Alzheimer’s and Dementia are life altering conditions which affect millions around the world. It is estimated that currently 50 million people are suffering from Alzheimer’s disease and in 2010 more than 400000 dementia related deaths were registered. The worst part is that there is still no cure for these diseases and only precautions can delay its onset.
Few symptoms of Alzheimer’s disease are behavioral changes, mood swings, appetite loss, memory loss, inability to take care of himself and talk, isolation from the family and ultimately death. Memory loss and cognitive disability are some of the symptoms of dementia. Even though people above the age of 65 are more vulnerable to this disease but the present lifestyle of today’s world can drastically reduce this age. So, given below are few tips and diet that one needs to follow.
Junk foods are doing you no good. These are only increasing your cholesterol, decreasing the ability to fight free radicals and thus increasing the risk of brain cell damage. Switch to Mediterranean diet which comprises of fishes, vegetables and whole grains.
Exercise for 15-30 minutes is a must. It is found that daily workout can reduce the onset of Alzheimer’s and dementia by 50%. Workouts help in increasing the blood flow to the brain cells thus keeping them active. Mental exercises are highly recommended to keep the mind active. Solving puzzles and playing Sudoku are some of the ways to keep your cognitive ability intact.
Have a hobby
It is really important for a person to have a hobby which they can pursue during leisure time. Indulging in a hobby has been found to reduce the stress level of a person and also enhances the mood.
Have a social life
Meeting friends and talking can prove to be a stress buster. Now days a lot of us don’t find time to meet our friends and family. Monotonous life can make a person dull. Plan trips for few days with your family or go out for a movie or dinner every once in a while.
Foods to eat
Omega 3 fatty acids rich food
Omega 3 fatty acid helps in improving the cognitive abilities of a person. Consumption of this nutrient can enhance the blood flow in the brain thus keeping it efficient and active. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the key substances present in omega 3 fatty acids which are responsible for the functioning of neurons. These substances can prohibit the damages caused by oxidation to the brain and can prevent the occurrence of inflammation. Their deficiency causes depression and anxiety. It has been found that people with lower DHA have depleted cognitive ability and smaller brain volumes. Walnuts, tuna, salmon, sardines re some of the foods that are rich in omega 3 fatty acids.
Vitamin-E and Vitamin-C foods
Foods rich in Vitamin-E and Vitamin-C have shown signs that they can delay the onset of Alzheimer’s disease. These nutrients help in protecting the brain from free radicals and restrict cognitive impairment. Almonds, broccoli, guava and olive oil are some of the foods that can delay this disease.
Consume Foods rich in flavonoids
Amyloid-beta production is the primary reason why a person suffers from Alzheimer’s. Amyloid-beta turns into amyloid plaque which sticks to the brain. Flavonoids help in preventing its production altogether. Kale, spinach, apples, blueberries and cranberries are some foods rich in flavonoids.
Curcumin is a key substance present in turmeric. This substance is anti-inflammatory and can also prevent the production of Amyloid-beta. Try to add turmeric powder in your meals to prevent Alzheimer’s and dementia.
Folic acid rich diet
Folic acid helps in lowering the homocysteine level. Homocysteine is responsible for damaging the DNA of the brain cells. It clots the blood and prevents the easy flow of it in the brain. Kale, turnip, spinach and lettuce are some of the vegetables which are rich in folates.
Red wine when consumed in moderate amount helps in boosting memory and brain functions. They have been found to be helpful in preventing Alzheimer’s disease and dementia. Red wine contains acetylcholine which increases brain functions and improve memory retention.