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Health & Lifestyle > Health
Alzheimer’s strikes fear in all of us. The thought of losing your mind as you grow older is
terrifying and made worse by the fact that, before now, there appeared to be little we
could do to slow down or avoid Alzheimer’s, which is the most common form of dementia.
Today, research has found many factors that raise or diminish the risk of Alzheimer's
disease. Following these tips, you could slash your chances of developing the disease:
1. Check out your ankle
Low blood flow in your foot is a clue to trouble in your brain and a simple test can reveal
its cognitive state and your likelihood of stroke and dementia. The theory is that the
health of your blood vessels is similar throughout the body. The degree of clogged
arteries and blood flow in the feet can suggest atherosclerosis in cerebral blood vessels.
Ask your doctor for an ankle-brachial index (ABI) test which involves an ultrasound
device and a blood pressure cuff that compares blood pressure in your ankle to that
in your arm. To remedy any impairment of blood flow your GP may advise stepped-up
exercise or a change in diet/medication.
2. Antioxidant-rich foods
Certain foods infuse your brain with antioxidants that can slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are good but at the top of the list are black raspberries, elderberries, raisins and blueberries.
3. Beware of bad fats
The type of fat you eat changes your brain’s functioning for better or worse. Stay away
from saturated fats which strangle brain cells causing them to become inefficient. Buy low
fat or fat-free dairy products including milk, cheese and ice cream. Cut down on
deep-fried foods.
4. Chocolate Treat
Cocoa, the main ingredient in chocolate, has sky-high concentrations of antioxidants called
flavanols, which possess strong heart and brain-protecting properties. Drinking cocoa
increases blood flow to the brain. Cocoa powder has twice as many flavanols as dark
chocolate, which has twice a many as milk chocolate. White chocolate has zero.
5. Grow a bigger brain
Your brain starts to shrink when you reach 30 or 40 so it
takes longer to learn. However scientists now believe you can increase the size of your brain through learning. Try
studying, learning new things or broadening your circle of
friends for stimulation.
6. The Estrogen Evidence
68 per cent of Alzheimer’s patients are women, possibly because midway through life, they
lose the protection that is provided by estrogen, which boosts memory. Unless your GP
says otherwise, start taking estrogen immediately at the time of menopause – starting
any later opens you up to the risk of dementia and strokes.
7. Raise good cholesterol
It’s well known that having a high level of good-type HDL blood cholesterol protects you
from heart disease, but it can also save your brain. Researchers claim it blocks sticky
stuff that destroys brain cells and acts as an anti-inflammatory to lessen brain damage.
Ways to ramp up good cholesterol include exercise, drinking moderate amounts of alcohol
and losing weight.
8. Google something
Doing an internet search can stimulate aging brains even more than reading a book.
And MRI scans show that savvy surfers have twice as many sparks of brain activity
as novices. Go online to search for information, things to buy, or games to play. Although
it’s not known how much it will benefit your brain, it’s better than passive pursuits.
9. The ApoE4 gene
One in four of you reading this has a specific genetic time bomb that makes you three to 10 times more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype.
10. Say yes to coffee
Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure, and
strokes that bring on dementia. For most people, a moderate daily intake of coffee, two
to four cups, won’t hurt and may help.
11. Dangers of weight loss
Unexplained weight loss after age 60 or so may be a sign of Alzheimer’s. A study showed
that women with the disease started losing weight at least 10 years before dementia was
diagnosed. Among women of equal weight, those who went on to develop dementia slowly
became thinner over three decades and, when diagnosed, weighed an average 12lb less that
women who were free of Alzheimer’s. Talk to your doctor about unexplained weight loss
after 60.
12. Drink wine
A daily glass of wine may help delay dementia. Research says that alcohol is an anti-inflammatory and raises good cholesterol which helps ward off dementia. High antioxidants in red wine give it additional anti-dementia clout. Such antioxidants act as artery relaxants, dilating blood vessels and increasing blood flow which encourages cognitive functioning. | 
