By: Lorele M. Correa González, MPHE, CHES, CLE
As time goes on, we come across more people with Alzheimer’s. This is no coincidence. Alzheimer’s is the fourth leading cause of death in Puerto Rico. This disease is characterized by memory loss and difficulty focusing, communicating, and performing daily tasks. Unfortunately, it has no cure, it is progressive, and its origin is unknown.
Age is the most significant risk factor known for this condition, with most cases occurring after age 65, although younger people can also be affected.
As of today, there is no way to prevent Alzheimer’s disease, but we can take certain measures that could delay its onset and reduce the associated risks:
1. Monitor your blood pressure
Keep your blood pressure below 120/80. High blood pressure increases the risk of stroke and vascular dementia. Preventing or managing this condition can help reduce the risk for dementia.
2. Control your blood sugar
High blood sugar levels can lead to diabetes and increase the risk for cognitive decline and dementia. Monitoring these levels can help you reduce the risks for several associated conditions.
3. Eat a balanced diet
Eat fruits and vegetables, whole grains, and lean proteins. Limit the consumption of saturated fats, sugars, and processed foods. Follow the MIND Diet, “Mediterranean-DASH Intervention for Neurodegenerative Delay”, which combines elements of both the Mediterranean and the DASH diets, and uses foods to help delay neurodegenerative diseases.
4. Stay active
Get 150 minutes of physical activity every week to help prevent weight gain and heart disease, and to support your mental health.
5. Exercise your mind
Read, play board games, do arts and crafts, keep a hobby, or learn a skill. This will help your mind stay active.
6. Stay in touch with family and friends
Engage in social activities to prevent social isolation and loneliness, as they are both linked to increased risks for cognitive decline and Alzheimer’s.
7. Get hearing tests
Hearing loss affects cognition, increases the risk for dementia in older adults, and makes it difficult to interact with others. Protect yourself from loud sounds and wear headphones if you need them.
8. Get preventive checkups
Visit your doctor for preventive checkups and follow their recommendations.
9. Get good sleep
Good sleep quality is important for your mind and body. Try to get seven to eight hours of sleep every night. Talk to your doctor if you’re having trouble sleeping.
10. Prevent falls and accidents
Take steps to prevent falls, wear your seat belt, and use helmets to protect yourself from a concussion or brain injury.
11. Avoid consuming alcohol and tobacco
Avoiding both reduces the risk of memory loss. If you choose to drink alcohol, it’s recommended that men limit themselves to no more than two drinks per day, and women to one.
By maintaining healthy habits, you’re investing in a longer, fuller life!
We may not know if we will ever be diagnosed with Alzheimer’s, but taking care of ourselves now is the best way to protect our health tomorrow.