End Alzheimer’s: Reducing the Risk of Alzheimer’s

Author: David Mulkey, DNP, RN, CPHQ, CCRN-K, CHSE

Alzheimer's disease can affect anyone. You may have heard of numerous famous individuals and celebrities that have been diagnosed with Alzheimer's such as former U.S. President Ronald Reagan, Rosa Parks, Glenn Campbell, Norman Rockwell, or Tony Bennett.  Or maybe your family member or loved one has Alzheimer’s and you have a more intimate glimpse into the realities of this condition.

Alzheimer's disease is a progressive neurodegenerative disorder, and it's one of the most prevalent forms of dementia globally. According to the Alzheimer’s Association, more than 6 million Americans are living with Alzheimer’s and deaths related to Alzheimer’s have increased 145%. Despite its prevalence, there's still a great deal of misunderstanding and lack of awareness about Alzheimer's. Recognizing the early signs is crucial for timely intervention, which can slow the progression of the disease and improve the quality of life for the individual and their family.

Here are eight crucial tips for reducing your risk of developing Alzheimer's:

Regular physical activity has been shown to reduce the risk of Alzheimer's disease. Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood, and thinking.

A healthy, balanced diet that is high in fruits, vegetables, lean protein, and omega-3 fatty acids can help protect your brain.

Keep your mind active. Engage in activities that challenge your mind, like reading, writing, or playing games that make you think.

Research suggests that persistent sleep deprivation and poor sleep quality might increase the risk of Alzheimer's disease. Aim for at least seven to eight hours of sleep per night.

Stay socially active. Engage with your community, stay in touch with friends and family, volunteer, or participate in group activities. These social connections might support brain health and potentially delay the onset of dementia.

Regular check-ups, including blood pressure, cholesterol level, and blood sugar level checks, are essential for good health. In addition, get your hearing checked regularly and use hearing aids if required.

If you smoke, stop. Quitting smoking reduces the risk of Alzheimer's. Excessive consumption of alcohol increases Alzheimer's risk; if you choose to drink, do so moderately.

Manage stress. Chronic or persistent stress can lead to depression, social isolation, and other problems, all of which can increase the risk of Alzheimer's disease. Yoga, meditation, or other mindfulness practices can help manage stress and maintain mental health.

It's essential to remember that Alzheimer's affects each person differently. While there's no guaranteed way to prevent Alzheimer's disease, by adopting certain healthy habits, you can lower your risk. It's never too early or too late to start thinking about your brain's health. In the fight against Alzheimer's, every little bit helps, and taking these proactive measures could make a world of difference.

Alzheimer’s Association. (2023). Alzheimer's Disease Facts and Figures

Centers for Disease Control and Prevention. (2022, September 13). Reducing Risk of Alzheimer’s Disease