Four straightforward strategies for women to reduce the risk of developing Alzheimer’s Disease

As we age, it’s common to fear inevitable cognitive decline. However, age is just one risk factor for Alzheimer’s disease, and reaching old age doesn’t guarantee you’ll suffer from it. Experts suggest that we can take steps to lower the risk of developing Alzheimer’s. It’s essential to prioritize your health and take control to protect the memories you’ve created. Below are some tips specifically for women to reduce the risk of Alzheimer’s:

Allow your mind to unwind and explore freely

Amidst the chaos of our daily lives, we often find ourselves overburdened with tasks. However, extending a helping hand, setting personal challenges, or engaging in acts of kindness can contribute to a healthier mindset. Even if you adhere to a strict schedule, it’s important to allow yourself breaks. Here are some ways to hit the pause button:

• Escape the hustle and bustle to allow your thoughts to flow freely.
• Engage in activities like reading or learning something new, such as origami, to refresh your mind.
• Disconnect from the world by putting away your cellphone for a few hours, even though it may be challenging.

Move Around

Participating in physical activities like walking, running, playing video games, or socializing with colleagues during breaks can aid in combating amyloid, a substance associated with the development of Alzheimer’s disease. Experts propose that exercise may lower amyloid levels in the brain, thereby decreasing the risk of Alzheimer’s. Consistent physical activity can also improve brain connectivity. It’s beneficial to include both cardiovascular and strength training exercises in your routine for optimal results, and adding meditation can further promote relaxation and alleviate symptoms of the disease.

Here are some suggestions for incorporating physical activity into your daily life:

• Find opportunities to stay active within your office environment.
• Aim for a brisk 20-minute walk to raise your heart rate.
• Consider enrolling in a gym for short sessions of cardio or strength training exercises.

Establish a regular bedtime routine

Make 8 hours of sleep a crucial component of your daily routine. Despite your hectic schedule, allocate 8 hours each day for sleep as a top priority and adhere to it consistently. Create an environment conducive to sleep, such as dim or no lighting, and refrain from using phones as they hinder melatonin production, a hormone responsible for inducing sleepiness. Avoid altering your sleep schedule even on weekends, as it can negatively affect your health. Maintain a consistent bedtime and wake-up time to safeguard against illness.

Monitor your metrics and maintain them within healthy ranges

When your cholesterol levels, blood pressure, blood sugar, and weight are not regulated, your brain’s health suffers. It’s vital to be aware of your metrics so you can manage them effectively. By controlling these numbers, you can lower the risk of cognitive decline.

Maintain your overall health and well-being by implementing the aforementioned suggestions. These strategies are beneficial not only for reducing the risk of heart diseases but also for Alzheimer’s disease. Embracing a healthy lifestyle fosters both a healthy heart and a healthy brain.