Dear Donna – Can I Do Anything to Prevent Alzheimer’s?

My mom has Alzheimer’s and watching her slowly slip away is so awful.

It also makes me worry that I will develop this awful disease. I’ve read some researchers think there may be genetic links to some forms of the disease.

While I know there is nothing I can do about my family history, I wonder if there are any steps I can take that may help me prevent Alzheimer’s? 

I would appreciate any insight!

Sincerely,

Stacey in Grand Blanc, Michigan

 

Can Alzheimer’s Disease be Prevented?

Dear Stacey:

Alzheimer’s is definitely a devastating disease a senior and those who love them. It is understandable that you would be concerned about developing the disease yourself.

Researchers are still struggling to learn more about Alzheimer’s. Although there is no proven method of preventing the disease, there are steps you can do that may help reduce your risk

Eat a Well-Balanced Diet

Research has shown that seniors following the MIND diet have lowered their risk for reduced brain functioning by 35 percent. Even people who were so-so about maintaining the diet were 18 percent less likely to have reduced brain function.

The MIND diet is a combination of the Mediterranean diet and the DASH diet with a few tweaks. The diet is pretty simple: eat lots of green vegetables and fruit, particularly berries. Include whole grains, nuts, poultry, and fish.

Salmon, mackerel, herring, sardines, and albacore tuna are especially good for preventing Alzheimer’s because they contain omega-3 fats.

Dairy products, in moderation, are OK if they are low in fat. Olive oil is on the diet, but red meat, sugar and salt should be limited. Also, limit alcohol intake.

Smoking cigarettes is not recommended on this diet.

Anyone who puts effort into following the MIND diet will likely see a payoff. It can include a better functioning heart, healthy blood vessels, and optimal blood pressure—all of which are factors that decrease the risk of Alzheimer’s.

Exercise For Your Life

For years, studies have shown that exercise can benefit the brain and delay the start of Alzheimer’s. People who are less active have a higher risk of developing this disease.

Exercise helps to keep the blood flowing and increases the chemicals that protect the brain. The key is to exercise several times a week for 30 minutes or an hour. In a relatively short time you will feel the benefits of exercise: sharper thinking, improved memory, and better decision making.

Reduce Stress Daily For Your Memory And Mood

In a study looking at how stress impacted the brains of mice, researchers found that stressed mice had high amounts of a protein called beta-amyloids in their brains. These proteins cause memory problems.

Other research has linked these beta-amyloids to Alzheimer’s. Avoiding stress may be one way to keep your brain healthy.

But, let’s face it, stress in life is unavoidable. So it’s especially important when you are a caregiver for a parent with Alzheimer’s  that you find ways to de-stress.

• Take advantage of community support through online resources or phone help lines.
• Use relaxation techniques: breathing exercises, visualization and muscle relaxation.
• Take time to express yourself. Self-expression through music, art, writing, private dance or movement can all help.
• Find ways to leave your problems behind for a little while. That might be by taking a walk, going to a movie or watching funny videos of babies or pets. There are days when just a long shower or an early bedtime can be a big help.
• Use positive affirmations and self-encouragement to reduce stress.
• If you have faith, use it to find peace and comfort while you are caring for your loved one and taking steps to reduce your risk of Alzheimer’s disease.

When The Stress Gets Too Much

Finally, it might help you to consider using respite care at the Heritage Senior Communities. Short-term breaks can do a lot to restore balance, energy, joy and hope.

My very best wishes to you and your family, Stacey.

Donna