Alzheimer’s disease, according to many experts, is becoming an epidemic year after year. If in 2014 there were 36 million people in the world with this diagnosis, then by 2018 the figure approached 50 million. The disease is characterized by a progressive decline in intelligence, memory impairment and personality deformation caused by impaired brain function, so only 25% of patients are aware of their problem. Despite the fact that the pathology is incurable, its manifestations can be prevented or reduced.
To slow down the development of the disease, it is important to notice the symptoms at an early stage and immediately start treatment.
Symptoms of Alzheimer’s disease
- Memory lapses
Short-term memory is most often affected in the elderly. A person with Alzheimer’s disease can forget where he or she put a certain thing, what he or she talked about with relatives yesterday, what he or she did in the morning, etc. Long-term memory problems gradually begin to occur as well.
- Difficulties in planning
There are problems in making appointments, planning trips to the clinic or other events.
- Inability to fulfill daily rituals
Gradually, the person begins to lose self-care skills. The simplest actions such as brushing teeth, combing hair, washing up, washing dishes, using household appliances are forgotten.
- Difficulties with time and distance
An elderly person may forget which route they took to get to work, where the nearest grocery store is, when they last met with relatives, etc. In this condition, he or she should not be allowed out of the house without supervision, even for a simple walk near the entrance.
- Speaking and writing disorders
An elderly person’s vocabulary narrows, he or she often pauses to recall words, which makes spoken speech intermittent.
- Impaired logical thinking
An elderly person with Alzheimer’s disease may dress inappropriately for the weather, put inedible things in the refrigerator and perform many other actions that cause bewilderment to those around them.
- The appearance of compulsive movements
In many elderly people against the background of the above disorders there is a desire to constantly shift things, and later it may be difficult to find them. There is fidgeting, restlessness, confusion or irritability.
Prevention of Alzheimer’s disease
- Regular physical activity
People 65 years of age and older should spend at least 150 minutes per week engaging in moderate-intensity physical activity, or at least 75 minutes per week engaging in high-intensity aerobics or similar moderate- to vigorous-intensity physical activity. Each activity should last at least 10 minutes. People in this age group with joint problems should do balance exercises that prevent the risk of falls 3 or more days a week. Strength exercises that involve major muscle groups should be done 2 or more days a week. If older adults are unable to do the recommended amount of physical activity due to health reasons, they should exercise according to their physical abilities and health status.
Even a moderate amount of physical activity can help slow the progression of one of the most dreaded diseases of aging.
- Mental exercise
Since Alzheimer’s disease is primarily associated with memory decline, working to keep intellectually active is one of the most important preventive actions. Learning new information, reading books, learning languages, and memorizing poems are not only fun but also beneficial at any age. In addition, cognitive training and practices – solving scandals, finger gymnastics, various exercises for concentration of attention – will help to train memory.
- Balanced diet
Patients with Alzheimer’s disease should not follow any special diet. The diet should be varied and balanced. It is necessary to include fresh vegetables, fruits and herbs in the diet. Plant foods contain not only fiber, but also the flavonoid fisetin – a substance that has an anti-inflammatory effect and prevents cell aging. Especially useful are strawberries, blueberries, pomegranate, mango, yellow pumpkin and red peppers.
We should not forget about the benefits of seafood. Sea fish – a rich source of protein and polyunsaturated fatty acids, which participate in the process of cell renewal, prevent the formation of blood clots, and contribute to the protection of neurons. It is desirable to include seafood in the diet at least twice a week.
- Controlling stressful situations
Many older adults are susceptible to depression or depressed moods due to a change in status, retirement from a favorite job, or declining health due to chronic illness. Moods need to be learned to be controlled. Stress has been shown to increase the risk of dementia by 135% if even mild cognitive impairment is present.
- Positive attitude
A sense of humor and laughter can prolong intellectual “youth”. Every person should have a circle of activities that allow them to distract from daily worries and relax the soul: socializing with children and grandchildren, reading books, visiting hobby groups, hobbies, etc.
- Meditation practice
The ability to distract oneself from everyday life helps to reduce nervous tension and stress. Older people who practice yoga are much less prone to atrophic brain changes than those who are not used to relaxation.
- Full sleep
The nervous system needs at least 7-8 hours of sleep per night to function properly. Sleep disorders are not a sign of age-related changes, but of a pathology that needs to be corrected. In particular, lack of sleep leads to increased production of the hormone cortisol, which is directly related to Alzheimer’s disease.
- Quitting bad habits
In 2014, WHO published official statistics according to which smokers suffer from dementia 45% more often than their non-smoking peers. In addition to its negative impact on the central nervous system, tobacco smoking contributes to cardiovascular, pulmonary and other diseases.
- Consumption of freshly squeezed juices
This habit should be a part of every health-conscious person’s life. In 2006, a large-scale study showed that drinking fruit and vegetable juices more than 3 times a week reduces the risk of Alzheimer’s disease by 76%.
- Vitamin intake
Doctors recommend paying attention to vitamins of the B group, as well as A, E, K and PP. Multivitamin complexes should be taken regularly. For the prevention of Alzheimer’s disease, vitamin K is considered especially valuable. It is rarely included in pharmacy preparations, but its deficiency can be compensated by eating figs, spinach, parsley, kiwi, cucumbers and cabbage.
- Limit sugar intake
Not so long ago, doctors established a link between Alzheimer’s disease and diabetes mellitus. Some specialists in their works even use a new term. Thus, it is directly stated that “type 3 diabetes mellitus is Alzheimer’s disease, which occurs as a result of insulin resistance of brain cells”.
Regular check-ups
Early diagnosis of cognitive impairment will allow you to start treatment in time and prevent the development of Alzheimer’s disease. Take care of yourself, have regular medical check-ups, and you will give your children and grandchildren another 10-20 years of full socialization.
Conclusion
Although Alzheimer’s disease remains incurable today, lifestyle changes can significantly reduce the risk of developing it or slow the progression of the disease. Regular physical activity, mental training, a balanced diet, stress control, and adequate sleep are all simple but effective measures that can help keep your brain healthy for years to come. It’s important to remember that prevention is a process that requires constant effort, but every right decision and taking care of your body can make a big difference in your quality of life in old age. Early diagnosis and regular medical examinations allow you to identify the first signs of cognitive impairment in time and start treatment in a timely manner. After all, a healthy lifestyle is not only a guarantee of long life, but also the preservation of mental clarity throughout life.
