Alzheimer's Disease Prevention: Evidence-Based Strategies for Brain Health

Understanding Risk Factors

Modifiable Risk Factors

• High blood pressure
• Type 2 diabetes
• Physical inactivity
• Poor diet
• Social isolation
• Smoking
• Excessive alcohol consumption

Key Prevention Strategies

1. Physical Activity

• Aim for 150 minutes of moderate exercise weekly
• Include both aerobic and strength training
• Consider activities like walking, swimming, or yoga

2. Cognitive Stimulation

• Engage in mentally challenging activities
• Learn new skills or languages
• Complete puzzles and brain teasers
• Stay socially active

3. Diet and Nutrition

• Follow Mediterranean-style diet
• Increase intake of:
  • Omega-3 fatty acids
  • Leafy green vegetables
  • Berries and fruits
  • Whole grains
• Reduce processed foods and saturated fats

4. Health Management

• Regular blood pressure monitoring
• Blood sugar control
• Maintain healthy weight
• Quality sleep (7-9 hours nightly)

5. Lifestyle Modifications

• Quit smoking
• Limit alcohol consumption
• Manage stress through meditation or relaxation
• Stay socially connected

Early Warning Signs

• Memory loss affecting daily activities
• Difficulty planning or problem-solving
• Confusion with time or place
• Changes in mood or personality

When to Seek Medical Attention

• Annual cognitive screenings after age 65
• Immediate evaluation if concerning symptoms arise
• Regular health check-ups

Resources

• Alzheimer's Association support groups
• Community exercise programs
• Memory care specialists
• Educational workshops