An estimated 1 in 3 cases of dementia is preventable!
To help safeguard your brain and mental health, Dr. Rudolph Tanzi, professor of neurology at Harvard Medical School and the Director of the Alzheimer's Genome Project, recommends the following SHIELD plan.
S: Sleep
During sleep, plaque production in the brain decreases and the brain is able to produce more fluid to flush out excess plaque. If you are not getting 7-8 hours a night, your brain health may suffer. Even napping can help, so ensure you get plenty of Zzzzz's!
H: Handle stress
Short, regular practice of meditation can help to reduce stress, which has a negative impact on brain health.
Take 10 mins a day to take a walk, meditate or do something that relaxes you.
I: Interact with others
Loneliness can lead to additional stress and may be a risk factor for Alzheimer's. A healthy social and support network and regular interaction with others is a great way to reduce stress and improve brain health.
E: Exercise
Improving your strength and fitness can help your resilience to Alzheimer's Disease. Ideally, three times a week for 30-45 minutes.
Try walking 8,000 - 10,000 steps a day.
L: Learn new things
Mental exercise is just as important for preventing and delaying the onset of cognitive decline.Try a new hobby, learn a language or play in instrument. Challenge yourself to learn new things.
D: Diet
Last but certainly not least, a diet high in fresh plant foods and low in sugars and processed foods is great for brain health. Regular consumption of sugary soft drinks and artificially-sweetened drinks has been shown to increase your risk of stroke and dementia.
Alzheimer's Disease is also commonly referred to as 'Type 3 Diabetes', as high levels of blood glucose and insulin can have a negative impact on brain health, as can high levels of inflammation...
