Last week, we reviewed the basics of Alzheimer's disease prevention: exercise, eating right, staying active and taking supplements. Additionally, managing diabetes can help reduce your risk of Alzheimer's disease. Here are some more health tips:
Learn Stress Management
It is important to find ways to cope with stress. Take a course on stress management or read a book. Learning deep-breathing exercises can help you relax and fight the damaging effects of stress on the brain. As seen on the Dr. Oz show, one technique called 7-7-7: Breath in for seven seconds, hold for seven seconds and then exhale for seven seconds.
Getting all worked up or experiencing the fight-or-flight reaction to stressful life events can release damaging brain chemicals. According to Alzheimer’s prevention research, “Cortisol, in excess, damages the cells in the memory center of your brain. It stops glucose from entering your brain cells. It blocks your neurotransmitter function and causes brain cells to become injured”
Socialize and Stay Active
Prevention of Alzheimer’s disease involves getting out of the house, socializing or engaging with the community: “Compelling research suggests seniors who spend most of their time in their immediate home environment are almost twice as likely to develop AD compared to those who travel more.”
Get Quality Sleep
Sleep problems are linked with Alzheimer’s disease; those with existing Alzheimer’s disease often have sleep disturbances. It isn’t so much the amount of time spent in bed, but lack of sleep quality such as less dream time. Additionally, a study shows that those who woke up five or more times an hour are more likely to have amyloid plaques, a marker of Alzheimer’s disease.
Take DHA Supplements
DHA supplements help promote brain and eye health. DHA is the major fatty acid of the brain cells and the retina area of the eye. Research links low DHA levels with Alzheimer's disease. Those with the lower levels of DHA were twice as likely to have Alzheimer's disease. In fact, low levels of DHA, an omega-3 fatty acid, may mean that you are 67% more likely to develop Alzheimer's disease in the next ten years.
Last but not least, don't forget to challenge your brain. Finding hobbies and activities helps prevent Alzheimer’s disease: “Some examples of fantastic, brain-building mental exercises include reading, writing, playing board games and doing crossword puzzles.”
Res-Q Calamarine is a high-DHA formula that supports brain function. The Res-Q omega-3 supplement has 60 high-potency capsules per bottle and is intended to supplement the diet. Take one or two capsules everyday to promote good health and wellness.
Among the elderly, Alzheimer’s disease is the most common cause of dementia and is named after Dr. Alois Alzheimer, who discovered specific changes in the brain tissue accompanied by memory loss. Alzheimer’s disease is the sixth-leading cause of death and usually occurs among those 65+.
Physical exercise is not just for the body. Moving around actually improves brain function; regular exercise may improve memory and thinking. According to a research study that tracked movement: “If a person had a low overall physical activity, they had a faster rate of cognitive decline. People with low activity were more likely to develop [Alzheimer’s disease]. Compared to those with high rates of activity, the risk of developing AD was two times higher.”
Alzheimer’s research reveals that a specific type of healthy fat known as omega-3 is beneficial for the brain: “One of the key strategies of an Alzheimer’s prevention program involves healthy brain nutrition. A diet rich in antioxidant fruits and vegetables, omega-3 fats from fish and nuts, and whole grains will strengthen brain cells and protect the body from diabetes, which studies now show doubles the risk for Alzheimer’s disease.”
Include vegetables, fruits and nuts in the diet, and limit how often you eat red meat. In the Columbia University study, “more than 2000 people age 65 and older found a lower risk for Alzheimer’s disease in the volunteers who ate a greater amount of nuts, fish, tomatoes, poultry, vegetables and fruits, and a lesser amount of high-fat dairy products, red meat and butter.”
Supplement the Diet
In addition to eating healthy, there are some great dietary supplements. Featured in Dr. Oz’s video, taking 600 milligrams of DHA, a specific type of omega-3, can help memory and support the aging brain.
Low levels of vitamin D are associated with cognitive impairment. Since such deficiencies are easy to acquire, taking a vitamin D supplement is a good idea. This can help ensure that vitamin D levels are met and help improve brain health.
Also essential for the prevention of Alzheimer’s disease, antioxidants like those found in fruits such as blueberries, strawberries and cranberries have been shown in studies to improve cognitive function. Additionally, antioxidants help protect the lipids found in brain cells that are important for cell function.
Watch Your Blood Sugar
Since elevated blood sugar increases the risk for Alzheimer’s disease, if you are diabetic, try to avoid foods that spike the blood sugar. It is better to have small, frequent meals rather than large ones. “Eating at regular intervals helps to maintain consistent blood-sugar levels. Also avoid refined carbohydrates high in sugar and white flour, which rapidly spike glucose levels and inflame your brain.”
Additionally, simple activities like switching hands to brush your hair can help improve your brain health. Find ways to challenge your brain or become more active!
Res-Q's Omega-3 Supplements
Res-Q 1250+ provides the omega-3 fatty acids DHA & EPA, and vitamin D. Res-Q 1250+ supports brain health and is intended to supplement the diet. It contains more DHA per capsule than most fish-oil supplements. DHA helps support brain and eye health; vitamin D is important for brain and bone health.