You probably know someone, maybe even a close loved one, who has suffered from Alzheimer’s Disease. It’s something many of us worry about ourselves as we get older. However, we’re not completely powerless against this debilitating disease. Did you know there are ways you can prevent your chances of getting Alzheimer’s disease?

Alzheimer’s is a complex disease with multiple risk factors. Some, like your age and genetics, are outside of your control. However, there are six important life style changes you can make in the fight against Alzheimer’s.

Regular Exercise

As astonishing as it sounds, regular exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent. What’s more, exercise can also slow further deterioration in those who have already started to develop cognitive problems. Exercise protects against Alzheimer’s and other types of dementia by stimulating the brain’s ability to maintain old connections as well as make new ones. To make your exercise the most productive,

• Aim for at least 150 minutes of moderate exercise a week. That’s a little over 20 minutes a day. Walking and swimming are good ways to get started.
• Don’t forget strength training. Doing some weight or resistance training is important to include with your cardio, especially if you’re over 65. Try to add 2-3 strength sessions a week.
• Include exercises that help your balance and coordination, like yoga or exercising with a balance ball.
• Remember a little exercise is better than none. Don’t be intimidated to start small! Eventually you may find yourself wanting to do more once you realize how good it makes you feel.

Social Interaction

Humans are social, and our brains thrive with social engagement. Many people become isolated as they get older, but it’s important to find friendships and people who will listen to you and make you feel heard. Some ways to go about finding this are to:

• Volunteer
• Join a club or social group
• Visit your local community center or senior center
• Take group classes (such as at the gym or a community college)
• Reach out over the phone or email
• Connect to others via social networks such as Facebook
• Get to know your neighbors
• Make a weekly date with friends
• Get out (go to the movies, the park, museums, and other public places)

Maintain a Healthy Diet

Alzheimer’s disease is affected by a lot of complex things, like nerves and brain cells. Your brain has to send the right signals, and your metabolism affects this. It’s especially important to cut down on foods that cause inflammation. Focus on the following tips to jump-start a brain healthy diet:

• Limit sugar. This doesn’t just apply to sweets. Refined carbs like white flour, white rice, and pasta can also cause spikes in your blood sugar. These spikes cause brain inflammation. Check the sugar levels on the package of any food you eat. Men should aim for lower than 37 grams of sugar a day and women should aim for less than 25 grams a day.
• Try a Mediterranean diet. This diet limits processed food and focuses on things like vegetables, beans, whole grains, fish and olive oil.
• Avoid trans fats. While you’re checking to see how much sugar is in your food, also see how much trans fat it has. Trans fat also causes inflammation. An easy way to avoid trans fat is to cut back on fast food, fried food, and packaged food.
• Increase the amount of omega-3 fats. You can find these fats in a lot of fish. These fats have been shown to reduce a certain type of plaque which may cause Alzheimer’s.
• Eat mostly fruits and vegetables. Make sure you “eat the rainbow” and try to get a variety of colors which will maximize the types of antioxidants and vitamins your body receives.

Stimulate Your Mind

People who take time to learn new things and challenge their brains have been shown to be less likely to develop Alzheimer’s and dementia. Make it a point to set time aside every day to do one of the following:

• Learn something new. Study a topic or language you are interested in. Take up guitar or piano.  Start a new activity like painting, sewing, or writing poetry.
• Do more with an existing activity. If you already have an activity or hobby that you’re passionate about, raise the bar. Learn harder songs. Look into classes that teach advanced levels of what you already do. Anything that increased the novelty or complexity of what you already love to do will work to stimulate your brain.
• Memorize something. Start with something small, like a quote or short poem. Eventually move on to bigger things, like the states and their capitals.

Get Enough Quality Sleep

Studies have shown that poor sleep could lead to higher levels of a type of protein that clogs your brain. Other studies have shown that sleep is important for cleaning out toxins in your brain. For those reasons, and more, it’s important to get 8 hours of good sleep a night. Some ways to help with that are:

• Establish a regular sleep schedule.
• Make your bedroom a relaxing environment.
• Create a bedroom ritual like taking a hot bath or doing stretches before you go to bed.
• Be smart about napping, and eliminate naps if you have trouble sleeping at night.
• Get screened for sleep apnea if you know that you snore and have trouble sleeping through the night because of it.

Manage Stress

Chronic stress shrinks your memory area and damages nerve cell growth. This can increase the risk of Alzheimer’s disease. Some simple stress management tools could help. Consider doing the following:

• Practice breathing. Deep, abdominal breathing is restorative and can calm you when you’re stressed.
• Be mindful that stress management requires effort. Schedule activities every day that you know will relax you, whether that’s taking a walk, yoga, playing with your dog, or a similar activity.
• Prioritize fun. Make time for leisure activities throughout the week. Remember, this is for your health!
• Keep your sense of humor. The act of laughing helps fight stress within your body.

Other ways to reduce the risk of Alzheimer’s:

• Stop smoking
• Control blood pressure and cholesterol
• Watch your weight
• Drink only in moderation

The University of Tennessee Medical Center offers state-of-the-art treatment and ongoing research (including clinical trials) for Alzheimer’s and other dementias at The Pat Summitt Clinic.

Talk to your doctor before making any major lifestyle changes. If you do not have a doctor and would like help finding one, UT Medical Center’s Healthcare Coordination can help. They will talk to you about what insurance you have, what type of doctor you need, and what days are most convenient for you. Call them today at 865-305-6970 to make an appointment.

For more information about Alzheimer’s disease or any other information mentioned here, contact the Health Information Center. The Health Information Center is a library staffed by medical librarians and certified health information specialists. If you let us know your health information needs, we will do research for you, print what we find, and mail it straight to your house for free. You can call us at 865-305-9525. We also have a large collection of health books covering a variety of topics, including the following:

Learning to speak Alzheimer’s : a groundbreaking approach for everyone dealing with the disease

The mind diet : a scientific approach to enhancing brain function and helping prevent alzheimer’s and dementia

Understanding alzheimer’s disease and other dementias

Becoming a library member is free and only requires a picture ID.

The Health Information Center in located on the first floor the hospital. We have computers, printers, and a quiet place to take a break. We are open the following times:

Mon.-Thurs., 8:30 am-9 pm
Fri., 8:30 am-5 pm
Sat., 9 am-5 pm
Sun., 1 pm-9 pm