Nine Expert Ways to Prevent Early AZD Disease

This posting is a repost of the following article inspired by my recent experiences associating with fellow senior citizens diagnosed with early Alzheimer's Disease (AZD). I hope you find the following article useful. It is a must read if you have relatives or yourself have early AZD. 

Nine Expert-Approved Ways to Sharpen Your Brain With Early Alzheimer's

By

Elizabeth Millard

1. Move More Often

Regular physical activity has been linked to a range of benefits, from better immune function to reduced risk of chronic disease, and it's a boon for your brain as well as your body. That's because exercise increases blood flow and oxygen delivery to the brain while reducing inflammation, Dr. Eubank says. The Alzheimer's Association adds that some research indicates exercise can help those with Alzheimer's maintain memory function and even increase the size of the hippocampus, the area of the brain responsible for learning and memory that's typically impacted in early Alzheimer's and later stages.

Note: I program Siri in my apple watch to remind me to stand up or move every 15 minutes during my bridge and mahjong games.   

2. Focus on Nutrition

The link between what you eat and how well you think is a strong one. Research in Frontiers in Neuroscience reviewed 38 studies on nutritional interventions and Alzheimer's and found that healthy eating can slow disease progression. Specifically, researchers noted brain function benefitted most from a high intake of plant-based foods, nuts, probiotics (found in fermented foods), and omega-3 fats in foods like salmon, with low consumption of saturated fats, animal-based proteins, and refined sugars. Eating more plants was especially advantageous for brain health, thanks to the array of vitamins and minerals, which can help maintain cognitive activity, researchers concluded.

Note: I need to eat more vegetables, but my intake amount is well under control. I follow the principles of eating only up to 80% of Satiation.  

3. Learn Complex New Skills

Taking up a hobby like gardening or carpentry requires learning new information, paying attention to detail, and following a schedule, which can all improve brain health, says Dr. Eubank. For example, a study in Psychological Science looking at adults ages 60 to 90 found that those who learned a complex skill like digital photography or quilting showed improvements in working and long-term memory compared to more straightforward mental activities like crossword puzzles. Researchers added that maintaining those hobbies for at least three months yielded even more benefits due to "sustained engagement" for the brain.

Note: I learned new skills, AI technology, art work  (collage and water color painting and I write daily.   

4. Listen to Music

For many, early Alzheimer's comes with changes in both executive functioning and emotional regulation—you might notice mood shifts, for instance, as well as difficulty focusing or recalling certain information. Music can help: A research review in the journal Dementia & Neuropsychologia looking at music therapy and Alzheimer's found that treatment with music can improve behavioral and cognitive symptoms. The Alzheimer's Association adds that music may reduce agitation even in the later stages of the disease, especially with songs that are meaningful and nostalgic to the listener.

Note: I listened to music daily (Latin, semi-classics and Jazz). 

5.Get Quality Sleep

Ample research over the past several decades has established that your brain fires up when you're sleeping to consolidate memories and sharpen executive function. When this is disrupted, brain health suffers. For example, a study in JAMA Neurology found that those with fragmented sleep patterns—not keeping a consistent sleep schedule, waking up frequently, trouble getting to sleep—had higher levels of amyloid-B plaque in the brain, the type associated with Alzheimer's. Participants with the APOE4 gene, which is correlated with Alzheimer's risk, had even worse plaque compared to those without the gene.

Note: I tried to sleep at least 7 to 8  daily and 1 hr nap in the Afternoon.

6. Find Ways to De-Stress

Stress can play a considerable role when it comes to Alzheimer's and brain health, says neurologist Verna Porter, M.D., the director of dementia, Alzheimer's disease, and neurocognitive disorders at Providence Saint John's Health Center in Santa Monica, CA. Research in Neurobiology of Stressfound that stress in those with early Alzheimer's can increase the speed of disease progression. Because of that, Dr. Porter suggests making de-stress practices into a priority, whether that involves deep breathing, mindful meditation, going for a walk with a friend, or anything else that helps you feel less overwhelmed.

Note: I have whole body massage weekly, silence for 15 minutes twice a day.  

7. Cultivate More Purpose

Whether through volunteerism, contributing to a cause, or helping others with early Alzheimer's, cultivating a deeper sense of purpose has been shown to be a true brain booster. Research in International Psychogeriatrics notes that feelings of purpose may help protect the brain by building stronger neural connections and synapses—in other words, changing your brain in fundamental ways. Researchers added that a sense of purpose is a "robust protective factor that promotes better cognitive outcomes across a spectrum of dementia risk, from the preclinical phase to the end of life."

Note: My goal is to write daily and learn new things everyday.   

8. Get Social

For some people, a diagnosis of early Alzheimer's can lead to a shift away from social get-togethers due to feeling self-conscious about symptoms like memory lapses and repeating stories without realizing it, says Dr. Porter. However, it's those very social ties that can help brain function, as well as mental health. Socializing stimulates several types of cognitive processes, including recall, attention, problem solving, and organization, according to Harvard Medical School. It also contributes significantly to stress reduction, providing another advantage for brain health.

Note: I tried to participate in more THD Activities and Social Gatherings as my schedule allows.  

9.  Stay Informed

Although the strategies covered here are backed by research, keep in mind that studies continue to explore new ways that those with early Alzheimer's might slow the progression of the disease. Because of that, Dr. Porter suggests staying informed by asking your health team about any new developments or lifestyle changes that you might be missing. In addition to providing more approaches for you to consider, keeping up with research is one more way to keep your brain active, she says. Plus, it can help you feel more in control of your Alzheimer's treatment and management overall.

Note: I read the newspaper daily and listen to news on TV

I do not have early AZD, but I am practicing the above 9 ways of prevention of this untreatable disease that have killed my spouse of over 63 years after suffering progressively for 10 years.   My life's Philosophy is  Smile and Be Grateful.  

Note: Over 7 million Americans have Alzheimer's. An estimated 7.2 million Americans age 65 and older are living with Alzheimer's in 2025. Seventy-four percent are age 75 or older. About 1 in 9 people age 65 and older (11%) has Alzheimer's.

Lastly, here a list of 15 important words to add to your vocabulary!'

 FINAL NOTE: 

Preventing or delaying early Alzheimer's disease isn't guaranteed, but a growing body of research suggests that lifestyle changes, managing health conditions, and cognitive engagement can significantly reduce the risk or delay onset.