Alzheimer’s disease is one of the main enemies of humanity. In Russia, according to official estimates, 1,8 million people suffer from it. It is associated with brain degeneration, which manifests itself, for example, in forgetfulness, dementia, and a lack of understanding of what is happening. Of course, many of us forget about something from time to time. But is it connected with distraction and fatigue, or maybe with mild cognitive impairment, which is often the first step towards Alzheimer’s disease? It can appear, by the way, not at all in old age, but already at the age of 30. So is it worth worrying if we forgot why we came to the kitchen or that we have glasses on our nose? And can Alzheimer’s disease be prevented? The very useful book “The Retired Brain. A scientific view of old age ”, written by professor of psychology André Alemand. I like it for its “practical” orientation.
For example, the manifestations of incipient Alzheimer’s disease can be easily confused with the consequences of simple fatigue or inattention, so the author of the book invites the reader to answer a number of questions to determine if you have symptoms of mild cognitive impairment:
– Have you become more forgetful?
– Do you forget about meetings and birthdays all the time?
– Is it difficult for you to choose something, make a decision or plan your actions?
– Have you started to find your way around familiar places worse?
– In recent months, have you been more impulsive and intemperate?
– Is it more difficult for you to assess the situation than before?
– Friends and family say that you have changed?
– Do you suffer from mood swings, depression, irritation or aggression, anxiety, apathy?
As Andre Aleman writes, if you find several of these symptoms in yourself or your loved ones, you should not be afraid: only a doctor can make a diagnosis, and therefore you must definitely consult with him. Especially if the changes are noticeable not only to you, but also to those around you.
Another important “practical” component of the book is recommendations on how to prevent or delay as much as possible intellectual decline, cognitive impairment, and brain degradation. I really like this approach. Of course, science does not stand still, scientists, researchers are developing new drugs that may soon be able to treat diseases that are incurable today. However, scientists also say that very, very much depends not on drugs and not on genes, but on ourselves, on our way of life. For example, the risk of developing cancer. Risk of stroke or cardiovascular disease. Here are the tips Andre Aleman gives to those who want to preserve brain health (and almost all of them, I note from myself, help in one way or another in the fight for health in general):
1. Eat more plant foods
Fruits, vegetables, and whole grains are the foundation of a healthy diet that prevents many diseases, including those affecting attention, memory and thinking. (You can read more about a diet to help prevent degeneration of nerve cells in the brain here).
2. Limit calorie intake
The Japanese long-livers have the expression “hara hachi bu” – it means “eat until hunger disappears.” And this happens when a person is 80% full. Mild malnutrition is the key to the health of the whole body, and the brain too.
3. Exercise
Aerobic physical activity (it raises your heart rate and quickens your breathing) provides oxygen to the brain. Regular exercise has been shown to improve cognitive function, and this effect is more pronounced in women. In addition, just 20 minutes of daily moderate exercise can reduce the risk of premature death by one third – not only from Alzheimer’s, but also from other diseases.
4. Chat with people
Social support is very important. Communicating with family, friends, neighbors, a person remains involved in life, and his brain is active and solves everyday problems. It keeps you in good shape.
5. Be optimistic
A positive attitude towards life helps a person to be more joyful, active, cheerful and prevents memory and thinking impairment. Moreover, optimists live 7,5 years longer than pessimists.
You can buy the book here.