disease and lung cancer, which are the leading causes of premature death in the U.S., according to the Centers for Disease Control and Prevention (CDC).

4. Don’t Get Too Much Sunlight

Exposure to ultraviolet radiation from sunlight is a significant risk factor for developing Alzheimer’s. People with too much sun exposure have a higher risk of developing the disease than those with less sun exposure.

Some studies have shown that people with a history of vitamin D deficiency are also at increased risk of developing Alzheimer’s disease.

To reduce your risk of getting Alzheimer’s, avoid direct sun exposure between 10 a.m. and 3 p.m., when UV rays are strongest. Wear sunscreen with an SPF rating of 30 or higher, and wear sunglasses outdoors if desired.

5. Drink Less Alcohol

Alcohol can cause the brain to shrink, leading to memory loss and dementia. Therefore, the risk of developing Alzheimer’s is higher when drinking alcohol.

Alcohol also contributes to weight gain. If you already have a few extra pounds, drinking too much can increase your risk of Alzheimer’s disease.

6. Practice Mindfulness and Meditation

This may sound like an odd way to live your life, but it is an effective way to reduce your risk of Alzheimer’s disease.

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgemental.

Meditation offers a similar experience without the rigor or effort of mindfulness practice; however, it requires some training and practice to become proficient at it.

We use mindfulness and meditation as preventative measures for many conditions. These include stress-related illnesses like anxiety and depression. However, they can also be used as a treatment for symptoms such as insomnia or pain relief from arthritis or other joint issues.

7. Keep Cholesterol Levels Under Control

Get your cholesterol checked every two years if you’re a man or once every year if you’re a woman, starting at age 40. If your cholesterol is high, take some steps to lower it by changing your diet and reducing your intake of animal products. 

Talk with your doctor about how much cholesterol is putting yourself at greater risk for heart disease, stroke, or Alzheimer’s disease.