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What you can do to reduce the risk of developing Alzheimer’s Disease

By Cleveland Clinic Mahoning Matters

Updated September 11, 2023 5:24 AM

September is World Alzheimer’s Month.

While there currently is no cure for the disease, there are healthy steps a person can take to reduce their risk or possibly prevent it.

Jessica Caldwell, Cleveland Clinic neuropsychologist provides three tips on how to reduce your risk of developing Alzheimer’s Disease.

Step one: Exercise

Dr. Caldwell said the first tip is to exercise.

“The reason exercise is so important is exercise multitasks. First and foremost, when you exercise, a chemical is released in your brain immediately and over the long term that supports your memory system in the brain,” Dr. Caldwell explained.

Dr. Caldwell said exercise can also help with the ability to grow new neural pathways and learn new things.

In addition, it can aid in reducing stress hormones and inflammation in the body – both of which, if chronic, can cause problems for your memory system and your Alzheimer’s disease risk.

So, what kind of exercises should you be doing and for how long?

Dr Caldwell said any kind of moderate intensity exercise, like a brisk walk, with a goal of 150 minutes per week is fine.

Step two: Get enough sleep

Her second tip for preventing Alzheimer’s disease is to get enough sleep.

She said you should be getting between seven and eight hours of continuous sleep per night.

If you don’t, it could impact what you remember the next day.

“The other reason is much more directly related to Alzheimer’s disease, and that is when we sleep, during certain stages of our sleep and not others, our brain actually clears debris,” she said. “One of the types of debris our brain clears is amyloid, and amyloid is a protein that builds up in unhelpful and pathological ways when it comes to Alzheimer’s disease.”

Step three: Eat healthy diet

Dr. Caldwell’s third tip is to consider adopting a Mediterranean diet.

This diet focuses on eating healthy fats, more leafy greens and whole foods.

Research has shown this kind of diet is good for your brain and heart health.

World Alzheimer’s Day is Sept. 21 and the Alzheimer’s Association of Greater East Ohio Chapter will host a cornhole tournament at from 4-7 p.m. at Birdfish Brewing Company.

To reserve a spot for a two-person team, send an email to RSVP to danvandussen@yahoo.com.