5 advices to prevent Alzheimer

The Alzheimer disease concerns millions of people around the world and the experts forecast that the number of sick persons will triple in the next decades. Although there exist several factors, as genetics or familiar history, on which we can’t act, it is possible to prevent and delay Alzheimer with easy advices.

1. Remove saturated and trans fats from your diet

It is scientifically proved that there exists a relationship between saturated and trans fats and Alzheimer disease. So it is essential to remove them from our diet or at least, decrease their consumption. They can be found in meat, dairy products and snack food. You can replace them by vegetables, fruits, pulses and whole grains, since they provide macronutrient nutrition and are free of undesirable fats.

2. Consume vitamin E

Having high quantities of vitamin E decreases the risk to develop Alzheimer. You can find this vitamin in supplements but they don’t have such impact on your health. That is why, it is better to consume food where you can find it like seeds, nuts, green leafy vegetables and whole grains and to add them in your dialy routine.

3. Move!

It is also very important to include aerobic exercises in your dialy routine. For example, you can briskly walk during 40 minutes, 3 times a week. Having this kind of activity permits to reduce the brain atrophy and improve memory and other cognitive functions.

4. Proper sleep

Because of our stressful lifestyle, we don’t always have the possibility to relax enough. Otherwise, it is really important to maintain a sleep routine and to sleep 7-8 hours every night. Moreover, it is important to treat any disorders which can affect sleep.

5. Make brain exercises

Moving the body is really good but you don’t forget your brain! It is important to make a bit of braingym. For instance, you can choose one activity that promotes new learning. Only 30 minutes a day, 4 or 5 times a week, will be enough.

Now that you know some advices to prevent Alzheimer, don’t hesitate to try them. It is definitely worth it!