How to Protect Yourself from Alzheimer’s Disease

Here are 4 steps that can help prevent dementia & keep your memory strong:
1. Get some exercise. Studies have shown that when you start a fitness program, it’s not just arm & leg muscles that bulk up; key portions of the brain do too. According to Dr. Small, “You can build brain muscle,” “You don’t have to become a triathlete. Just park your car farther from your destination. Take one flight of stairs. Start slowly & build up.”
2. Stretch your mind. Crossword puzzles & mental challenges of any kind appear to help prevent Alzheimer’s. Take a class, or talk politics with a friend. As long as you avoid alienating each other, you’ll reap extra benefits, since studies suggest that having a network of friends can lower the risk of dementia by as much as 60%.
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3. Feed your brain. Eat well, but not too much: “If you’re overweight at midlife, it doubles your risk for dementia,” Dr. Small says. “If you’re obese, it quadruples it.” A Mediterranean-style diet (heavy on produce, whole grains, & fish) is good because it lowers the risk of diabetes.  Diabetes is a major risk factor for Alzheimer’s.
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4. Manage your stress. One study found that people who were easily stressed were twice as likely as calmer people to develop Alzheimer’s over a five-year period. Meditation can help. Studies have shown it can increase the size of parts of your brain that control memory. But so can tai chi, getting a massage, & taking an after-dinner walk with a friend.
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Some supplements may help ward off Alzheimer’s disease. What the doctor recommends:
Definitely take a multivitamin! "As we get older, we don’t always absorb all the nutrients we need,” Dr. Small says. “I see it as insurance.”  Also, worth considering is fish oil. People who get lots of anti-inflammatory omega-3 fatty acids have a lower risk of Alzheimer’s disease. The supplement is safe, as long as you don’t take megadoses, & relatively inexpensive. Curcurmin, also, might help. More research is needed, but this compound, found in turmeric, appears to lower levels of inflammation throughout the body, & like fish oil, may prevent brain changes linked to Alzheimer’s.
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