(Ahdath Net / Arwa Jawdat)
One in three cases of dementia can be prevented, by taking into account three of the main risk factors, and since childhood, you should pay attention to education, take care of your hearing throughout life, and not smoke, here are 9 simple habits that prevent you from Alzheimer’s disease.
1- Exercising every day According to a Brazilian-American study published in January 2019, doing one exercise session per day would protect memory, cognitive abilities and gray matter, thus keeping Alzheimer’s disease under control, according to (Madam).
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In fact, exercise causes the body to release a molecule (irisin), which speeds up the formation of new connections between neurons, which strengthens pre-existing ones. Yoga, walking, cycling, you just have to choose what you like.
2. Follow the MIND Diet The MIND diet, developed by the Alzheimer’s Association, reduces the risk of Alzheimer’s disease by about 50% and, if followed closely, focuses on green leafy vegetables (cabbage, spinach, endive…) and nuts (also hazelnuts, almonds and cashews). …), berries (blueberries, currants …), legumes (lentils, chickpeas …) or even fish. On the contrary, it is recommended to avoid red meat, butter, cheese, sweets and fried foods.
3. Drink green tea One cup of green tea (about 200 ml) contains up to 400 mg of flavonols. However, according to an American study published in January 2020, daily intake of flavonols will make it possible to prevent Alzheimer’s disease, even After the age of 80, researchers recommend (at least) one cup a day, for example, with breakfast.
4- Swimming in cold water According to a British study published in October 2020, people who regularly swim in cold water have additional protection against Alzheimer’s disease. This good habit will actually enhance the synthesis of the protein (RBM3) that is able to protect neurons.
5- Sleep care We know that lack of sleep is bad for health in general. But according to several scientific studies, poor sleep and/or chronic lack of sleep can lead to the onset of Alzheimer’s disease, by accelerating the formation of the famous “amyloid plaques” responsible for symptoms during the day, preferably short naps (less than 30 minutes).
6- Cooking with olive oil Provided you choose “extra virgin” olive oil, olive oil will have protective benefits against Alzheimer’s disease, according to a study conducted on mice in 2017. According to researchers, the molecules present in olive oil (omega-9, antioxidants… ) contribute to the dissolution of amyloid plaques responsible for the symptoms of Alzheimer’s disease.
7- Going to the sauna The sauna is excellent for cardiovascular health, as is well known; A Finnish study published in 2016 showed that doing one sauna session a day also reduces the risk of dementia and Alzheimer’s disease by about 60%, if you don’t have a sauna at home, don’t panic: 2 to 3 sessions per week actually reduce your risk by about 20% .
8. Playing video games Video games can protect cognitive functions, enhance memory, and preserve brain capacity, according to Australian work published in 2016, and it’s no surprise that you’d bet on brain training games rather than movement.
9- Take supplements Choline supplement (a molecule belonging to the family of B vitamins) can help prevent Alzheimer’s disease and even relieve its symptoms when it is already stabilized, according to a 2019 American study, and choline is also found in egg yolks and organ meats.