“Oh no! Lately, I keep forgetting things often. What should I do? Could it be Alzheimer’s?”
If you or elderly people in your home are worried about forgetfulness symptoms, you need to first check whether these symptoms fall under Alzheimer’s disease or not, and how to prevent it if you have started to develop it or have a chance of getting it. Let’s see what risk factors or behaviors to avoid if you don’t want to get Alzheimer’s.
Unavoidable Factors
- Genetics – If our parents have Alzheimer’s disease, we have up to a 50% increased risk due to a gene called the APOE gene, which is inherited genetically. This is something we have to accept fully.
- Age – Who can stop aging? As we get older, especially over 65 years old, the chance of developing Alzheimer’s increases continuously.
- Gender – Women have a 3:2 higher chance of getting Alzheimer’s than men. It’s too late to change gender now.
Fortunately, There Are Avoidable Factors
It has been proven that the following factors contribute to an increased risk of Alzheimer’s disease. Therefore, we need to improve our behavior to reduce the chance of developing Alzheimer’s.
1. Learn from childhood
You should rush to seek knowledge and train your brain from kindergarten through late adolescence. The brain will develop fully during school years, and the more you continuously study and learn, the more you exercise your brain throughout life, reducing the risk as you age.
2. Avoid being too fat or too thin
Those with a normal body weight, meaning a Body Mass Index (BMI) within the standard range, neither obese with abdominal fat nor too thin, have a lower chance of developing this disease. If you know you are overweight or underweight, you need to adjust your diet and regularly exercise to stay strong.
3. Take good care of your ears
Anyone with hearing loss or unclear hearing will have reduced sound perception. The brain, which converts sounds into meaning, will gradually be blocked, affecting other parts of the brain and increasing the risk of Alzheimer’s. Knowing this, those with hearing problems should get their ears checked and avoid noisy places to protect their hearing well.
4. Keep blood pressure normal, not too high or too low
Those with high blood pressure must take medication to keep it within normal limits. Additionally, lifestyle changes are necessary: stop partying, quit drinking alcohol, beer, smoking, and limit salty food intake. Avoid adding fish sauce, salt, and spicy foods.
5. Avoid sugar; do not have diabetes
People with diabetes must control their blood sugar levels well, regularly see a doctor, check blood sugar levels, take medication as prescribed, and avoid sweet foods that raise blood sugar.
6. Avoid depression; don’t be lonely
If you or your relatives are at risk of depression, consult a doctor and adjust your lifestyle. Get enough rest, exercise frequently, think positively, do not blame yourself or feel worthless, avoid alcohol, and do not solve problems by using drugs. If already ill, see a doctor.
7. Aerobic dancing, cycling, swimming are all good
Aerobic exercise that raises your heart rate, increases blood circulation, and raises your heart rate to 60-85% of your maximum heart rate is very beneficial. You should exercise at least 150 minutes per week or also do muscle training, as having muscles helps you exercise better.
8. Socialize sometimes
Socializing and meeting friends stimulate brain function, improving brain performance. You can choose activities you like, such as volunteering, joining groups or clubs, finding opportunities to entertain yourself with laughter, traveling, or playing with children, which helps keep your brain active.
When you can adjust your lifestyle and take good care of your health, it will reduce the risk of Alzheimer’s disease. Other diseases will also be less likely to occur. This way, you will stay strong until old age, able to take care of yourself and your loved ones happily for a long time.
For more information
Phyathai Call Center 1772