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  ADRD and Prevention

Know Your Risk Factors

Manage Your Risk Factors

>Healthy Lifestyle

  There is evidence that certain life style modifications reduce the risk of Alzheimer's disease and related disorders. These include:

Diet
The World Health Organization recommends at least 400 g (3-4 servings) of fruits and vegetables per day to prevent chronic diseases. Other diet strategies include:

  • Calorie-reduced diets have shown to control weight, heart disease, and stroke from obesity.
  • Omega-3 fatty acid has been shown to reduce the risk of dementia by 33%. The correlation between omega-3 fatty acids and reduction of Alzheimer's risk is still being studied. Omega-3 fatty acids can be found primarily in cold-water fish such as salmon, mackerel, herring and sardines. 650mg is the recommended daily intake of omega-3, an amount that is often difficult to get on a daily basis, therefore supplements are recommended. Additionally, when purchasing fish, those raised in the wild are recommended over farm-raised fish since the latter do not contain significant amounts of the acid.
  • Dietary antioxidants from fruits and vegetables reduce the risk of developing Alzheimer's by approximately 20%. Good sources of antioxidants include prunes, raisins, broccoli, berries, spinach, beets and red grapes.

Mental Exercise
A small but growing body of research suggests that mental exercise can reduce a person's risk of developing Alzheimer's disease (AD) by up to 33%. Activities that involve learning something new and then recalling it later are recommended since they activate the parts of the brain that are first affected by AD.

Physical Exercise
Regular physical exercise can improves the heart and strengthens the muscles, and can reduce the risk of developing dementia and AD by approximately 50%. Recommended exercises include but are not limited to swimming, cycling, jogging, skiing, aerobic dancing, and walking.

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults aged 18-65 should be getting at least 30 minutes of moderate intensity activity five days per week. For those 65 and older, or for those 50-64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness, additional guidelines are available through below links:

 
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