People with dementia tend to be in their 60's.These disorders result in a decrease in the ability to remember and think clearly.Symptoms progress over time and can interfere with daily functioning.Alzheimer's isn't something that can be cured.Drugs and other medical treatments can help slow the progression of the disease, but not reverse it.Changes to your diet and lifestyle can decrease your risk of developing this disease.
Step 1: It's a good idea to fill up on beans.
Legumes include beans, lentils and nuts.Studies show that eating these foods on a regular basis can help reduce your risk of dementia.According to research, these foods are higher in B Vitamins.The vitamins play a role in protecting your brain and supporting a healthy nervous system.You should include foods like beans and lentils on a regular basis.The serving size is 1/2 cup.Have chickpeas as a snack, make lentil or black bean soup, put beans over salad greens or make a cold bean salad.
Step 2: Good fats should be included daily.
There is a correlation between healthy fats and decreased risk of dementia.Omega 3 fats, which are found in fish, have been shown to reduce the risk of stroke and heart disease.These heart-healthy fats are found in a wide variety of foods, including nuts, seeds, cold-water fish, olive oil, olives, and canola oil.Almonds are high in healthy fats and have been shown to reduce the risk of dementia.If you want almonds, go for a quarter cup.They can be mixed into a trail mix or sprinkled into your morning oatmeal.
Step 3: You can increase your intake of fruits and vegetables.
Fruits and vegetables are good for your health and reduce your risk of developing dementia.Fruits and vegetables are high in vitamins and minerals and low in calories.Fruits and vegetables have been shown to have a protective quality to the brain.You should aim for five to nine serving a day.You can reach this goal if you include one to two serving per meal.Take out 1 cup of vegetables, 2 cups of salad greens, and a small amount of fruit.spinach has been linked to decreased risk of dementia.The leafy green is high in iron and has been shown to prevent plaques in the brain.Slower rates of cognitive decline have been associated with berries high in flavonoids.It is thought that fonoids may have a protective effect against dementia.
Step 4: Enjoy some coffee.
Coffee has been linked to a reduced risk of dementia.Coffee can help reduce your risk.Studies show that seniors with mild cognitive impairment who drank three cups of coffee a day were less likely to develop dementia than seniors who didn't drink coffee.Decaffeinated beverages are not as beneficial because of the benefit from the coffee.Adding dark chocolate to your diet can help prevent the development of dementia as well.
Step 5: A normal level of Vitamin D is maintained.
It is difficult to maintain a normal level of Vitamin D.It's very common to be deficient and a deficiency in this particular vitamins has been linked to the development of dementia.Eggs, oily fish and dairy products are some of the best sources of vitamins D and E.You get some vitamins from the sun.UV rays cause your body to produce vitamins.It is not easy to determine how much sun exposure each person should get.The sun exposure should be between 10 AM and 3 PM at least twice a week.If you don't eat these foods or spend a lot of time in the sun, you may need to take a supplement of vitamins D and K.Talk to your doctor before you start taking supplements.It is possible to be toxic if you get too much vitamin D.
Step 6: Take vitamins and herbal supplements.
There are a few studies that suggest that vitamins and herbal supplements may be able to reduce your risk for dementia.Try to get Coenzyme Q10When used as a supplement, this compound has been shown to reduce the risk of dementia.It's usually safe to take 400mg daily.There is a person named Ginkgo.This herbal supplement is made from a plant that is high in anti-oxidants.This herb has been shown to slow the progression of memory problems.It's safe to take between 250 and 600 ginkgo daily.Nuts, seeds, and cold water fish are some of the foods that have healthy fats.Studies have shown that it is possible to slow the progression of dementia.It's safe to consume up to 500 calories of vitamins E and E.You can buy these supplements at your local pharmacy, health food store or online, but always talk to your doctor before starting.
Step 7: The Mediterranean Diet can be followed.
There are a variety of foods that may help prevent the development of dementia or slow it's progress, but there is also a style of eating that has shown similar benefits.People living in countries that border the Mediterranean have a lower incidence of dementia.This type of eating style has been shown to be beneficial for reducing your risk of developing dementia.The Mediterranean diet emphasizes fish, fruits, and vegetables.It usually limits red meat, dairy products, and sweets.Many of the specific foods that have been associated with a lower risk of dementia can be found on the Mediterranean diet.
Step 8: Limit the amount of saturated and trans fat.
