{"id":2069,"date":"2020-02-27T19:34:51","date_gmt":"2020-02-27T19:34:51","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=2069"},"modified":"2020-02-27T19:34:51","modified_gmt":"2020-02-27T19:34:51","slug":"this-alzheimers-brain-awareness-month-learn-the-six-pillars-of-prevention-2","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2020\/02\/this-alzheimers-brain-awareness-month-learn-the-six-pillars-of-prevention-2\/","title":{"rendered":"Este mes de concientizaci\u00f3n sobre el Alzheimer y el cerebro, aprenda los seis pilares de la prevenci\u00f3n"},"content":{"rendered":"
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\n Salud posible<\/a> <\/div>\n\n

Este mes de concientizaci\u00f3n sobre el Alzheimer y el cerebro, aprenda los seis pilares de la prevenci\u00f3n<\/h1>\n\n
\n\n 27 de febrero de 2020<\/span>\n\n
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There\u2019s being forgetful\u2014we all lose our keys, forget to lock the door, leave a window open in the rain, and wander the mall parking lot for far too long\u2014and then there is Alzheimer\u2019s. Often associated with forgetfulness, which is a common symptom, Alzheimer\u2019s comes with more serious and concerning impacts<\/a>, such as the inability to remember new information, changes in cognitive thinking, and behavioral shifts. It\u2019s also the most common type of dementia<\/a>\u2014a decline in mental ability severe enough to effect daily life and function.<\/p>\n<\/div>

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Alzheimer\u2019s and dementia are not considered \u201cnormal\u201d aspects of aging. In fact, despite common belief, age isn\u2019t always associated with the disease. In the U.S. alone, 5.8 million people are affected by Alzheimer\u2019s, and 200,000 are under the age of 65<\/a>.<\/p>\n<\/div>

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Considering that Alzheimer\u2019s has no current cure, can worsen over time, and is a somewhat mysterious disease, this Alzheimer\u2019s\/Brain Awareness Month, learn the six pillars of prevention so you and those you love can do your best to keep your minds and bodies sharp.<\/p>\n<\/div>

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Pillar One: Exercise<\/strong><\/h4>\n<\/div>
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Not only does physical activity keep your body looking and feeling good, it also promotes healthy brain function<\/a>. Around 150 minutes of moderate to intense exercise a week can help reduce the risk of developing Alzheimer\u2019s by 50% (yes, half!) and it can also slow brain deterioration in those who are experiencing the effects of the disease.<\/p>\n<\/div>

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To get the most out of your workouts, include both cardio and strength training, which can build muscle mass in the body and mind. Some of the best activities are swimming, running, walking, and weight lifting.<\/p>\n<\/div>

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Pillar Two: Socializing<\/strong><\/h4>\n<\/div>
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The human brain didn\u2019t develop in isolation. To help prevent deterioration later in life, stay social<\/a>. The more interactions and face-to-face connections we make, the more our brains work. Maintain a strong network of friends and family, try different ways to meet people, and put yourself out there. If you feel lonely or isolated\u2014as increasing numbers of Americans do<\/a>\u2014start small by simply leaving the house, by going where people go, or by putting yourself in social situations. If you\u2019re unsure what to do, try volunteering, joining a book club, or taking a class to learn something new.<\/p>\n<\/div>

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Pillar Three: Eat Well<\/strong><\/h4>\n<\/div>
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You\u2019ve heard this advice before, but maybe not specific to your brain. A balanced, healthy diet not only helps maintain a healthy body and decreases the likelihood of developing heart diseases and diabetes, it also greatly improves your brain functionality and can work against the development of Alzheimer\u2019s.<\/p>\n<\/div>

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One possible risk factor for Alzheimer\u2019s is inflammation<\/a>, which inhibits communication between brain cells. If you have a poor diet high in sugars and refined carbs, these foods can cause sugar spikes<\/a> that inflame the brain, contributing to mental deterioration. To avoid issues down the road, cut down on added sugars, refined carbs, and trans fats, which can also cause inflammation. Instead, opt for a diet<\/a> high in fruits and veggies, omega-3 fats, lean fish, whole grains, olive oil, and beans.<\/p>\n<\/div>

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Pillar Four: Challenge Yourself<\/strong><\/h4>\n<\/div>
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Mental stimulation is a great way to work toward preventing Alzheimer\u2019s. The more we challenge ourselves to learn new things and solve complex problems, the less likely <\/a>we are to develop dementia.  Choose activities that make you think and build on what you already know. Things like learning a new language or studying a new subject are proven ways to increase brain health, and activities like puzzles, riddles, and strategy games can help you form and retain cognitive associations<\/a>.<\/p>\n<\/div>

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Pillar Five: Catch Some ZZZs<\/strong><\/h4>\n<\/div>
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Getting good sleep is no joke, and no matter how many times that one friend tells you they can function perfectly on five hours a night, it\u2019s simply not true. Getting a full eight hours of sleep<\/a> is an important part of maintaining proper function now and in the future. If you notice that sleep deprivation is slowing your mental abilities or affecting your mood, this can be a sign that you\u2019re at greater risk of developing Alzheimer\u2019s later in life.<\/p>\n<\/div>

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To ensure your brain is healthy now and as you age, make sleep a priority by creating a schedule for yourself, having a bedtime, putting your phone down well before lights out, and creating a relaxing space to fall asleep.<\/p>\n<\/div>

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Pillar Six: Don\u2019t Stress<\/strong><\/h4>\n<\/div>
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Stress is a small word with a huge impact. It causes anxiety, can lead to physical ailments like stomach and join pain, and is also a factor in dementia development. Chronic stress <\/a>leads to shrinkage in memory areas of the brain and deters nerve cell growth, which can contribute to Alzheimer\u2019s development.<\/p>\n<\/div>

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Make things easier on yourself and practice\u00a0stress management<\/a>, such as deep breathing, making time to have fun, not piling too much on your plate, and building\u00a0focused time for relaxation<\/a>\u00a0into your schedule.<\/p>\n<\/div>

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There may not be a cure for Alzheimer\u2019s yet, but with these six pillars, you have a plan for prevention. After all, prevention is often better than any cure. For more information on Alzheimer\u2019s, visit the Alzheimer\u2019s Association, or ask tu doctor<\/a> about resources he or she finds helpful.<\/p>\n<\/div>

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