Take a peek at 7 effective prevention tips for Alzheimer's disease

Alzheimer's disease is a disease that sufferers are increasing all over the world every year, including Indonesia. Reporting from the website of the Indonesian Ministry of Health, it is estimated that the number of Alzheimer's sufferers in Indonesia will reach 2 million in 2030, and will continue to increase. The good news, this disease can be prevented. So, how do you prevent Alzheimer's disease? Come on, see the tips for preventing Alzheimer's disease in the following review.

Alzheimer's disease prevention measures

Alzheimer's disease, which is the most common type of dementia, is a progressive disorder that causes brain cells to shrink and die. This disease can reduce a person's thinking, behavior and social skills. Over time, the symptoms of Alzheimer's disease will get worse and can make a person lose the ability to carry out daily activities.

But you don't need to worry, there are several ways that can actually help you to prevent the development of Alzheimer's disease in the future, such as the following:

1. Diligent consumption of fruits and vegetables

Fruits are included in the list of healthy foods that you must consume every day to maintain brain health. New study published in American Journal of Clinical Nutrition in April 2020, proves its potential.

The study looked at the fruit eating habits of 2,800 participants aged over 50 years. The results showed that people who rarely eat fruit have a 2 to 4 times risk of developing Alzheimer's disease in a span of 20 years so that it can be used as a preventive measure against the disease.

The potential of eating fruit to reduce the risk of Alzheimer's is also supported by another study, which is published in the journal Neurology. The study results show that consumption of flavonoids (polyphenolic compounds in fruits and vegetables) can prevent Alzheimer's disease.

Health experts argue that the potential of the fruit in reducing the risk of Alzheimer's disease due to the presence of flavonoids. The compounds contained in this fruit have anti-inflammatory properties that can protect the brain from inflammation.

Apart from fruit, vegetables also have many nutrients that help nourish the brain. Call it strawberries, oranges, apples, spinach, chocolate, and tea. All of these foods to prevent Alzheimer's disease contain ellagic acid, resveratrol, and anthocyanins so they can protect brain cells from free radical damage.

2. Pay attention to diet

Preventing Alzheimer's disease is not only increasing consumption of fruits and vegetables, but you also have to adopt a healthy diet. The adoption of a heart-healthy diet can also protect brain health.

There are two diets for the heart that researchers have studied for their benefits in the brain, namely the DASH diet and the Mediterranean diet.

On the DASH diet, you are required to consume vegetables, fruit, fat-free dairy products, whole grains, fish, poultry, nuts, and vegetable oils. In addition, you should limit the use of salt in your diet and reduce your consumption of sweet foods and red meat.

While on the Mediterranean diet, you are allowed to eat a little red meat and are supplemented with whole grains, fruit, vegetables, fish, shellfish, and healthy fats from nuts and olive oil.

Implementing the two diets above as a way to prevent Alzheimer's disease may not be easy. So, do not hesitate to consult a doctor or nutritionist.

3. Improve sleep patterns for the better

The next Alzheimer's disease prevention measure that you can apply is to maintain a good sleep pattern. It should be reminded again that sleep is a time for your body to rest, including the brain. If you have trouble falling asleep at night, you will be sleep deprived.

In the long run, this condition can adversely affect the cells in the brain and increase the risk of psychiatric problems, such as depression. Depression itself is one of the causes of the high risk of Alzheimer's disease.

So make sure you get enough sleep at night. If you experience insomnia (difficulty sleeping), try to relax yourself by meditating, doing breathing exercises, taking a warm shower, decorating your bedroom to be more comfortable, and avoiding things that can disturb your sleep, such as playing on your cellphone.

If the above methods are not effective enough to help you sleep better, it's time for you to ask for help from doctors or psychologists.

4. Exercise routine

In addition to paying attention to diet, ways to prevent Alzheimer's disease need to be perfected by doing regular exercise. This is because exercise can help brain health in many ways.

First, exercise can help you control your weight because obesity is a risk factor for this disease.

Second, exercise helps reduce stress and various mental problems that can worsen brain health. Lastly, exercise can help improve the quality of your sleep and this can certainly keep your brain healthy.

5. Stop smoking

Smoking has a negative impact on the health of the body, including the brain. Therefore, preventive measures for Alzheimer's disease can be started by quitting this bad habit.

Cigarettes are known to contain various kinds of chemicals that can cause inflammation by causing oxidative stress to the body's cells. Inflammation is what can later lead to Alzheimer's disease.

6. Be mentally and socially active

Studies show that the risk of Alzheimer's disease is lower in people who are mentally and socially active. Researchers do not know with certainty, how the mechanism of this finding.

However, some scientists believe that there may be stimuli that strengthen the connections between nerve cells in the brain in mentally and socially active people.

So, various things that can make you active mentally and socially include: