Eight Ways to Prevent Dementia

The idea of losing your ability to think clearly and remember people and places is a very scary thing for anyone who is getting older. Unfortunately Alzheimer’s Disease (AD) is on the rise in the U.S. (an estimated 4.5 million Americans live with dementia). But you should not feel hopeless; there are things you can do to prevent this common form of dementia or delay it from emerging. Genetics do play a role but how you live and eat can have a big effect on preventing the disease.


8 Ways to Prevent Dementia

1- Keep Your Heart Healthy: Small strokes result in vascular dementia. When the blood supply to the brain is altered it can adversely affect cognitive ability. To reduce your risk of stroke, control your blood pressure and cholesterol with an active lifestyle, a healthy natural diet and with medication, if you have to.

2- Get Enough Vitamin B: Individuals with AD tend to have higher blood levels of homocysteine, an amino acid that increases your risk of dementia. Eating foods that are high in B vitamins and folic acid keeps homocysteine levels under control. You can also take a multivitamin supplement that has vitamin B6, B12 and folic acid in it.

3- Eat a lot of Fruits and Vegetables: Fruits and vegetables have nutrients in them that can prevent brain damage. Eating a diet high in whole natural fruits and vegetables is a great way to keep your body healthy.

4- Exercise Regularly: Studies have shown that just 15 minutes of exercise three days per week can lower the risk of developing dementia. Walking for 30 minutes every day is a smart way to keep your body and mind healthy.

5- Eat Food high in Omega 3s: Eating fish once per week reduced the risk of AD according to a recent study that followed over 800 adults and eating even more omega-3 rich foods reduced the risk even further. Walnuts, flaxseed and soy are all high in omega-3s.

6- Challenge the Brain: Giving your brain a workout is a good way to lower your risk of AD. A person, who reads regularly, learns new things and solves puzzles exercises their brain, which can ward off decline.

7- Stay Socially Active: Older people who stay in touch with friends and have an active social life seem to preserve their brain function better that those who don’t get out and stay active. It’s important to keep in touch with family and friends, and talk to new people.

8- Keep Diabetes Under Control: You’re at a higher risk of developing AD if you have diabetes. Keep your blood sugar levels under control and take medication if you have to, to reduce your risk. Keep a healthy weight, watch your sugar intake and stay physically active.

These are some of the things that we can do to ward off disease. Living a healthy active lifestyle, eating right and not worrying about things that are out of your control (like getting older) will not only prevent disease but it will make you less stressed and concerned about it. I hope this list of 8 Ways to Prevent Dementia will help you take a more active approach to keeping yourself healthy.

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Best – Mike Cola

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About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York. Connect with Mike @ Google+

9 Responses to “Eight Ways to Prevent Dementia”

  1. Absolutely useful ways to prevent AD.
    Researchers had found that lower levels of vitamin B12 had more than four times the usual risk of Alzheimer’s(the senile dementia of the Alzheimer). So, in this case, it is recommended to get a healthy dose of vitamin b12 foods like Clams, Oysters, and Mussels.

  2. My grandmother recently passed away at the age of 92. She maintained a relatively healthy lifestyle by staying active and social.

    Alzheimer’s struck her late in life in the last 5 years. She was also the only one of her siblings to live as long as she did. Most of her siblings lived to be in their 70′s and early 80′s. It was because of her active lifestyle that I feel she lived as long as she did.

    So these points that you bring up in the article, in my opinion, are a good way to live and aspire to live if we want to live a long life.

    -Sam

  3. Good article to show why being healthy is just not about 6 pack abs.
    Also I believe having low body fat consistently is not healthy either… the body needs fats and the brain cell is essentially a fat cell so having really low BF can effect the area of the brain which contibutes to Alzheimer’s disease.
    raymond

  4. Having just started a website promoting weight training for baseball and having a father who is currently starting with the symptoms of dementia in find your information extremely useful and well researched. Keep up the great work. I will be back often.

  5. Mike,

    I have seen a lot of new research connecting dementia prevention and low intensity cardio. As you mentioned, walking a few times a week significantly decreases your risk of Alzheimer’s. I found this to be perhaps the most interesting item on the list.

    Alykhan

  6. Alzheimer’s Disease a common disease in the world and this topic eight ways to prevent dementia help me to know how to prevent & control this condition.keep my heart clean and eat fruit to control this disease is the most interesting thing to me.

  7. Good set of tips to fight a very challenging disease. None of these strategies are too difficult to implement in day-to-day life either. Best to start now.

  8. Especially in the later stages of the condition, affected persons may be disoriented in time (not knowing what day of the week, day of the month, or even what year it is), in place (not knowing where they are), and in person (not knowing who they are or others around them). Dementia, though often treatable to some degree, is usually due to causes that are progressive and incurable

  9. Thanks for these great tips Mike. My grandmother has dementia, so whenever my brain feels a little foggy, I start worrying:)
    I had a profound shift this week after some fogginess forgetting an appointment. I realized my brain fogginess was coming from dehydration. I was drinking way too much coffee, enjoying just a bit too much sugar and not drinking enough water.
    I know the brain is 80% water, so I decided to really hydrate and eat more brain foods. Within a week I felt clear again.
    It makes me wonder what chronic dehydration might play in alzheimer and dementia? My grandmother drank her black water ever day, a whole pot of it. hmmm~ I think I’ll pour me another glass of H2O:)