Alzheimer’s is a disease that many fear developing later in life because it can come with little warning and does not yet have a cure. While there is no proven treatment to cure Alzheimer’s, there are many steps that you can take to prevent it.
Many different studies have linked certain diets, exercising your body and mind, connecting with others, and improving the quality of your sleep to a decreased risk for Alzheimer’s. Learn more about how the following 6 steps can bring your risk of developing Alzheimer’s down.
1. Improve Your Diet
Many different changes to your diet can assist in brain health and prevent Alzheimer’s disease. First, you can consider the Mediterranean diet, which consists of foods such as fish, grains, fresh fruits and vegetables, olive oil, and nuts. This diet is proven to be better for your heart and may also help your brain.
Other healthy options for brain health include eating foods with a lot of omega-3 fatty acids, eating produce in a wide variety of colors, trying other heart healthy diets, avoiding trans and saturated fats, having a cup of tea each day, and eating 4-6 small meals instead of 3 large meals over the course of the day.
2. Read More Fiction
Studies have shown that another way to decrease your risk of Alzheimer’s is by keeping your mind active . Reading, along with writing and other activities that engage the mind, can prevent cognitive failure. This “use it or lose it” hypothesis also argues that if you continue working and retire later, you will stimulate your brain longer and prevent the development of Alzheimer’s as well as other forms of dementia.
3. Lift Weights
Exercise is another component of both overall physical health and brain health. In preventing Alzheimer’s, resistance training , such as lifting weights, has been linked to significant improvement in both memory and cognitive function. Resistance training can come in forms other than lifting weights or using an exercise machine as well, such as using rubber exercise bands, water jugs, large books, or another object to make your muscles contract.
4. Eliminate Stressors
Another important part of preventing Alzheimer’s is eliminating stressors from your life . Recent studies have shown that there may be a connection between the chemicals that our brain releases when in a state of stress and Alzheimer’s. To reduce stress on a daily basis, you can try meditation, taking a walk, adopting a pet, or other relaxing activities.
5. Get Quality Sleep
While getting the right amount of sleep can help with preventing Alzheimer’s, it’s more important to get good, deep sleep. First, most adults should be getting a minimum of 8 hours of sleep each night. Second, you should ensure quality sleep by regulating your sleep schedule, taking short naps only, and relaxing before bedtime. Getting deeper sleep will be much more effective in keeping your brain healthy.
6. Form Relationships
Finally, research has also shown that forming relationships  with others and maintaining connections can improve brain function and prevent Alzheimer’s. Along with staying in touch with family and friends, you should try volunteering, taking a class at your community college, or joining a club.