Alzheimer’s is a disease that concerns people as they age. Simple lifestyle changes can reduce the risk of this disease and other types of dementia. Controlling the risk factors by first identifying them and then leading a healthy lifestyle increases the chances of preserving cognitive abilities and brain health. It is linked to many factors, including genetics and age, which are uncontrollable. There are some factors in your lifestyle that can be in your control.

When these pillars become strong, your brain will start working and will reduce your risk of getting dementia. These pillars include the following:

1. Exercise
Regular exercise reduces your chances of getting Alzheimer’s by almost 50 percent. Exercise is known to stop the deterioration in those who have already developed cognitive problems. Exercise stimulates the brain to create new connections as well as to maintain new ones.

You need to do moderate-intensity exercise for 150 minutes every week which includes strength training with cardio exercise. Beginners can do swimming and walking.

2. Strength training
Building muscles pump up your brain. Doing moderate training in resistance and weights helps to keep your brain healthy. Those who are 65 and over need to do two or three sessions of strength training to cut the chances of Alzheimer’s risk by half.

3. Balance and coordination
Include balance and coordination exercises. Head injuries and falls are very common and the risk increases with age. Coordination and balance exercises help to stay agile. You can do Tai Chi and yoga.

4. Try an exercise program
Start an exercise program. Doing a little exercise is better than doing none at all. Do activities that you enjoy like a 10-minute walk and build up the momentum. It usually takes 28 days to make a routine a habit. So, stick with your exercise plan for a month after which it will start feeling natural. These are really important lifestyle tips for dementia and Alzheimer’s disease.

5. Wear protection
The risk of head injuries increases when you have Alzheimer’s. This also includes injuries suffered while playing boxing, soccer, football, skating, riding a motorcycle or bicycle. Protect your head with proper safety gear like sports helmets. Also, make sure you trip-proof the place where you exercise. Avoid doing activities that divide your attention like taking a phone call while walking, exercising or cycling.

6. Be social
Humans are social animals. We and neither our brains can live in isolation. Being socially active helps prevent dementia. You need not be a social butterfly but you need to be felt and heard, meet people, and make new friends. You can go out to museums, parks, go on a weekly date with friends, connect with people on Facebook, call on the phone or write emails, take group classes, visit centers, join clubs, or volunteer.

7. Learn something new
Stimulate the brain with brain games, learn new things, etc. Get quality sleep.

8. Diet
Alzheimer’s inhibits the communication between the brain cells, causes inflammation, and insulin resistance injures neurons. Alzheimer’s is also shown to create metabolic disorders in the body so by adjusting the eating habits you can protect your brain and also reduce inflammation.

Reduce the intake of sugar and refined carbs, increase the intake of fish, olive oil, beans and vegetables and whole grains, avoid trans fat, take omega-3 fats, eat a lot of fruits and vegetables, and take daily cup of tea at least two to four cups which has proven its benefits. Cooking at home as eating fresh meals is healthier for the brain and keeps it low in fat, salt, sugar, and additives. You need to take supplements of vitamin E, B12, D, fish oil, magnesium, ginkgo biloba, etc., which benefits in delaying and preventing Alzheimer’s.