Alzheimer's - How to prevent it
We all fear losing our memory. What if one day you forget your child’s name or how to wear your shirt?
Alzheimer’s is not just about forgetting.
It is about losing your sense of self. Who you are. Your past, your stories, your people. Everything that makes you, you.
What causes this to happen?
The most common view is that Alzheimer's is caused by the build-up of beta-amyloid plaques and tau tangles in the brain. These toxic proteins disrupt communication between neurons and eventually kill them.
But this doesn’t happen overnight. The process begins years, even decades before symptoms show. That means you have time. Time to act.
So what can you do?
Start by moving your body. Exercise increases blood flow to the brain and promotes the release of BDNF. BDNF is a protein that supports neuron growth.
People who walk, swim or cycle for just 30 minutes a day lower their risk of Alzheimer’s dramatically.
Sleep is equally important. Your brain uses deep sleep to clean itself. During this phase, the waste system flushes itself out, removing beta-amyloid.
If you are sleeping poorly or not enough, this process is impaired.
What you eat matters. A diet rich in good fat, green leafy vegetables, berries, nuts, and fish has been shown to reduce cognitive decline.
The brain is made mostly of fat. It needs good fat to function. It also needs antioxidants and polyphenols to fight inflammation.
Chronic stress is another silent killer. When you are constantly anxious or wired, your cortisol levels remain elevated. Over time, this damages the hippocampus. Your hippocampus is responsible for memory.
Meditation, time in nature, or simply laughing with friends can bring cortisol down.
Finally, keep your brain busy. Learn a new language. Play an instrument. Solve puzzles. The brain, like any muscle, thrives on challenge and novelty.
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