Dementia professor reveals the eight things she does every week to reduce her risk of Alzheimer’s
The figure is shocking: Dementia cases are estimated to be doubled by 2060.
Today, it is thought that approximately 944,000 people live in the UK with the situation, and the figure is thought to be about 7 million in the US. Alzheimer’s disease affects six of 10 people with dementia.
But not inevitable. Open risks are familiar to many people, but there are other factors that are important.
Air pollution, untreated gingival disease, excessive alcohol and ultra -processed foods have increased evidence of diets dominated.
None of these factors will cause causes, but each can make the brain more vulnerable.
Dementia Maintenance Specialist and Dementia: According to Professor June Andrews, one -hand guide writer ‘Every small helps’.
‘Every positive choice creates flexibility in the brain, until shops, to keep blood pressure under control.’
And some of these options, which are completely free of charge, can reach eight, weekly and even daily.
Professor June Andrews OBE Frcn FCGI is an expert in looking at older people and dementia people
Protect muscle strength
Research has long shown that it has been controlled by the weight of exercise and has reduced the risk of heart disease and other health conditions, including dementia.
“ I have had a personal instructor in my local Nuffield Gym for a while. I go on average once a week and celebrated our 100th session, Prof said Professor Andrews.
‘Since I’m an old woman, one of the most important things for me is muscle power because so we do crouping and weight -carrying exercises.
‘For postmenopausal women, such exercises are vital to maintain your bone density and also to maintain your muscle strength.’
However, the improvement of balance and muscle strength also improves cognitive function and fitness.
“Old people, especially those with cognitive disorder – a result of dementia – if you stumble, your response times may be slow and you are more likely to fall,” he adds.
‘So to be strong and know how to take part without help, it is useful to start doing early practice, so it provides some protection.
‘Exercise improves your mood and improves your circulation. Physical compliance is good to help you protect cognitive fitness. ‘
Currently, approximately 900,000 British are thought to have memory secretion disorder. However, University College London scientists estimate that people will rise to 1.7 million in twenty years as they live longer. With an increase of 40 percent in previous estimates in 2017
Take sign language
Activities that occupy your brain also help. Read the table games, write and play. Studies show that such entertainment makes a big difference.
Professor Andrews, “ My local university is doing an English sign language program and I take my favorite evening lessons’ he says.
“ Everyone focuses on the same thing. I get inspiration because it is also a cross -generation.
‘Age range is at least 60 years from people who are about to leave at school or immediately.
“ Now I’m in my second certificate. It may not sound attractive, but the small practical steps that maintain independence are really important, ” he adds.
“ You can get everything that concerns you. What is going to be taken is something you will stick to.
“ Organizing yourself to reach there, talking to your friends, all intellectual and mental stimulation, even simple things such as. It is also an opportunity to relax. ‘
According to Professor Andrews, an option you can do is affordable and ready: fiber
Focus on Fiber
Experts have long warned that there is no specific anti-alzheimer’s diet for a long time-good for your heart, good for your head.
Research shows that those who have certain conditions such as heart disease, high blood pressure, obesity and diabetes are more than those who have no such conditions in order to experience cognitive decrease-related cognitive decrease affecting the British.
However, evidence shows that the risk of these diseases is cut by changes in your diet.
According to Professor Andrews, an option you can do is affordable and ready: fiber.
Unlike other carbohydrates such as sugar and starch, it is not absorbed by the body and helps to keep the intestine healthy.
Professor Andrews, ‘High -fiber diet dementia will not prevent’ he adds. However, this can help reduce the risk of symptoms longer.
‘When you have all kinds of cognitive disorder, it means that you are vulnerable to dementia symptoms.’
‘As it is low fat, it can help prevent vascular disease.
“ I am doing a high -fiber diet because good to reduce my blood pressure.
Brown flour, brown bread, brown rice, seeds and hazelnuts and switching for vegetables. All of them help to prevent constipation.
