Things to Do in 40s to Prevent the Risk of Alzheimer’s Disease

 

Alzheimer’s is a brain disease that progresses over time. In Alzheimer’s, the brain shrinks, and the brain cells die slowly. Alzheimer’s disease is also the most prominent cause of dementia (slow decline in thinking, memory, behaviour and social skills).

While a single cause of Alzheimer’s disease is not known, there are certain risk factors. Alzheimer’s disease is typically diagnosed in adults over the age of 65. Doctors recommend taking steps early to combat the risk of Alzheimer’s.

This article discusses lifestyle changes for people in their 40s that can reduce the risk of Alzheimer’s disease later in life.

 

Symptoms of Alzheimer’s Disease

The symptoms of Alzheimer’s disease include:

1. Memory loss that affects daily activities
2. Facing trouble with familiar tasks
3. Difficulties with problem solving
4. Problems with speech and writing
5. Getting confused about time and places
6. Reduced judgement
7. Reduced standard of personal hygiene
8. Mood and personality changes
9. Social withdrawal from friends and family

 

Risk Factors of Alzheimer’s Disease

Alzheimer’s disease has a combination of genetic, environmental and lifestyle risk factors. These include:

1. Age: The risk of developing Alzheimer’s disease increases with age.
2. Genetics: Possessing certain genes can increase Alzheimer’s disease risk. Additionally, having a close family member who has Alzheimer’s disease can increase the risk of one getting it.
3. Head Trauma: Suffering from head trauma, especially over the age of 50, can increase the risk of Alzheimer’s disease.
4. Air Pollution: Air pollution, like vehicle exhaust, can affect the nervous system and elevate the risk of dementia and Alzheimer’s.
5. Excess Alcohol: Excess alcohol consumption can cause brain changes and can increase the risk of early-onset Alzheimer’s disease.
6. Poor Sleep Patterns: Trouble falling asleep or waking up constitutes poor sleep patterns. It can raise the risk of dementia and Alzheimer’s disease.
7. Down Syndrome: People who have Down syndrome are at a more increased risk of developing Alzheimer’s disease.
8. Heart Health: Risk factors associated with heart disease also increase the risk of Alzheimer’s disease.

 

Lifestyle Changes in 40s for Preventing Alzheimer’s Disease

Alzheimer’s is usually diagnosed in people over the age of 65. Early lifestyle modifications can lower the risk of getting Alzheimer’s disease. These include:

 

1. Eating a Healthy and Balanced Diet

Doctors recommend a specific type of diet called the MIND diet to help reduce the risk of dementia and Alzheimer’s. MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.

A MIND diet can include the following per week:

1. 21 servings of whole grains (like brown rice, quinoa and whole wheat)
2. seven servings of vegetables
3. six servings of green vegetables
4. five servings of nuts
5. four servings of beans
6. two servings each of berries and poultry
7. one serving of fish

Apart from the above, the MIND diet also recommends controlling the consumption of red meat, fried food and ultra-processed food.

 

2. Engaging in Regular Physical Exercise

People who are physically active in their 40s have a reduced risk of developing Alzheimer’s later in life. Regular physical exercise can increase brain volume and improve brain function. Physical exercise also helps to manage the risk of heart disease, further reducing the risk of Alzheimer’s.

 

3. Developing a Healthy Sleep Pattern

Short sleep, poor-quality sleep, and disrupted sleep can reduce immunity and lead to cognitive decline. Sleep problems, especially in midlife, increase the risk of dementia and Alzheimer’s.

Doctors recommend seven to eight hours of good sleep per night, preferably at the same time daily.

 

4. Keeping the Brain Active

Regular brain stimulation is essential for reducing Alzheimer’s disease risk. The stimulation should preferably be through an activity the person is not accustomed to, such as learning a new language, sport or a musical instrument.

 

5. Taking Good Care of Heart Health

A healthy heart is linked to a healthy brain. Taking care of heart health by eating a balanced diet, avoiding smoking, managing stress, maintaining a healthy weight and exercising regularly also reduces the risk of Alzheimer’s disease.

Alzheimer’s is a brain disorder that gradually kills brain cells and results in a decline in brain function. Several factors affect the risk of developing Alzheimer’s in old age. People in their 40s can take some early steps to reduce their risk of Alzheimer’s. Before making any major lifestyle changes, an individual should consult a doctor and schedule tests at Dr Lal PathLabs to assess health metrics.

FAQs

1. What are the types of Alzheimer’s disease?

There are two types of Alzheimer’s disease: early-onset and late-onset. Any diagnosis of Alzheimer’s disease before the age of 65 is considered early-onset Alzheimer’s.

 

2. Is Alzheimer’s disease curable?

There is no known cure for Alzheimer’s disease. However, Alzheimer’s disease treatment can slow the progress of the disease and reduce symptoms.

 

3. What is the test for Alzheimer’s?

Alzheimer’s tests for diagnosis usually include a combination of mental, physical, neurological and imaging tests.