Transform Your Life: How Simple Lifestyle Changes Can Help Prevent Alzheimer’s Disease – Insights from Knox TN Today

If you’ve cared for someone with Alzheimer’s, you understand the heartbreak it brings. This disease not only affects memory but also the ability to recognize loved ones and handle daily tasks. Over time, many people require full-time care. The problem stems from toxic proteins in the brain called amyloid plaques and tau tangles. Sadly, there is currently no cure.

However, there is hope. Research is ongoing, and there are lifestyle changes we can adopt to help protect our brains. A simple way to remember these changes is through the acronym NEURO.

First, let’s talk about the brain. It’s a remarkable organ, weighing about 3 pounds and containing around 87 billion neurons. It uses a significant amount of the body’s oxygen and energy, showing just how active it is. Unfortunately, Alzheimer’s is a progressive disease that develops over many years due to inflammation and damage to the brain.

Currently, Alzheimer’s affects around 7 million Americans and over 50 million people worldwide. But the good news is that we can potentially delay its onset through some straightforward lifestyle adjustments, summarized in the NEURO model: Nutrition, Exercise, Unwinding, Restoring, and Optimizing.

• Nutrition: Focus on a healthy diet rich in plants. The Mediterranean diet is a great choice, featuring foods like extra virgin olive oil, berries, leafy greens, and omega-3 fish like salmon. Avoid excessive sugar, processed foods, and saturated fats. Getting enough vitamins, particularly B12 and D, as well as Omega-3s, is vital.
• Exercise: Physical activity is crucial for brain health. It doesn’t have to be intense. Simple leg exercises like squats and lunges help stimulate growth hormones and can reduce the risk of dementia by about 35%.
• Stress management: Chronic stress can harm brain health. Managing stress through relaxation techniques and engaging in new learning activities can be beneficial. Consider learning a new skill or taking up a hobby that challenges you.
• Restorative sleep: Aim for 7 to 8 hours of deep sleep each night. Good quality sleep helps your brain reorganize and cleanse itself. Be mindful of caffeine and alcohol, which can disrupt sleep.
• Continual learning: Keep your brain active by solving puzzles, learning new things, or challenging yourself in different ways. This promotes the creation of new brain pathways.

The key takeaway is to adopt these NEURO lifestyle changes cumulatively for the best effect on brain health. Small steps can lead to significant improvements over time.

For more in-depth information, consider listening to the ZOE podcast or reading the transcript. Embracing a healthy lifestyle can help reduce the risk of Alzheimer’s while enhancing your overall well-being.

Wishing you good health!

Nick Della Volpe is a lawyer, gardener, and former member of the Knoxville City Council.