‘Since there is a strong connection between bowel health and brain function, keeping your intestine healthy can reduce the risk of cognitive deterioration.’
Researchers argue that their findings emphasize the importance of good oral hygiene and normal dentist visits, which are thought to brush teeth twice a day.
Regular dental floss
Oral hygiene is necessary to prevent infections and gum disease.
Oral infections may spread to sinuses, which can trigger a clot or drainage problems in the brain.
Research has also found a connection between gingival disease and dementia.
A new US study on Sage Journals found that people with gingival disease and oral infection were more likely to develop Alzheimer, the most common form of dementia.
Studies are continuing whether bacteria such as porphyromonas gingivalis help to direct the situation or whether or not in the early stages of the dementia.
Daily or at least regularly use dental floss, brushing your teeth and visiting the dentist every year can keep your teeth and gums healthy, ” says Professor Andrews.
‘These can help prevent an infection that may cause future problems.’
Stay social
Studies suggested that the maintenance of an active social life, such as depression, cognitive disorder and even early mortality, has kept negative health effects in the bay.
Patients with a strong social support system are typically better than non -general health.
Some experts believe that compulsory insulation may have contributed to the risk during their pandemi.
Professor Andrews says, “There are many research showing that you can find a way to enjoy yourself by helping other people, then this is good for your brain and is good for your mood, Professor Andrews says.
“ I work hard to keep up with friends every week, I volunteer to the local caregiver organization.
‘All kinds of regular social interaction is good for your brain.’
It is known that alcohol exacerbates health disorders such as diabetes, hypertension, stroke and memory deficits for a long time, all of which increases the risk of dementia
Trench alcohol
It has been known that alcohol exacerbates health disorders such as diabetes, hypertension, stroke and memory deficits for a long time.
Professor Andrews, “ Now I gave alcohol completely, ” he says.
“ Now that there is too much bright zero alcohol drink, you can see that this is the only transformational change you can do to your diet.
In addition, too much drinking increases the danger of falling, car accidents and other accidents – this may result in head trauma, another dementia risk factor.
Many young people think it is appropriate to go, but it will be that good when you start to alleviate your alcohol intake. ‘
Research also shows that the possibility of developing Alzheimer’s in later life is much more than the drinkers.
Professor Andrews, ‘I checked my hearing every year and I advised everyone to follow this routine – always among the concerns,’ ‘he says.
Get regular hearing checks
Last year, a turning point survey argued that almost half of Alzheimer’s cases could be prevented by overcoming 14 lifestyle factors from childhood.
Factors ranging from high cholesterol to hearing loss are defined as an increase in the risk of exposure to a person.
Experts, prestigious magazine Lancet, published in the work, millions of people’s lives that can be handled memory secretion disorder ‘more’ more hope than ever ‘claimed.
Professor Andrews, “ I checked my hearing hearing every year and I advised everyone to follow this routine – he always had concerns, ” he says.
‘Cognitive disorder can make it much more difficult to follow and not hear the conversations and intensifies the problem.
The other theory may also affect your hearing capacity, which makes everything wrong in your brain has cognitive disorder.
‘Your brain is very important to hear. It’s not just your ears. Your brain is important to process the auditory input. ‘
Evaluating the smoking habits of approximately 80,000 British, researchers in London found that smokers had an average of 10 cigarettes per day in 2024
Stop smoking for good
Research in the early 2000s has shown that nurses are more likely to smoke more than other women in the same socio-economic groups with the same level of education.
“One of the things we didn’t do as nurses was to look at our own health, Prof said Professor Andrews.
“ I did not smoke this century, but as a student nurse, I smoked a lot. When I gave up, I felt much better with a cessation service delivered in my local hospital. ‘
According to Lancet, air pollution, including smoking smoke, affects the risk of development of dementia.
Professor Andrews, “ This is something you are more sensitive as you get older, ” he says.
‘The fact that an elderly person continues to smoke is almost more dangerous than even for young people.’
