September 21 is World Alzheimer's Day, a neurodegenerative disease that progresses silently for years. During this so-called preclinical phase, which can last from 5 to 15 years, it is possible to slow down the onset of the first symptoms. Here are 5 prevention tips to delay the onset of the disease.
With the exception of very rare genetic forms of the disease, it is not possible to predict the onset of Alzheimer's in a patient. This pathology evolves silently over many years, during which the cerebral cortex is assaulted by a deposition of abnormal proteins.
During this period when the patient is asymptomatic, a healthy lifestyle helps to strengthen the brain's defenses and delay the onset of Alzheimer's disease.
The first prevention tip is to practice regular, sustained physical activity because a Sedentary lifestyle is bad for the brain. It has been shown that people who engage in regular physical activity have a reduced risk of developing neurodegenerative disease by about 30%.
All sports are beneficial for memory and cognitive abilities when practiced for one hour per day. Walking is also effective, provided you take 8,000 steps per day.
The second of our 5 tips for delaying the onset of Alzheimer's disease can also be put into practice by participating in a physical activity club or a team sport.
This second preventive measure is actually about keeping social connections. Talking and exchanging with others in your family, friends or professional circle helps you to be intellectually stimulated, remain curious and exercise your memory.
The company of others not only helps to stimulate one's cognitive functions but also helps to guard against depression and stress.
In practice, all activities that allow you to break your social isolation (group leisure activities, outings with friends, etc.) and to multiply interactions with other people are beneficial for consolidating your neural networks and preserving your brain capacity.
The third of the 5 tips for delaying the onset of Alzheimer's symptoms is to take care of your sleep. During the deep sleep phases, the brain is cleansed of toxic proteins it has accumulated during the day. Now, some of these proteins such as beta-amyloid contribute to the onset of the disease by accumulating in the brain as plaques.
To improve the quality of your sleep you can follow the advice in our article opposite. Again, engaging in regular physical activity can help you sleep better without the need to take memory-impairing sleeping pills.
If you have sleep problems or even insomnia, don't hesitate to consult your GP and discuss alternatives to psychotropic drugs.
Another tip for delaying the onset of Alzheimer's disease involves diet because the contents of your plate are very effective in preventing cognitive decline.
Since the brain is irrigated by a very dense network of tiny blood vessels, it is very important to limit the risks of diabetes, hypertension and excess cholesterol by eating as healthily as possible and avoiding Tobacco and alcohol.
In order to Feed your brain well and maintain your healthy weight, it is recommended to adopt a balanced diet preferably rich in antioxidants and omega 3 as in the famous Mediterranean diet or Cretan diet...
As we age, many people lose their hearing and are prescribed various treatments.
Yet, deafness and taking certain medications are risk factors for Alzheimer's. Drugs that interact with memory are particularly psychotropic drugs and anticholinergics.
The last of our 5 tips for delaying the onset of Alzheimer's disease is therefore to prevent or treat hearing loss and to closely monitor one's medication use, in consultation with one's primary care physician.
In conclusion, do not hesitate to apply all of the prevention tips outlined above. Because neurodegenerative diseases are multifactorial, you can play several games at once to prevent or delay their onset.
Author Audrey on 29 January 2024
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