6 Effective Ways to Prevent Alzheimer’s Disease

One of the most common causes of dementia, Alzheimer’s disease is characterized by the buildup of two forms of a protein called tangles and plaques. Alzheimer’s eventually damages brain cells and can eventually cause death.

As the life expectancy level increases, the risk of having dementia or Alzheimer’s disease rises. Here are some simple precautions you may take to prevent yourself or a relative from getting Alzheimer’s disease.

Don’t Smoke

Smoking has long been related to various major physical health issues, including high blood pressure and an increased risk of cancer. On the other hand, smoking can greatly raise your chances of developing Alzheimer’s disease or dementia.

Consult your doctor about some methods for quitting smoking that might be effective for you, and find somebody to keep you responsible.

Get High-Quality Sleep

Sleep is necessary for human function at all phases of life. Insomnia, or a lack of sleep, has been a potential risk for Alzheimer’s disease. You can potentially reduce your risk of developing Alzheimer’s disease by getting between 6-8 hours of sleep every night.

Stress Reduction

Take care of your mental well-being. It’s critical to give your mind the same level of attention as you do your body. Stress has an impact not just on your mental health but also on your physical health. If you have depression or anxiety symptoms, talk to your doctor or find a therapist in your location. There are always individuals willing to assist you.


Get at least one hour of moderate-intensity exercise every week. Furthermore, exercise has been found to reduce cognitive decline in people who have previously begun to develop cognitive issues by boosting the brain’s ability to preserve and form new connections.

keto meal plan ideas

Walking and cycling are two excellent beginner exercises. If possible, add weightlifting to your routine 2-3 times per week to reduce your chances in half and prevent you from being ill. However, you may want to consult with a medical professional to decide which exercises are right for you to decrease the chances of injury.

Eat a Balanced Diet

Alzheimer’s disease has been linked to inflammatory responses, according to studies. It impairs the connections between neurons in the brain. However, eating a balanced diet can improve brain and cognitive functioning.

Avoid sugary foods.

Sugary meals and refined carbohydrates like white flour, white rice, and pasta can cause blood sugar to increase dramatically, inflaming your brain. You can find sugar in various packaged meals such as cereals, bread, and canned spaghetti sauce.

Try the keto diet.

A ketogenic diet, which is a high-fat, low-carb diet, may improve brain function due to fat being broken down by the liver and getting transported to the brain and used for energy. You can look into keto meal plan ideas to get started.

Avoid trans fats.

These fats can generate inflammation and free radicals, which are detrimental to the brain. Avoid processed food, fried and packaged goods, or anything else that contains partially hydrogenated oils, even if the product purports to be trans fat-free.

Consume a lot of omega-3 fats.

DHA, which is contained in these beneficial fats, has been shown to reduce beta-amyloid plaques, which might also help avoid Alzheimer’s disease and dementia.

Make sure you have plenty of fruits and vegetables on hand.

To receive the most antioxidants and vitamins, eat various colors, including green leafy vegetables.

Enjoy a cup of tea every day.

Regular use of excellent tea may improve memory and cognitive sharpness while also slowing the brain’s aging. White and green teas are very beneficial to the brain. Drinking 2-4 cups of water every day has been shown to have health advantages. Coffee, while not as potent as tea, has brain-boosting properties.

Cook at home.

You may consume fresh, clean foods rich in brain-healthy components and lower in calories, salt, harmful fat, and additives by cooking at home.

Play Games

Involvement in brain-stimulating activities improves memory and reduces plaque in the brain. Brain games, ranging from crossword puzzles to apps specifically designed to boost mental performance, may help older persons avoid Alzheimer’s disease.


Even though there isn’t enough information to say that all making lifestyle changes can prevent Alzheimer’s, it reduces the chances of many chronic diseases. The best advice is to adopt as healthy lifestyle choices as possible.

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