5 Lifestyle Tips to Lower Your Risk for Alzheimer’s Disease

Did you know you can reduce your risk of Alzheimer’s Disease by making lifestyle modifications? Eating a well-balanced diet and regular physical activity may lower risk by 60%!

Numerous risk factors have been associated with Alzheimer’s disease and dementia. Unfortunately, some risk factors, such as age and gender, you cannot control. However, there are certain lifestyle factors that you do have control over and can make changes to reduce your risk of developing this disease.

A diet high in saturated fat, sugar, and salt has been associated with an increased risk for dementia, while a diet full of colorful fruits and vegetables may reduce your risk! That is because the colors in vegetables and fruits are comprised of various chemicals that your body needs to function properly.

5 Lifestyle Modifications to Reduce Your Risk

There are 5 healthy lifestyle factors that researchers have found that could lower your risk for dementia. It is suggested that the more changes that you make, the lower your risk.

Physical activity: Regular, consistent, moderate exercise can lower your risk when compared to a sedentary lifestyle. The key is finding an exercise that you enjoy doing and making it a fun activity, rather than a chore.

Smoking: If you are a smoker, it is recommended that you quit as soon as possible. People who quit smoking or have never smoked have shown to have a lower risk of developing the disease.

Alcohol consumption: People who drink moderate amounts of alcohol are at a higher risk for Alzheimer’s. Remember, moderate drinking is 1 drink per day for women and 2 drinks per day for men. Some people may need to drink even less. And, if you don’t currently drink alcohol, it’s probably best if you don’t start.

Nutrition Intake: Eating a well-balanced and plant-based diet has been associated with a reduced risk for developing dementia in several studies. A diet with ample fruits, vegetables, and whole grains is ideal.

Exercising your mind: Doing activities, such as reading or doing brain teaser puzzles, keeps your mind engaged and healthy.

Add More Flavonoids to Your Intake

According to recent research, fruits, especially berries, and veggies can lower your risk for dementia. Researchers believe that this is due to the nutrients, called flavonoids, that are in fruits and vegetables. Blueberries, strawberries, and red wine were the foods that showed the most difference in disease risk reduction. Apples, pears, oranges, banana, and tea came next in showing a difference in lowering the risk of dementia. Research also showed that eating whole grains, lean meats, and other heart-healthy foods also contributed to a lower risk.

There are even different types of flavonoids! Listed below are the types and the foods that fall under that category.

Flavonols: onions, ginger, broccoli, leafy greens, and asparagus
Flavanols: red wine, chocolate, black, and green teas.
Flavones: celery, parsley, and oregano.
Flavanones: citrus fruits and juices.
Anthocyanidins: Red and purple fruits and vegetables. Ex: Berries, red cabbage, grapes, and cherries.
Isoflavones: Soy foods.

Making healthy lifestyle choices now can help you later in life. Physical activity, being a non-smoker, low alcohol consumption, a balanced diet, and strengthening your mind contribute to a healthy lifestyle, not just for preventing dementia, but for preventing other diseases and promoting your immune system.

Your Turn to Take Action: Now that you know how to lower your risk for dementia, what changes will you make? Let me know in the comments below.