he alzheimer’s disease According to the Spanish Society of Neurology, it has already affected 800,000 people in Spain and 57 million people worldwide. Furthermore, “in Spain, more than 50% of mild Alzheimer’s disease cases are still undiagnosed, and the average delay between first symptoms and diagnosis is more than two years. Between 30% and 50% of people with some form of dementia… they haven’t been diagnosed And science has proven that brain damage can begin even 20 years before the first symptoms appear.
Multiple factors influence the development of Alzheimer’s disease, some of which are beyond your control, including age, genetics, and family history. However, lifestyle also determines the speed and severity of disease progression. This promotes habits that strengthen so-called “cognitive reserve,” or the brain’s ability to resist the negative effects of aging and disease. improvement cognitive reserve It may delay the onset of the disease and reduce the severity of symptoms if they occur. And what is the best of these practices??
main Recommendations They suggest combining physical activity, mental stimulation, social relationships, adequate sleep, and a balanced diet. Adopting these habits benefits both your brain health and your general quality of life, as they positively impact your cardiovascular, metabolic, and emotional health.
In many studies, physical exercise Regulation is your best ally in preventing cognitive decline and ultimately Alzheimer’s disease. Among the various options analyzed by the scientific team, brisk walking stands out for its accessibility and effectiveness. A study supported by Harvard Medical School showed that walking consistently at a moderate or fast pace can reduce your risk of developing dementia and Alzheimer’s disease.
The key is to maintain consistency and tailor activities to each person’s abilities. The recommended goal is to achieve at least 150 minutes of moderate exercise per week. this is, Walk for about 30 minutes 1 day, 5 times a week. Physical exercise increases blood flow to the brain, facilitating the supply of oxygen and nutrients, which are important factors for the proper functioning of neurons and the formation of new connections between them.
One of the pillars of preserving memory and preventing Alzheimer’s disease is adding intellectual stimulation to physical exercise. scientific evidence supports it strategy and memory gameGames like chess, Sudoku, crossword puzzles, and word searches help strengthen neural networks and help the brain adapt to aging. These exercises require reasoning, planning skills, short-term and long-term memory, and contribute to maintaining mental agility.
Other recommended activities include: language learning New skills, regular reading, and even daily detailed writing about activities and memories. Ongoing training also plays an important role. Various studies suggest that people who practice novel or complex skills maintain better cognitive reserve. Learn new skills (e.g. games) musical instrumentrestores activity in brain regions sensitive to the passage of time and neurodegenerative diseases.
In the field of nutrition, MIND, DASH, mediterranean style They are distinguished by the inclusion of foods with antioxidant, anti-inflammatory and blood pressure-regulating properties. ingredients such as blue fish, green leaveswhole grains, nuts, eggs, legumes, excessive intake of saturated fats and refined sugars are not recommended. Reducing or eliminating tobacco and alcohol may be another relevant measure to slow the progression of Alzheimer’s disease. Managing vascular risk factors such as high blood pressure, cholesterol, and diabetes is essential and requires regular health checkups.
On top of that, get 7 to 9 hours of sleep Every day, memory consolidation and emotional balance improve. Sleep problems are directly linked to increased cognitive impairment and increased risk of early onset of disease.
of socializationIn-person or virtually, you’ll improve training in skills like language and memory while regulating your emotions and controlling stress and depression. Interaction with friends, family, or interest groups promotes the growth of new neural connections and strengthens the prefrontal cortex, an area associated with social and emotional processes.
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