10 Simple Habits That Could Protect You from Alzheimer’s Disease

Alzheimer’s disease is a progressive brain disorder that affects memory, thinking, and behaviour, often worsening over time. While there’s no cure, research shows that adopting simple, healthy habits in daily life can help lower your risk and keep your mind sharp for longer.

WORDS LIM TECK CHOON

FEATURED EXPERT PROFESSOR DR KARL JAKOB NEESER College of Public Health Science Chulalongkorn University

#1 KEEP YOUR BRAIN HEALTHY

• Professor Dr Neeser says that using our brain to solve complex tasks and puzzles and engage in discussions will help prevent the brain from growing ‘stale’.

#2 KEEP YOUR BODY HEALTHY BY EXERCISING

• Exercise triggers the production of endorphins, serotonin, dopamine, and norepinephrine.
• These are chemicals which carry signals in the brain, hence any increase in these chemicals improves brain function.
• Professor Dr Neeser recommends yoga, tai chi, and qigong as suitable forms of physical exercise for older persons.

#3 EAT A BRAIN-HEALTHY DIET

• Generally, what’s good for the heart is good for the brain.
• Therefore, the Mediterranean diet, which consists of fresh fish, nuts, fruit and vegetables, and very little red meat or processed carbohydrates, is great for the brain.
• One can also consider the MIND diet, which is a modification of the Mediterranean diet, and another diet called the Dietary Approaches to Stop Hypertension (DASH).

#4 CUT DOWN ON SUGAR, ESPECIALLY FRUCTOSE

• Consuming too many sugars can damage the nerve cells in our brains (neurons) and make them more likely to die.
• High levels of sugar in the brain are also linked to memory loss.
• Fructose, a type of sugar found in fruits, is more dangerous than glucose in terms of causing damage to the brain. Therefore, we should consume sweet fruits in moderation.

#5 MIND OUR STRESS LEVELS

• Stress makes our brain release corticosterone, a type of hormone that blocks the brain from receiving and retrieving information.
• Explore ways to reduce our stress levels. Some examples to try are exercising, meditating, engaging in enjoyable hobbies, and more.

#6 STAY SOCIALLY ACTIVE

• Professor Dr Neeser reveals that a Harvard Health Report published in 2018 stated that healthy social relationship with family and friends is linked to better mental longevity.
• Therefore, spend time to interact and engage with family members and friends.
• Additionally, a healthy sex life contributes the same benefit.

#7 HAVE ENOUGH SLEEP

• The same Harvard Health Report also reveals the clear link between sufficient sleep and lower risk of brain disease.
• It’s not just about getting sufficient sleep; our sleep should also be of good quality.
• Lack of sufficient quality sleep causes brain plaque to build up, thus leading to a decline in brain health.

#8 GET ENOUGH VITAMIN D, PREFERABLY FROM SUNLIGHT

• Vitamin D helps in the transfer of information in the brain.
• Professor Dr Neeser shares that people with higher levels of vitamin D in their blood are less likely to develop brain disorders such as dementia and Alzheimer’s disease.
• Vitamin D deficiency is also linked to a higher risk of depression and other diseases such as type 2 diabetes.

#9 MAINTAIN A HEALTHY BODY WEIGHT

• Maintaining a healthy body weight isn’t just good for the brain and heart, it is also good for the joints.

#10 PROTECT THE BRAIN FROM TOXINS AND ELECTROMAGNETIC WAVES

• Professor Dr Neeser reveals that environmental pollutants — in the form of pesticides, mercury, cadmium, benzene, formaldehyde and many more — can harm our health by disrupting our biological processes.
• Limit exposure to harmful chemicals. Use natural cleaning products where possible and avoid unnecessary pesticides or strong solvents in the home.
• Handle electronics wisely. Keep our phone or other wireless devices slightly away from our head during calls and avoid sleeping right next to them.
• Eat antioxidant-rich foods. Nutrients from berries, leafy greens, and nuts can help protect brain cells from toxin-related oxidative stress.