Prevention of Alzheimer's disease

What can I do to protect myself against Alzheimer's? Can we prevent this disease? Many people are afraid of suffering from Alzheimer's disease in old age. They therefore want to become active in order to protect themselves against it.

"You have to be just old enough to get Alzheimer's," says Alzheimer's researcher Professor Konrad Beyreuther. But he also says: "The time of the preventive nihilism is over." In other words, you can and should prevent Alzheimer's.

There are a lot, everyone can do to reduce your risk of cancer to Alzheimer's. There is no patent recipe is not for it. But with a preventive way of life that protects against many other diseases, increases one's chance of a healthy aging. Scientists point to four columns, which are important for all people: healthy diet, plenty of exercise, mental activity and social contacts.

Four pillars of prevention

Nutrition

People in the Mediterranean have to suffer a lower risk of Alzheimer's disease. This seems to be due to the diet, as shown by some studies. The traditional Mediterranean diet is characterized by a relatively high proportion of fruit, vegetables, legumes and cereals, a moderate amount of dairy products, fish and alcohol - preferably in the form of red wine - and a comparatively low proportion of red meat and poultry. Furthermore, less animal fat and are consumed for plenty of olive oil. 

Folic Acid

A large study on the effect of folate in Alzheimer's disease, which was conducted in 2005 at the University of California at Irvine, showed that the daily intake of developing at least 400 micrograms of folic acid, the risk of Alzheimer's disease, can reduce by 55 percent.

2007 a study was published which showed that a dose of 800 micrograms of folic acid led to 50 per day-70-year-old healthy subjects after three years of improved cognitive performance. Was measured as the speed with which information is processed. The authors concluded from these results that folic acid can counteract the age-related decline in cognitive performance.

Despite these results can not generally be advised to increased folate intake. But it is harmless if it is done through a healthy diet. Much folic acid is found in oranges, green leafy vegetables and whole grains. It is one of the B vitamins, which are also found in yeast, fish and poultry, milk and sour milk products, legumes, cabbage, lettuce, eggs, mushrooms and bananas.

Homocysteine

If the body with folate and other B-vitamins underserved, can lead to increased homocysteine levels. Too high homocysteine levels have long been known that they increase the risk for cardiovascular diseases such as heart attack, stroke, and claudication.

Italian physician, in 2004 the relationship between homocysteine, folate and vitamin B12 in people with dementia examined. They came to the conclusion that elevated homocysteine levels may promote Alzheimer's disease.

In addition to folic acid vitamins B6 and B12 help to bring down the harmful homocysteine. Their need for vitamin B6 cover you if you enrich your diet with bananas, cherries, dairy products, liver, and whole grains. Vitamin B12 is found in animal foods, especially lean meat, fish, liver, milk, dairy products and eggs.

Vitamin E, C, A

Free radicals are short-lived, aggressive, oxygenated compounds. They interfere with specific processes in the cells, damaging agents, cell membranes and nuclei. This may encourage the formation of tumors, cardiovascular diseases, rheumatic diseases, eye diseases, etc.. Free radicals play in the formation of harmful deposits in the brain an important role. The vitamins E, C and provitamin A (beta carotene) are so-called free radicals. They help to strengthen cell protection. The protective effect of vitamin E was previously shown in studies not perfect. When the vitamin was from nutritional supplements, a study showed even a counterproductive effect. Your diet should contain these vitamins in natural form and therefore sufficient quantities.

Recent studies found a preventive effect of fruit and vegetable juices. This is not only the vitamins contained in raw food, but on tanning and dyes, known as polyphenols (which include the flavanoids are) is returned. Polyphenols are abundant in the skins of many fruits and vegetables, but also in tea and wine.

Copper

Also mineral deficiency can lead to forgetfulness. A team of German researchers found in the brain tissue of Alzheimer's patients a very low copper levels. In a therapy study investigated whether an increased copper intake (normal daily requirement is 1 to 1.5 mg stop) in Alzheimer's disease patients.

In December 2007, showed the first results of this study, copper, which was conducted under the direction of Prof. Dr. Thomas Bayer, that the treatment has no effect on neuropsychological Kupferorotat parameters in Alzheimer's patients.

After a detailed statistical analysis of the results showed in 2008 that by the copper treatment, a stabilization of Abeta42 levels could be reached and a treatment effect can not be excluded.

Omega-3 fatty acids

A lack of omega-3 fatty acids may be oxidative stress caused by free radicals, increase in the body and damage the blood vessels massive. Saltwater fish such as tuna, salmon and mackerel are rich in polyunsaturated linseed oil omega-3 fatty acids, as well as vegetable oils such as.

With regard to the prevention by fish oil capsules have dementia prevention studies currently no clear promise results. Currently running a large EU-funded study on omega-3 fatty acids.

Movement

"In a healthy body resides a healthy mind". This ancient Roman wisdom has more validity than ever. Physical exercise promotes mental performance. Although there are no intervention studies of physical activity and dementia, recent studies suggest that exercise can actually get the metabolic pathways of the body healthy. Movement stimulates blood flow to the brain, supplying it with oxygen, thus improving the capacity for concentration and memory. An increase in muscle mass of the body through training ensures a higher metabolic activity even at rest.

Since 2003, several large cohort studies have been published, which often showed similar results: patients who are not physically active, have an increased risk at 20-70% for Alzheimer's disease or suffer more intellectual degradation.

Keep it wherever it goes. It is not at peak performance, but on regularity of. Walking, swimming, endurance and cycling are ideal endurance sports - not just for the heart, but also for the brain. Take in your everyday life as many opportunities for exercise: Walk stairs instead of using the elevator. Go many ways in everyday walk or use your bike. Even the cleaning day is an opportunity to move active and versatile.

Active Spirit

Challenge your brain. Think of it like a muscle that must be trained to permanently remain efficient. Between the 50th to 60 Age of the brain seems to be particularly important for training. An important driver of this is curiosity and joy of learning

According to statements by researchers, the more the brain is required, the more synapses are formed and nerve cells linked together. It makes your brain at the age of powerful. One example is multilingualism. Not only learning, but above all the regular speaking a foreign language can reduce the risk of Alzheimer's. This is not only the learning of a new role but also to communicate with others. We have an example of a "Fitness Plan for the brain" together for a week, from which you can draw inspiration for your daily life.

Online memory training with brainteasers

Train your memory and test the following memory games. I wish them every happiness!
This memory-games are not evidence of Alzheimer's. If you or a member of your family complain about memory problems, it is important to discuss this beforehand with a qualified doctor.

Social contacts

Anyone who withdraws from social life, renounces important mental stimulation. Social contact and exchange of ideas, whether acquaintances, friends or family is very important for the brain. Sun living alone have to suffer a double the risk of Alzheimer's, as people in a partnership.

Unfortunately, it brings the age often means that partners and friends die, and the social context gradually eliminated. Then commitment is necessary in order to find a new circle of acquaintances. Look for opportunities to meet people with similar interests. This makes it easier to strike up a conversation and build new relationships.

Find out in the newspaper, what activities are offered in your area or visit a course in adult education. Even senior citizens residences often offer courses for those interested, such as literature and language classes, gymnastics, computer entries or theater performances. Many churches hold regular meetings for the elderly, where you can make new acquaintances. Numerous clubs are happy about new members.

Have you ever considered volunteering to be? For many tasks volunteers will be sought. Check with your city or town.