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Alzheimer's Disease: A Lifestyle Disease - Part 2 | 5 Lifestyle Changes to Help Prevent Alzheimer's

Dec 08, 2019
 

What we can do to prevent Alzheimer’s Disease

You will either end up with Alzheimer’s Disease or care for someone who does.

How can we change the statistics about Alzheimer’s?

Today’s discussion is geared toward the first line of defense against Alzheimer’s. Or the things we can implement immediately to help prevent it.

Amyloid Plaques start accumulating at the age of 40.  With no signs of impairment.  It takes 15 to 20 years to start seeing or feeling the effects of this plague build up.

Inflammation and cellular destruction start setting in clearing away synapsis in our brain.  Mid-stage Alzheimer’s there is massive inflammation and cell death.

Something to make note of:

There is a difference between not paying attention to something vs. an abnormality with the behavior. Forgetfulness is not a sign of Alzheimer’s. It is situational.  So you forgot where you put your phone and then you find it in the refrigerator.  Or you find your shoes in the bathroom, not your bedroom.  Forgetting names and how you know a person. 

How do we control the amyloid plaque accumulation? 

Lifestyle changes:

  • Improving your cardiovascular health through aerobic-type exercise
    • Cardiovascular health is directly linked to Alzheimer’s Disease.  80% of people who've died from Alzheimer’s also showed signs of cardiovascular disease
    • Aerobic Exercise decreases our risk of amyloid build up.
    • 30 minutes 4 to 5 times per week
    • working at 50% of your max heart is enough to show signs of cognitive improvement
  • Improved sleep quality
    • Lack of sleep for poor quality Sleep- deep sleep is like a power cleanse for the brain. Poor sleep or a single night of sleep deprecation increase amyloid-beta which produces amyloid plague.  Amyloid accumulation has also been linked to sleep disruption.
  • Building up our cognitive reserves
    • Using all of our senses. We want the learning to be meaningful and an opportunity to create new experiences.

      • Learning a new skill
      • Learning a new language
      • New social environments
      • Reading a book vs listening to one
  • Implementing an Intermittent Fasting Lifestyle
    • We are seeing major improvements in mental clarity with 20 hour clean fasts
  • Incorporating a more Mediterranean Type nutritional lifestyle
    • Mediterranean style nutritional lifestyle choices vs a Western-style nutritional lifestyle. Higher fats from natural food sources vs just more fat. 

You might also want to check this one out: Alzheimer's Disease Part 1

To Learn more: Alzheimer's Association

Alzheimer's Memory Test

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