Ms. Ngoc Anh (Thu Duc District, Ho Chi Minh City) told easyhealthylive.com that her mother is over 60 years old this year and is very worried that she will have Alzheimer’s disease because her grandmother used to have this disease. Not only her mother is worried, but so is herself, especially recently, she often forgets odd things, such as forgetting her helmet, lunch bowl at the company, and having to come back many times to pick. So is there any way to prevent dementia?
Actually, dementia or Alzheimer’s is a huge problem that is slowly getting serious. According to American doctor Mark Hyman, Ultra Wellness Center, recent statistics make many people worried. 10% of 65-year-olds, 25% of 75-year-olds, and 50% of 85-year-olds have symptoms of neurasthenia or Alzheimer’s disease. And the group of people who develop the disease fastest is 85 years old. Researchers predict Alzheimer’s will affect 106 million people by 2050. Currently, the disease is in the 7th place of the top causes. leading cause of death.
What does diabetes have to do with dementia?
Scientists call Alzheimer’s disease “type 3 diabetes”. You may be wondering about the link between Alzheimer’s disease and diabetes. Many recent studies indicate that insulin resistance or diabetes (due to eating too many carbs and not enough fat) is one of the main factors in the chain of brain damage. This has caused half of people in their 80s to lose their memory and lead to manifestations of Alzheimer’s disease.
However, it is not possible to blame all the “blame” on insulin affecting memory ability in the elderly. Dementia doesn’t happen suddenly at this age but starts when you’re young and takes years to develop to get worse.
Eating sugar and refined carbs can cause dementia symptoms. Therefore, cutting down on sugar, refined carbs, and adding good fats can prevent or reverse pre-dementia and its early stages.
Many recent studies show that people with diabetes are 4 times more likely to develop Alzheimer’s disease. People with symptoms of prediabetes or metabolic syndrome are also at increased risk for pre-dementia or mild cognitive impairment (MCI). Even if you don’t have type 2 diabetes, you can still experience brain damage and memory loss due to high insulin levels and insulin resistance.
How to prevent memory loss?
The good news is that you can ward off dementia and cognitive decline. To do that, you need to control your insulin and balance your blood sugar levels. This helps you overcome diabetes and balance your mood, helps with focus, boosts energy, and prevents age-related brain problems like Alzheimer’s disease.
1. Balance blood sugar with a low glycemic index diet
You can do this by limiting things like refined carbs, sugar, alcohol, caffeine, ready-to-eat foods, and omega-6-rich oils like vegetable and nut oils. In addition, you need to add good fats like avocado, walnuts, almonds, cashews, chicken, eggs, olive oil and coconut oil.
2. Load up on good fats
This makes the brain “happy”. They contain omega-3 fats found in fish, coconut oil, olive oil, avocados, eggs, and nuts.
3. Daily exercise
You should plan to exercise every day, even walking for 30 minutes every day can help. You can incorporate HIIT exercises or weight lifting. Studies show that physical activity can prevent and even slow the development of cognitive decline and brain diseases like dementia.
Practicing favorite sports like boxing is also a way to help you prevent memory loss
4. Scientifically supplementing functional foods
At the very least, take a supplement that’s high in vitamins and minerals, omega-3 fats, B6, B12, and vitamin D3. A good probiotic strengthens the relationship between the brain and the gut.
5. Control your stress levels
Chronic stress takes a toll on the body and brain. Relaxation is not a luxury if you want to prevent or reverse the symptoms of dementia. Look for exercises that help you calm down, such as those that include deep breathing, meditation, or yoga.
6. Get 7 – 8 hours of sleep every night
Studies show that poor sleep becomes a risk factor for cognitive decline and Alzheimer’s disease.
If you can do the above factors, your brain will have a better chance of healing, recovery and less memory-related problems. Even if you don’t worry about your cognitive decline, the ways above can help “rejuvenate” your brain and help you achieve other health-related goals.
To learn more about health, exercise and nutrition, visit www.leep.app or download easyhealthylive.com here.
8 Steps to Reverse Memory Loss https://thewomensalzheimersmovement.org/ Accessed date: 4/8/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.