A number of adverse health effects and chronic health conditions have been linked to high intakes of both saturated and trans fat.If you want to decrease your risk of developing dementia, you need to limit foods that are high in saturated fats.These fats can cause a narrowing of your arteries, which can lead to stroke and dementia.Saturated fats are found in processed meats, fat cuts of meat, and full fat dairy products.Many processed foods, like cookies, cakes and pies, have trans fats in them.
Step 9: Limit foods with nitrates and diacetyl.
Studies show that foods with chemicals like diacetyl and nitrates can increase the risk of dementia.Limit foods that contain harmful chemicals.Studies show that foods containing these chemicals may affect the brain in ways that are linked to dementia.Beer, bacon, sausage, deli meat, margarine, candy, and microwave popcorn are some of the foods that contain diacetyl or nitrates.
Step 10: Limit refined sugars.
There are a variety of chronic health conditions that have been linked with a group of foods called refined carbohydrates.These foods spike your blood sugar in people with diabetes.Negative changes in your brain cells can be caused by this, and studies show that it leads to dementia.Highly processed refinedCarbohydrates are those that are refined.White flour and white sugar are the main refined carbohydrates in the American diet.These foods and any foods that are made from them break down to the same compound in the body, causing a spike in your blood sugar levels.Limit foods that include white bread, white rice, pasta, candy, cookies, cakes and pies, ice cream, sweetened beverages, pastries, cereals and crackers.
Step 11: Don't drink a lot of alcohol.
There is direct evidence that excessive amounts of alcohol are linked to dementia.You don't have to give up alcohol if you want to.Negative changes in your brain cells can be caused by drinking large quantities of alcohol.It's believed that a disruption in thiamin levels caused by alcohol consumption can cause scar tissue in the brain.Guidelines for alcohol consumption are provided by the CDC.It's recommended for women to have no more than one drink daily and for men to cut their intake after two drinks a day.
Step 12: Talk to your doctor.
If you're concerned about your risk for a chronic disease and want to make changes to your diet or lifestyle to reduce that risk, you should always speak with your doctor.Information and guidance on how to prevent chronic health conditions like dementia can be found in your doctor's office.Bring this up when you see your physician.Discuss your family history, medical conditions, diet and lifestyle with them.Ask them if you should make changes to lower your risk.Ask if the changes you are planning on making are appropriate and safe for you.High blood pressure, high cholesterol, diabetes and depression have been linked to an increased risk of dementia, so it's a good idea to talk to your doctor about how to manage these chronic conditions.
Step 13: Maintaining a healthy weight is important.
Maintaining a healthy weight is important to decreasing your risk for developing dementia.Being overweight or obese in midlife increases your risk for dementia according to most studies.If you measure your body mass index, you can tell if you're overweight.There are many websites that allow you to get your body mass index calculated.You're at a healthy weight if you have a body mass index of 20.0.If you have a body mass index greater than 29.9 you are considered overweight.Anything over 30 is considered overweight.For your gender, height and age, try to maintain a healthy weight.If you think you are overweight, talk to your doctor about ways to lose weight.
Step 14: Stay active.
Regular exercise is an important part of maintaining overall health and preventing dementia.Regular exercise is good for your cardiovascular system, which is important for preventing dementia later on.It's recommended to include at least 150 minutes of moderate intensity cardio each week in addition to one to two days of strength or resistance training.You can include exercises like: walking, jogging, yoga, weight lifting, dancing, water aerobics or taking aerobics classes.
Step 15: Stop smoking.
Smoking cigarettes in addition to using other tobacco products is harmful to your body.Smoking has been linked to many health problems.Smoking damages your cardiovascular system.There is a direct link between the damage to the blood vessels in your brain and the development of dementia.It's time to stop smoking.If you're having trouble quitting smoking, consider joining a smoking cessation program or asking your doctor for medication that will make it easier to quit.
Step 16: You should be more socially active.
Social activity can help reduce the risk of dementia.Regular outings and gatherings with friends and family can help prevent dementia.Research shows a link between increased social activity and decreased risk of dementia, but not much is known about why.The area of research continues to grow.Don't forget to schedule in regular social activities during the week.Go out to dinner with friends, join a book club, attend exercise classes, go to religious worship services or volunteer.
Step 17: Train your brain.
It's become more popular to engage in brain training.Regular engagement in puzzles or games may help reduce the risk of dementia.There are a lot of computer games and apps that are geared towards brain training.They have fun games and puzzles for you to solve.If you don't have a mobile device, you can do puzzles like crosswords or Sudoku.According to research, increased mental activity helps the brain cope with damage.The research for brain training is for people under the age of 60.There is no evidence that these games are preventative of dementia after the age of 60.The games should be played early on.