As our parents get older, many of us start to worry more about their overall health. One of the major concerns is the possibility of developing Alzheimer's disease, a progressive neurological condition that affects memory, cognition, and behavior, primarily in older adults. Although there is currently no cure for Alzheimer’s, recent studies suggest that certain lifestyle modifications can significantly lower the risk. Here are some evidence-based strategies to help protect your parents – and yourself – from Alzheimer’s.
Brain-Healthy Diet: Fuel for the Mind
Maintaining brain health is closely linked to a nutritious diet. According to Dr. Jonathan Graff-Radford from the Mayo Clinic, recent research indicates that the Mediterranean diet, which includes plenty of fruits, vegetables, whole grains, fish, and healthy fats like olive oil, can decrease the risk of Alzheimer's. This diet focuses on nutrient-rich foods high in antioxidants, which help protect the brain from oxidative damage and inflammation.
Adding omega-3 fatty acids, found in fish such as salmon and mackerel, is also beneficial. These fatty acids have anti-inflammatory properties and are vital for brain health. Including foods rich in vitamins and minerals, such as leafy greens, berries, nuts, and seeds, is essential for a daily diet.
Here is a link to a free website for dietitian-reviewed Mediterranean meal recipes.
Regular Physical Activity: Benefits for Body and Mind
Exercise benefits not only the heart but also the brain. Regular physical activity can enhance blood flow to the brain, encourage the growth of new brain cells, and improve cognitive function. The Alzheimer's Association advises engaging in at least 150 minutes of moderate exercise weekly, which can include activities such as brisk walking, swimming, or cycling.
Strength training exercises, like lifting weights or using resistance bands, are also beneficial. These activities help maintain muscle mass, improve balance, and lower the risk of falls, which is especially important for older adults. You can do these on your own or check out this calendar of workout classes for seniors from the St. Charles Park District.
Mental Engagement: Keep the Brain Active
Keeping the brain engaged and active is another effective way to lower the risk of Alzheimer’s. A 2017 study led by Dr. Frederick W. Unverzagt from the University of Indiana showed that mental stimulation helps build cognitive reserve, delaying the onset of symptoms. Engaging in activities that challenge the brain, such as puzzles, reading, playing musical instruments, or learning a new language, can be highly beneficial.
Quality Sleep: Essential for Brain Health
Adequate sleep is critical for overall health and brain function. A 2021 study by Dr. Andrew E. Budson from Harvard Medical School found that poor sleep is directly related to a higher risk of developing dementia. During sleep, the brain clears out toxins and consolidates memories. Chronic sleep deprivation has been linked to an increased risk of Alzheimer's. Encourage your parents to maintain a regular sleep routine, create a relaxing bedtime environment, and avoid caffeine before bed.
Stress Management: Supporting Emotional Health
Chronic stress can negatively impact brain health. A 2023 study from the Karolinska Institutet in Sweden found that individuals aged 18 to 65 with a history of chronic stress and depression were more likely to develop mild cognitive impairment or Alzheimer's disease. High levels of cortisol, a stress hormone, can damage brain cells and impair cognitive function. Encourage your parents to practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature.
Maintaining a positive outlook and nurturing emotional connections with family and friends can also help reduce stress and enhance overall well-being.
Although there is no guaranteed way to prevent Alzheimer’s, adopting a healthy lifestyle can significantly reduce the risk. By encouraging your parents to eat a balanced diet, engage in regular physical activity, stimulate their minds, get quality sleep, and manage stress, you can help protect their brain health and improve their quality of life. These steps not only benefit them but also set a positive example for future generations.
By making these lifestyle changes, we can collectively work towards reducing the risk of Alzheimer’s and fostering a healthier, happier future for our loved ones. At Homewatch CareGivers of St. Charles, we work with adult children of individuals who are living with Alzheimer’s disease. We understand what you’re going through and can discuss ways we can help. Contact us today!
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Sources:
1. Jonathan Graff-Radford MD, “Are there any proven Alzheimer's prevention strategies?,” Mayo Clinic, (Mar. 13, 2024), https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-prevention/faq-20058140
2. Frederick W. Unverzagt PhD, “Researchers identify first brain training exercise positively linked to dementia prevention,” IU School of Medicine, (Nov. 16, 2017), https://medicine.iu.edu/news/2017/11/brain-exercise-dementia-prevention
3. Andrew E. Budson MD, “Sleep well — and reduce your risk of dementia and death,” Harvard Medical School, (May 3, 2023), https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508
4. Karolinska Institutet, “Study indicates possible link between chronic stress and Alzheimer's disease,” (Oct. 2, 2023),
